So, what comes next?!

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It has been a long time since I wrote that last post.

I was not sure whether to actually put the following onto this blog. I’ve only told a handful of people about it and even that was terrifying. However, re-reading my post following the Triathlon back in September the decision was not a difficult one. The unwavering support I got from every single person who read the blog and the unreal feedback I got too (a lot of people appear to like my ‘chatting shite’ style of writing) was enough to spur me to write again?

So, just what is next then? In short, utter ridiculousness. In long, carry on reading and you shall see.

After the Triathlon, my training didn’t carry on as  it had prior to that weekend. Rest week led to rest weeks, which led to Christmas and New Years, which lead to my 30th birthday which led to eating and drinking all the goodies in New York at the end of January. I had trained sporadically during that time but never got into a routine. Which isn’t too bad, but I had signed up to do Reading Half Marathon on the 19th March. Oooops.

Once back from New York in early February, the running started in earnest. Man alive had those few months taken their toll. First 5km out after coming back was tough. It was a slow slog where I got terrible back ache, which I completely blame on belly having got me (youtube if you’ve no idea) and was putting strain on my lower back.

Carried on with running 2 or 3 times a week and then it came to a week before the race. Did 18km at just a bit slower than I’d need to hit my target time. It felt really great and the pace was not a problem. God bless muscle memory, as otherwise the 5 weeks wouldn’t have been enough to get into a place where I felt comfortable.

Race day arrived. Paul and I said that we would run the entire thing together as our pace was pretty much identical in training and be good to have the company. Where I was meant to be running in the 1:45-1:55 contingent, Paul hadn’t put down a target time so was placed in the 2:10-2:20 group and wasn’t allowed to start up with me. I didn’t want to run this without him, so I went back to his group and we started at the back.

IMG-20170319-WA0000Due to this though, the first half was spent overtaking via weaving in and out of competitors or going long ways around turns. over the first half of the race our pace was much higher than I had planned for to the extent that we did the first half about 3 minutes quicker than I’d planned for. Even after slowing the pace a bit and taking on a gel, I felt the legs starting to get heavy and with 3km to go, I hit the wall and hit it hard. I checked my split times after the race and was averaging just under 5min/km pace. Those final 3 were, 5:19, 5:35 and 5:59. I entered Madejski Stadium and the atmosphere was incredible (which it was every single part of the route I must say). Despite being close to being sick and wanting to pass out I managed to do a sprint finish. Then I collapsed into a heap by the barrier. Paul helped me back up and the finishers bag with mars bar etc in helped bring me back to a less than zombie state.

Strava said I hit my target time of 1:45 but official chip time was 1:46. I am really proud of it and I know if I fuel better and can pace a bit better from the start, a bunch of time can be taken off. I will be back next year.

Now I have told that tale, I will go ahead and reveal the future target. It is…………..going to take 3+ years to get there by my reckoning, but I am now aiming to qualify to become a GBR Age group athlete in Duathlon.

Mad, yes. Tough, hell yes. Achievable, we’ll find out.

You might be wondering at this point why Duathlon and not Triathlon, given this is a blog that focussed on the later. Well, the answer is simple, I am still utterly terrified of deep water.

Following the Reading Half, my training was still geared toward the Triathlons, getting some more strength work into my training as knew my endurance was at a pretty decent level. In mid-April I then went out to do my first open water swim of the season and despite the water only being 10 degrees, I started off feeling strong in the water. This was to be short lived, with me having a full on panic attack about 120m from the shore. Not going to go into more details but it has knocked me for 6. The decision to move away from Triathlon was tough, really tough. Despite never really enjoying swimming and always having to force myself into the pool, I felt really defeated initially. Being the stubborn sod I am, I didn’t want it to not end on my terms.

Then I read the blog post from last year (oooooh, foreshadowing earlier in this post) and realised I had not been defeated. I managed to do things last year I would never have imagined I could. I challenged myself and I came out victorious on the other side. Nothing can ever take that away from me and I will never not be proud of what I achieved. Would I have liked to have gone up the distances and eventually done a full iron distance race? Absolutely. But things change and so I can’t dwell on it. I have set myself a challenge which is totally different from what I have done before. It is not half as terrifying but the work and commitment needed far surpass that of last year. Plus I partook in a Super Sprint Duathlon at Dorney that I’d planned to get some race speed and sharpness and I absolutely loved it, finishing 4th in my race. It was what led me to my decision and immediately felt less burdened somehow.

Where do you guys, those reading this, figure? Quite simple, please just keep those kind words flowing. I read it all and every comment means a great deal.
If you know people who would like to help me on this journey, through advice, expertise, coaching etc.  Any and everything will be massively appreciated (I’m sure my Nike deal will happen any day now).

I shall leave it there for now, thank you all for reading this.

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The day is done but the journey continues

img-20160925-wa0002The 25th September 2016 will stay with me until my memories as a whole begin to leave me. I’m not sure I’ve ever had such a big build up to an event. There have been huge events, but they often come to pass much quicker, so less time to dwell on what will be.

It’s fair to say that (spoiler alert) as I crossed the line, the sense of pride hit me hard. Was very strange. I was so proud of what I’d done but I think I was disappointed that the fanfare in my head was all there was. It left me a bit flat but not. Maybe I’m just an odd chap. It doesn’t take away the overall feeling of the day and by extension, this whole year.

Moving on from my being a tad dramatic and let’s start a few days before the race, with an email from VoTwo (the organisers) bringing a bit of a crap surprise. It stated that due to Dorney lake containing high levels of Blue-green algae the swim would have to be moved to Bray. No bad thing I thought as it’s where I’ve been practicing, but continued to read and it put me in a bad mood.

The event would go as such:

1 – Head to registration and transition as per normal.

2 – From there, cycle 2.5km to the top of the lake and park up your bike. Take your wetsuit etc with you.

3 – Walk the 1.5km to Bray Lake and when you reach there, get suited and swim straight away.

4 – Upon finishing the swim the time stops. Walk back the 1.5km to your bike.

5 – Cycle back to transition, get ready and continue the race from there. T1 would not be timed.

When I had finished this I started looking towards doing a different tri the following weekend. For all the build up over the course of those 9 months I would not be getting the full triathlon experience. I had a sprint distance lined up for the following weekend, but thankfully, the day prior to the race, another mail came through stating it was now well below safe levels and plan A was back on.

It was at this point I could not wait to get started.

The morning of the race and I was pretty relaxed, so got my stuff ready in plenty of time (although I forgot my race belt) and headed over to Dorney 2 hours before our wave was due to go.

Just after registering, I saw a friend from school who it turned out was doing the same race as Paul and I, which just helped to make the whole thing that bit better.

With the bike racked and everything in place, it was time to get the wetsuit on and head to the start to receive our race briefing. I’ll be completely honest, I have no real clue what the guy said in hindsight, which isn’t great, but I’m here to tell the tale, so I didn’t do anything too untoward. I’ll pay attention next time. Possibly.

After that it was into the water to get ready for the start. I stayed toward the back of the pack just so I wouldn’t be getting passed left and right at the start which I knew could cause me to panic a bit, so thought it best to avoid that. Then we were off.

I kept the pace very steady, probably erring on the side of sluggish but I wasn’t bothered by this. Had gone into the race with the plan of just being as relaxed on the swim as I could to get it done and then go hunting on the bike and run. I did find sighting in the early part quite difficult as Dorney lake has a lot of buoys due to the rowing lanes and with all the chop ahead of me. Fortunately on the first half of the swim I stayed relatively straight and took the turn at the buoy quite wide so as to avoid anyone swimming over me.

Despite the wind now being behind me a bit, I was starting to struggle and my rhythm fell away, which meant that I was not swimming quite as straight as I was in the first half. I kept going, just keeping my arms turning over (was half front crawl, half doggy paddle at this point) and I eventually found myself at the ramp.

I’ve read a lot about people feeling dizzy when getting out of the swim, but I’d kicked more in the last 50 metres to try and avoid this. It had worked quite well and wasn’t out of sorts at all, managing to jog over to my bike whilst getting the wetsuit undone and half down. I struggled a bit to get it totally off but this didn’t bother me. Got my helmet and my bike shoes on and trotted over to the mount line. I felt a bit off at this point and it took me what seemed like an age to get on the bike and clip in, but eventually I did. It was time to go hunting.20160829_1325501

I have to admit at this point that I feel a bit guilty not doing the tri on the trusty Dolan, but the new (well, 2nd hand from ebay), bargain of a race bike came into it’s own and I was flying in next to no time and feeling super comfortable.

The hunting down of people wasn’t quite as dramatic I had made out it would be prior. It turned out I wasn’t that far behind a lot of people after the swim and most people were just doing the tri as a challenge. I can appreciate that 100%, but I still bloody loved overtaking what must have been the better part of 25 people over the 10km course. The BMC was just immense and although only getting it a few weeks before the event, I was able to stay on the aero bars the whole time, minus the sharp turns.

Votwo Eton Dorney Tri – 25.9.16 – www.votwo.co.uk
Aero position could do with tweaking

Although there was a fair wind on the day, the training as well as the more aero bike really helped me to barely notice it and maintained a pace that, in hindsight, I could have upped a bit. It wasn’t too big a problem as I felt felt as though I didn’t want to get to the run and be totally blowing up. As with Ardingly though, I did start to feel cramp in my calves when I came to dismount.

I jumped off the bike on the mount line, but struggled to unclip from one of the pedals and almost stacked. Managed to avoid that and trotted over to my racking position. Racked the bike, whipped off the shoes and helmet, took on some liquid to try and help stave off the impending cramp in both legs. Then struggled to get one of my shoes on, so lost a couple of places. Finally managed to get sorted and set off on the run, both calves feeling terrible.

This really annoyed me because my running has been so good recently that I felt I could have smashed the run. I passed 3 people in the first 250 metres, but took until about 500 metres in for my legs to feel a bit better. I passed another 2 people before the turn and saw that the next person was a good 200+ metres ahead of me when I did the switch back.

Votwo Eton Dorney Tri – 25.9.16 – www.votwo.co.uk

I kept my pace fairly steady, thinking they were a bit too far in front for me to get, but things finally started clicking with just under 1km to go and I began reeling them in. I passed her (yes, this was mixed age and gender wave), but with about 100 metres to go, I heard people yelling at her to take the place back before the line and before I knew it, she was on my shoulder and running hard. Thankfully, with my legs having come back to me, I managed to put the hammer down and sprinted away from her. It killed me but was totally worth it. Looking at the results later, it turned out she had the fastest swim of the entire wave, so was certainly no slouch.

And so, the results, which you can see below. Finishing 15th out of 52 finishers was better than I ever thought was possible in the first race. Paul utterly smashed it, coming in 5th. So happy for him.

results

My swim bought me out in 46th of the 54 that completed the swim, which I was oddly proud of, I genuinely thought I would be dead last.

Even better though is having the 2nd fastest 10km bike split (although I really wanted to get into the 16 minute zone for the bike) and also the 4th quickest 2.5km run, hitting my target of sub 10 minutes and that is with bad legs. Needless to say, it’s obvious where I need to focus a lot of effort over the winter, especially given my sprint finish chum was done with her swim in less than half the time I was.

As mentioned right at the start, I am so proud of myself for this and I’ve definitely caught the bug to do more. So I shall be boring those around me with this for the foreseeable future.

What’s next? A solid winter of training. I’ve had a couple of easy weeks since the race and now looking to get back into the swing of things, focusing more on speed for each of the disciplines, which will likely mean getting back to Crossfit to get some more strength and conditioning work.

The plans for next season are to start with a sprint tri, get the half marathon done, do a couple of Time Trials and then hopefully finish the season doing a standard distance race. No definite races booked yet. Plus, already got a race planned for 2017 that is Half Iron distance in another country. Really excited about the prospect of that but a long way to go.

I shall keep the blog updated from time to time, but I have to say thank you all for reading this and for the support. All the comments have been great and the advice given, very much appreciated.

Will sign off, for now, with a picture of this guy, who does always push me to improve.img-20160928-wa0008

It’s getting close now

So, it is now a mere 6 weeks until the day this has all been building to, and I can’t believe how quickly it has come around. Seriously though, where the heck has this year disappeared to?
It has been a very long time since I last posted following the Ardingly Duathlon, due to the last couple of months being chaotic and all change as mentioned before.

For a few weeks, following the switch of job and the move back to Reading, the training was not going brilliantly. My swimming definitely suffered the most, but felt like I was just maintaining my fitness rather than improving upon it.

Over the past month though I’ve really felt the progress and even the swimming has come along nicely.

As it is very fresh in my mind, I’ll discuss the swimming first up. I’ve not been able to get into the pool as often as I did back when I was in Bristol due to how busy I am with work. I’ve gotten back into going at least a couple of times a week though and have finally had my first open water swims. The first of those was at the Triathlon Centre in Bristol, which is a man made lake that is as deep as a pool, so perfect place to start for me. I managed 600m in total but it did include a few stops as I was really fatiguing.

A week later and my first real test, a proper open water swim at Bray Lake near Windsor. No touching the bottom during the swim lay ahead of me, and knowing this terrified me. To the extent that I managed to swim only 200m but struggled through every single metre of it. I was panicked so much that my heart rate was just through the roof, even before I started to swim. I came away very disheartened and knowing the Tri was only 7 weeks away, was questioning the whole thing. I don’t like to shy away from a challenge, especially one I’ve been building up to for so long and have been vocal about on here and to everyone I know.

Fast forward another week and it was the day of me doing the London Rat Race. This is an obstacle course run, with a lot of items ending up with you in the water by the Excel. The first obstacle was a pretty high up water slide which had a kicker at the end, then about an 8foot drop into the water. As expected, I was a bit scared when sat up top ready to go but I didn’t hesitate and away I went. Fortunately, because of the mandatory buoyancy vests for each water obstacle, it meant I was only submerged for a second. Once I popped up and realised I had nothing to worry about, I relaxed and actually looked forward to the other ones that ended up in the drink. The final one that involved being in the water was a 20foot jump off a plank into the water below. Before the event, this was, again, terrifying but in the run toward it, I realised I was actually quite excited about it. I did the jump and at no moment did I panic. I loved the whole thing.

You’re probably thinking ‘that’s all well and good, but get to the point idiot’. Fine.

Paul and I went to Bray the day after Rat Race and the fear I had the week prior was all but gone. I had moments of slight panic when I breathed in some water, but each time was only for a second before I calmed myself down and tried to get back into my rhythm. I managed just over 400m in total over 2 stints, with no pauses. It could not have been a bigger contrast to 7 days prior. I genuinely enjoyed it.

I now know, I can do the Tri next month. It’s a great feeling. I just need to become even stronger, and hopefully faster on that swim leg.

Running and cycling are now progressing nicely. I’ve signed up to do Reading Half Marathon next year and last weekend I managed over that distance on a morning run from Sonning to Marlow. Which was a PB in terms of distance by around 10km. Gives me a fairly large amount of confidence. Just need to do more speed work so that 2.5km next month in the Tri will be a swift one.

Now to the cycling. Which, again, has come along quite a lot this year now I look back. The speed at which I think I can maintain without burning out has gone up quite a bit, as has my overall fitness. This is helped by the setup I now have on the trusty old Dolan, but also making sure I am on a bike in some form at least twice a week.

Really excited now for the final 6 weeks of prep and hope I can once again surprise myself on race day and look back on the 9 months prior with pride and look forward to taking on the next challenges.
 

What a lovely weekend…….and event.


Not a bad setting for a race eh? That is the grounds of Ardingly College (not Ardingley as I’ve annoyingly put in all my other posts). The run took place around here, including through the trees on the left and Pauls Sprint Tri started in the reservoir in the top right.
I digress. I’m sure you’re all waiting with baited breath as to how I got on and the answer is………really quite well, considering the content of my previous post. Taking all that into account and also getting about 1 hour of sleep the night before (avoid the Europa Hotel Gatwick if you want to actually sleep), I am really happy with how things went.

In the week leading up to the race, Paul and I watched a video of the 24km bike course waiting for us on Sunday morning. It looked tough and with a lot of hills, it could not have been further from my introduction to all this at Eton Dorney. Nerves set in a bit at this point. Just to top it all off, the weather looked as though it was going to be unsettled when checking 5 days before. Superb.

Morning of the race, dragged ourselves out of our beds at 4:45 to get the bikes loaded up and drive to the venue for Paul to register and get set up before his initial race briefing at 6am. Thankfully the day was sunny with just a bit of wind. With Pauls start being at 7:15 and mine not being until 9:45, it meant that I could watch all of his race. When I say all, the moments he passed me during each discipline or in transition that is. He crushed the race, took 2 minutes off his previous 750m swim PB, seemed to blitz the bike and then manage a 24 minute 5k on a course that was very tough. Spoke to Paul afterward and he gave me an idea of what to expect:
1 – First third of the bike is pretty much a constant climb
2 – The last 500m or so of the run lap (5k was two laps) is off road and all up hill.

I am not a fan of going up hills when running or cycling…….or at any time come to think of it.

Now, it was my turn and I was just looking forward to getting started  having been there for 4 hours already.
Ardingly1
With the first run I just took my time to get into my rhythm, starting at the back and just easing into it. I didn’t want to destroy my calf or get out of puff too early on following the recent illness. It worked well, I got into the middle of the group after the first lap and took another 2 people on the 2nd. Somehow I managed to get within 40 seconds of my 5k pb at 23:09. The final climb killed me, so my transition was exceedingly slow, over 2 minutes to allow me to get liquids on board etc.

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Apologies for chest rug. Photo by Ginger Images

Next came the ride and Paul did not lie, it was constant climbing with only 2 small downhill sections for the first 10k. It was tough going but kept the legs pumping away just to keep moving. There were some horrible climbs, a mixture of long slogs and short bursts, including 1 that was only about 8 metres long, but it was like hitting a wall. To the extent they warn you in the briefing to go to your lowest gear, and they were not lying.

The ride was hard graft and also a mental challenge as I was out on my own for pretty much all of it, just picking off a few stragglers from the Super Sprint Tri that went before us. Got the 24km done in 48:37, jumped off my bike and trotted into transition 2. Again, took my time as I felt my right leg cramp a bit on the ride, so was in no rush.
Set out on the second run and I felt slow but was just patient with it,

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Photo by Ginger Images

I knew after the first 400m my legs would come back to me and I could get into a rhythm. Was keeping a steady pace until that uphill section ,where I was going barely faster than walking pace, but with everyone else in front of me actually walking, I was determined to keep running, knowing that it was just the one lap and I’d be done soon.

Finished the second run in 12:48, which in hindsight I am quite chuffed with given how fatigued I was and how much that last section hurt.
It meant my total time overall was 1:29:43 which was just under the 1:30:00 target I set myself before even knowing how challenging the course was. So yeah, pretty pleased with it. The running has come along slightly since the first race but the bike, even with the climbs, felt a lot stronger despite it being over double the distance.

Going forward? I am in the midst of a week off from training to allow me to recover, pack up my flat and celebrate my dad’s 60th Birthday in Edinburgh. Then it will be back to training whilst trying to get up to speed in the new job.

All in all, exciting times lay ahead and I can’t wait to take on the new challenges.

As always, got to thank everyone for their support and, as always, especially Paul for signing up to do a race at the same event so I wasn’t there on my lonesome.

 

9 days until the next race

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With a mere 9 days before my next event, I thought it’d be a good time to give an update. It has been a crazy last month or so.

Training was going very well, feeling strong on the run and the cycling was getting better, maybe not at the rate I would like but these things happen. I was then hit by some nasty shin splints when out on a long run one Saturday in April. It meant no running for two weeks but still managed to keep up in the rest of my training, so my fitness didn’t drop too much.

Then, more obstacles, got hit by an illness that has just left my respiratory system in bits and is only now returning to a normal state.

Mix that in with a long stag do, a wedding and other various social callings and it has not been the most restrained last month or so. I’ve also been offered a job which will mean moving back to Reading from Bristol, which has caused a bit of stress too.

All in all, not the ideal build up to the next event, but I feel now that I am at a level that is beyond where I was on the last Duathlon. Which at this stage is about all I can hope for. I will still go out and try and absolutely hammer it as I’ve a long gap until the next scheduled race.

I have been getting out on my bike more consistently of late, getting in a long ride most weekends, even when being ill. The main picture is froBike picm near Wooten under Edge but reminded me more of Italy. Lovely place to ride, but the hills and headwind took some of the shine from it. Been playing around with the bike set-up recently also. As you can see in the pics, I put on some tri bars but have decided that just being on the drops is more comfortable and quick at the moment, so they’ll be off for Ardingley.

Away from the Duathlon side of things, swimming has been coming along quite nicely. I am still primarily swimming with the buoy, but getting in a few kick sets and some sprints without the buoy. I will be sorting a wetsuit in the coming month or two and the try my first open water swim. Very daunting as you can imagine but think I’ll surprise myself.

Anyway, I’ll keep brief ahead of the report to come next Sunday.

Oh, and if anyone knows of any running clubs in Reading or Chiswick area that do track sessions, please let me know. Want to find a replacement for B&W Athletics that I currently train with. Cheers

 

 

First Race is in the bag

votwo eton dorney duathlon & runs – 2.4.16 – www.votwo.co.uk

I can’t believe it was actually a month since my last post, feels like only a couple of weeks ago.

Anyway, moving along, the first race is over and was completed on the 2nd April. It was the perfect day for it, with the sun out but it being an early enough start that it was still cool enough temperatures to not cause any more suffering. There was a slight wind, but I’ll touch more on that shortly.

To summarise for those who don’t want to read the details, it was very positive and somewhat surprising too.

Before going into the event I thought a time of 45 minutes (including the transitions of course) would be an achievable target based on the pacing of my training runs and rides in the weeks prior. It would be a time I’d be happy with and would have certainly showed the progress I’ve felt recently.

My actual time was 41:50, which I am over the moon with. Especially taking into account the improvements I could make. I’ll go through the race as it happened.

Run 1

votwo eton dorney duathlon & runs – 2.4.16 – www.votwo.co.uk

Paul and I agreed that we would do the first run together and he would stick to the pace I set, before doing the bike and 2nd run at our own speed. In the weekend prior, Paul and I did our own roughly Sprint distance duathlon around the roads near our family home. On those we were running at just over 12 km/h (around 4:50 min/km) pace and averaging around 30 km/h (2:00min/km).

Taking that into account I thought running the first run at around 12.5 km/h would be a comfortable pace for me and would be on target for my 45 minute finish. We set off from the back of the group and got into a nice rhythm, quickly passing a lot of other competitors. Looked down at my GPS watch, we were running at around 14 km/h. It was a pleasant thing to see as I felt like the pace was perfect, not so hard that the rest of the race would suffer but hard enough that I didn’t feel like I wasn’t pushing. I finished the 2.5 km in 10:58, quickest I’ve run such a distance since I was about 15.

Took a quick drink in transition, got my helmet on and out I ran with my bike (kept trainers on for the 10k bike)

Bike

This is where Paul left me for dead, I couldn’t get my legs working well and to make it worse, there was a headwind at the start of the bike. Now, unlike my whippet built brother, I am not very aerodynamic, so this hurt me. I struggled to get 30 km/h, instead sitting around the 28 km/h zone, it was not pleasant, but knew at around 2.5 km, we’d double back and I could make up some time with the tail wind. I did, averaging between 33-35 km/h.

Then I started the 2nd lap, the wind had picked up and I really had to fight through it, kept an average just over the same area on the first lap, but people were easily going past. I didn’t panic and carried on round, again, the switch back increasing my average to about 33 km/h. The bike took me 18:21

Coming into T2 to get back out running, I jumped off the bike and my legs felt like they weren’t even mine, but I kept them moving. Racked the bike, took off my helmet, had a big gulp of water and set off on the run.

Run 2

Votwo Eton Dorney Duathlon & Runs – 2.4.16 – www.votwo.co.uk

Setting out on the run, the first 200m or so felt alien. I barely felt I was moving, but a quick look at the watch told me I was in the high 13 km/h range. Running toward the turn at 1.25 km was a slight headwind and I had to keep telling myself to keep moving, I was not going to have a walk at all. It’s only 2.5 km. When I was about 200m away from the turn, Paul and I crossed paths, he was on his way back up toward the finish. I made him aware of my current thoughts by shouting ‘I’m dying’. Dramatic yes, but I was working hard.

Took the turn and then there was no wind, felt like there was nothing at all, even struggling for air with how still it had become and I felt exceptionally hot too. My pace dropped to around 13 km/h dead. I kept moving and about 100m from the line I picked up the pace as best I could to around 14.5-15 km/h and crossed the lined. The 2nd run was done in 11:16.

It was great, my running far exceeded my expectations which is a massive positive given the injuries and niggles I’ve been having since the start of this journey. The bike leg was a surprise, thought I could have achieved more there. I beat my average pace I set out to do, but I know I can do better and will be working hard toward that.Splits

Who doesn’t love stats?!

Next up is to train hard toward the Sprint distance in Ardingley in 2 months time. I want to spend some time shifting some weight in the coming weeks before really taking my training up a notch to make sure I am ready to exceed my expectations once again.

Before signing off, I have to thank everybody who had been supporting me in this. Everyone has been so positive in their support, including my sarcastic friends (I know you mean well you sods). Special thanks goes to Kate, my family but most of all, to my brother Paul. Training with you and doing this race with you has pushed me on to get better.

So, it is with a big smile that I look toward the future. Cheers for Reading

Say it very quietly…….progress

Now, I hope this doesn’t result in a commentators curse type situation, but the past few weeks have been, overall, pretty positive.

The calf strain that has been dogging me since that first track session is still loitering and got very bad last week after going for an exceedingly slow run around Berlin. Since returning, I’ve been icing it most evenings and managed to do a very good track session on Monday. The calf ached afterward, but nothing like the previous week. After that I’ve taken the decision to not do any running on it for 2 weeks, just to give it some proper time to heal up. With the first Duathlon only 4 weeks away, I would rather get it sorted now than have it drag on much longer.

Hold on, how can the title say progress when the above is pretty negative? Well dearest readers, that was the bad news first. What follows is the other side of the coin.

First up is that swimming stuff that I am not so hot at. I had another lesson with Mark@Create on the 19th Feb which was focussing on me relaxing my stroke and getting breathing a bit better. As I suspected, Mark said I was kicking far too much which isn’t uncommon with more nervous swimmers and even more so those with strong legs. After doing a length I was just out of energy because of the work the legs were doing. We used a pull buoy a few times, just to take them out of the equation and although I kept rotating my body too much and flipping over, it did feel much better. The remainder of the lesson was then just trying to slow them down as well as relaxing my arms too. The difference was noticeable immediately. I was only getting 1 length still, but was not wiped out by the end of it. The breathing aspect, turns out turning to my right was not my preferred side as first time trying to breathe to the left it felt much more comfortable. All in all, pretty decent 60minutes. As always Mark, huge thanks.

Following that I didn’t really get much swimming in due to being away for work etc. This week I took the decision to change up the majority of my training schedule. Whereas I was only managing 1 or 2 swims per week around weight training, cycling and running, I can now swim 4 or 5 times a week. Instead of weight training during my lunch breaks each week day, I am now swimming. This has been possible because I’ve re-joined a Crossfit box and am using that 2 or 3 times a week for WODs (workout of the day for those who’ve never done Crossfit) which should keep me covered on the strength and conditioning side. I only started this training on Tuesday but already seeing the benefits of swimming each day because today I swam 2.5 lengths of the pool with a pull buoy. I could have gone beyond that but the traffic jam of oldies in the pool stopped me. I did 2 lengths on a few more occasions today, so left a happy boy. Will continue the majority of my training with the pull buoy but will not totally forget about the legs, but as I’ll be in a wetsuit in September, I feel it is an acceptable focus to have.

Moving away from the wet stuff to finish off, cycling has been going well, been out on the bike with Paul (my brother) and averaged around 35km/h on a pretty flat 10k route and then averaged 25km/h into a head wind on a more challenging 10km return. This week I did 30km on the bike in the gym and did that in 52:08. So think on a flat course like Dorney, I should be ok to average around 30km/h+ which was where I was hoping to be when I started the journey.

Running wise, I did a couple of solid runs before the calf went south. Ran a  horrible 4km with Paul and Lauren (sister) and averaged 4:40mins per km despite having a very tight chest and little warm up. Following day, after the bike ride with Paul, we did a very gentle 4.5km averaging around 5:15mins per km which felt great. The run in Berlin was with others dictating pace and was 4km averaging 6:40mins per km. I did manage to run in the Tiergarten, as seen in picture at the top, so not all bad.

Judging on the runs and the track sessions I’ve been doing, I think I will be able to average around 4:20-4:30 mins per km in the first race, which I would be happy with. Hopefully have that nearer 4:00 by the time September comes round.

Nutrition wise, just finishing off the GSN 30 day challenge but can’t lie, I was not exactly strict on ith, especially in Berlin unsurprisingly. It has opened my eyes a bit to a few things that I was not getting enough of in my diet before, so shall be using those findings going forward.

Right, enough of me waffling on, until next time let’s whisper this even quieter…….even more progress.

Ciao

 

*Enter Triathlon related title here*

book

So………..ummmmmm, no. Got nothing witty or philisophical to write here this time round.

It’s been a couple of weeks since my last post and not much has really been going on during that time. Training has been going reasonably well and not been indulging in cake unfortunately either.

We’ll chat about food related gubbins first off. I am now on my 8th day of the GSN 30 day challenge and so far it has been pretty decent. I’ve craved some naughty food a few times, but still very much focussed and getting through it. Being a creature of habit has really helped as I can happily eat similar foods day in, day out and not go crazy. I dropped 1.5kg in the first week and think I can probably get an extra 2kg in week 2 as I will hopefully train a bit better this week.

The food is really good standard, although putting out my portions sometimes saddens me. I’m used to eating 3 main meals a day with a couple of snacks, so eating smaller meals every 2-3 hours means the plate can look empty to my eyes. The positive thing however, is that I do not go hungry at any point. I can’t lie, I am a Hangry chap, so this whole thing would break if I was constantly hearing my stomach groan. I shall be carrying on toward the end of the challenge. The Pots of Gold from GSN are so good though. I will be buying these long after the challenge ends.

Now, to the training side of life.

As I mentioned, it has been going reasonably well but certainly more to do. The calf strain was still a bit of an issue so has stopped me being able to run as much as it needs/needed lots of recovery after a hard session.

I did manage a really fun and sweaty Brick session in the gym last Saturday. I did 10km on the bike, 2.5km run, 5km bike and 1.25km run with the only rest being the 7 foot walk between the machines. It was not the fastest cycling as I was really focussing on keeping my cadence above 100rpm, nor was it the fastest run. For that, I started the initial run at 10km/h and increased by 0.5 each 500m. On the 2nd run, I did the same pattern but the starting speed was the final speed from the first run. I strangely enjoyed it, probably more than anything I’ve done in a non-Crossfit gym. Speaking of Crossfit though, I did feel that, having done WODs for so long, meant my legs did not feel too bad going from bike to run.

This was followed on the Monday of another track sessino with B&W when the winds were up to about 40mph coming onto the home straight. It was awful. My legs were still fatigued from squatting on the Friday and the Brick session above. It was 4 x 1200m with 400m jog between sets. I was averaging around 5:10 for each run but that was a struggle, so wasn’t too happy about the running but glad I did it. I should be going there tonight but with over 60mph winds today in Bristol, think I will wuss out and do the programming on a treadmill instead.

Now, the not so good part of training. Not coming as a shock really. Swimming.

I’ve been in the pool once or twice each week but I really do not feel as though I am making much progress there. I am able to swim a length more consistantly but going beyond that length is just not possible. I tried it once and swam another 10m before I was beaten. I think I am a bit too wild with my kick at the moment as I feel it is the only way I can keep my hips higher. In light of this I have moved my next lesson to the 19th Feb to get a professional opinion and some more tips.

Finally, regarding the picture. Kate bought me this for me and I just finished reading it. It is fascintating to get an insight into the lives and minds of two of British sports’ greats. Their motivation, determination and dedication are incredible. Even if Alistair seems like he is borderline insane and Jonny is a bit OCD (which I completely relate to, people being late drives me potty). Anyway, I advise everyone to read it, whether you are taking part in the sport or not.

Signing off. Cheers for reading

Cake season is over…

cake

Long live Cake season.

Yes, it was my birthday on the 14th Jan and my sisters before that on the 8th. This is the monster cake my other half bought for me (yes, she has called me stinky there). So that, mixed with a cake from family gathering has meant my eating hasn’t been the best since the last blog. I am only human, who can resist a cake like that?! It was created by Ah Toots in Bristol and was delicious.

Anyway, let’s move past that and back into the reason for this here blog. Doing Duathlon and Triathlon things.

It didn’t start too well after the last post. I picked up a slight calf strain following the running session with B&W I outlined, so this meant running was not possible for about 10 days. The two bits of good news are that it seems to be better now (ran on Friday with no issues), but even better news is that it was on the leg I snapped my Achilles 2 years ago. Strange to say it is good news I realise, but I have been compensating on the other leg since, so the strain, in my odd mind at least, means I am using it more. Just hope it is not a regular occurrence.

Despite not being able to run (or cycle in the first week), I managed to give my swimming lesson on my birthday my everything. It was an hour long and mainly focussing on technique. I felt like I made massive strides during the lesson as the swimming just felt more efficient as the lesson progressed. We only spent a small amount of time on the timing of breathing at the end (which is my big issue right now), so that still has a long way to go. Despite that, I came away feeling more confident about my swimming and last week, for the first time ever, I swam a length of a 25 metre pool. Big thanks to Mark at Create Swim (@CreateSwim) for a great lesson. Next one will be early March.

Only have to be able to swim 425 metres more by end of September.

Other bits of training of note were the 50km cycle this Saturday gone (hilly and tough) and also the BOD workout I did with Paul and James on the Sunday previous which was great fun but ruined me for the following 3 days.

Also looking to dial in my eating a bit more by commencing the Gold Standard Nutrition (@GSNchicken) 30 day Challenge from 1st Feb.

Away from training, the schedule of events is pretty much complete, with 3 signed up for. No going back now.

This is how it looks:

VoTwo Eton Dorney (Super Sprint Duathlon) – 2nd April *Booked*

Ardingly Triathlon Festival (Sprint Duathlon) – 5th June

Jenson Button Trust Triathlon (Team) – 17th July

London Rat Race 10km – 13th August *Booked*

VoTwo Eton Dorney (Super Sprint Triathlon) – 25th September *Booked*

A bit fuller than the initial plan, but all of the events should be a good marker in the progression. Having done all of these I am hopeful that come the ultimate goal on 25th September, I will be ready and raring to go.

Until next time, stay classy planet Earth.

We can be heroes….

david_bowie-620x412

A bit of an odd way to start my 2nd posting, but the untimely passing of The Thin White Duke, one of my two lifetime heroes, has made me realise how much of a mental game this is going to be.

Hearing of David Bowies passing first thing this morning and then listening to BBC Radio 6’s coverage afterward, did not put me in a very positive frame of mind to begin my training week. I couldn’t think about going to the gym for lunchtime weights or my first running session with Bristol and West Athletics club in the evening.

But, complete both I did and I feel more positive for doing so. Not only were they both productive sessions, I felt I would not let the mental aspect of things beat me quite as easily as they might have previously.

Bowie is not the sole reason for me giving this post the title. There is one other person that it refers to and it is likely a person none of you have heard of. Nor had I up until yesterday afternoon I’ll readily admit. Her name is Ruth Wilson and she most certainly deserves the mention.

Ruth-Wilson-lead-658x394I read about Ruth in Triathlon Plus magazine and was awestruck. Ruth is a 46 year old who started triathlon only 6 years ago and has already medalled at the European Championships. She is a Paratriathlete and suffers with Parkinson’s, which is steadily getting worse day by day, year by year but her motto of ‘dream, believe, achieve’ just sums up how incredible she is. She is strong enough to admit she has her ‘moments’ when she is alone but to carry on living and training with such focus and dedication, through a disease 99% of people would let themselves be defined by, is inspirational. Hence, Ruth is a hero.

Moving swiftly on from two very different but incredible people, let’s catch up on the last week, especially this evening. I did another run last week of 6km, averaging around 5:10 p/km, which given the hills around Bristol I was quite happy with. Also did an RPM/Spin session, just to get some form of biking whilst the weather has been awful. This was mixed in with various lifting sessions.

This evening saw my first running sessions with Bristol & West Athletics club. I am only there for social training, not to compete, so put myself into the beginners group. After a casual 1.2km warm up jog around the track we did a few stretches before being told the session was a pyramid of 200m, 400m, 600m, 400m, 200m with around 90secs rest in between.

First 200m, went off at around 80% and finished in 30secs. Next the 400m, which I did in 70secs. At this point I was told to join another group as left the others behind.

Moved over to the other group who had just finished warming up to find out they were doing 800m x 5, with 200m jog between each one. I started with a 3:35, followed by 3:29, 3:25 & 3:21. After all of these I was wiped out so decided to use the final 800m as a warm down as I was pretty wiped out. I had run an extra, relatively quick 600m more than anyone else so didn’t feel too guilty.

Overall, I was actually pretty chuffed with my performance for the first go with the group and really enjoyed it. Everyone was really welcoming.

Now, final sign off and I just have to say thanks to everyone who commented on Facebook & Twitter for the support. Very much appreciated.