What a nice weekend.

So last weeks blog turned into an epic essay, much like writing a chapter for my thesis again. Don't have the time for that this weekend so going to attempt to keep things short and sweet. It has been an awesome weekend, the sun has been out and it felt like summer. Just what I needed to spur me on the spend most of the weekend outside.

The week kicked off with swimming on Tuesdsy night, after blistering my instep last weekend my foot was causing some issues in the early part of the week. Needless to say I am not a fan of Compeed and don't intend to buy more anytime soon. Sainsbury's blister plasters are perfectly good thank you. Anyway, the swim session, well it felt horrible, I had absolutely no energy and the 100-200m sets took there toll. Swimming 15 hours after getting up for work isn't always the best idea.

Wednesday was the first of the gorgeous days. Due to the sodding blister I decided a turbo set was in order. Local Hero it was going to be, I had to find out if I would be a hero in the hearts of the Sufferlandrians. After last weeks learning experience I was better prepared, lights off, window open, heating off 1.5 litres of fluid and 2 sweat rags. It actually felt easier. Average and max heart rates were a bit lower, but distance covered in the session was more. Hmm, maybe I'm starting to get fit. Of course with the window open the outside was calling and I thought I'd turn it into a brick session. Not the best decision to make 60 minutes after starting a workout. After a 10 minute transition (25% of which was waiting for the 310XT to get a GPS lock) I was off. Still had jelly legs but ran a good first km, the fastest in fact. Got a nice large loop of The Common in clocking up 6km for my efforts, at a respectable pace of 4m54 s/km. Off course when I got in the shower the impromptu nature of this brick session came and bit me in the behind, quite literally! Should have bodyglided the chamois in the tri shorts, apparently there is a seam that doesn't like me.

Thursday and there was to be no after work turbo, had planned on Revolver, forgetting I was going to stay at work for a webinar. Oh well. Arrived home to find two cards from Royal Fail on the doormat and a courier packet. My new Bluesenty swim gloves and Element goggles. Wohoo! Was looking forward to trying swimming in them. They didn't disappoint. The Thursday swim session was a killer. Loads of fly and IM. Main set kicked off with 12x25m of fly, of course it should have been 8x25m but the person leading didn't see it get revised down. Oh well. I was pretty dead by the end.

Friday brought another good day. After work run with some guys from work at lunch. Intervals on a section of The Common. A nice little corner with a 400m tarmac section then a 500m trail section back to the start. needless to say I tried to anhilate the intervals. Went out hard on the first one managing 1:38 for the 400m, a little easier on the second with a 1:41, a 1:37 next and they were starting to hurt, by the 4th Dave was starting to catch me at 200m and I was left to pace off him for a second 1:37, then a 1:38. I was seriously hurting on the last one, pushed myself to the limit and banged out a 1:36. Pretty chuffed with that. 5 intervals all within +/- 1s, and the whole lot with 5s. Consistency.

Of course not wanting to leave it there I went swimming in the evening, there was still and Endomondo challenge to have a go at, fastest 1000m done anyway, I chose 10x100m. Two hard interval sets in a day, bad idea? Well maybe not. Although I could still feel the run in my legs. scraped through the intervals on 01:29, 01:28, 01:31, 01:33, 01:33, 01:31, 01:33, 01:31, 01:35, 01:36. Again fairly consistent. They were hard efforts though no question, not having people to draft off made it brutal, not helped by my legs hurting still.

Saturday and it was bike time. BBC weather said the morning was going to be best, so up early, usual breakfast routine then got the bike ready for a 9:30 start. Major dilemas over what to wear. in the end I went for short bibs & top with long socks and arm warmers. Almost a good choice, the arm waremers were too warm. I'd lined up an extended route going out to the north east, up through Cheriton towards Arlesford then cutting back to the roads I am now getting to know around Bishop's Waltham. The weather of course didn't do what the beeb said it would. It was hot and sunny, gorgeous weather for spending outdoors on roads I pretty much had to myself for a lot of the time. Lovely ride and even the couple of bad driver incidents have blurred into oblivion.

Today was a repeat of one of my epic days from a month ago. Answering a call for crew I agreed to go sailing today, and frankly I would have been stupid not to with the weather. What I hadn't banked on was there only being 4 of us, and being the bowman as well as the #1 trimmer half the time. Well long story short, 4 hours on the water, 2 spent racing, couple of clusters but recovered well, a first and a second place in the 2 races. Got back to the bar and felt absolutely shagged. By the time I got home I have to say I was in no mood to go for a 20km run. Ironamn is not for quitters though and I had to MTFU and get out there, and I did. I was still a gorgeous afternoon so Camelbak loaded with water and energy foods I embarked on a trip around The Common and sports ground. Well it was actually not a bad run. Rather uneventful. Not exactly painless, but no injuries. I had a good go at choking myself at 14k when I decided to eat 2 shot bloks at once. D'oh. Then at 17k I sucked on the Camelbak and got nothing, I was out of water. Double D'oh. Also turns out the little 1k I added between 16-17 wasn't needed. My 20k run became 21k. Building a little fast, the original plan had today as 18k, but after going long last weekend I revised it. The hard day was good in the end, I think the sail primed me much like the bike leg would, little solid food and physically demnding work.

Well seems I've made it a long one again. Weekly roundup time, Swim 3 hours (7350m), Bike 4 hours 50m (83km + 1hr25m Turbo), Run 3 hours 19m (36km) for a total of 11 hours 10 minutes.

Mon - Rest
Tue pm - 1 hour swim (2650m)
Wed pm - 1hr25m turbo session
Wed pm - 30m brick run (6km)
Thur pm - 1 hour swim (2200m)
Fri pm - 52min run (9km)
Fri pm - 1 hour 2m swim (2500m)
Sat am - 3 hour 24m bike (83km)
Sun am - 4 hour sail (not fully logged, counting as 2 hours)
Sun pm - 1 hour 57m run (21km)

Next week is a tricky one. Will be away for work so the session depend on what the gym facilites are like. I know it has a 10m pool, pretty useless but might be good for tumble turn practice. Next weekend should be a 20km run and 90km bike. Might do a 22km run, and may even consider the 58 mile Ride It sportive in Woking on Sunday.

Not the week I had planned

As the title says, this week didn't exactly go according to the master plan. In trying to maintain the volume of last week a momentary lapse of concentration almost bought the week, and the near term goals to a crashing end.

Monday was my rest day, and was rather enjoyable really. The day at work seemed like nothing compared to Sunday's efforts. In an attempt to stay fit I did 20 minutes of stretches to loosen up in the evening. Using Christopher Norris' "Stretching for Runners" I worked through the stretches in part 1 and through some extra in at the end. All was going well until I tried Conehead's special hamstring stretch. Having stopped doing this for a while it reduced me to the point of tears. My hammys are pretty tight again. D'Oh.

Since I wasn't earlies I decided to fit a run in on Tuesday morning before work. Alarm goes off at 5am, out the door for 5:15 and off around the streets of Southampton. F*** me it hurt, my heart rate was stupidly high for such an abysmal pace. I eventually settled into 5:30ish km's, should be aiming for more 5:10ish really. After about 2.5k I had a lapse of concentration. Rounding a corner I didn't notice a kerb stone wasn't dropped as I landed on it, cue my left foot giving way slightly. Didn't really hurt so carried on. Turns out it should have hurt, only the pain came later. Yes I'd sprained my left ankle again. Thankfully it is only a very light sprain, barely a grade 1, probably just stretched the anterior talofibular ligament. Having happened a few times before it was on with the deep freeze spray and compression bandage. Standing up at work all day didn't help it, but it never really complained so Tuesday evening brought Masters. Another opportunity to assess the severity of it, after 50m I know it will be better for MK half on the 13th, but the rest of the swim would be just pull. The set wasn't too bad for pull in the end. The only stumbling block was the last 300m. 12 25's done as a swim to the deep end, out, and dive back in on a 1:00 for the next 25. Pull without a pull buoy isn't quite as fun.

Wednesday, well given the state of my flat the turbo was out, and there was no way I was running on my ankle, so an enforced rest day.

Thursday and back to Masters, did pull form the outset, no point risking my ankle. The only time I didn't was on the few breaststroke lengths, it is only really flutter kick that hurts it. Again another set that was suitable for pull. I was lucky. The end of the set bought some relay takeover practice. 25m efforts starting from the blocks that were set up, tumbling mid pool. My inability to dive hampered things here with some pathetic belly flop starts. So I got a bit of extra dive practice at the end. Taking James' push off advice I set about improving, completely soaking him in the process as my feeble belly flop turned into a far more powerful chest/belly flop. Oops.

Friday, well like Wednesday I decided this would be a rest day again. I probably could have run on my ankle, but it would have been screwed by Friday evening.

Saturday's planned 16K run was never going to be a good idea, so I opted to do Sunday's 60K ride, taking it a bit easier so I didn't have to climb out of the saddle on any hills. It was quite a pleasant ride. Followed the same route as last weekend, but came back into Southampton a more traffic friendly way. The weather was much nicer and the roads dry. Felt a bit of a cross wind at the top of the loop, but the sun was shining so everything was good. Managed to go slightly faster, for less perceived effort, with a higher average heart rate. I'm sure some of those are mutually exclusive, but it doesn't look like the Garmin is lying.

Today was an odd one, I had decided to go for a 70K ride after yesterday, but I kept rolling over in my sleep and causing pain in my ankle so decided against it. Instead I did housework. That horrible thing I have been neglecting. So I spent the morning, and a large part of the afternoon polishing, hoovering, cleaning glass, wiping floors. All done barefoot without my ankle support. This has convinced me my ankle will be good, no pain you see. The bonus of all this housework is there is space to set the turbo up once again. So having read all the post about sufferfest I thought I'd give it a go. Having looked through them Revolver looked like it my suit me, 15x1 minute intervals. Feck me it was hard. I've done spinervals, but they just make me sweat and give me tired legs. Trying to do these intervals was brutal. By the tenth interval I had a lump in my throat, by the twelfth I was praying I would make it through without making a bee line for the bathroom. Then I got to interval 15, I was so pleased when it was over. Except it wasn't. The helpful on screen prompt informed me the women still had a minute to go, and that if I wasn't "weak and pathetic" then I was doing one more. Cue the start and "You're not going to let these women spank you are you?" Well if your going to wave a red rag in my face... I was soooo glad when it was over. Have to say I really like sufferfest. It's nice watching the structured cycling clips, and the soundtrack is alright too. I've got "Local Hero" to try next. At around £7 each they are pretty good value too, far better than Spinervals.

You can see my pain and suffering here:
http://connect.garmin.com/activity/71602664

Weekly roundup, Swim 2 hours (4750m), Bike 60K + 47min Turbo, Run 8.4K for a total of 6hours 23 minutes.

Mon pm - 20 min Stretching+Flexibility
Tues pm - 1 hour swim (2250m)
Wed - Rest
Thur pm - 1 hour swim (2500m)
Fri - Rest
Sat am - 60km bike
Sun pm - 47 minute turbo

Next week is going to involve turbo sessions and swimming, might try an exploratory run on Wednesday before my half marathon on Sunday. The sub 1:40 goal has disappeared, finishing in one piece is now the goal.

Aquasphere 3.8km Swim Dorney Lake

Where: Dorney Lake
Organiser: VOtwo
Course details: 3 laps of rectangular course
Distance: Swim 3800m (OW- Lake)
Marshalling: NA
Facilities: Portaloos, rowing club changing rooms, hot food van
Technical: Number on hand
Freebies: Swim hat. Water. Various cakes

So, the third and final long swim day arrived.  I entered this as I said earlier in the season I would do as many of the 4 races as possible. Problem was after entering this a few weeks ago life caught up with me.  First I had an attack of vertigo that stopped me training for a couple of weeks, then, just as it was getting better the need to prepare for my PhD viva became a dominating factor.  These combined meant my last OW swim was at the Bedford OD, 5 weeks ago. My past three weeks training have consisted of two masters swim sessions and a 28km bike ride, most of which was in the past week. So not exactly well prepared.  After some analysis of the Bournemouth results 70 minutes was going to be my aim. I reckoned I was 5 minutes slower than the others there, so my 65 from Box End, with my 5 minute fitness disadvantage meant about 70 minutes to avoid disappointment.  The only fly in the ointment was I managed the first 100m of my masters swim the other night in under 1:25, an amazing time for me, so I have some speed, but what about stamina?

I turned up nice and earlier and watched some of the triathletes doing there stuff, but it was absolutely fecking freezing, they had said on the radio on the way up 'highs of 13'. Hmm that goes some way to explaining it. I went and used the changing rooms to get my suit on, had a a chat with a guy in there who was doing his first one, he'd done the distance in a pool (crazy? I've done it twice in a 50m pool, I think, if I counted right) and asked what it would be like, I said easier, which I think is true. As I was leaving a guy came in and sat down next to my stuff and said he thought he'd be the only one without a wetsuit. WTF? swimming in late September without a wetsuit, madness. I went down and tried the water out as there was 20 minutes till the start. This turned out to be both a bad, and a good idea.  It was bad in that I found out just how bloody cold the water is, ice cream headache time. Damn it hurt.  The lifeguard told me she couldn't feel her feet, I can understand why.  The good aspect was that by the time the briefing was over and I got back in the wind chill had made my feet, hands, and forehead numb so I didn't get the shock a second time.  Whilst at the briefing chatted with a couple of girls, who had commented that I had swimmers feet. I assume that was some kind of compliment and not a reference to my lack of clown shoes, they guessed from the fact I was wet that I'd been in and asked what it was like, cold I told them, but not as bad as April.  turns out it was the first long swim at least one of them had done.

Some how in the confusion I had ended up near the back in the middle. Crap crap crap. I now had to make my way through the washing machine. I didn't come out unscathed. After a couple of fists to various places I got one in the goggle. Whoever you were I hate you. I now had a goggle that was filling with water and a pack of adrenaline fuelled swimmers bearing down on me. Think. Go outside? I did and managed to find 10m of clear water after a minute, dead fish impression and the goggle was clear before I could be mown down.  Now I discovered the nice thing about Dorney, you don't really need to sight, you just find the right rope and soon enough you hit the buoy. Apart from the obligatory ruck at the first and second buoy the first and second laps pretty uneventful. I'd cocked the timing up royally. I looked halfway and saw 11:10 and thought I was on target. Turns out I was ahead of target as that was THE time, not elapsed time.  I only worked this out on the second lap. I saw 11:17 at the end of the first lap, and thought it had stopped, but when I saw 11:25 at the first turn I realised my mistake. Muppet. By now the wind had made the chop a bit nasty, it was into on the way up, then across it, but breathing to the right I just got it in the face, then at least you got it following on the way home.  Second lap 11:40, so 23 minutes, I was fading.

On the third lap I was getting overtaken, [insert more expletives here], I was obviously fading too quickly.  I just had to hold on in there.  And I did, I saw 11:52 in the top corner and knew I had a fair bit of work on my hands, I tried to draft the couple of people that overtook me and picked up the pace in the last 200m, obviously with some success as I failed to stand up first time when it came to getting out the water. Which I managed after 1:09:15 according to the provisional results, giving me an 82nd place. Out of 130 that's not wonderful, but after my refined sugar and sofa diet I'll take it gladly.

VOtwo 3.8km swim at Box End

Where: Box End Park, Bedford Google Map
Organiser: VOtwo
Course details: http://www.votwo.co.uk/votwo2007/docs/Long%20swim%20@%20Box%20End%20final%20details.pdf
Distance: Swim 3800m (OW- Lake)
Marshalling: NA
Facilities: Showers/Toilets/Changing in waterski centre facilities. Café serving breakfast rolls for spectators (and finishers too I guess)
Technical: 3 clockwise laps of the larger lake then out and finish on land through gantry.
Freebies: Swim hat. Water/Tea/Coffee. Various cakes, cereal bars and pureed fruit bars.

Having bought a helix this year I really want to do some swim events, so after doing the Bournemouth version of this last year decided I would try and do 3/4 in the series this year.  First race was at Box End, just outside Bedford. A waterski lake about 3km from my parents house in the fields around where I grew up.  I did a sprint tri there last year (in the other, smaller, lake) so had some idea of what to expect.  Although with all the hot weather recently I was a bit concerned about it becoming a non-wetsuit swim.  And just to calm my almost nonexistent nerves last night my mum pointed out that someone had to retire from the sprint event last year after a rather nasty bite from a fish. They get into the lake when the river floods, with no fisherman to catch them they grow quite big.  Thanks mum.

Got up and had my usual pre race breakfast at the appointed time then my dad drove me around to register before the start.  The car park looked pretty full so there was going to be some competition. Registered, got my swim hat then donned my wetsuit ready for action. Made sure the right bit of my neck was bodyglided this time (shoulders to hair line just to be sure) and didn’t pull the suit up too high like in Barcelona. Race brief and into the water. Rather nice temperature actually, and I made it a bit warmer too.  Took a few warm up strokes and positioned myself on the left side 3 people back.  Got the countdown, with a ‘sometime in the next 5 secs’ supposedly to avoid false starts. Airhorn and we were off.

Seems I had positioned myself about right as I kept roughly on the feet of the person in front and no one swam over the top of me.  All was going well for the first 300m till some idiot decided to swim from the left side to the right side at 45 degrees to everyone. Managed to swim into me knocking my left goggle off. Onto back, empty goggle, start again, only lost about 10secs I think, but annoyed me. Then on to the melee that was the first turn. I ended up in the middle of a pack here so had to take a slightly wider line, but made came in on the inside at the next buoy 100m away. Tight rollover turn that Mr C showed us on the rookie day and I was off, quick check of the watch and a bit over 10 mins, good pacing, if not a little quick.  Somehow managed to get disorientated and ended up on the far left again though, until I started swimming through weed, back onto the inside line searching for some feet to draft off but finding none.  Down to the start area and another couple of buoys, nice tight turns again and onto the second lap. 20mins 10s done

The first leg of the second lap is where things started to go wrong.  I nodded off a bit and next thing I knew I was about 10m further inside the course than the direct line. Whoops, what an idiot. Sighting, Sighting, Sighting. Thought I’d try breathing every 3 to keep an eye on people swimming the correct line whilst I corrected but abandoned that when I started to feel dizzy. Then just as I approach the first turn buoy my swim hat starts to feel funny, then it stopped feeling funny. I guess that was the moment I lost the organizers swim hat. On to the second buoy and a split of 10:35, pacing still good then.  The rest of the lap was pretty uneventful.  22:04s for the lap.

First leg of the third lap and I repeat the mistake of the second lap. What an idiot. Make a major correction and get in with a pack of other swimmers, holding on to most of them till the second buoy, by which stage my tight turns and extra power opened up a bit of water and I closed on the next grouping. About 400m from the finish I upped my speed, turned out that was about 100m too soon and the woman I passed on the final stretch chicked me with 50m to go. Numpty, there wasn’t enough left in the tank to go after her though as she had saved more than me. Up to finish and I kept swimming longer than the people in front. I swear I got some strange looks from a few of the spectators for doing that. Up onto my legs. I can stand, run up to the finish in a time of 1:04:58 – better than I had hoped given my 1900m time was 34 mins 3 weeks ago.

Swim Leg, and part of the bike leg