Monday, 14 March 2011
Sunday, 13 March 2011
A better week with a tough finish
So on the back of my ankle injury last week this weeks training was a little lighter than planned, and nowhere near what it needed to be to get me near to PB fitness for today's half marathon.
Monday was a complete rest day, thought I'd try and consolidate what training I managed last weekend. Tuesday was swimming time, another pull buoy session. Managing to keep up with people using just my arms though. Thankfully it was another session that could be done quite well as pull with some 'long' (200m) sets and shorter stuff, done as front crawl and #1 stroke, which is conveniently front crawl.
Wednesday I managed to fit in a turbo session, did Sufferfest: Revolver again. It really is a brutal turbo session and put that 'about to vomit' lump in the back of my throat. Hoping it will work it's magic and get me bike fit though, what doesn't kill you can only make you stronger.
Thursday and I was back in the pool again. More pull, this time it wasn't as pull buoy friendly with some IM and IMO thrown in, along with some kick (didn't do). Still made it through and even managed some pull buoy less swimming during the sprints at the end. It even felt like I managed a proper dive, my arms definitely went in the water first.
Friday was another rest day whilst I drove back to the parents in preparation for the half. I managed to fit in a little training on Saturday though. After mowing the lawns I went the gym with dad for a swim. Managed to fit in 8 lots of 200m doing various drills and strokes. Even managed to fit in 200m without the aid of a pull buoy.
I suffered for that I think though. Woke up this morning and the ankle hurt quite a bit. Not a promising start to the day. Which brings me to the event of the week (and the month really). Today was the Milton Keynes Half Marathon. We arrived in plenty of time, so spent it walking around Xscape, with everything but the coffee shops and fast food outlets shut, but it was warm and dry inside. There was of course the security guards walking around, that informed a group of runners stretching on the floor out the way that sitting on the floor wasn't allowed. Get a life dude! The time came for the 10K start, Dad was doing this so we headed out. I needed the loo so decided to jog down to the loos. It didn't feel good, I wasn't sure if it was wise to continue. The 10K start came and went and I spotted a few others from the BCTTT so headed over and said hi before dropping of my hoodie with Mum just before the start. Then we were allowed out to the start line. What a cluster this was going to be. No pace groupings. Uh Oh, I was worried I was too far forward but went with it. Turns out I wasn't really and the first couple of miles was a bit of a 'dodge the person in front' game. The road surface was terrible too. I was getting pretty afraid that I was going to roll my ankle, which was complaining slightly. I was also way off target pace. I was aiming to do 4:44 kilometres. I ran the first K in 4:11, next in 4:18, way way too fast. Coming up to 10K it looked like I was on course for a 10K PB (I still need to check the Garmin data, it still might be). By kilometre 14 the wheels were starting to come off the cart. km 13-14 was my first over 5 minute, I pulled it back over the next one, but looking at the limited HR data to hand it appears I was running well over where my lactate threshold should be, not a good thing to do with 6K still to run. That when my quads gave in. They hurt, a lot. every uphill section became a major chore, running was no longer 'fun' it was a matter of survival. Things got worse as the number of underpasses increased. The pain in my left quad started to radiate around my hip into my glutes. 15km in I had looked at my watch and thought, 6K to go, 30 minutes left for a PB, 5 minute kilometres, seemed doable. With 4km to go I could see the snow dome again, it seemed very far away, surely more than 4 kilometres again. The pain kept getting worse and I was now walking up every slope from the underpasses. Playing leapfrog with green jersey guy that was also struggling, I could run slightly faster, but he could walk faster. Then came the bridge. It was so unpleasant. I was so close to crying as I walked up to the top of it. Finally came the signs I had been waiting for 500m to go, 200m to go, people were sprinting past me left right and centre, but I had left everything on the course. I crossed the line 1:42:58 after crossing the start line. A few minutes away from a PB, but all things considered a very good performance. My ankle didn't cause me trouble, and is still fine. Post race wasn't fun, I staggered around the finishing chute, past some poor person that had left everything on the course judging by the ambulance staff. I had to sit down to take my chip off as my legs wouldn't let me bend down. After grabbing a bottle of water and my medal I proceeded to a clear section of car park, to go and sit in. After a few minutes my support team arrived, offered me warm clothes then I tried to walk back to the car. OMG it hurt, my brother, who we always need to wait for looked frustrated I was walking so slow.
Will post Garmin data tomorrow.
Weekly roundup, Swim 2 hours 40 minutes (6330m), 48 minute turbo, 1hour 43 minute run (21.1km)
Mon - rest
Tue pm - Swim 1 hour (2450m)
Wed pm - 48 minute turbo
Thur pm - Swim 1 hour (2280m)
Fri - rest
Sat pm - Swim 40 minutes (1600m)
Sun am - Run 1:42:58 (Half marathon)
Next week is going to be a recovery week of swimming and turboing, plus I need to fit the weekends training around a stag party, could prove challenging.
Monday was a complete rest day, thought I'd try and consolidate what training I managed last weekend. Tuesday was swimming time, another pull buoy session. Managing to keep up with people using just my arms though. Thankfully it was another session that could be done quite well as pull with some 'long' (200m) sets and shorter stuff, done as front crawl and #1 stroke, which is conveniently front crawl.
Wednesday I managed to fit in a turbo session, did Sufferfest: Revolver again. It really is a brutal turbo session and put that 'about to vomit' lump in the back of my throat. Hoping it will work it's magic and get me bike fit though, what doesn't kill you can only make you stronger.
Thursday and I was back in the pool again. More pull, this time it wasn't as pull buoy friendly with some IM and IMO thrown in, along with some kick (didn't do). Still made it through and even managed some pull buoy less swimming during the sprints at the end. It even felt like I managed a proper dive, my arms definitely went in the water first.
Friday was another rest day whilst I drove back to the parents in preparation for the half. I managed to fit in a little training on Saturday though. After mowing the lawns I went the gym with dad for a swim. Managed to fit in 8 lots of 200m doing various drills and strokes. Even managed to fit in 200m without the aid of a pull buoy.
I suffered for that I think though. Woke up this morning and the ankle hurt quite a bit. Not a promising start to the day. Which brings me to the event of the week (and the month really). Today was the Milton Keynes Half Marathon. We arrived in plenty of time, so spent it walking around Xscape, with everything but the coffee shops and fast food outlets shut, but it was warm and dry inside. There was of course the security guards walking around, that informed a group of runners stretching on the floor out the way that sitting on the floor wasn't allowed. Get a life dude! The time came for the 10K start, Dad was doing this so we headed out. I needed the loo so decided to jog down to the loos. It didn't feel good, I wasn't sure if it was wise to continue. The 10K start came and went and I spotted a few others from the BCTTT so headed over and said hi before dropping of my hoodie with Mum just before the start. Then we were allowed out to the start line. What a cluster this was going to be. No pace groupings. Uh Oh, I was worried I was too far forward but went with it. Turns out I wasn't really and the first couple of miles was a bit of a 'dodge the person in front' game. The road surface was terrible too. I was getting pretty afraid that I was going to roll my ankle, which was complaining slightly. I was also way off target pace. I was aiming to do 4:44 kilometres. I ran the first K in 4:11, next in 4:18, way way too fast. Coming up to 10K it looked like I was on course for a 10K PB (I still need to check the Garmin data, it still might be). By kilometre 14 the wheels were starting to come off the cart. km 13-14 was my first over 5 minute, I pulled it back over the next one, but looking at the limited HR data to hand it appears I was running well over where my lactate threshold should be, not a good thing to do with 6K still to run. That when my quads gave in. They hurt, a lot. every uphill section became a major chore, running was no longer 'fun' it was a matter of survival. Things got worse as the number of underpasses increased. The pain in my left quad started to radiate around my hip into my glutes. 15km in I had looked at my watch and thought, 6K to go, 30 minutes left for a PB, 5 minute kilometres, seemed doable. With 4km to go I could see the snow dome again, it seemed very far away, surely more than 4 kilometres again. The pain kept getting worse and I was now walking up every slope from the underpasses. Playing leapfrog with green jersey guy that was also struggling, I could run slightly faster, but he could walk faster. Then came the bridge. It was so unpleasant. I was so close to crying as I walked up to the top of it. Finally came the signs I had been waiting for 500m to go, 200m to go, people were sprinting past me left right and centre, but I had left everything on the course. I crossed the line 1:42:58 after crossing the start line. A few minutes away from a PB, but all things considered a very good performance. My ankle didn't cause me trouble, and is still fine. Post race wasn't fun, I staggered around the finishing chute, past some poor person that had left everything on the course judging by the ambulance staff. I had to sit down to take my chip off as my legs wouldn't let me bend down. After grabbing a bottle of water and my medal I proceeded to a clear section of car park, to go and sit in. After a few minutes my support team arrived, offered me warm clothes then I tried to walk back to the car. OMG it hurt, my brother, who we always need to wait for looked frustrated I was walking so slow.
Will post Garmin data tomorrow.
Weekly roundup, Swim 2 hours 40 minutes (6330m), 48 minute turbo, 1hour 43 minute run (21.1km)
Mon - rest
Tue pm - Swim 1 hour (2450m)
Wed pm - 48 minute turbo
Thur pm - Swim 1 hour (2280m)
Fri - rest
Sat pm - Swim 40 minutes (1600m)
Sun am - Run 1:42:58 (Half marathon)
Next week is going to be a recovery week of swimming and turboing, plus I need to fit the weekends training around a stag party, could prove challenging.
Sunday, 6 March 2011
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.
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.
Sunday, 27 February 2011
The less glamorous side of distance training
So my big finale to the week is done, not without incident however. The day got off to a good start, the sun was shining, the wind was good, perfect for a mornings racing out on the water. This blog isn't about my exploits sailing, so I'll leave the details for another time. We didn't do too badly though, narrowly missing first place by <10s in our first race and coming 5th in our second race, only 5s separated the 3rd place boat and us. The second race wasn't picture perfect for another reason, the rain. The nasty front of rain came across for the duration of the second race, it bought wind too, so I spent 1/3 of the time grinding the spinny sheet, good upper body workout though. Still it brigthened up as we came back into the marina, ideal for the run I had planned. Just to make life better though having had a light lunch of penut buttre on toast and given it an hour to settle it started hailing on and off. D'oh. Still, 40 minutes later the sky looked like it was clearing more permantly so I headed out on my run.
It was feeling quite good as I headed out, running easy at a gentle pace. By 2K I was getting the impression it might be a tough run. 5 hours on a boat isn't exactly equivalent to a long bike ride, but it sure as hell took some energy out of me. So why I opted to turn left at the top of The Common and head up to the sports ground is beyond me. I mean what kind of idiot knowingly opts to through a few hills into a long run when they are not even feeling strong? Well this kind did. By the time I had run up the gentle drag to the pro's shop on the golf course I was regretting every footfall of it. Golf Course Road was still to come, an ~8-10% slope that lasts about 500m. It wasn't pretty. I made it to the top in one piece and had my brief respite while the traffic light changed. It was time for my first feed at 6K as I was now on a nice gentle downhill all the way back to the entrance of The Common. As I embarked on what I had intended to be the first figure of eight rumblings were occurring, Rumbling of the gastrointestinal kind that have been plaguing me all week. I guess this is in part down the recent changes in my diet. I've practically cut out the junk I like to eat in the evenings and now snack on apples/carrots/dried fruit/nuts. It's made me more regular, regularly inconvenient that is. Anyway back to my run, and the less glamorous side of distance training. I made it halfway round my figure eight when the rumblings became groanings. I knew then it was all going to go wrong so at 13K I made the decision to head home, by 14K I knew I'd made the right choice. After a brief interlude I was in good form again. And I managed to find it in myself to go back out and finish the run I started. So I knocked out a 5.8km loop. I managed it at a quicker average pace than the first 14.5K too.
At home with my feet up typing this and I feel knackered, but not broken. It has been a good week. Just under 9 hours of training shoehorned into this week (excluding the sailing, worth about 2 probably, but I don't log it). Swim 2 hours (5km), Bike 61km, & Run 49.3km
Mon pm - 6.6km Run
Tues pm - 6.8km Run & 1 hour swim (2300m)
Wed - Rest day
Thur pm - 7.1km Run & 1 hour swim (2700m)
Fri pm - 8.4km Run
Sat am - 61km Cycle
Sun pm - 20.3km Run
It was feeling quite good as I headed out, running easy at a gentle pace. By 2K I was getting the impression it might be a tough run. 5 hours on a boat isn't exactly equivalent to a long bike ride, but it sure as hell took some energy out of me. So why I opted to turn left at the top of The Common and head up to the sports ground is beyond me. I mean what kind of idiot knowingly opts to through a few hills into a long run when they are not even feeling strong? Well this kind did. By the time I had run up the gentle drag to the pro's shop on the golf course I was regretting every footfall of it. Golf Course Road was still to come, an ~8-10% slope that lasts about 500m. It wasn't pretty. I made it to the top in one piece and had my brief respite while the traffic light changed. It was time for my first feed at 6K as I was now on a nice gentle downhill all the way back to the entrance of The Common. As I embarked on what I had intended to be the first figure of eight rumblings were occurring, Rumbling of the gastrointestinal kind that have been plaguing me all week. I guess this is in part down the recent changes in my diet. I've practically cut out the junk I like to eat in the evenings and now snack on apples/carrots/dried fruit/nuts. It's made me more regular, regularly inconvenient that is. Anyway back to my run, and the less glamorous side of distance training. I made it halfway round my figure eight when the rumblings became groanings. I knew then it was all going to go wrong so at 13K I made the decision to head home, by 14K I knew I'd made the right choice. After a brief interlude I was in good form again. And I managed to find it in myself to go back out and finish the run I started. So I knocked out a 5.8km loop. I managed it at a quicker average pace than the first 14.5K too.
At home with my feet up typing this and I feel knackered, but not broken. It has been a good week. Just under 9 hours of training shoehorned into this week (excluding the sailing, worth about 2 probably, but I don't log it). Swim 2 hours (5km), Bike 61km, & Run 49.3km
Mon pm - 6.6km Run
Tues pm - 6.8km Run & 1 hour swim (2300m)
Wed - Rest day
Thur pm - 7.1km Run & 1 hour swim (2700m)
Fri pm - 8.4km Run
Sat am - 61km Cycle
Sun pm - 20.3km Run
Saturday, 26 February 2011
A busy start to the weekend
So I've managed to cram plenty in to the past few days. I managed a swim, run, and decent bike in the past 48 hours and the weekends not over yet.
Thursdays swim went much better than Tuesdays. The use of and energy drink certainly kept things moving. It was a pretty hard set in fact. The warm up included the requisite amount of IM to make it brutal. 6x75m of IM drill/swim with no crawl. The kick in the teeth came next, 2x200m of IM done as 100s, except the time we went of meant it was more like 4x100m IM with no rest. To make things even better then we moved on to lots and lots of pull. My shoulders we ready to fall off by the end.
Friday bought the runners club at work, the slower runner had a cold so I had a feeling it might be a hard run. Time wise it wasn't too bad, but with the faster guy I normally pace off going easy for a half marathon he's got this weekend I was holding back a bit. Still, the pace I managed might have been a bit too much for the coach, he had to walk /slow jog the last mile as his calf gave out. Oops. That drew the 'is the pace of these runs too slow for you' question at the end. Thing is, the pace was what is normally just right for me and it might have felt a little slow.
This morning I did my usual checks, resting heart rate is up to 46 and BP is a little higher than normal. Guess this means I'm getting a bit overtrained. Oh well, Monday can be a rest day. Today was a 'long' bike. Long in this sense meant 60k, not really that long, but tough enough given last weekends attempt. My usual route of this length was a bit crap last weekend, too much traffic. So I decided to plan a route in 'hills' to the east of Winchester. The weather was looking rather good as I got ready. Of course when I walked out the door the clouds came over. It was actually quite a good ride, I had no power on the hills but my legs weren't rebelling so that was a bonus. About halfway in I got a little drizzle but then the sun came back and the ride finished quite nicely. My plan to cross the top of Southampton on the way home almost back fired. Having had a rather uneventful ride one driver had his go a killing me. Why the hell he felt the need to look back at me then pull in hard to the curb is beyond me. I stopped soon enough to stay out of danger, but reminded me how much I hate trying to filter through traffic.
Once home I had a go at cramming as much as possible into the afternoon. After a quick lunch, hair cut and shower it was off to Tesco to buy some food for dinner. Got back with just enough time to spend 30 minutes getting my bike cleaned up, start cooking dinner and then sit down to watch the England match. I'm now filled up with one of my excellent chillies, with a couple of portions for after training tomorrow and on Monday night. Tomorrow could be an interesting day. I shall be attempting a jam packed morning of sailing combined with 20K run when I get back from it. Hopefully it will all go well. I'll let you know tomorrow.
Thursdays swim went much better than Tuesdays. The use of and energy drink certainly kept things moving. It was a pretty hard set in fact. The warm up included the requisite amount of IM to make it brutal. 6x75m of IM drill/swim with no crawl. The kick in the teeth came next, 2x200m of IM done as 100s, except the time we went of meant it was more like 4x100m IM with no rest. To make things even better then we moved on to lots and lots of pull. My shoulders we ready to fall off by the end.
Friday bought the runners club at work, the slower runner had a cold so I had a feeling it might be a hard run. Time wise it wasn't too bad, but with the faster guy I normally pace off going easy for a half marathon he's got this weekend I was holding back a bit. Still, the pace I managed might have been a bit too much for the coach, he had to walk /slow jog the last mile as his calf gave out. Oops. That drew the 'is the pace of these runs too slow for you' question at the end. Thing is, the pace was what is normally just right for me and it might have felt a little slow.
This morning I did my usual checks, resting heart rate is up to 46 and BP is a little higher than normal. Guess this means I'm getting a bit overtrained. Oh well, Monday can be a rest day. Today was a 'long' bike. Long in this sense meant 60k, not really that long, but tough enough given last weekends attempt. My usual route of this length was a bit crap last weekend, too much traffic. So I decided to plan a route in 'hills' to the east of Winchester. The weather was looking rather good as I got ready. Of course when I walked out the door the clouds came over. It was actually quite a good ride, I had no power on the hills but my legs weren't rebelling so that was a bonus. About halfway in I got a little drizzle but then the sun came back and the ride finished quite nicely. My plan to cross the top of Southampton on the way home almost back fired. Having had a rather uneventful ride one driver had his go a killing me. Why the hell he felt the need to look back at me then pull in hard to the curb is beyond me. I stopped soon enough to stay out of danger, but reminded me how much I hate trying to filter through traffic.
Once home I had a go at cramming as much as possible into the afternoon. After a quick lunch, hair cut and shower it was off to Tesco to buy some food for dinner. Got back with just enough time to spend 30 minutes getting my bike cleaned up, start cooking dinner and then sit down to watch the England match. I'm now filled up with one of my excellent chillies, with a couple of portions for after training tomorrow and on Monday night. Tomorrow could be an interesting day. I shall be attempting a jam packed morning of sailing combined with 20K run when I get back from it. Hopefully it will all go well. I'll let you know tomorrow.
Thursday, 24 February 2011
Back in the groove, hopefully
Having sat down and worked out the schedule of pain I tired to jump feet first into training this week. After a bumpy start things are looking good and hormone release from exercise has hit and even a rubbish week at work isn't getting me down. Hopefully it will last better than my single good week earlier this year.
Monday didn't get off to a good start. I'd planned on doing my three loop 16K run as some long distance run practice for the impending half marathon. Things didn't go so well. 5K in and I started getting some GI discomfort. By kilometer 6 I was on an all out sprint home. Who would win? Me or my GI tract? Well, by the narrowest of margins I did. Needless to say the effort involved in winning the 'race' left me feeling less than optimal about going back out, given the time and the 0415 alarm the next day I decided to think of the big picture. Wise move I think.
Tuesday was a pretty good day. The light at the end of the tunnel when starting work before 6am is that you finish just after 2pm, providing plenty of training opportunities in daylight hours. Having attempted a turbo session before Masters swimming a few weeks ago I thought I'd try a run. This run turned out to be a little quicker than planned, I ended up getting around the 6.7K loop in a time that would translate to an acceptable 10K time. Oh well. Come 1930 and time to get in the pool and I managed to hold on, well enough at least. Having refused to lead during the warm up knowing I would burn myself out I managed to finish the 2300m (including a 300m IM drill/swim set) having only dropped halfway through the group in the lane. Given my choice to fuel with water/Nuun 'as it's only an hour' I'm happy. Fueling with water/Nuun was a stupid choice.
Part of me had intended to do a Turbo session yesterday afternoon, but I talked myself into a rest day. I think this was a good idea. Well, it meant I was well rested for a tough day at work today. The weather was gorgeous this afternoon, so I decided to make the most of it and headed out for 7K run. Pleased with that one too, without trying managed to hold a decent pace, calves are a bit sore but hey ho. Masters tonight and I will be taking Powerbar Energize in the vain hope I'll be able to hold my speed better.
Hopefully my spirits will remain high, lots planned for the next few days, work run club tomorrow lunch, might squeeze a swim in in the evening, 60K bike Saturday, sailing Sunday morning and a 20K run for Sunday afternoon/evening. At this rate I may even stand a chance getting that little bit closer to race weight. Here's hoping.
Monday didn't get off to a good start. I'd planned on doing my three loop 16K run as some long distance run practice for the impending half marathon. Things didn't go so well. 5K in and I started getting some GI discomfort. By kilometer 6 I was on an all out sprint home. Who would win? Me or my GI tract? Well, by the narrowest of margins I did. Needless to say the effort involved in winning the 'race' left me feeling less than optimal about going back out, given the time and the 0415 alarm the next day I decided to think of the big picture. Wise move I think.
Tuesday was a pretty good day. The light at the end of the tunnel when starting work before 6am is that you finish just after 2pm, providing plenty of training opportunities in daylight hours. Having attempted a turbo session before Masters swimming a few weeks ago I thought I'd try a run. This run turned out to be a little quicker than planned, I ended up getting around the 6.7K loop in a time that would translate to an acceptable 10K time. Oh well. Come 1930 and time to get in the pool and I managed to hold on, well enough at least. Having refused to lead during the warm up knowing I would burn myself out I managed to finish the 2300m (including a 300m IM drill/swim set) having only dropped halfway through the group in the lane. Given my choice to fuel with water/Nuun 'as it's only an hour' I'm happy. Fueling with water/Nuun was a stupid choice.
Part of me had intended to do a Turbo session yesterday afternoon, but I talked myself into a rest day. I think this was a good idea. Well, it meant I was well rested for a tough day at work today. The weather was gorgeous this afternoon, so I decided to make the most of it and headed out for 7K run. Pleased with that one too, without trying managed to hold a decent pace, calves are a bit sore but hey ho. Masters tonight and I will be taking Powerbar Energize in the vain hope I'll be able to hold my speed better.
Hopefully my spirits will remain high, lots planned for the next few days, work run club tomorrow lunch, might squeeze a swim in in the evening, 60K bike Saturday, sailing Sunday morning and a 20K run for Sunday afternoon/evening. At this rate I may even stand a chance getting that little bit closer to race weight. Here's hoping.
Sunday, 20 February 2011
Time to resurrect this blog
So it has been far to long since I last wrote about my training. Since then I have completed many races (which I have blogged about) and become somewhat deluded into the fact I can get around an Ironman course. I won't go into how deluded I have gotten about the time I can do it in. Today I had a major wake up call (more later) and have decided to attack this problem head on. I have formulated a plan, and part of that plan will included an, at least weekly, reflection on my training.
So I guess I'll start with reviewing the events leading up to this point. This week has not been a wonderful one in training terms. As ever we are working shifts, which means the oh so joyous task of getting out of bed at 4:15 to go to work Tues-Thurs. This of course meant the 15K run I wanted to do would eat into far too much of my evening. Still I went out and, when the heavens opened 10K in, I manged to stick it out and do a third loop, I was so ready to quit after 2 though. Needless to say by the time I got back showered and fed myself it was already bed time, but I had to paint a living room wall. D'oh. I'd much rather shift everyday of the week when we have to do it.
Tuesday started far to early, still I finished earlier. In future I shall use this to my advantage a bit more and try to stick in a 5-10k run or a short turbo session before an early dinner and Masters. Not doing something before Masters was actually a good move this week though. My speed was there but I had naff all endurance. On the second 300m set I had to stop as I cramped in my foot, but I was also feeling a bit nauseous. Still, I persevered and made it through the 2350m session. Tuesday night was not good though, kept waking up as my throat hurt. Uh oh, I'm ill. The 4:15 wake up call bought confirmation, swollen throat glands, blocked nose. Yep I'd got a cold. Balls, Wednesday I had hopes of a cheeky little Turbo/run brick session. Cue rest days on Weds, Thurs, and Friday. Wasn't feeling too bad on Friday night, so if the weather cleared, I could try an easy ride on Saturday.
The rain gave way to a fine mist on Saturday morning and I opted to go for a gentle ride around my 54k loop. 3 drivers tried to kill me in the first 10k. Why overtake if you are going to turn left immediately after overtaking? Why do buses always pull out before indicating? And my favourite, what is the point in overtaking and practically doing an emergency stop before you've finished to let someone walk a horse across the road? How the hell am I meant to see the horse, and how the hell is the rider meant to see me? Well after all those shenanigans the rest of the ride went OK, I got around the 54K in 2:10, an acceptable speed, if not a little faster than planned. Whilst out on this ride I decided that I didn't want to push things too soon, so another, longer, ride would be more suitable on Sunday than a run.
Well, I learnt what a plonker I was on the ride today. My legs didn't feel good going up hills. At 34k when the turn onto the 20k loop appeared I told myself to man up and take the pain. I survived the loop, just about. Had to stop a few times to refuel, and my lower back hurt, but my legs just about held out. I was starting to worry I had remembered the distance wrong, I had, but a crafty shortcut would later fix that. There was a nasty little hill on that shortcut though, with a handily placed cyclist at the top to witness the pain on my face as I summitted the poultry 10m, 5% slope. 65 kilometres in and my world was about to fall apart. It was my nemesis hill, it is only a measly 3%, but it drags on for over a mile, and has a nasty sting in the tail just as you think you've done it. I knew things would be bad as I dropped down to the 30x20 early on. I was ready top cry as I reached the top, I had to stop and stretch.To make matters worse there was still over 8k left to get home. That was one of the more painful 8k rides I have ever made. My quads had blown big time. All I could manage as I walked through the front door was a stagger to the living room and lie on the floor. A few stretches and the pain would not budge. I looked at the foam roller, tried it but only got halfway down my leg. A touch of heat therapy and I was walking again. Great, enough movement to reheat the remains of the curry I made last night, and a couple of hours on the sofa in compression tights.
This ride was actually a good thing. It broke the cycle of delusion that I can do an Ironman of the junk training I have been doing. SO I sat down and applying a 3 weeks build, 1 week recovery, I have formulated a plan for my long rides and long runs over the next 4 months that will see me able to get around Frankfurt, at least I hope it will. Build weeks will go up 10k on the bike, and 2k on the run each week. The real scary thing is, that means 350km of running, and 1710 km of cycling over the next 4 months. This doesn't even account for training during the week, or the France training camp. It also doesn't pencil in any events between the MK half marathon and IMDE, and I really want to get a few sprints and some open water events in. Some hard decisions will have to be made, and that includes my social calendar too. Even though I've been tee total since new years eve, I can't see the opportunity for social drinking any time soon.
The road to IMDE starts here, hopefully I can hang on to the pain train for long enough. Let's hope the next week goes better than the last.
So I guess I'll start with reviewing the events leading up to this point. This week has not been a wonderful one in training terms. As ever we are working shifts, which means the oh so joyous task of getting out of bed at 4:15 to go to work Tues-Thurs. This of course meant the 15K run I wanted to do would eat into far too much of my evening. Still I went out and, when the heavens opened 10K in, I manged to stick it out and do a third loop, I was so ready to quit after 2 though. Needless to say by the time I got back showered and fed myself it was already bed time, but I had to paint a living room wall. D'oh. I'd much rather shift everyday of the week when we have to do it.
Tuesday started far to early, still I finished earlier. In future I shall use this to my advantage a bit more and try to stick in a 5-10k run or a short turbo session before an early dinner and Masters. Not doing something before Masters was actually a good move this week though. My speed was there but I had naff all endurance. On the second 300m set I had to stop as I cramped in my foot, but I was also feeling a bit nauseous. Still, I persevered and made it through the 2350m session. Tuesday night was not good though, kept waking up as my throat hurt. Uh oh, I'm ill. The 4:15 wake up call bought confirmation, swollen throat glands, blocked nose. Yep I'd got a cold. Balls, Wednesday I had hopes of a cheeky little Turbo/run brick session. Cue rest days on Weds, Thurs, and Friday. Wasn't feeling too bad on Friday night, so if the weather cleared, I could try an easy ride on Saturday.
The rain gave way to a fine mist on Saturday morning and I opted to go for a gentle ride around my 54k loop. 3 drivers tried to kill me in the first 10k. Why overtake if you are going to turn left immediately after overtaking? Why do buses always pull out before indicating? And my favourite, what is the point in overtaking and practically doing an emergency stop before you've finished to let someone walk a horse across the road? How the hell am I meant to see the horse, and how the hell is the rider meant to see me? Well after all those shenanigans the rest of the ride went OK, I got around the 54K in 2:10, an acceptable speed, if not a little faster than planned. Whilst out on this ride I decided that I didn't want to push things too soon, so another, longer, ride would be more suitable on Sunday than a run.
Well, I learnt what a plonker I was on the ride today. My legs didn't feel good going up hills. At 34k when the turn onto the 20k loop appeared I told myself to man up and take the pain. I survived the loop, just about. Had to stop a few times to refuel, and my lower back hurt, but my legs just about held out. I was starting to worry I had remembered the distance wrong, I had, but a crafty shortcut would later fix that. There was a nasty little hill on that shortcut though, with a handily placed cyclist at the top to witness the pain on my face as I summitted the poultry 10m, 5% slope. 65 kilometres in and my world was about to fall apart. It was my nemesis hill, it is only a measly 3%, but it drags on for over a mile, and has a nasty sting in the tail just as you think you've done it. I knew things would be bad as I dropped down to the 30x20 early on. I was ready top cry as I reached the top, I had to stop and stretch.To make matters worse there was still over 8k left to get home. That was one of the more painful 8k rides I have ever made. My quads had blown big time. All I could manage as I walked through the front door was a stagger to the living room and lie on the floor. A few stretches and the pain would not budge. I looked at the foam roller, tried it but only got halfway down my leg. A touch of heat therapy and I was walking again. Great, enough movement to reheat the remains of the curry I made last night, and a couple of hours on the sofa in compression tights.
This ride was actually a good thing. It broke the cycle of delusion that I can do an Ironman of the junk training I have been doing. SO I sat down and applying a 3 weeks build, 1 week recovery, I have formulated a plan for my long rides and long runs over the next 4 months that will see me able to get around Frankfurt, at least I hope it will. Build weeks will go up 10k on the bike, and 2k on the run each week. The real scary thing is, that means 350km of running, and 1710 km of cycling over the next 4 months. This doesn't even account for training during the week, or the France training camp. It also doesn't pencil in any events between the MK half marathon and IMDE, and I really want to get a few sprints and some open water events in. Some hard decisions will have to be made, and that includes my social calendar too. Even though I've been tee total since new years eve, I can't see the opportunity for social drinking any time soon.
The road to IMDE starts here, hopefully I can hang on to the pain train for long enough. Let's hope the next week goes better than the last.
Sunday, 3 October 2010
Last tri of 2010
What: Bedford Autumn Sprint
Where: Bedford, Bedfordshire, UK
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Technical T-Shirt (pretty reasonable), Mars bar, juice box, and water at finish
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Technical T-Shirt (pretty reasonable), Mars bar, juice box, and water at finish
So after a pretty busy (and somewhat boozey) week I was off for the last triathlon of this year. Training this week consisted of 2 half hour long swims in pools that were too small to swim properly. This was going to be my 4th attempt at the course, having done it in June, posting a somewhat awesome time (for me) of 1:17:25. I'd already decided this wasn't going to happen again, so damage limitation was the object of the game. I'd somewhat fudged the swimtime, I'd estimated it off a 100m time with 10% extra per 100m, so 6:40. As it turned out one of my Dad's friends, and somewhat of a nemesis had put down the same time - we've been within a few seconds of each other at the past few races and I've lost, had put down the same time and was 2 numbers in front of me. So the game was on. The weather was the only wild card, heavy rain was forecast for about the time we'd be out on the bike course. Dad was racing too, so the first part of the day involved dealing with him, luckily he was off first so after he was out on the bike I had time to prepare mentally.
Swim time came and into the pool I went. Has to be said I felt quite slow, I didn't dare look at my watch in case it was the bearer of bad news. With a few lengths to go I overtook the guy in front, putting me dead behind my nemesis, a good T1 and I'd have the lead out onto the bike course. Swim done in 6:42. 1-0 to me
T1 wasn't pretty, the combination of rain and 320 people before me had turned parts of it into a quagmire. This was bad on 2 counts, firstly I got mud between my toes, which wasn't pleasant, but more importantly it was really slippery, especially with bike shoes on. I kinda fluffed it though, after 11 triathlons I forgot to put my helmet on before touching my bike, idiot, luckily I wasn't spotted before I corrected the foolish mishap. I made it to the bike mount first, although my slow attempt at getting my shoes in meant I was soon caught. T1 in 1:06, 2-0.
The first 2K's of the bike was a game of cat and mouse, I took the lead, I lost the lead, until the first incline, where I lost the lead and never regained it. Nemesis was only 20m in front though for the next 4K, when we got to a bigger hill and I couldn't keep up. I passed Dad on his return leg after a few K, and gave him a shout, which got a smile. The bike has never been my strong point. The conditions weren't pleasant. The rain earlier hadn't dispersed and the roads were covered. This made the draft box quite clear, get within 7m of the bike in front and you got a face full of water from the rooster tail off the rear wheel. The bike was pretty uneventful, apart from getting overtaken by two TT bikes going up the hill, then passing them after hearing a pop as one of them had a blowout. Bike leg in 49:32, 2-1
Coming back into T2 I got a shout from Mum and Dad (who'd finished by that point) that I was about 3 minutes behind (looking at the results it was only 2). A quick transition was needed. The only problem was that transition looked worse than a field at Glastonbury. Got my bike racked then managed to cover my hands in mud tying to get my socks and shoes on. D'Oh. Still, managed to get out in 46 seconds. 3-1
The run wasn't pretty, within the first 500m my quads were burning, my HR was rocketing, and my breathing was getting uncontrollable. I often have problems breathing out, but now I couldn't breathe in either. Crap crap crap. Another 500m in and things were getting under control, first K in 4:31, on target. Another K and lap 1 was in the bag. A few hundred metres into lap 2 and I spotted nemesis 100m in front. I was clawing this one back, it wasn't until halfway round the second lap that I finally got the lead. All I had to do now was hold on for the rest of the lap and the half lap to finish. I was feeling pretty good. The final 500m hurt, the pain on my face must have been obvious as lots of people were offering me encouragement. I managed to cross the line after 22:19, not bad considering my lack of training, and I finally managed a win.
My first wet triathlon done (I've been really lucky so far) and a reasonable result. Provisional results are showing a 1:20:27, my second fastest time for the course, placing me 81/297 finishers. More worryingly I seem to have managed a top 25 swim time.
Sunday, 26 September 2010
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.
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.
Sunday, 15 August 2010
Bedford Autoglass Classic Triathlon Race Report
Where: Bedford Embankment
Organiser: Galeforce Events
Course details: Instructions
Distance: Swim 1500m (OW- River) Bike 41.5km, Run 10K (Pavement)
Marshalling: Excellent, Guys to pull you out the river, marshals at every turn, police at major junctions to stop traffic
Facilities: Portaloos, Free parking 5 min walk from transition, Numbered Racking, Chip Timed, Large burger van, 2 water stations on each of 3 laps, Tri store
Technical: Swim upstream and back downstream in river, bike out into local countryside on 1 lap course with roads of good quality, 3 lap run around the river. Race was a qualifying event for ETU 2011 OD Championships
Freebies: Swim hat. T-shirt. Chocolate bar/crisps/seed & fruit mix, Juice box. Water.
So the day started early with a 5am alarm call, seemed far too early to be honest but that's life. Luckily having registered yesterday there was no need to arrive there that early, especially with numbered racking. So arrived about 6:30, got racked and laid all the gear out before eyeing up the river again to see where the buoys were. My dad was off in the second wave, after the paratriathlete, and I was off in the 10th and last wave. At this point pre-race AD started to happen, luckily mum was on hand with some Imodium, couple of tabs then off to the portaloos to empty the system. Luckily I managed to get finished just before the race brief and headed back into transition and spotted Dad struggling into his wetsuit, sorted him out then listened to the brief. Spotted CCS and said high after the brief then went to be the good son and cheer dad on. After he left on the bike (he was doing the mini) I got suited up and joined the queue for the aquaruck.
At the 5 min warning we were allowed into the water, I got in and promptly found out they might have spent a week clearing weed out, but hadn't got this far. It was horrible. Bit of doggy paddle got me to the line after acclimatising and then it was time for the countdown. Given the number of people wearing GBR trisuits there was no way I was going to start at the front, so I started at the back On the outside of the pack but mid-river. I think this was one of the best decisions I made. I managed to get 'clear' water as I skirted the guys in front, but wasn't going anywhere fast as the weed was so thick. Soon the water cleared at bit and I went from feet to feet until I was leading a chase pack. About 150m from the turn buoy I saw the lead pack on their way back, not bad going. Then I started to catch some tail enders from the previous pack. 180 turn at the buoy and back down river. With about 500m to go the weed made a re-emergence. This time it was horrible, I almost beached a one point. Then perhaps one of my worst swim experiences ever. I managed to swim into a patch of loose weed that covered my face just as I turned to breathe. I now have a good idea what waterboarding feels like, I just couldn't get any air in through it, I'd spill all my secrets after a few rounds of that! Weed off, air in, focus, there is the bridge, not far to go. Some guy started hitting my feet. $%^&. Few hard kicks soon sorted him out. By this point i'd caught more tail enders from different waves and was feeling good. Got pulled onto the platform then out the water by the marshals. Wetsuit off shoulders and into transition.
Swim 26:00, given the weed which must be worth 2+ minutes I'm very happy with that.
T1 was OK, apart from my right calf cramping, then at bike mount my left calf cramped.
Off on the bike and within the first km I'd seen a guy come off his bike pretty badly, just did the u-turn on a roundabout then heard grating carbon, looked right and saw a guy wheels against the curb, his bike started going over and he was hurtling towards a lamppost. There was nothing I could have done so shouted to the marshals 150m down the road as I past. Apparently he was spotted heading back to transition looking rather dejected 10 minutes later. The bike was pretty uneventful really. Had periods of great speed, others I was the wrong side of my desired average. I thought it was really well marshalled with police at every right turn stopping traffic, and one in a busy roundabout to do the same on the way back, closed roads aren't really needed with a service like that. I thought I was burning through my fluids at bit quickly in the first half, but that was probably to help digest the 10 portions of veg I'd gotten in the swim. I went through the 40km mark in 1:15, if they hadn't need to lengthen the course then it would have been and awesome race. About a km out from transition I caught sight of the paratriathlete on his handbike. A sight that was actually quite inspirational, and I got to the dismount line at the same time as him.
Bike 41.8 km in 1:19:54, averaging 31.4 km/h with a good cadence. Really happy with that.
T2 was pretty damn good, managed just over a minute to rack bike, take shoes/helmet off, socks on shoes on and run 100m.
The run was, well, hard. After and hour and 45 minutes of swimming and cycling at the rate I was going it was going to hurt. No jelly legs thankfully, but almost instantly I couldn't breathe out properly. I must have sounded terrible, everyone was cheering me on though. They could obviously see the pain in my face. A glance at the Garmin and I could see I was going strong though, bashing out 4:50 km's pretty consistently, my heart rate was just bordering on my predicted lactate threshold for the whole of the run, which goes some way to explaining it. The 3 lap run was a killer though. I was only buoyed up by the fact that I was overtaking as many people as were overtaking me. With about a km to go I hit a brick wall. My heart rate went through the roof and my speed fell away. Damn. I new the gel would have only repeated, but maybe I should have at least tried to take it. Time to dig deep. JFDI! Turned the last but one corner and the finish chute was in sight, thank god, picked up the pace. I now sounded like a tractor, but what the hell. Crossed the line in a time of 2:35:40.
An awesome run of 46:21. Only a minute slower than my standalone 10K PB. I really can't fault that. But I paid for it, I could hardly stand at the end, luckily mum and dad were nearby and I got some water from then rather than join the queue for a small cup. But F me my legs were hurting.
Still, an excellent race. Nearly 5 minutes better than my best case scenario before they extended the bike course.
Organiser: Galeforce Events
Course details: Instructions
Distance: Swim 1500m (OW- River) Bike 41.5km, Run 10K (Pavement)
Marshalling: Excellent, Guys to pull you out the river, marshals at every turn, police at major junctions to stop traffic
Facilities: Portaloos, Free parking 5 min walk from transition, Numbered Racking, Chip Timed, Large burger van, 2 water stations on each of 3 laps, Tri store
Technical: Swim upstream and back downstream in river, bike out into local countryside on 1 lap course with roads of good quality, 3 lap run around the river. Race was a qualifying event for ETU 2011 OD Championships
Freebies: Swim hat. T-shirt. Chocolate bar/crisps/seed & fruit mix, Juice box. Water.
So the day started early with a 5am alarm call, seemed far too early to be honest but that's life. Luckily having registered yesterday there was no need to arrive there that early, especially with numbered racking. So arrived about 6:30, got racked and laid all the gear out before eyeing up the river again to see where the buoys were. My dad was off in the second wave, after the paratriathlete, and I was off in the 10th and last wave. At this point pre-race AD started to happen, luckily mum was on hand with some Imodium, couple of tabs then off to the portaloos to empty the system. Luckily I managed to get finished just before the race brief and headed back into transition and spotted Dad struggling into his wetsuit, sorted him out then listened to the brief. Spotted CCS and said high after the brief then went to be the good son and cheer dad on. After he left on the bike (he was doing the mini) I got suited up and joined the queue for the aquaruck.
At the 5 min warning we were allowed into the water, I got in and promptly found out they might have spent a week clearing weed out, but hadn't got this far. It was horrible. Bit of doggy paddle got me to the line after acclimatising and then it was time for the countdown. Given the number of people wearing GBR trisuits there was no way I was going to start at the front, so I started at the back On the outside of the pack but mid-river. I think this was one of the best decisions I made. I managed to get 'clear' water as I skirted the guys in front, but wasn't going anywhere fast as the weed was so thick. Soon the water cleared at bit and I went from feet to feet until I was leading a chase pack. About 150m from the turn buoy I saw the lead pack on their way back, not bad going. Then I started to catch some tail enders from the previous pack. 180 turn at the buoy and back down river. With about 500m to go the weed made a re-emergence. This time it was horrible, I almost beached a one point. Then perhaps one of my worst swim experiences ever. I managed to swim into a patch of loose weed that covered my face just as I turned to breathe. I now have a good idea what waterboarding feels like, I just couldn't get any air in through it, I'd spill all my secrets after a few rounds of that! Weed off, air in, focus, there is the bridge, not far to go. Some guy started hitting my feet. $%^&. Few hard kicks soon sorted him out. By this point i'd caught more tail enders from different waves and was feeling good. Got pulled onto the platform then out the water by the marshals. Wetsuit off shoulders and into transition.
Swim 26:00, given the weed which must be worth 2+ minutes I'm very happy with that.
T1 was OK, apart from my right calf cramping, then at bike mount my left calf cramped.
Off on the bike and within the first km I'd seen a guy come off his bike pretty badly, just did the u-turn on a roundabout then heard grating carbon, looked right and saw a guy wheels against the curb, his bike started going over and he was hurtling towards a lamppost. There was nothing I could have done so shouted to the marshals 150m down the road as I past. Apparently he was spotted heading back to transition looking rather dejected 10 minutes later. The bike was pretty uneventful really. Had periods of great speed, others I was the wrong side of my desired average. I thought it was really well marshalled with police at every right turn stopping traffic, and one in a busy roundabout to do the same on the way back, closed roads aren't really needed with a service like that. I thought I was burning through my fluids at bit quickly in the first half, but that was probably to help digest the 10 portions of veg I'd gotten in the swim. I went through the 40km mark in 1:15, if they hadn't need to lengthen the course then it would have been and awesome race. About a km out from transition I caught sight of the paratriathlete on his handbike. A sight that was actually quite inspirational, and I got to the dismount line at the same time as him.
Bike 41.8 km in 1:19:54, averaging 31.4 km/h with a good cadence. Really happy with that.
T2 was pretty damn good, managed just over a minute to rack bike, take shoes/helmet off, socks on shoes on and run 100m.
The run was, well, hard. After and hour and 45 minutes of swimming and cycling at the rate I was going it was going to hurt. No jelly legs thankfully, but almost instantly I couldn't breathe out properly. I must have sounded terrible, everyone was cheering me on though. They could obviously see the pain in my face. A glance at the Garmin and I could see I was going strong though, bashing out 4:50 km's pretty consistently, my heart rate was just bordering on my predicted lactate threshold for the whole of the run, which goes some way to explaining it. The 3 lap run was a killer though. I was only buoyed up by the fact that I was overtaking as many people as were overtaking me. With about a km to go I hit a brick wall. My heart rate went through the roof and my speed fell away. Damn. I new the gel would have only repeated, but maybe I should have at least tried to take it. Time to dig deep. JFDI! Turned the last but one corner and the finish chute was in sight, thank god, picked up the pace. I now sounded like a tractor, but what the hell. Crossed the line in a time of 2:35:40.
An awesome run of 46:21. Only a minute slower than my standalone 10K PB. I really can't fault that. But I paid for it, I could hardly stand at the end, luckily mum and dad were nearby and I got some water from then rather than join the queue for a small cup. But F me my legs were hurting.
Still, an excellent race. Nearly 5 minutes better than my best case scenario before they extended the bike course.
Sunday, 8 August 2010
Aquasphere 3.8km Swim Bournemouth
Where: Southbourne Beach, Dorset Map
Organiser: VOtwo
Course details: Instructions
Distance: Swim 3800m (OW- Sea)
Marshalling: NA
Facilities: Showers on beach, Café on beach, Public toilets.
Technical: Run into sea, 3 clockwise laps of a rectangular then out and finish on land through gantry.
Freebies: Swim hat. Water. Various cakes, cereal bars.
So this was to be my second long swim series race of the year, returning to the venue when I first had a go at them last year. Last year it was tough, a character building swim in a poorly fitting wetsuit that was fighting me with every stroke and a brutal current. Time 1:41:19. Roll on this year and my time at box end was a much more acceptable 1:04:58. Determined to be prepared I have been watching the weather and the tides. Wind was set to be a light/non existent offshore breeze and there was a double high water tide with a stand during the swim, or so I thought. Having swum a 65 minute one earlier this year I had high hopes of going sub 70 given the sea and my almost lack of swim training recently.
So up at 0545 to have breakfast before leaving at 0700, things were going well light traffic wasn't a problem and got there a bit earlier than planned. Registered, got my hat then headed off to off load my morning cup of tea. Walked back up to the car and got my stuff together and prepare (mentally). All was going well till the dreaded pre-race AD moment came. Right get a parking ticket and head back down to the facilities. Upon taking the change out of my pocket I discovered an Imodium instant, obviously from my last race. The triathlon gods were looking out for me. Having reduced my racing weight I headed off to suit up and warm up. Getting in the water it felt bloody cold, still got myself acclimatised, checked goggles weren't going to leak, a few lengths then out to the race start. The number of people opting to go sans wetsuit was surprising, didn't they realize it was cold? No surprises at the race briefing, lets get ready to rock.
Stood on the start line, on the left 1 row back, 5-4-3-2-1-Go! Sprint down the beach, over the gravel, high knees and off through the washing machine. Whilst the adrenaline of the moment meant I didn't feel the stones, the cold water made it feel like someone had hammered nails into my feet once I started swimming. Coming up to the first turn buoy and I had somehow managed to get in the middle of a pack. Crap. Round the buoy, yep there is a pair of feet, dodge left, dodge right, clear water without getting kicked, phew. About halfway along the top of the course I saw a submerged yellow buoy, odd, bit hazardous. Still get on with swimming, next urn buoy check of the watch, 12mins, hmm might have overcooked this a bit, this should be into the current and hard. Oh well. The rest of the lap was pretty uneventful, completing it in 23 minutes and change.
Onto the second lap, round the buoy and onto the top of the course. Next thing I know I am confronted by the biggest jellyfish I have ever seen. It wasn't a submerged buoy, it was a jelly fish, about 2ft in diameter! Shit, has it got huge stingers out the back. Nope, major relief at that point. Seems somebody is looking out for me. Round to the halfway turn buoy, 11 minutes for that half lap. OK so I'm swimming well on this part of the course, round the buoy and back inshore, round again to follow the shore, about halfway along my hat decides to pop off. I'm not going to lose another one, so I grab it and try to stuff it down the front of my suit while swimming, nope bad idea as it starts to let water in. Ummm. Up my sleeve! Roll onto back, up the sleeve, onto front and off. Yep that works. Finish the second lap, 25 minutes. Huh? it was shorter, my first split was faster, whats happening? The current, shit, its going west, the tide must be ebbing.
The offshore leg confirmed it as I was getting pushed down onto the buoy, adjust direction to ferryglide, round the buoy and down to wards Boscombe, annoyed at my target slipping away I start to crank up the power. All seems to be going well till I realise I'm getting sucked out to sea and end up swimming much further. Damn, 13 minute split. Back inshore to the next turn, Whoa! another huge jellyfish. Reach the buoy, there is a serious angle on the warp, yep the current is running the opposite way, long slog home then. And that it proved to be, reached the final turn and headed inshore. The tide had gone out far enough that there were no some bigger breakers on the shore, swim in as far as possible, up, out and sprint for the line. It's over.
Lost my actual splits taking my wetsuit of, but looking at the sheet I managed 79th out of the water in 1:20:16. Not exactly impressive. Not sure whether to be pleased at finishing, and except the current pushing me back as the cause. Or whether it is my fault for letting fitness slip too far. I felt I swam consistently. Well who cares for the next hour. My roast beef is ready!
Organiser: VOtwo
Course details: Instructions
Distance: Swim 3800m (OW- Sea)
Marshalling: NA
Facilities: Showers on beach, Café on beach, Public toilets.
Technical: Run into sea, 3 clockwise laps of a rectangular then out and finish on land through gantry.
Freebies: Swim hat. Water. Various cakes, cereal bars.
So this was to be my second long swim series race of the year, returning to the venue when I first had a go at them last year. Last year it was tough, a character building swim in a poorly fitting wetsuit that was fighting me with every stroke and a brutal current. Time 1:41:19. Roll on this year and my time at box end was a much more acceptable 1:04:58. Determined to be prepared I have been watching the weather and the tides. Wind was set to be a light/non existent offshore breeze and there was a double high water tide with a stand during the swim, or so I thought. Having swum a 65 minute one earlier this year I had high hopes of going sub 70 given the sea and my almost lack of swim training recently.
So up at 0545 to have breakfast before leaving at 0700, things were going well light traffic wasn't a problem and got there a bit earlier than planned. Registered, got my hat then headed off to off load my morning cup of tea. Walked back up to the car and got my stuff together and prepare (mentally). All was going well till the dreaded pre-race AD moment came. Right get a parking ticket and head back down to the facilities. Upon taking the change out of my pocket I discovered an Imodium instant, obviously from my last race. The triathlon gods were looking out for me. Having reduced my racing weight I headed off to suit up and warm up. Getting in the water it felt bloody cold, still got myself acclimatised, checked goggles weren't going to leak, a few lengths then out to the race start. The number of people opting to go sans wetsuit was surprising, didn't they realize it was cold? No surprises at the race briefing, lets get ready to rock.
Stood on the start line, on the left 1 row back, 5-4-3-2-1-Go! Sprint down the beach, over the gravel, high knees and off through the washing machine. Whilst the adrenaline of the moment meant I didn't feel the stones, the cold water made it feel like someone had hammered nails into my feet once I started swimming. Coming up to the first turn buoy and I had somehow managed to get in the middle of a pack. Crap. Round the buoy, yep there is a pair of feet, dodge left, dodge right, clear water without getting kicked, phew. About halfway along the top of the course I saw a submerged yellow buoy, odd, bit hazardous. Still get on with swimming, next urn buoy check of the watch, 12mins, hmm might have overcooked this a bit, this should be into the current and hard. Oh well. The rest of the lap was pretty uneventful, completing it in 23 minutes and change.
Onto the second lap, round the buoy and onto the top of the course. Next thing I know I am confronted by the biggest jellyfish I have ever seen. It wasn't a submerged buoy, it was a jelly fish, about 2ft in diameter! Shit, has it got huge stingers out the back. Nope, major relief at that point. Seems somebody is looking out for me. Round to the halfway turn buoy, 11 minutes for that half lap. OK so I'm swimming well on this part of the course, round the buoy and back inshore, round again to follow the shore, about halfway along my hat decides to pop off. I'm not going to lose another one, so I grab it and try to stuff it down the front of my suit while swimming, nope bad idea as it starts to let water in. Ummm. Up my sleeve! Roll onto back, up the sleeve, onto front and off. Yep that works. Finish the second lap, 25 minutes. Huh? it was shorter, my first split was faster, whats happening? The current, shit, its going west, the tide must be ebbing.
The offshore leg confirmed it as I was getting pushed down onto the buoy, adjust direction to ferryglide, round the buoy and down to wards Boscombe, annoyed at my target slipping away I start to crank up the power. All seems to be going well till I realise I'm getting sucked out to sea and end up swimming much further. Damn, 13 minute split. Back inshore to the next turn, Whoa! another huge jellyfish. Reach the buoy, there is a serious angle on the warp, yep the current is running the opposite way, long slog home then. And that it proved to be, reached the final turn and headed inshore. The tide had gone out far enough that there were no some bigger breakers on the shore, swim in as far as possible, up, out and sprint for the line. It's over.
Lost my actual splits taking my wetsuit of, but looking at the sheet I managed 79th out of the water in 1:20:16. Not exactly impressive. Not sure whether to be pleased at finishing, and except the current pushing me back as the cause. Or whether it is my fault for letting fitness slip too far. I felt I swam consistently. Well who cares for the next hour. My roast beef is ready!
Sunday, 13 June 2010
Third race of the year
What: Bedford Traktors Tri
Where: Bedford, Bedfordshire, UK
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: T-Shirt (pretty reasonable), 2 chocolate bars, juice box, bananas and water at finish
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: T-Shirt (pretty reasonable), 2 chocolate bars, juice box, bananas and water at finish
This would be the third time I was going to tackle this course, one which I actually quite like. I was doing it to support my Dad, it was his first triathlon last year and he had a score to settle after pulling out in the autumn version of this race. I just wanted to get around in a time that didn’t put me to shame. I’ve been a bit lazy since I got back from Barcelona. I’ve only averaged 4 hours of training a week if you include my commute to work. Cue some frantic swim sessions during the week to check I could still swim short distances quickly, bizarrely all the LSD swimming has improved my short swims too. Nice healthy dinner of fish and chips (oven cooked at home) earlish night and up at 5am. Packed the bikes into the car and off to registration at 6:15. Registered, got marked up, got a free t-shirt (possibly even wearable in public) and back to the car to get the kit ready. Racked my bike then started to have a panic over which glasses to wear. It was cloudy and spitting with rain. Sunglasses? Or high contrast glasses? Cloud not so thick so thought I’d go with the sunglasses. Met a few people in transition and had a chat, finding out that there were road works on a blind corner on part of the bike route. With traffic lights. That wasn’t to be a problem though as they explained in the race brief they had put a marshal there to take numbers and stopped time. Cue more rain and a swift decision to change glasses before transition closed. The end of the race brief signalled time to head into the pool and to the hidden toilets to tend to the pre-race AD before there was much of a que. After a couple of trips and an Imodium I was confident I had done a better job than BP and there would be no environmental disaster. Headed outside to turn my Garmin on and then poolside to collect my chip and warm up.
The format for the swim is number order start about every 15s so had a chance to talk to the lady in front of me, who I assured that I wasn’t swimming that well so would be unlikely to catch her up. Then my turn came to swim. The swim was pretty uneventful really I kept my distance from the person in front, but made over 66m on the person behind. I hit the halfway point on 3min 11s and finished pretty much bang on my estimate of 6m 40s. One of the nice things about this tri is that they left you use the steps to climb out the pool. Out the door and into transition. Glasses on, number on, hat on, umm, shoes! Shoes on, bike, and off to the mount line. Hopped on the bike passed a couple of people in the car park then out onto the road.
Having told the nice lady in front of me that the swim is my strongest discipline and she would no doubt take chunks out of me on the bike and run (she looked pretty fit) I passed her within the first 200m and never saw her till after I had finished. I soon found that I’d done the straps on my shoes up wrong and the right one was catching on the teeth of the chainring, so had to slow down, undo the strap a bit and put the end on the Velcro. Was still flying along though and got lucky at the first set of traffic lights. Thought I was going to get stopped as there was a car waiting on the other part of the junction, but they stayed green for me. I nailed it through the next village and up the hill. Short break on the flat than powered on again down onto the end of the bypass and into the next village. Check of the watch and a little maths suggested I was averaging over 30 km/h. Sweet. Along the rolling country lanes and got overtaken for the first time, I had been three up at that point. But my carbon-trick-bike-and-pointy-hat guy was always going to be faster than me so now shame there. Then to the traffic lights, I could see they were red coming up to first corner, but then saw a fluorescent vest bobbing up and down in front of them. It was the marshall doing star jumps to get them to change, which they did. Thanks given to the obviously dedicated marshals as I passed. Round the corner, slow, left handed, accelerate, slow, left hander. Quick drink before tackling the hill. Two more carbon trick bikes passed me on the way up then settle in for the short, sharp, seat of the pants descent into an almost blind T junction. Nice flat ride on the tri bars before the last major hill. One more fast guy passed me before the descent, where I overtook him and another slow rider, settle down on the tri bars again and the last 5K back to transition. Little bit of cat and mouse with the fast guy on the way back before the dismount line, where he decided to stop before the line and get off. Having taken his feet out of his shoes. What was the point. Quick trip through transition and onto the run course.
As I exit transition there is my dad doing his third lap, give some encouragement and power off. Next up was one of my Dad’s friends, ask him how many laps he’s done (he beat me in the Autumn one, so I had a score to settle there) and get “one” as the reply, hmm, could be close. Then an uneventful run. I have to say I felt pretty strong on it though, although the kids doing the aquathon took some of humility. Didn’t get chicked by a little girl though, so can retain some male pride. Final lap and put everything I had into the last 500m, quick glance at the watch and I was flying. Up the finish chute and get a mention over the PA “James from Bridgtown” over the line and remember to stop my watch.
Look at the history and see 1:17:30, less 5 seconds for the early start, 1:17:25 unofficial. 3 minutes 39 seconds faster than last year, and a 21 minute 5K. Awesome. Great event, great organiser (I do like their events, done 4 tri’s with them and all have been great) and well marshalled.
Sunday, 6 June 2010
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.
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.
Tuesday, 18 May 2010
Sunday, 16 May 2010
I finished it!
Swim start
After the pro women went off I got in the water to warm up. Acclimatised to the water as per rookie day then got 200m or so of swimming out and in to warm up.
15 minutes before the start was called into the pre start box with all the other pink swim capped, neoprene clad madmen. I can feel my heart beating now, faster than normal rest rate. At this point I realise I put my and goggles on but forgot to put my Garmin on. Muppet. Run out of pre start to find my Mum who had the bag with it in, slap it on wrist and regain composure. Course was an L shape; out 200m from the beach, right turn, along 600m, left turn, out 100m, left turn, along 800m, left turn, 300m into shore. The buoys were nice big 4ft inflatables with 12x4ft sausages tied to them. They looked huge from the shore, but once in the water that was to change. The slight swell made the last one was near invisible, especially with the first turn buoy close by to confuse you. The yellow caps went off and we had 10 minutes and into the start box. I tried to positioned myself on the left hand (outside) side of the start as the first turn was a right hander. This was to prove one of my best decisions of the day. A few people felt they had more of a God-given right to be at the front than me so I started 3 back. 1 minute to go and everybody is encouraged to clap. Then the airhorn sounds and we’re off.
The oh so keen starters were not in fact top swimmers and I was soon swimming straight over the top of people. I was surprised at how smooth neoprene sliding over neoprene is. I managed to stay on the outside of the pack into the buoy and put in a wide turn. I had made the perfect start decision, there must have been 15-20 people treading water at the buoy as the sausage had blocked there turn as the mid and left sides had pushed them back. I was however set up for an inside line at the next buoy. This leg was uneventful, but seemed to last forever, I was worried that my swim was going to be appaling. As I approached the buoy I had a look and it was only 13 minutes in, 800m in 13 minutes, not bad all things considered. I had the inside line at the buoy and executed a flawless 90 degree rollover turn and on to the next one 100m away, another perfect turn and on to the long homeward stretch. Sighting was a bit useless here, the buoy was so far off that it was hard to tell which was which, so I just sighted on the mass of heads and frothing water till I got near the bouy. A few near misses with feet on the leg, but still hadn’t been kicked. My goggles had a bit of water in them though I thought I only had 500m to go so left it, turns out I was looking at the wrong buoy and actually had 700m to go, but by the time I realised I had decided to just soldier on. Another perfect turn and into the beach, this was a bit more of a melee as people tried to position themselves. I came in great till I could touch the bottom, hit button on Garmin, fill suit with water and stand up. Out onto the carpet and I’m already getting the suit off, 20m from the water and I have the top half off, running well. I may have overkicked in the swim or the compression thingies in the new Helix may do exactly what they are designed to.
34 minutes 22 seconds
T1
Into the tent, find my bags, rest of the wetsuit off. It knocks the timing chip off with it so repkace that. Get red bag, glasses on, helmet on, number of, sit down, socks on, shoes on, wetsuit goggles & hat in bag, rehang bag, out to bike. Get to bike and push out to mount line, on bike and I’m off. Push button on Garmin and I’m flying, lots of people out cheering.
4 minutes 7 seconds
Cycle
Look down at the garmin after 500m and see all it is saying is “recovery heart rate”. F***. I think it is doing its best impression of crashing again. Stop and start it, nothing, hmmm. Will deal with it when I get out of town. Negotiate the narrow streets and a nasty speed bump and before I know it I’m at the first aid station (3km), decide I don’t need anything anyway and push on. Realise what I had done with the Garmin is push the stop button not the lap button and everything is fine again, but missing the first 3km (which I semi sulked about the rest of the bike and run legs) 5km in and I’m starting to overtake the carbon + deep rim trick bikes. What am I doing wrong? Am I going to blow up? Then I see two police motorcyclists with blues flashing, they were leading the elite men around, 5 minutes later they had rounded the turn mark and were passing me on their second lap. Overtaking more and more blinged up road and TT bikes now, on my entry level alloy+Tiagra bike. What if I had a pimped out bike? Avergaing 38 km/h on the flat but the headwind was bugging me now. So were the 2 guys that I was playing leap frog with. Approaching the turn mark at the far end of the course in Matro at this point, get bottle from frame and refill aerobottle, then whilst trying to put it bake in the cage drop it, in the middle of the course, oh well. Turn and into the aid station. This is where I should have learnt some Spanish, at least the Spanish for “isotonic” and “energy” . That way I wouldn’t have taken the bottle from the guy shouting aqua blah blah blah thinking he meant water with energy stuff. I didn’t learn this till after the next aid station, as the 1.5l I took with me lasted till just after the third aid station pass. Still screaming along I decide to take some solid food (energy bar) onboard as about an hour had passed. Mistake number one was not opening the packets pre race. Number two was not wetting mouth before taking a large bite. Number three was drinking energy drink to try and wash it down. Needless to say I didn’t finish the bar. Before I knew it I was at the halfway point, 1 hour 14 minutes after I had got the Garmin working properly. WTF! That was a pretty dammed fast 45K. After taking another bottle from the first guy at the aid station I set off up the ‘slope’ out of it, noticing that KM marker 666 lies at the peak of the ascent/apex of bend. Now I start overtaking female races who must have started 20/25 minutes before me. Slightly lower speeds now, only making 36km/h on the flat and still wondering if I had overcooked it. Empty my aerobottle and refill from the first bottle I took from the aid station. Take a sip and realise it is plain aqua, not aqua with anything, plain old aqua. Balls. Then as I rethink my nutrition strategy my stomach decides I doesn’t want to hold onto it’s contents and I just stop short of projectile vomiting whilst doing 40 km/h ‘downhill’ on the aerobars. Hmm, I slowly finish the water off over the next 15km and take a bottle from the middle guy at the final aid station, refill aerobottle and it’s isotonic, phew. I was still catching quite a few people, they obviously went off much harder than me and it had caught up with them. I got ‘chicked’ at this point. The only time on the bike leg in fact. There were now a fair number of Spaniards lining the streets cheering everybody on, which was very nice as I needed all the encouragement I could get on the few short ascents there were. I used the little ring more on this lap. As I passed KM marker 650 my saddle and my perineum decided that they were going to become mortal enemies over the final 18, letting me know of every dispute they had. But still I soldiered on.. At this point the phantom disc rider kept appearing behind me, every now and then I could have sworn I heard someone dropping don a gear and the sound of carbon rims on tarmac but everytime I looked back there was clear road for 200m. Coming to the end of the lap and it was up the hill to KM marker 666. The grim reaper decided he wanted my quads as I passed it, ouch they burned. Just the final stretch through the town now and back into T2.
2 hours 35 minutes 54 seconds
T2
I don’t really remember T2, my bike was in it’s rack and I finished in running kit so I must have passed through it, but I just can’t remember it.
58 seconds
Run
If there is one word to describe the run it is ouch. I started off quite strong, running at 12km/h so I eased off to 11.3 km/h to avoid blowing up. There was an aid station at the start, but the next one couldn’t come soon enough as I pounded the tarmac in the midday sun. Water and isotonic here, most of the water went over me, but some was swallowed. It came in little bottle which was nice though, no stupid cups. About 4km in and I had my next reflux moment. I couldn’t stomach High5 energy gels last time I used them on a ½ marathon, so decided to avoid them like the plague at aid stations to try and stave off the stomach problems. Next thing I now there is a little boy on a bike appearing in front of me. The course was well marshalled by the local police at virtually every pedestrian crossing, but this one had slipped the net and I missed kicking the wheel of his bike (and probably face planting) by less than an inch. By km 5 my bladder was bothering so I stopped by a mound of earth and had a pee, turns out it was outside a sewage works, a little thing that amused me for a while. At the turn point ¼ way into the course and the next aid station. I took on Gatorade, a handful of orange quarters and a bottle of water. The oranges were wonderful and were to become my fuel at the aid stations. Back pounding the pavement and I had obviously picked some sand or something up in T1 as the ball of my left foot was raw, every footstep hurt. My quads were starting to tighten and I was sinking into the ironman shuffle. I think I managed to run tall for the rest of the race with Conehead’s words ringing in my ears, but my quads were having none of the high knees so I was still shuffling. Plodded on for the next 5km and back into the race area and the next aid station (which you go through twice in 500m) more sweet, oranges and a ramp up into the bike park, around the edge of that, and then a taunting run past the finish chute before doing the whole thing again. Still a 58 min first 10.55km. All I remember about the second lap is that 2.5km is too far between aid stations, my feet hurt like hell and my quads and I were not on speaking terms anymore. I think I got ‘chicked’ a lot as well. A walk-run strategy was employed till the last 2K when something inside of me fired up and I pushed on at 12km/h to the finish. Finishing nice and strong, up over the line, before two nice girls walked me to the recovery area past someone who handed me a medal and shook my hand and lots more people that wanted to shake my hand
2 hours 03 minutes 30 seconds
I passed the line on 5hr 53 minutes and 51 seconds, having started 35 minutes after the first wave. I am now a middle distance triathlete (not Ironman branded, so not a half ironman) with a fairly respectable 5hr18min51s finish having run a 2hr03min half marathon finish.
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