Well, I entered this a while ago, sounded like a good idea, at the time….I wasn’t really looking forward to this, especially whilst driving to the start in the bitter cold.
I met up with Jules and Marcus in the car park and we made our way to the start…in the middle of the forest…so much for a warm shower afterwards!!!
We met up with the other Turbo’s taking part, 5 teams in total. The biggest discussion before the start was ‘What to wear??’ was it going to warm up or remain cold, decisions decisions. I finally decided on tri shorts and a pair of ¾ leggings over these, and my TTTC running t-shirt, and it was perfect. Not too hot and not too cold.
Marcus, Jules and I decided on a steady-no-stopping pace, which worked well for us. The rule of these team races is that you can only go as fast as your slowest member. In the running department, that was me. So I set the pace on the first run, and Jules and Marcus followed. The first run was supposed to be 3 miles, but I think it was only a little over 2 as we where back in transition after 18 minutes, and there is no way in hell I can run 3 X-country miles in 18 mins. Thankfully the first run wasn’t too punishing. A bit of soft sand a bit of mud, a bit of up hill but all within my limited capabilities.
We changed shoes, grabbed our bikes and headed out on the bike. Jules and I have somewhat limited mountain biking experience, where as Marcus is a seasoned pro. We were counting on him to get us around in one piece. Thankfully, the course was great, not too technical, but enough to make it fun. We didn’t have any major falls or mechanicals so all good. The pace was perfect, not too fast and not too slow. We did start catching the all-men teams who had set off 10 minutes ahead of us. So we must have been going at a good old steady pace.
Near the end there was quite a nice fast technical section. First time through there I followed Jules, she took a nice conservative line and we arrived just fine at the bottom. On the second lap, Marcus lead us through that section, he took a much more aggressive line, and my teeth were chattering at the bottom of that section. And there in lies the difference between seasoned pros and us MTB frauds.
The MTB section took around 2 hours in total, our second lap was faster then our first. We where more then happy with this outcome.
Then it was back into transition to prepare for the second section. This consisted of a run, followed by a kayak, then some more running, then finally an assault course before crossing the finish line.
The second run was agony, what is it about running off the MTB??? Man it hurts! Marcus was suffering with some lower back/bum stiffness, not nice for him, but great for me as it meant I could keep up with them. Jules was gazelle like….bloody Ironman training!!! I’m not sure how far the second run lap was, but it felt really long on tired legs. But after a terrible up down up down section, and a scramble through some brush and a trudge through a marshy riverbed we finally got to the Kayak challenge.
The kayak section involved two of us kayaking to a point along the small lake, the third person had to run to the point and meet us. We then had to swap the runner for one person in the kayak. The new runner had to do a slightly longer run back to the start point while the two in the kayak followed a slightly longer route around the dam and back to the start point.
As Jules was feeling the strongest on the run, she kayaked with me on the first bit while Marcus ran, then Jules and Marcus traded places and Jules did the longer run while Marcus and I paddled back to the start. I think we did a pretty awesome job at this section and got through it in super quick time.
We then set off on our final run back to transition. It was tough, we were making our way along some firebreaks, and it involved some terrible uphill drags. On the steepest of these, Marcus’s back/bum started cramping so we needed to make a short stop for Jules to give Marcus’s bum a pummelling to get the muscles going. We managed to make our way back to the transition, time to face that mare of an assault course.
It wasn’t too bad actually, and thanx to some nifty team work we made it around in good time. First challenge, 3 of us on a pair of wooden skis and we had to make our way around a small mound. Not too bad. Then a short run over some soft sand, then another challenge. One bag, all three of us had to put a leg in, then make our way around another small mound. Then some more soft sand running. Then a crawl under a cargo net that ended in a freezing puddle of water. Then a dash through a big puddle and up and over an A shaped barrier and finally across the finish line in about 3:36 give or take.
The official results aren’t up yet, but we are well chuffed with our time. We also received a great goodie bag thanks to the Helly Hansen folk.
We were pretty knackered to say the least, and now two day’s afterwards and I’m still counting the bruises, of which there are many.
A big thank to Jules and Marcus who made for a great day out. You guys Rock!!
Tuesday, October 23, 2007
Monday, October 22, 2007
Great Eastern Run
So, just when you thought all racing had ceased….I’ll hit you with a double.
Firstly, my attempt at a sub 2 hour half marathon. Pip’s and I made an agreement a while back to have a go at this, after some false starts, Pip finally found this gem of a race. Flat and fast or so they said on runnersworld. We got our entry’s in then promptly set about doing other stuff.
Anyway, race day finally rolled around. My prep hadn’t been great, I got a few runs in before coming down with a cold, then as I recovered, Leo got the chicken pox so I didn’t get much running in. I decided to do a few runs the week before the race, and if I could get around them ok, I’d still have a go at the race. But I was pretty much sure the sub 2 hour thing was not going to happen.
I survived the runs so decided to turn out for the race. I told Pip not to wait for me as I was sure I wasn’t going to be on for our record breaking attempt. We needed to do 9 minute miles to be in with a shot at the sub two hours. Anyway, the gun went and off we set about shuffling along, trying to get clear ground to run.
Finally we passed the 1st mile marker, then the 2nd. I was feeling less then great, but continued to let Pip drag me along. I managed to keep my eye on the time and all seemed to be going ok. But could I do this for 13 miles…I didn’t feel like I could.
As for the race, it takes place in Peterborough and takes you on a big loop through the suburbs surrounding the town. The locals all made a good effort at supporting us along the way. Which was really great. Some funny things along the route…a brass band at 1 mile. At about 3 miles there was a young lad of around 8 playing his trumpet, with his sheet music secured under a rock on the sidewalk. Then further along the course there where kids with their own water stations as well as a really friendly lady dishing out jelly babies.
Anyway, back to the race. I hung in with Pip till the 5 mile mark, at which point I recovered a wee bit, I then decided to take a turn on the front and lead Pip a while. So off I went. Mile 6 and 7 felt great and I must have gained a minute somewhere. I then got to a water station just after 8 miles, I glanced back to find Pips only to discover I was on my own. I decided to carry on as I knew that at this pace I would break the 2 hour mark.
By mile 10 I knew it was only 3 and a bit to go. I started to suffer a bit with a sore toe on my left foot. I could feel the nail catching and new there would be something horrid to discover in my shoe at the end. I tried to put it out of my mind and kept on running.
I’m sure I was really slow over the last 3 miles, but it took all of my resolve not to walk. It was so tempting. Some club runners caught me up, three blokes talking a girl through her first ½ marathon. It was great because their word of encouragement helped me along too. One bloke told the girl that it was just a little bit more then a mile to go, and only three more turns. This was great as I had something to count down now. One corner, two corners, then the third which took us off the road, yippee then I could hear the loud speakers at the finish. I mustered a half hearted sprint but was ecstatic to see the clock at 1:55:58.
Pips boyfriend Steve was right there at the barriers to give me a quick cheer, job done. I limped and hobbled through the finish chute to collect my goodie bag and get some well deserved water and juice. I found Steve and promptly sat down to get my shoe off my foot. Ouchie, a bloody toe nail on one toe, and the other toe nail had gone a lovely blue and was throbbing like a bastard.
All the time I could hear the commentator going on about the 2 hour mark, and all I could think of was where was Pippa. I could see Steve from where I was sat. So when I saw him jump up and down cheering, I knew Pip was in sight and would make the target time. I managed to drag myself up and we went round to meet her, Yippee for us, sweaty hugs all round for two new PB’s.
My time, 01:55:58, taken from the gun. My chip time was 01:54:27. Philippa did 01:59:40 from the gun and 01:58:09 from the start line. Which means it took us a minute and a half to get across the line.
The difference is annoying, but not as annoying as Pip and I would be had we started at the front with all the skinny runners.
We then dragged ourselves back to the car and off to find a well-deserved roast lunch.
Firstly, my attempt at a sub 2 hour half marathon. Pip’s and I made an agreement a while back to have a go at this, after some false starts, Pip finally found this gem of a race. Flat and fast or so they said on runnersworld. We got our entry’s in then promptly set about doing other stuff.
Anyway, race day finally rolled around. My prep hadn’t been great, I got a few runs in before coming down with a cold, then as I recovered, Leo got the chicken pox so I didn’t get much running in. I decided to do a few runs the week before the race, and if I could get around them ok, I’d still have a go at the race. But I was pretty much sure the sub 2 hour thing was not going to happen.
I survived the runs so decided to turn out for the race. I told Pip not to wait for me as I was sure I wasn’t going to be on for our record breaking attempt. We needed to do 9 minute miles to be in with a shot at the sub two hours. Anyway, the gun went and off we set about shuffling along, trying to get clear ground to run.
Finally we passed the 1st mile marker, then the 2nd. I was feeling less then great, but continued to let Pip drag me along. I managed to keep my eye on the time and all seemed to be going ok. But could I do this for 13 miles…I didn’t feel like I could.
As for the race, it takes place in Peterborough and takes you on a big loop through the suburbs surrounding the town. The locals all made a good effort at supporting us along the way. Which was really great. Some funny things along the route…a brass band at 1 mile. At about 3 miles there was a young lad of around 8 playing his trumpet, with his sheet music secured under a rock on the sidewalk. Then further along the course there where kids with their own water stations as well as a really friendly lady dishing out jelly babies.
Anyway, back to the race. I hung in with Pip till the 5 mile mark, at which point I recovered a wee bit, I then decided to take a turn on the front and lead Pip a while. So off I went. Mile 6 and 7 felt great and I must have gained a minute somewhere. I then got to a water station just after 8 miles, I glanced back to find Pips only to discover I was on my own. I decided to carry on as I knew that at this pace I would break the 2 hour mark.
By mile 10 I knew it was only 3 and a bit to go. I started to suffer a bit with a sore toe on my left foot. I could feel the nail catching and new there would be something horrid to discover in my shoe at the end. I tried to put it out of my mind and kept on running.
I’m sure I was really slow over the last 3 miles, but it took all of my resolve not to walk. It was so tempting. Some club runners caught me up, three blokes talking a girl through her first ½ marathon. It was great because their word of encouragement helped me along too. One bloke told the girl that it was just a little bit more then a mile to go, and only three more turns. This was great as I had something to count down now. One corner, two corners, then the third which took us off the road, yippee then I could hear the loud speakers at the finish. I mustered a half hearted sprint but was ecstatic to see the clock at 1:55:58.
Pips boyfriend Steve was right there at the barriers to give me a quick cheer, job done. I limped and hobbled through the finish chute to collect my goodie bag and get some well deserved water and juice. I found Steve and promptly sat down to get my shoe off my foot. Ouchie, a bloody toe nail on one toe, and the other toe nail had gone a lovely blue and was throbbing like a bastard.
All the time I could hear the commentator going on about the 2 hour mark, and all I could think of was where was Pippa. I could see Steve from where I was sat. So when I saw him jump up and down cheering, I knew Pip was in sight and would make the target time. I managed to drag myself up and we went round to meet her, Yippee for us, sweaty hugs all round for two new PB’s.
My time, 01:55:58, taken from the gun. My chip time was 01:54:27. Philippa did 01:59:40 from the gun and 01:58:09 from the start line. Which means it took us a minute and a half to get across the line.
The difference is annoying, but not as annoying as Pip and I would be had we started at the front with all the skinny runners.
We then dragged ourselves back to the car and off to find a well-deserved roast lunch.
Tuesday, August 14, 2007
Antwerp 70.3 - Race Report
Comedy of Errors!!!
Short version:
A bit of a mare for me and my first DNF….damit!!!!
Basically got my nutrition and hydration completely wrong and with 30km to go on the bike, got severe stomach cramps and nausea. Complete ‘school boy errors’ I’m afraid….
Long Version:
Well my prep didn’t really go to plan for this race, and I wasn’t really organised i.t.o. getting to the race. Firstly, we missed our ferry, then I realised we forgot to pack Leo’s pushchair. Then moments before leaving for the start, I discovered that I’d left the wheel magnet (for my bike computer) at home (on Bronson’s back wheel). Just great, and I had no time to try get another one. This meant that I’d be racing blind, not good. I also discovered some damage to my back tyre. Now I had to worry about puncturing too.
Anyway, managed to get to the start, after meeting Pip and taking a tunnel under the river to the far bank. We dropped our run kit off and got body marked before making our way down to the bike racking and swim start. Bike racking went really smoothly, the racking was top-draw.
We met up with Holly and Ryan and a few other Brits ambling around the transition area. It was already quite warm, we were in for a hot day for sure.
We headed down to the swim start, my first real mass swim start. This was going to be interesting. And to add to the fun, I discovered that I had a red swim hat (like all the blokes) while Holly and Pip and blue swim hats. Just great, I was in for a hammering.
It was great getting into the water as we where getting really hot waiting on the bank in our wetsuits. After a bit, the gun went off and we were away. Pip was so funny, the gun actually went a minute or two early, and she was messing with her stop watch, needless to say, some profanities where uttered!!!
The swim was, as expected, rough. I got swam over several times. But managed to keep my head above water and got to the end in 00:36:24. Not a great time, I was clearly not pushing at all. It was then into T1 to grab my bike and head off.
The bike course was pretty pan flat and uninspiring. And most of it was through the industrial / docklands of Antwerp. Things were also made tricky by railway tracks all over the place, I did start to wonder if my rims would survive them. I had no idea how fast I was going, or how far I’d gone. This was my undoing. Just before 60km Ryan caught me up and told me we were 60km into the race. We then went through an aid station. I desperately needed a water bottle, but due to a fumble by the marshal a queue had formed I decided to grab a bottle of the ready-made Gatorade instead. And from here on in, it all went wrong.
My stomach didn’t agree with the Gatorade. I started getting stomach cramps and feeling very nauseas. I ended up cycling the last 30 km very slowly back to T2, into a headwind I might add.
In T2, I put my trainers on and decided to head out onto the run, even if I was just walking, and very slowly at that. I saw Pip a few times on the run, and she confirmed I looked like crap!!! After one lap I chucked the towel in and headed back to the hotel for a well deserved shower.
It was only with hindsight that I started to piece together what went wrong on the race. Once I’d recovered and had something to eat. It was a combination of not eating and drinking enough on the bike, then having that Gatorade on an empty stomach just did me in. I wasn’t really thinking clearly because there was one more drinks stop about 5 to 10 km from the finish. I should have stopped there and drank several bottles of water. Then, once on the run, I should have stopped at the first aid station and refuelled, I should have got some coke into my system. That usually settles my stomach.
But for some reason, I think it was the heat, I tried to just keep going, and ended up feeling worse and worse.
Oh well, I’m not too gutted, I would have been had it happened in Switzerland…but an important lesson learnt. I won’t make those mistakes again!!
So I have a swim time of 00:36:24 and a bike time of 03:10:05. Think I’ll have to go back next year just to settle the score.
Short version:
A bit of a mare for me and my first DNF….damit!!!!
Basically got my nutrition and hydration completely wrong and with 30km to go on the bike, got severe stomach cramps and nausea. Complete ‘school boy errors’ I’m afraid….
Long Version:
Well my prep didn’t really go to plan for this race, and I wasn’t really organised i.t.o. getting to the race. Firstly, we missed our ferry, then I realised we forgot to pack Leo’s pushchair. Then moments before leaving for the start, I discovered that I’d left the wheel magnet (for my bike computer) at home (on Bronson’s back wheel). Just great, and I had no time to try get another one. This meant that I’d be racing blind, not good. I also discovered some damage to my back tyre. Now I had to worry about puncturing too.
Anyway, managed to get to the start, after meeting Pip and taking a tunnel under the river to the far bank. We dropped our run kit off and got body marked before making our way down to the bike racking and swim start. Bike racking went really smoothly, the racking was top-draw.
We met up with Holly and Ryan and a few other Brits ambling around the transition area. It was already quite warm, we were in for a hot day for sure.
We headed down to the swim start, my first real mass swim start. This was going to be interesting. And to add to the fun, I discovered that I had a red swim hat (like all the blokes) while Holly and Pip and blue swim hats. Just great, I was in for a hammering.
It was great getting into the water as we where getting really hot waiting on the bank in our wetsuits. After a bit, the gun went off and we were away. Pip was so funny, the gun actually went a minute or two early, and she was messing with her stop watch, needless to say, some profanities where uttered!!!
The swim was, as expected, rough. I got swam over several times. But managed to keep my head above water and got to the end in 00:36:24. Not a great time, I was clearly not pushing at all. It was then into T1 to grab my bike and head off.
The bike course was pretty pan flat and uninspiring. And most of it was through the industrial / docklands of Antwerp. Things were also made tricky by railway tracks all over the place, I did start to wonder if my rims would survive them. I had no idea how fast I was going, or how far I’d gone. This was my undoing. Just before 60km Ryan caught me up and told me we were 60km into the race. We then went through an aid station. I desperately needed a water bottle, but due to a fumble by the marshal a queue had formed I decided to grab a bottle of the ready-made Gatorade instead. And from here on in, it all went wrong.
My stomach didn’t agree with the Gatorade. I started getting stomach cramps and feeling very nauseas. I ended up cycling the last 30 km very slowly back to T2, into a headwind I might add.
In T2, I put my trainers on and decided to head out onto the run, even if I was just walking, and very slowly at that. I saw Pip a few times on the run, and she confirmed I looked like crap!!! After one lap I chucked the towel in and headed back to the hotel for a well deserved shower.
It was only with hindsight that I started to piece together what went wrong on the race. Once I’d recovered and had something to eat. It was a combination of not eating and drinking enough on the bike, then having that Gatorade on an empty stomach just did me in. I wasn’t really thinking clearly because there was one more drinks stop about 5 to 10 km from the finish. I should have stopped there and drank several bottles of water. Then, once on the run, I should have stopped at the first aid station and refuelled, I should have got some coke into my system. That usually settles my stomach.
But for some reason, I think it was the heat, I tried to just keep going, and ended up feeling worse and worse.
Oh well, I’m not too gutted, I would have been had it happened in Switzerland…but an important lesson learnt. I won’t make those mistakes again!!
So I have a swim time of 00:36:24 and a bike time of 03:10:05. Think I’ll have to go back next year just to settle the score.
Thursday, August 2, 2007
MK 2007 - Race Report
I got a lift up with a club mate, Matt on Sunday. It was an early start as it’s a good hours drive and my race started at 07:10. We left Surbiton in the rain, but luckily by the time we arrived in Olney, the sun was shinning, only just!!!
Matt quickly helped me get my wheels on my bike, then it was off to register and set up in transition. Luckily there were no queues so registration went quite quickly. The fun started when I got to transition, only to discover it was 2 inches under water/mud….picture ‘The Battle of the Somme’…I found my number, got my bike on the rack, but then where to put my kit??? I didn’t know if I should laugh or cry. I finally made a plan by using the bag I keep my wetsuit in as a mat, and thankfully the three guys to my left didn’t turn up so I had some additional (mud filled) space. Had I known this before, I would have used my tri box with lid which would have really helped in the mud.
But anyway, no time to worry about the mud, I had to get to the start line. I grabbed my goggles, wetsuit and cap and headed for the start. I missed most of the briefing so had no idea on the swim route, I just hoped I’d be able to follow the leaders. The swim at MK is really zig zaggy in order to get the distance in. Then I heard that the bike route and run route had to change due to the flooding in the area. Just great, more surprises on the way, I also had no idea where the bike out / in and run out were. Not too much of a problem as I can usually follow someone else.
I had just enough time to get my suit on and get into the water, I was barely in when I heard 5…4…3…2…1 GO!!! Of course, I was facing the wrong direction, so a quick about turn and I was off…thankfully I was in a good position so nice clear water in front of me and a clean run to the first buoy.
After the first buoy I noticed a club mate on my left, I decided to see if I could drop her on the swim, she is deadly fast on the bike and a very quick runner so I new this would be my only opportunity to beat her. I stepped up the pace a bit and managed to put some time between us. The rest of the swim was pretty uneventful, usually the swim at MK is a bit short, and usually quite yuk as you normally get caught up in reeds near the banks. But thanks to the Monsoon season, the lake was deeper then usual so none of the usual problems.
I am pretty happy with my swim time of 00:25:33, it’s about what I should be doing based on my pool times. 10/40 in my age group 24/113 in the girls race.
Then into The Somme to get my bike, it was weird dumping my wetsuit in the mud, but what could I do, then it was time to squelch my way to the bike out and off I went. The bike was ok, not tough really, as there are no real big hills, but I felt really sluggish, like I just wasn’t getting anywhere. This wasn’t helped by the fact that it was quite cool, and all the slow swimmers were now catching me on the bike. My heart rate was also quite high, just adding to my suffering.
None the less, since I am a ‘half-full’ kinda girl, I peddled on, enjoying the scenery and trying not to pay too much attention to the fasties whizzing by me. The bike course had to be detoured due to the flooding of a particular road. But thankfully this was all well managed by the marshals along the way. The Bike courses ended up being about 5km shorts…yippee!!
It was then back to The Somme to ditch the bike and grab my trainers. And then slipped and slid out onto the run course. The run course was three laps, and once again shortened due to flooding. (yippee, ‘coz I stink at running). My feet were still frozen from the bike leg, at one point I thought I had left something in my shoe…so I stopped to check…nothing…just some frozen toes!!!
Everyone and their granny came past me on the run….literally, men and women from the 50 plus age group (old enough to be grannies!!!). Ah well, I was still enjoying myself so kept on going. On the last lap, Kate waited for me with around 200m left to run, she made me sprint the last bit in, it hurt, the whole way…yuk.
So the damage:
Splits:Total time 02:30:11
Swim: 00:25:33
T1: 00:01:26
Bike: 01:12:29
T2: 00:01:48
Run: 00:48:53
Not great but not bad…the run and bike was short, so I can’t really count this as a PB. I’m tempted though, as the chance of me getting anywhere close to 2:30 on a full distance course is slim!!!
Anyway, here is a picture of the bit of the run course that goes past the transition….crazy!!!
Next race, Antwerp this weekend….
Matt quickly helped me get my wheels on my bike, then it was off to register and set up in transition. Luckily there were no queues so registration went quite quickly. The fun started when I got to transition, only to discover it was 2 inches under water/mud….picture ‘The Battle of the Somme’…I found my number, got my bike on the rack, but then where to put my kit??? I didn’t know if I should laugh or cry. I finally made a plan by using the bag I keep my wetsuit in as a mat, and thankfully the three guys to my left didn’t turn up so I had some additional (mud filled) space. Had I known this before, I would have used my tri box with lid which would have really helped in the mud.
But anyway, no time to worry about the mud, I had to get to the start line. I grabbed my goggles, wetsuit and cap and headed for the start. I missed most of the briefing so had no idea on the swim route, I just hoped I’d be able to follow the leaders. The swim at MK is really zig zaggy in order to get the distance in. Then I heard that the bike route and run route had to change due to the flooding in the area. Just great, more surprises on the way, I also had no idea where the bike out / in and run out were. Not too much of a problem as I can usually follow someone else.
I had just enough time to get my suit on and get into the water, I was barely in when I heard 5…4…3…2…1 GO!!! Of course, I was facing the wrong direction, so a quick about turn and I was off…thankfully I was in a good position so nice clear water in front of me and a clean run to the first buoy.
After the first buoy I noticed a club mate on my left, I decided to see if I could drop her on the swim, she is deadly fast on the bike and a very quick runner so I new this would be my only opportunity to beat her. I stepped up the pace a bit and managed to put some time between us. The rest of the swim was pretty uneventful, usually the swim at MK is a bit short, and usually quite yuk as you normally get caught up in reeds near the banks. But thanks to the Monsoon season, the lake was deeper then usual so none of the usual problems.
I am pretty happy with my swim time of 00:25:33, it’s about what I should be doing based on my pool times. 10/40 in my age group 24/113 in the girls race.
Then into The Somme to get my bike, it was weird dumping my wetsuit in the mud, but what could I do, then it was time to squelch my way to the bike out and off I went. The bike was ok, not tough really, as there are no real big hills, but I felt really sluggish, like I just wasn’t getting anywhere. This wasn’t helped by the fact that it was quite cool, and all the slow swimmers were now catching me on the bike. My heart rate was also quite high, just adding to my suffering.
None the less, since I am a ‘half-full’ kinda girl, I peddled on, enjoying the scenery and trying not to pay too much attention to the fasties whizzing by me. The bike course had to be detoured due to the flooding of a particular road. But thankfully this was all well managed by the marshals along the way. The Bike courses ended up being about 5km shorts…yippee!!
It was then back to The Somme to ditch the bike and grab my trainers. And then slipped and slid out onto the run course. The run course was three laps, and once again shortened due to flooding. (yippee, ‘coz I stink at running). My feet were still frozen from the bike leg, at one point I thought I had left something in my shoe…so I stopped to check…nothing…just some frozen toes!!!
Everyone and their granny came past me on the run….literally, men and women from the 50 plus age group (old enough to be grannies!!!). Ah well, I was still enjoying myself so kept on going. On the last lap, Kate waited for me with around 200m left to run, she made me sprint the last bit in, it hurt, the whole way…yuk.
So the damage:
Splits:Total time 02:30:11
Swim: 00:25:33
T1: 00:01:26
Bike: 01:12:29
T2: 00:01:48
Run: 00:48:53
Not great but not bad…the run and bike was short, so I can’t really count this as a PB. I’m tempted though, as the chance of me getting anywhere close to 2:30 on a full distance course is slim!!!
Anyway, here is a picture of the bit of the run course that goes past the transition….crazy!!!
Next race, Antwerp this weekend….
Sunday, June 24, 2007
Magic Numbers
Thought I’d post up some of the numbers from the race…quite arbitrary, but want to keep them to compare to in the future.
Total time spent training
swim: 24:52:34
bike: 72:10:00
run: 41:27:17
Total: 138:29:51
I kept these stats from about mid January to race day.
The Race, from my heart rate monitor:
Total time 5:44:58
Avg Hr : 152
Max Hr : 171
Calories: 3353
I am surprised by my average HR, I did most of my training at about 147 avg (a bit higher on the run and a bit lower on the bike), so I wouldn't have guessed I'd be able to maintain a higher HR for the race.
Race positions:
118 out of 210 girls who started the race (206 completed the race)
25 out of 40 in my age group (F30-35)
Would have been happier with top 50%!
Splits:
Total time 5:44:57
Swim: 27:56 (43)
T1: 3:07 (74)
Bike: 3:00:25 (88)
T2: 2:54 (130)
Run: 2:10:32 (179) lap 1: 41:47, lap 2: 46:46 lap 3: 41:57
The numbers in brackets is my position for each stage, just in the girls race. Predictably the swim is pretty ok, then just all going slowly downhill from there ending with my shocking run!!! To be honest, nothing I didn’t already know….like I really need to work on the run!!!
Total time spent training
swim: 24:52:34
bike: 72:10:00
run: 41:27:17
Total: 138:29:51
I kept these stats from about mid January to race day.
The Race, from my heart rate monitor:
Total time 5:44:58
Avg Hr : 152
Max Hr : 171
Calories: 3353
I am surprised by my average HR, I did most of my training at about 147 avg (a bit higher on the run and a bit lower on the bike), so I wouldn't have guessed I'd be able to maintain a higher HR for the race.
Race positions:
118 out of 210 girls who started the race (206 completed the race)
25 out of 40 in my age group (F30-35)
Would have been happier with top 50%!
Splits:
Total time 5:44:57
Swim: 27:56 (43)
T1: 3:07 (74)
Bike: 3:00:25 (88)
T2: 2:54 (130)
Run: 2:10:32 (179) lap 1: 41:47, lap 2: 46:46 lap 3: 41:57
The numbers in brackets is my position for each stage, just in the girls race. Predictably the swim is pretty ok, then just all going slowly downhill from there ending with my shocking run!!! To be honest, nothing I didn’t already know….like I really need to work on the run!!!
Tuesday, June 12, 2007
The race
Finally race day arrived…I got up at 5:40 after having a fairly good sleep, thank god for ear plugs!!!!
I quietly got ready while Bronson and Leo slept on. Then down for breakfast at 6am. I really find it impossible to eat on race mornings, but managed to get something in me.
The nerves where still all good. It was then up to the room to grab my stuff, then Martin drove us to the race. We headed for transition and got all our kit laid out. The vibe was great in transition, everyone in good spirits as the weather looked good for racing. Dry, but not too hot.
At 8am we cleared out of transition and headed for the start line, then we overheard the announcement, that morning the water temp was measured at 14 degrees, so the swim was shortened to 1400m. All the slow swimmers celebrated, I was not too happy. Well what could one do???
I quietly got ready while Bronson and Leo slept on. Then down for breakfast at 6am. I really find it impossible to eat on race mornings, but managed to get something in me.
The nerves where still all good. It was then up to the room to grab my stuff, then Martin drove us to the race. We headed for transition and got all our kit laid out. The vibe was great in transition, everyone in good spirits as the weather looked good for racing. Dry, but not too hot.
At 8am we cleared out of transition and headed for the start line, then we overheard the announcement, that morning the water temp was measured at 14 degrees, so the swim was shortened to 1400m. All the slow swimmers celebrated, I was not too happy. Well what could one do???
After watching the pro’s go off and the other men’s waves, the girls set off at 9:05 along with the blokes 40+ which made for quite a big start, the water was cold but once the gun went, it didn’t bother me at all.
The swim felt great, a bit of barging about in the beginning but nothing too worrying, I tried to keep my stroke long and slow, but don’t think I managed. I think it’s easy to do when you are swimming on your own in a nice calm lake. But when you swimming with 100’s of others and the chop is up, you just resort to what you know…and for me that’s my old waterpolo style of swimming from the shoulders with a stupid high stroke count, not efficient in a wet suit!!!
Anyway, I was out the water in 27:56. I saw Bronson and Leo as I exited the swim, I shouted my time, but didn’t have time to explain the swim was short, so poor Bronson thought I was super woman with a 27 min swim for 1900m…nice while it lasted!!!
The transition was on an Astroturf hockey field, and was a normal transition, i.e. not the usual bags etc. Took my time in T1, then out on the bike after 3:07. A bit slow, but as the hockey field was covered in sand, I tried to get as much of this off as possible before putting on my cycle shoes and socks.
The bike felt fast to begin with, I kept thinking if I keep going at this speed, I’m going to pay a price later…but I felt great so just went with it. The hills where fine, I even managed to overtake some people on them…I especial like it when it’s some flash git on an overpriced bike, never fails to amuse me!!!
I knew Holly would be on my tail, in fact I expected her to catch me before the first climb, as it turned out, she caught me exactly 1 hour into the ride, on the last cheeky little hill before the final decent and quick dash to the turnaround point. We exchanged some banter…or abuse, and then she was off.
I really respect Holly as a cyclist (and runner), that wee Welsh lass is nails, so I was pretty proud of myself for staying ahead of her for so long. In the end her bike split was only about 7 minutes faster then mine. Yippee for me, all those hours of training paid off.
Back to the race, I dashed to the turning point, watching my bike clock the whole time. I managed lap 1 in 1hr 28 ish, still feeling ok so off for lap 2. I started feeling quite tired on the second lap, especially the long hill, it just seemed to drag on. I did the second in 1hr 32 ish to leave me with a 3hr ish bike leg. I was really happy to discover on my results that the bike leg was 03:00:25.
I then pranced about in T2 again then off for the run. A 3 lapper. The first part of the first lap went fine, then somewhere between then and lap 2, the wheels came off a bit. Physically I felt fine but mentally I was knackered. I completely lost concentration and found myself wasting time. Had to have a real talk with myself, somehow managed to piece things together again and managed a 2hr 10 half marathon. So a total of 5:44:57.
I am really, really happy with that, even if the swim was 1900m, I would still have snuck in under 6 hours, which was my secret goal. I would have been happy with 6hr 30 min, I knew if everything went very well, 6hr was doable, but to get in under that was just heavenly. I will confess that I had a little cry as I crossed that finish line. It’s been a long old journey, so to finally cross that line was just glorious.
The race organizers where really well prepared, at the finish I got my medal, then went off for a well deserved drink, then we got our finishers T-shirts and a race certificate with all our splits on. It was then out to see Bronson and Leo, to shed some more tears…such girls we are!!! There was also a huge spread to tuck into, very much appreciated. According to my HRM, I burned 3300 odd calories, so set about replacing them.
Monday I felt pretty stiff and very tired, Tuesday a bit better, and by Wednesday I was mostly recovered. And now having trawled over the results for a few hours, I’m already thinking of another one. I’m sure I can shave some time off of that run and maybe squeeze that bike in a bit too….
I don’t want to sound like an Oscar winner, but I need to say a few thank yous because although I crossed that finish line on my own, it was thanks to several people that I got there at all. To friends and family for all the support before and after the race. To my training partners (you know who you are), much better then doing it on your own, thanx for the hours of company. To Clare who loaned me her wetsuit and bike food carrier thing, much appreciated.
Then a special thanks to Bronson and Leo, for the support and encouragement, for coming all the way to Switzerland for my race, for the advice and help with all matters technical and other. And especially for allowing me the time to do all the training. It meant the world to me!!!!
Thursday, June 7, 2007
Leading up to the race
We left for Switzerland early on Wednesday morning. A quick dash down to Dover to hop on the ferry to Dunkerque. From there we made our way to Strasbourg where we spent the night. The trip was ok, just a bit mad navigating in French and driving on the wrong side of the road. Leo also hated the trip and started getting very impatient with being stuck in the car seat. Poor boy.
We then made our way to Switzerland via the German Autobahn on Thursday morning. Once again Leo started getting very irritable being stuck in the car, to make matters worse, as we got to Jona, we suffered a flat tire, thanx to driving over a hideous huge bolt that had snapped off a truck…ended up having to buy a new tire as it was beyond repair.
We got settled into our hotel, which also happened to be at the start of the race cycle route (good skills Sharon for some excellent booking skills), then went out to do one lap of the route. We where just getting ready to go when we met this girl and her bloke who had just come back from riding the route. As our map wasn’t too detailed, we asked her for some advice, she then went on to say that she got lost several times, it took her 4 hours to cycle the one lap route of 45 km. She complained the descents where really terrible, very steep and technical. She managed to put the fear of God into us. I thought for sure we’d be cycling back in the dark
Needless to say, Ryan (Holly’s other-half) was a master map reader and we made our way around just fine. The first 10km, nice and flat, then a 1,1km short sharp climb followed by the only bit of crappy road surface. Then a nice down hill and flat section to the next climb. The second climb was long (around 8km) but was broken up with the occasional flattish section. Then came the descents, the first was fast, we got up to 63km/h without trying. The second was a great straight flat section where we got up to 45km/ without too much effort. Then a short climb and some more down hill. All good!! There was only one section we missed, but as it was less then 4km of the route, we decided we could live without it.
Later I discovered that the girl we’d chatted to in the corridor was Alison Fitch from Australia, a professional on the long distance race circuit!!! She came 6th on Sunday in a time of 4:32:34, with a bike split of 2hr 40. I guess when you are on a flimsy timetrial bike going at that speed, then yes, those descents can be scary!!!
For Friday and Saturday the weather was really crap, it just rained continuously, but the weather report always looked ok for Sunday, so we held our thumbs. Friday morning I met up with Alex to hand over her bike, we took it down on the back of the car to save her from flying with it. As the weather was so crap, we offered to drive Alex around the course. We also managed to find the bit we missed the previous day so that was a bonus.
In the afternoon we made our way down to register, it was quick and simple, and we got really cool bags too!!! I love new kit, and these are great!!!
Saturday morning it was still raining…I was starting to think that their forcast for Sunday was one fat lie. Poor Leo was really getting annoyed at being locked in doors all the time, so we took him to the ‘Kinder Zoo’ (Children’s Zoo) that was next door to the race headquarters. Leo loved it, he rode on a pony, checked out all the animals and we got to see the seal and sea lion show.
After this, I met the others to go to the race briefing. The race briefing brought good and bad news for me…firstly the bike section was described as challenging with technical descent, and 950m of climbing. This was the good news, as having ridden the route on the Thursday, I thought it was pretty easy. Climbs were do-able, road surfaces great…hence no problem. I guess this is what happens when you train on a 90km route on crap roads with 1300m odd of climbing!!!
The bad news…there was a good chance the swim would be shortened as the lake temp was at 15 degrees. And to think that the previous week the temp had climbed a degree every day till 19 degrees and there was even talk that is would be a no wetsuit swim.
I also managed to bump into Chantal, who I met via my blog….she recognised my SA accent so introduced herself. Great meeting you Chantal!!!
I then set about racking my bike and checking out the transition area, run route and swim start. All nice and straight forward. Then it was time for the Pasta Party…yum yum. Bronson decided it would be too much for Leo so left me behind to get on with it. It was great, I quite liked these huge bells that the Swiss have, I forget what they called them but they where really cool.
We then headed home to get our stuff together before the big day. This was quite challenging as Leo was asleep in our room. So I had to drag everything out and down the corridor to Sharon’s room, get it all packed and ready, then pack it all back in our room. What a mission!!! The nervous were also setting in, the big day was only one sleep away.
We then made our way to Switzerland via the German Autobahn on Thursday morning. Once again Leo started getting very irritable being stuck in the car, to make matters worse, as we got to Jona, we suffered a flat tire, thanx to driving over a hideous huge bolt that had snapped off a truck…ended up having to buy a new tire as it was beyond repair.
We got settled into our hotel, which also happened to be at the start of the race cycle route (good skills Sharon for some excellent booking skills), then went out to do one lap of the route. We where just getting ready to go when we met this girl and her bloke who had just come back from riding the route. As our map wasn’t too detailed, we asked her for some advice, she then went on to say that she got lost several times, it took her 4 hours to cycle the one lap route of 45 km. She complained the descents where really terrible, very steep and technical. She managed to put the fear of God into us. I thought for sure we’d be cycling back in the dark
Needless to say, Ryan (Holly’s other-half) was a master map reader and we made our way around just fine. The first 10km, nice and flat, then a 1,1km short sharp climb followed by the only bit of crappy road surface. Then a nice down hill and flat section to the next climb. The second climb was long (around 8km) but was broken up with the occasional flattish section. Then came the descents, the first was fast, we got up to 63km/h without trying. The second was a great straight flat section where we got up to 45km/ without too much effort. Then a short climb and some more down hill. All good!! There was only one section we missed, but as it was less then 4km of the route, we decided we could live without it.
Later I discovered that the girl we’d chatted to in the corridor was Alison Fitch from Australia, a professional on the long distance race circuit!!! She came 6th on Sunday in a time of 4:32:34, with a bike split of 2hr 40. I guess when you are on a flimsy timetrial bike going at that speed, then yes, those descents can be scary!!!
For Friday and Saturday the weather was really crap, it just rained continuously, but the weather report always looked ok for Sunday, so we held our thumbs. Friday morning I met up with Alex to hand over her bike, we took it down on the back of the car to save her from flying with it. As the weather was so crap, we offered to drive Alex around the course. We also managed to find the bit we missed the previous day so that was a bonus.
In the afternoon we made our way down to register, it was quick and simple, and we got really cool bags too!!! I love new kit, and these are great!!!
Saturday morning it was still raining…I was starting to think that their forcast for Sunday was one fat lie. Poor Leo was really getting annoyed at being locked in doors all the time, so we took him to the ‘Kinder Zoo’ (Children’s Zoo) that was next door to the race headquarters. Leo loved it, he rode on a pony, checked out all the animals and we got to see the seal and sea lion show.
After this, I met the others to go to the race briefing. The race briefing brought good and bad news for me…firstly the bike section was described as challenging with technical descent, and 950m of climbing. This was the good news, as having ridden the route on the Thursday, I thought it was pretty easy. Climbs were do-able, road surfaces great…hence no problem. I guess this is what happens when you train on a 90km route on crap roads with 1300m odd of climbing!!!
The bad news…there was a good chance the swim would be shortened as the lake temp was at 15 degrees. And to think that the previous week the temp had climbed a degree every day till 19 degrees and there was even talk that is would be a no wetsuit swim.
I also managed to bump into Chantal, who I met via my blog….she recognised my SA accent so introduced herself. Great meeting you Chantal!!!
I then set about racking my bike and checking out the transition area, run route and swim start. All nice and straight forward. Then it was time for the Pasta Party…yum yum. Bronson decided it would be too much for Leo so left me behind to get on with it. It was great, I quite liked these huge bells that the Swiss have, I forget what they called them but they where really cool.
We then headed home to get our stuff together before the big day. This was quite challenging as Leo was asleep in our room. So I had to drag everything out and down the corridor to Sharon’s room, get it all packed and ready, then pack it all back in our room. What a mission!!! The nervous were also setting in, the big day was only one sleep away.
Tuesday, May 29, 2007
Bring on the Taper!!
For those of you who don’t know…No, a Taper is not some South American jungle animal…it is, in fact, what one does before killing themselves in a race!!
I thought the fist week of the taper would be easier…but No, still quite a lot to get done, this is what I was supposed to do….
I thought the fist week of the taper would be easier…but No, still quite a lot to get done, this is what I was supposed to do….
And this is what I did:
Monday:
Massage – Went round to Clare’s for a sport massage. Man it hurt!!! But I needed it, legs felt great after a day or two’s recovery. Also lent Clare’s food storage box as I couldn’t find Bronson’s one anywhere.
Tuesday
Swim – 1 hr, don’t know how far.
Wednesday
Run 40 min
Thursday
Bike 42km in 1 hour 30 mins.
Cycled to Richmond Park and did 3 laps of the park. Some idiot cut the grass in the park, so after the first lap, I started having a hideous hay fever episode. Not sneezing, thank heavens, but my eye’s started to swell and itch. Didn’t help that I left my glasses at home…
Saturday
Swim, 2100m in around 45 min
Bike, 64km (or 6 laps of Richmond Park) in 2hours 20 min.
Run, 1 lap in 1 hr 8 min (with toilet stop)
Another good brick session, and all went well. The weather has been really crap here, so when I left for the lake, it was in the rain, but I soldiered on. By the end of the swim, the rain had ceased so the bike and run were dry. The food strategy worked fine, but I still needed to make a toilet stop. Looks like I’m not going to get away from that, will just have to plan for it!!
In the last 15 minutes of the run, I started to feel quite tired, I was still to run up the short sharp hill, so wasn’t looking forward to that. But then, a great comedy moment that made me smile. A guy come past me on his mountain bike, with his helmet on back to front!!!
I then went off to Sigma Sport to get the last few things I needed before we leave...treated myself to a nice new helmet...
I was supposed to do a long run on Sunday or Monday, but the weather was just too terrible, and I didn’t want to risk getting sick just before the race.
This is what I'm supposed to do this week...but not sure how much I'll get done as we leave tomorrow for Switzerland....
Will hopefully get one more post in before the race...else, the next post will be the race report....
Monday, May 21, 2007
Week 16
Saturday
Swim – 2600m in around 1hr 10
Bike – 54km in around 2 hrs
Run – 1hr 5 min
Saturday was my BIG BRICK and food prep. Went down to princes lake to meet Clare (who is loaning me a wetsuit till mine comes back from Snugg). The wetsuit fit great and had a good swim, on my own…did two big laps and one small lap. Nice and steady, focusing on good technique and a nice rhythm. All good…
Then drove to Richmond Park to do some reps. Managed 5 reps of the park in 2hours. There was a terrible headwind which made the going quite hard, but managed to maintain 26,5 km average which is OK.
After the bike, I set off for 1 lap run of the park, the food trial was going fine until then, had to have a pit stop after 20 minutes (thank god for public loos in the park!!!). I then managed the rest of the run fine, I did start feeling some tummy cramps coming on, near the end, which is a bit of a worry. So back to the drawing board, not sure if it’s the bars themselves or the fact that I ate a whole one in one go?? Don’t really have time to try out another strategy so may just have to wing it on the day.
But overall, very happy with the day, and pretty confident of getting around CH 70,3 without killing myself.
Sunday
Bike – 81km in 3hr 15min.
After a tough Saturday, I decided to just go along for the club ride on Sunday, we ended up doing a good ride, Staples, Ranmore, box hill, then back via Leatherhead. The pace wasn’t fierce at all and the hills felt doable so happy with that session. But by Sunday afternoon I was pretty tired, then having to run after Leo tearing around on his bike took some doing.
Swim – 2600m in around 1hr 10
Bike – 54km in around 2 hrs
Run – 1hr 5 min
Saturday was my BIG BRICK and food prep. Went down to princes lake to meet Clare (who is loaning me a wetsuit till mine comes back from Snugg). The wetsuit fit great and had a good swim, on my own…did two big laps and one small lap. Nice and steady, focusing on good technique and a nice rhythm. All good…
Then drove to Richmond Park to do some reps. Managed 5 reps of the park in 2hours. There was a terrible headwind which made the going quite hard, but managed to maintain 26,5 km average which is OK.
After the bike, I set off for 1 lap run of the park, the food trial was going fine until then, had to have a pit stop after 20 minutes (thank god for public loos in the park!!!). I then managed the rest of the run fine, I did start feeling some tummy cramps coming on, near the end, which is a bit of a worry. So back to the drawing board, not sure if it’s the bars themselves or the fact that I ate a whole one in one go?? Don’t really have time to try out another strategy so may just have to wing it on the day.
But overall, very happy with the day, and pretty confident of getting around CH 70,3 without killing myself.
Sunday
Bike – 81km in 3hr 15min.
After a tough Saturday, I decided to just go along for the club ride on Sunday, we ended up doing a good ride, Staples, Ranmore, box hill, then back via Leatherhead. The pace wasn’t fierce at all and the hills felt doable so happy with that session. But by Sunday afternoon I was pretty tired, then having to run after Leo tearing around on his bike took some doing.
Friday, May 18, 2007
Week 16 – last speed week
Monday
Bike – 1hr 15
Easy recovery ride after the half. All felt fine, managed to cycle to Richmond park and did two laps. Hills hurt a bit, but otherwise fine…pleasantly surprised!!
Tuesday
Swim – 1hr
50m speed session. Some news on the wetsuit, I should have it back by the end of next week…if all goes well. Yippee!!! Had to do a bit of sweet talking on the phone on Wednesday. A club mate has very kindly offered me her old one to use till I get mine back...so swimming still on the cards for the weekend.
Wednesday
Run - Richmond Park relays (3 miles) 22:22.
Felt surprisingly good. Managed to run the whole thing hard as I could, was only overtaken by one runner, and I managed to catch one chap on the finish straight. So very happy with that. Usually I get overtaken by everyone and their dog!!! Maybe one day I’ll actually learn how to run!!! Wouldn’t that be nice!!!
Thursday
Turbo 1hr 25min – 6 X 6min hard, 2 min recovery.
Really hard work that. Am so happy it’s the last of my speed sessions. Can’t actually believe I did them all…bloody crazy!!
Weather is improving just in time for the last big weekend!!
Bike – 1hr 15
Easy recovery ride after the half. All felt fine, managed to cycle to Richmond park and did two laps. Hills hurt a bit, but otherwise fine…pleasantly surprised!!
Tuesday
Swim – 1hr
50m speed session. Some news on the wetsuit, I should have it back by the end of next week…if all goes well. Yippee!!! Had to do a bit of sweet talking on the phone on Wednesday. A club mate has very kindly offered me her old one to use till I get mine back...so swimming still on the cards for the weekend.
Wednesday
Run - Richmond Park relays (3 miles) 22:22.
Felt surprisingly good. Managed to run the whole thing hard as I could, was only overtaken by one runner, and I managed to catch one chap on the finish straight. So very happy with that. Usually I get overtaken by everyone and their dog!!! Maybe one day I’ll actually learn how to run!!! Wouldn’t that be nice!!!
Thursday
Turbo 1hr 25min – 6 X 6min hard, 2 min recovery.
Really hard work that. Am so happy it’s the last of my speed sessions. Can’t actually believe I did them all…bloody crazy!!
Weather is improving just in time for the last big weekend!!
Tuesday, May 15, 2007
The blur that was Week 15
Somehow managed to go a whole week without posting here…but rest assured that I have actually been training, so all still good.
The highlight of week 15 was my first Half Marathon…but I’ll get back to that, firstly, a breakdown:
Tuesday
1:30 swim around 3000m
Wednesday
1hr Track session, 4 X 1600m on around 7min 55sec. Not as difficult as I thought, I really enjoyed this run.
Thursday
Turbo, 1:25. Quite a tough set, consisting of ½ hour warm up, the 6 by 5 min hard, 2 min recovery, then a 20 min cool down. I have never done such a long turbo session, so really chuffed with myself. It hurt though. But also great knowing that I only have one more session to go.
Saturday
Lake Swim, 1hr 30 min. DISASTER the wetsuit is too BIG. I think I’ve just been kidding myself that the wetsuit was ok. Two mates saw me in it on Saturday and both said that it was way too big. I must admit it was taking on loads of water. 2XU, a new player in the wetsuit game, were at the lake, so I tested one of their suits, it was a much better fit. The thing is, I don’t really want to fork out £300 for a new suit, sooo I’ve sent my wetsuit off to Snugg, the people who made it, and am hoping they can make it smaller and get it back to me in time for the race. Worse case, if I don’t get it back in time, or if I do and it’s still too big, then I’m just going to borrow one. At the end of the day, my swim is strong enough to forfeit a minute or two on a bad fitting wetsuit.
Sunday
Run
Half marathon, 21km / 13 miles
2hr 2 min 8 sec!!!
Not a great time by any stretch of the imagination, but for my first half, I’m more then happy. I was hoping to come in under 2 hours, but it wasn’t to be.
The weather was pretty crap, started raining half way through and pretty much didn’t stop. Bronson was driving Leo to some friends to be baby sat, and managed to find me on the road between Kingston and Hampton Court, Leo peered out the window at me trying to figure out what his crazy mother was doing…very sweet.
I felt pretty tired by 10 miles, but knowing I only had 3 left was a real relief. Bronson met me on his mountain bike and rode with me for the last 3 miles. He kept asking me questions and trying to discuss what we should do with the garden…all I could think of was ‘keep breathing’ and ‘only 3 miles left’. If we were close to the Thames, I would have pushed him in!!!
But at least I know I can do the distance, and I have another PB to try and better.
I felt a bit stiff after the run, but not unbearable. So all good!
The highlight of week 15 was my first Half Marathon…but I’ll get back to that, firstly, a breakdown:
Tuesday
1:30 swim around 3000m
Wednesday
1hr Track session, 4 X 1600m on around 7min 55sec. Not as difficult as I thought, I really enjoyed this run.
Thursday
Turbo, 1:25. Quite a tough set, consisting of ½ hour warm up, the 6 by 5 min hard, 2 min recovery, then a 20 min cool down. I have never done such a long turbo session, so really chuffed with myself. It hurt though. But also great knowing that I only have one more session to go.
Saturday
Lake Swim, 1hr 30 min. DISASTER the wetsuit is too BIG. I think I’ve just been kidding myself that the wetsuit was ok. Two mates saw me in it on Saturday and both said that it was way too big. I must admit it was taking on loads of water. 2XU, a new player in the wetsuit game, were at the lake, so I tested one of their suits, it was a much better fit. The thing is, I don’t really want to fork out £300 for a new suit, sooo I’ve sent my wetsuit off to Snugg, the people who made it, and am hoping they can make it smaller and get it back to me in time for the race. Worse case, if I don’t get it back in time, or if I do and it’s still too big, then I’m just going to borrow one. At the end of the day, my swim is strong enough to forfeit a minute or two on a bad fitting wetsuit.
Sunday
Run
Half marathon, 21km / 13 miles
2hr 2 min 8 sec!!!
Not a great time by any stretch of the imagination, but for my first half, I’m more then happy. I was hoping to come in under 2 hours, but it wasn’t to be.
The weather was pretty crap, started raining half way through and pretty much didn’t stop. Bronson was driving Leo to some friends to be baby sat, and managed to find me on the road between Kingston and Hampton Court, Leo peered out the window at me trying to figure out what his crazy mother was doing…very sweet.
I felt pretty tired by 10 miles, but knowing I only had 3 left was a real relief. Bronson met me on his mountain bike and rode with me for the last 3 miles. He kept asking me questions and trying to discuss what we should do with the garden…all I could think of was ‘keep breathing’ and ‘only 3 miles left’. If we were close to the Thames, I would have pushed him in!!!
But at least I know I can do the distance, and I have another PB to try and better.
I felt a bit stiff after the run, but not unbearable. So all good!
Tuesday, May 8, 2007
End of Week 14
Friday
Run 48 min
Saturday
Lake Swim 1hour
Bike – 65 km in 3hours
Met up with Zippy and Pip for an early morning lake swim followed by a little TOSH action.
We went to a new local lake for the swim, it was great and will defo be going there again. Water not too cold, and great changing facilities.
We then drove out to Cobham, dumped the cars and headed to the hills. Pip and I planned to do the smaller loop of the TOSH, which takes in some terrible climbs. OK, maybe only one really terrible one, but plenty of up-downs.
The killer hill is one called Winterfold, with a gradient of 21%, I ended up having to use the little chain ring for the last bit as I just couldn’t keep those pedals turning, and my HR was maxing out at 171 bpm. What an awful hill, I had nightmares….
Sunday
Run 2 X 42 min
Sunday was set-up day for our clubs race series. So ran there and back. It took every bit of my resolve to do the second run. And felt really low when I got home. But then Bronson reminded me that I was probably really tired from the previous day, so that made me feel a bit better.
I was supposed to do a session on Monday afternoon, but was just way to knackered to even consider it. But all in all, happy with a 10 hour plus week, so can’t complain.
The cycling and swimming are feeling great at the moment, the run…not. Feels terrible, my legs just feel really heavy and I just have no speed. I just plod through the runs at the moment. I hope things improve before the race, else, it’s going to be pain and agony the whole way!!!
Run 48 min
Saturday
Lake Swim 1hour
Bike – 65 km in 3hours
Met up with Zippy and Pip for an early morning lake swim followed by a little TOSH action.
We went to a new local lake for the swim, it was great and will defo be going there again. Water not too cold, and great changing facilities.
We then drove out to Cobham, dumped the cars and headed to the hills. Pip and I planned to do the smaller loop of the TOSH, which takes in some terrible climbs. OK, maybe only one really terrible one, but plenty of up-downs.
The killer hill is one called Winterfold, with a gradient of 21%, I ended up having to use the little chain ring for the last bit as I just couldn’t keep those pedals turning, and my HR was maxing out at 171 bpm. What an awful hill, I had nightmares….
Sunday
Run 2 X 42 min
Sunday was set-up day for our clubs race series. So ran there and back. It took every bit of my resolve to do the second run. And felt really low when I got home. But then Bronson reminded me that I was probably really tired from the previous day, so that made me feel a bit better.
I was supposed to do a session on Monday afternoon, but was just way to knackered to even consider it. But all in all, happy with a 10 hour plus week, so can’t complain.
The cycling and swimming are feeling great at the moment, the run…not. Feels terrible, my legs just feel really heavy and I just have no speed. I just plod through the runs at the moment. I hope things improve before the race, else, it’s going to be pain and agony the whole way!!!
Thursday, May 3, 2007
ONE MONTH TO GO!!!
Tuesday
Swim 1hr 30 min, around 3000m
Wednesday
Run – Track session
5 X 1200m
Another hard session on the track, but knees and legs all holding up fine. I found it quite easy. Could have gone a bit quicker actually and maybe even done one more set, but hey, there you go.
Probably just as well I didn’t as Leo decided to wake up at 3am and refused to go back to sleep. So quite tired again today…
I’ll be having a rest day today as am out with some mates this evening. Yippee…
Swim 1hr 30 min, around 3000m
Wednesday
Run – Track session
5 X 1200m
Another hard session on the track, but knees and legs all holding up fine. I found it quite easy. Could have gone a bit quicker actually and maybe even done one more set, but hey, there you go.
Probably just as well I didn’t as Leo decided to wake up at 3am and refused to go back to sleep. So quite tired again today…
I’ll be having a rest day today as am out with some mates this evening. Yippee…
Tuesday, May 1, 2007
1 May - OH-MY-GOD!!!
Monday
Turbo – 1hr with speed set (4 min hard, 2 min recovery)X6
Run –33min
Turbo session was really tough and took it out of me. Going eyeballs out on a turbo trainer is much tougher then doing the same on the road. On Sunday, I managed to maintain 30 to 34km/h from Cobham to the bottom of Staples no problem, but trying to maintain 30km/h on the turbo is just pain, or maybe I’m just rubbish!!!
The run felt fine. I stayed within the 45 min cut-off time…before my stomach starts to moan, so all felt great. Also ran in some new trainers I’ve had stored away for a while. The material part of the trainer (Nike’s) is a bit stiff, so should probably walk them in a bit, but the cushioning was great…very lovely and comfi. Should probably be changing my trainers more often…(note to self!!!)
Am feeling truly knackered today. But I need to just hang in there for these last few weeks of tough training, then it will be all taper till the race. Oh yippee!!!
Going to try knock out another big week, it’s a long weekend this weekend and Bronson has agreed to hang with Leo so I can get some quality training in ….bless our OH’s, what would we do without them!!!
Turbo – 1hr with speed set (4 min hard, 2 min recovery)X6
Run –33min
Turbo session was really tough and took it out of me. Going eyeballs out on a turbo trainer is much tougher then doing the same on the road. On Sunday, I managed to maintain 30 to 34km/h from Cobham to the bottom of Staples no problem, but trying to maintain 30km/h on the turbo is just pain, or maybe I’m just rubbish!!!
The run felt fine. I stayed within the 45 min cut-off time…before my stomach starts to moan, so all felt great. Also ran in some new trainers I’ve had stored away for a while. The material part of the trainer (Nike’s) is a bit stiff, so should probably walk them in a bit, but the cushioning was great…very lovely and comfi. Should probably be changing my trainers more often…(note to self!!!)
Am feeling truly knackered today. But I need to just hang in there for these last few weeks of tough training, then it will be all taper till the race. Oh yippee!!!
Going to try knock out another big week, it’s a long weekend this weekend and Bronson has agreed to hang with Leo so I can get some quality training in ….bless our OH’s, what would we do without them!!!
Monday, April 30, 2007
End of Week 13
Not a bad weekend in training terms. Took Friday off as I was generally knackered from the week. So stayed home and had a curry with Bronson, which was cool.
Saturday
Swim – 1 hr
2 laps of Liquid Lake
Run – 25:06
BPTT
Not a great swim by my standards but as this was the first openwater swim of the season and the water temp was a chilly 15 degrees (or there abouts) I’m pretty happy with that. It took me the first lap to get warm, but the second lap felt great, probably did it in around 20 mins, including a few stops to sort out my cap. I think I’ll wear ear plugs next time….. Have decided to live with my wet suit. As long as I take some time to put it on, and fasten it correctly, then I think it will be ok!!! Also don’t want to risk not getting it back from Cornwall in time for the race.
I then headed to Bush Park to do the 5km TT. Was really hoping to improve on my PB…but instead, I did worse!!! Not good. Was feeling very negative after that…all this training and I’m going slower!!!
Sunday
Bike – 80km in 3hr 9 mins.
I really didn’t feel like doing this ride, mainly because of my BPTT disappointment and also because I was riding on my own. I putted along to Esher, feeling sorry for myself, but then a group of three guys came past me, so decided to see if I could stay with them for a bit. We made up a little foreign contingent, one Italian, 2 americans and myself. I managed to stay with them just fine to the top of Staples Lane, I even managed to drop the Italian on Staples. Yippee for me, we then got chatting and they paid me a few compliments about my cycling saying I was a tough cookie…so this made me feel a bit better!!! I then ambled over to the top of Box hill, mainly on my own. I then met up with a few club mates and decided to head back with them. Again I felt pretty good and was able to keep with the pace no problem. After some more complements, I headed home feeling everything wasn’t lost after all!!!
And so begins week 14…getting close to race day now!!! All bookings for the trip are made and am awaiting our visas for France….all good to go!!!
Saturday
Swim – 1 hr
2 laps of Liquid Lake
Run – 25:06
BPTT
Not a great swim by my standards but as this was the first openwater swim of the season and the water temp was a chilly 15 degrees (or there abouts) I’m pretty happy with that. It took me the first lap to get warm, but the second lap felt great, probably did it in around 20 mins, including a few stops to sort out my cap. I think I’ll wear ear plugs next time….. Have decided to live with my wet suit. As long as I take some time to put it on, and fasten it correctly, then I think it will be ok!!! Also don’t want to risk not getting it back from Cornwall in time for the race.
I then headed to Bush Park to do the 5km TT. Was really hoping to improve on my PB…but instead, I did worse!!! Not good. Was feeling very negative after that…all this training and I’m going slower!!!
Sunday
Bike – 80km in 3hr 9 mins.
I really didn’t feel like doing this ride, mainly because of my BPTT disappointment and also because I was riding on my own. I putted along to Esher, feeling sorry for myself, but then a group of three guys came past me, so decided to see if I could stay with them for a bit. We made up a little foreign contingent, one Italian, 2 americans and myself. I managed to stay with them just fine to the top of Staples Lane, I even managed to drop the Italian on Staples. Yippee for me, we then got chatting and they paid me a few compliments about my cycling saying I was a tough cookie…so this made me feel a bit better!!! I then ambled over to the top of Box hill, mainly on my own. I then met up with a few club mates and decided to head back with them. Again I felt pretty good and was able to keep with the pace no problem. After some more complements, I headed home feeling everything wasn’t lost after all!!!
And so begins week 14…getting close to race day now!!! All bookings for the trip are made and am awaiting our visas for France….all good to go!!!
Friday, April 27, 2007
Week 13 - plodding along
Tuesday
Swim - 1,5 hours. Have no idea how far...lost track a bit...
Thursday
Run
1hr20min
Have no idea how far...lost track a bit...having real runners trots issues. Killing me at the moment. Think I may try running in the morning rather then the evenings.
Swim - 1,5 hours. Have no idea how far...lost track a bit...
Thursday
Run
1hr20min
Have no idea how far...lost track a bit...having real runners trots issues. Killing me at the moment. Think I may try running in the morning rather then the evenings.
Tuesday, April 24, 2007
Week 13
Ok, last week was my biggest week ever, 10,5 hours of training. Yippee for me!!! We’ll just ignore the fact that it was supposed to be a recovery week!
Friday
Run
50mins, around 9km
Had a bit of a sore tum, so had to cut the run short!!
Saturday
Bike
110km in 4hrs45mins, with just over 1300m of climbing!
Followed by a 25 min run. (or plod to be accurate)
Went out with Pip, was a great day for riding. The bluebells were flowering in the hills and it was a lovely warm day...what a cracker. I was really tired after the bike, the trip home really hurt. The run felt better then my last disastrous attempt, so happy with that.
Sunday
Run
10,2 km in 1hr.
Week 13
Hard to believe I only have 4 more weeks of serious training left...makes me very nervous.
Monday
Turbo
1hr - with speed session.
Run
19 mins
Friday
Run
50mins, around 9km
Had a bit of a sore tum, so had to cut the run short!!
Saturday
Bike
110km in 4hrs45mins, with just over 1300m of climbing!
Followed by a 25 min run. (or plod to be accurate)
Went out with Pip, was a great day for riding. The bluebells were flowering in the hills and it was a lovely warm day...what a cracker. I was really tired after the bike, the trip home really hurt. The run felt better then my last disastrous attempt, so happy with that.
Sunday
Run
10,2 km in 1hr.
Week 13
Hard to believe I only have 4 more weeks of serious training left...makes me very nervous.
Monday
Turbo
1hr - with speed session.
Run
19 mins
Did my first speedwork turbo session, it really hurt. Don't know how I'm going to do the next 3 weeks... the run felt great after the Turbo, starting to feel a little happier about being able to run after the bike. I have four more weeks to get the legs used to this pain thing! They are not going to be happy, especially when they get wind of those stairs!
Thursday, April 19, 2007
And so it begins
Great, so now that I have confirmed that I am actually in week 12, I can have another look at the schedule and plan the last few weeks of training.
Basically I should be doing some speedwork, and some recovery sessions.
Yeah right...what I am going to do is, the speed sessions for the run and the bike. I'll do the bike ones on my turbo at home, and I'll do the club track sessions. I do enough swimming speedwork so not worried about that.
Then I'll be doing some brick sessions to get the legs used to running after the cycle. My first attempt at this was rubish but this will improve with a bit of luck.
Recovery sessions, I plain and simply do not have time for this....so, no can do!!!
I haven't tried swimming in the wetsuite yet...maybe next week....
I did however do the club track session, I was not looking forward to this as a) I'm a crap runner, b) I turn into an even crappier runner on a track, c) I thought I'd be really stiff afterwards.
Wednesday
Run
Track session
warmup, cool down - 4laps = 1,6km
8X400m = 3,2km slowest 1:45, fastest 1:30
And it went really well. My target was 7 x 400m on 1:54, and I managed 8 x 400m on around 1:36. My heart rate rocketed to 176 as expected on a hard sprint, but I was able to bang 'em all out without too much trouble. I usually hate track sessions and am constantly wishing for the clock to spend the hour. But Wednesday went fine, I wasn't the slowest, and I could manage the whole set, usually I have to sit some out. Also yesterday, no stiffness. My calves felt a bit tight, but no more then after my usual runs. So very happy with that. So maybe all this base business is paying off....yippee for me!!!
Basically I should be doing some speedwork, and some recovery sessions.
Yeah right...what I am going to do is, the speed sessions for the run and the bike. I'll do the bike ones on my turbo at home, and I'll do the club track sessions. I do enough swimming speedwork so not worried about that.
Then I'll be doing some brick sessions to get the legs used to running after the cycle. My first attempt at this was rubish but this will improve with a bit of luck.
Recovery sessions, I plain and simply do not have time for this....so, no can do!!!
I haven't tried swimming in the wetsuite yet...maybe next week....
I did however do the club track session, I was not looking forward to this as a) I'm a crap runner, b) I turn into an even crappier runner on a track, c) I thought I'd be really stiff afterwards.
Wednesday
Run
Track session
warmup, cool down - 4laps = 1,6km
8X400m = 3,2km slowest 1:45, fastest 1:30
And it went really well. My target was 7 x 400m on 1:54, and I managed 8 x 400m on around 1:36. My heart rate rocketed to 176 as expected on a hard sprint, but I was able to bang 'em all out without too much trouble. I usually hate track sessions and am constantly wishing for the clock to spend the hour. But Wednesday went fine, I wasn't the slowest, and I could manage the whole set, usually I have to sit some out. Also yesterday, no stiffness. My calves felt a bit tight, but no more then after my usual runs. So very happy with that. So maybe all this base business is paying off....yippee for me!!!
Wednesday, April 18, 2007
Where am I???
Well, I seem to have completely lost track of where I am in the bigger scheme of things....thanks to two weekends away, lots of work, having to make some travel and visa plans for the trip to Switzerland (a huge pain!!!), etc etc. So today I sat down and had a long hard look at where I am...Only to discover that I'm in a recovery week and didn't even know. I'm not going to actually do the recovery week as I had two bad weeks thanks to travel's, so an update on what I've done since last post:
Saturday
Bike: 90km - 03:41:00
Did the Surrey hills...on my own, mental toughness bla bla. Staples, Ranmore, Box hill and back the same way. I went really early, so quite nice being on my way home when everyone else was heading out. The hills were tough and killed my legs. I was pretty much useless on Saturday night, could barely get off the couch.
Sunday
Bike: 31km - 01:15:00
This was supposed to be a brick session, but I barely left home when I realised the legs were just too tired from the day before. This made me really miserable as I wondered how the heck I was going to do this on race day. Think it's time to lower those expectations a bit....
Tuesday
Run: 10,2km in 58 mins
Swim: 3400m in 1hr30min
This was really tough as I haven’t done much swimming in a while thanx to the pools being closed over Easter break and me doing that SwimForTri thing. Going to have to get my butt to a few more swim sessions.
I also have to decide on my wet suite, i.e. what to do….I had a Snugg made-to-measure, but when it arrived, it was to big in parts. I left it as it was soon after that I fell pregnant with The Little Man, so the wet suite being too big worked in my favour, but I need to swim with it and decide if I’m going to send it in to be made smaller or if I’m going to leave it as is. The swim is quite short so not sure if it’s worth all the effort of sending it to Cornwall. I’ll need to decide soon if I have any hope of getting it back in time for the race.
Last week ended up being a pretty good week, I managed 9.5 hours of training. Result!!!
Tuesday, April 10, 2007
Week 10, or is it 11???
Feels like I haven’t posted in ages….very rubbish of me…
Well let’s seee know…
After Wednesday’s run, I didn’t do much, which is very bad. I was hoping on having a big catch up weekend over Easter as we were holidaying on the Isle of Wight. It didn’t go exactly to plan. I did no running and only two bike rides. But I can’t complain!!!
Saturday - Bike
90km in 3hr 40
http://www.sanoodi.com/route/plodder/isle-of-wight-90km/2007-04-07/00-00-00/
I set of early on Saturday morning and managed to cycle the whole way around the IOW, I went Clockwise from Bembridge towards Freshwater, then back via Yarmouth to Newport, then on to Ryde, then back to Bembridge. 90km in 3hr 40, which doesn’t sound great but considering all the climbing I did, I’m quite happy. IOW is anything but flat. There were no really terrible hills, I could get up all of them ok, but there were just a lot of them, so the legs felt really tired by halfway.
These pics where taken from the top of the highest climb... a nasty hill just outside on Ventnor.
Monday I did a shorter ride, 37km in around 1hr 30 min, just from Bembridge to the Ferry at East Cowes. I also had one of those stupid falls…i.e. can’t manage-to-unclip-in-time type ones. So have 3 bruises to show for it…nice!!!
Since returning from IOW, I’ve been doing lots of running, to catch up, and also because there has been no swimming this week. Runs look like this:
Tuesday
7km in 46 mins
Wednesday
12,8km in 1hr 20
Thursday
7,6km in 48 mins
I had a bit of a rude awakening on Wednesday, I took a closer look at the run course for the half Ironman and discovered that the short sharp elevation on the run route is in fact a staircase… that we have to do 3 times…dammit. My knees don’t do stairs very well. So on my long run, I went over every staircase I could find. And I’m happy to report it wasn’t as bad as I thought. My HR does go up, but as long as I take one stair at a time, my knees hold, so very happy with that!!!
Lots of cycling planned for the weekend…I hope!!!
Well let’s seee know…
After Wednesday’s run, I didn’t do much, which is very bad. I was hoping on having a big catch up weekend over Easter as we were holidaying on the Isle of Wight. It didn’t go exactly to plan. I did no running and only two bike rides. But I can’t complain!!!
Saturday - Bike
90km in 3hr 40
http://www.sanoodi.com/route/plodder/isle-of-wight-90km/2007-04-07/00-00-00/
I set of early on Saturday morning and managed to cycle the whole way around the IOW, I went Clockwise from Bembridge towards Freshwater, then back via Yarmouth to Newport, then on to Ryde, then back to Bembridge. 90km in 3hr 40, which doesn’t sound great but considering all the climbing I did, I’m quite happy. IOW is anything but flat. There were no really terrible hills, I could get up all of them ok, but there were just a lot of them, so the legs felt really tired by halfway.
These pics where taken from the top of the highest climb... a nasty hill just outside on Ventnor.
Monday I did a shorter ride, 37km in around 1hr 30 min, just from Bembridge to the Ferry at East Cowes. I also had one of those stupid falls…i.e. can’t manage-to-unclip-in-time type ones. So have 3 bruises to show for it…nice!!!
Since returning from IOW, I’ve been doing lots of running, to catch up, and also because there has been no swimming this week. Runs look like this:
Tuesday
7km in 46 mins
Wednesday
12,8km in 1hr 20
Thursday
7,6km in 48 mins
I had a bit of a rude awakening on Wednesday, I took a closer look at the run course for the half Ironman and discovered that the short sharp elevation on the run route is in fact a staircase… that we have to do 3 times…dammit. My knees don’t do stairs very well. So on my long run, I went over every staircase I could find. And I’m happy to report it wasn’t as bad as I thought. My HR does go up, but as long as I take one stair at a time, my knees hold, so very happy with that!!!
Lots of cycling planned for the weekend…I hope!!!
Thursday, April 5, 2007
Week 10 – A bit rubbish
Monday I woke up with a bit of a cold, so no training. I did manage to shake the cold by taking loads of vitamins and some cold tabs from boots. Thankfully by Tuesday I was ok.
Not that it helped, as I was missing the swim because I was doing a SwimforTri session orgainsed by our club. About 10 minutes of swimming so not even going on the log.
Wednesday – Run, 10km in 1hr1min.
Log looks really crap for this week. Just the run then….oh well, could be worse!!!
We are going to the Isle of Wight for the weekend, so lots of training planned. Hopefully I’ll have loads to post next week.
For the record, below is a summary of the swim for tri session, just me analysis. When I figure out how to upload the clip, I’ll post a link….it’s in DVD format at the moment so I need to convert it.
Not that it helped, as I was missing the swim because I was doing a SwimforTri session orgainsed by our club. About 10 minutes of swimming so not even going on the log.
Wednesday – Run, 10km in 1hr1min.
Log looks really crap for this week. Just the run then….oh well, could be worse!!!
We are going to the Isle of Wight for the weekend, so lots of training planned. Hopefully I’ll have loads to post next week.
For the record, below is a summary of the swim for tri session, just me analysis. When I figure out how to upload the clip, I’ll post a link….it’s in DVD format at the moment so I need to convert it.
“My BAD and UGLY: I’m kicking a bit deep.
My left arm is lazier then my right.
It doesn’t catch as well, goes wide to the left and collapses near the end.
Catch could be a bit sooner and a bit stronger.
In general I need to work on the finish of my stroke.
I could glide a bit longer, i.e closer to catch-up.
The coach wasn’t too concerned with wide-arms, unless it was really ugly. But from me watching myself, I’d like to get more of a gap there.
I found seeing my stroke very useful and will be getting the coaches to watch for my bad points. “
Monday, April 2, 2007
The last of week 9
Thursday – Turbo, 25,5km in 01:00:00 – Horrid again, man I hate the Turbo…but gotta do it for mental toughness etc etc. There was track cycling on the telly, so this was a bit of motivation.
Saturday – Bike, 76,5km in 2hr 55 min. I did this ride on my own, for mental toughness etc etc (talk about a recurring theme)!!! I headed to Windsor, via a few small hills, then through The Great Park before getting into Windsor proper. The back the flat fast route via Runnymede. It was an ok ride really, bit all over the place in the beginning, I couldn’t get into a comfortable pace, my heart rate was all over the show so had to keep slowing down and speeding up and changing gear till I found some sort of a rhythm. Then things went much better. Coming back, I was going great guns till I hit a headwind about 15km from home, the last bit was tough, but I managed. I need to have my bike setup checked as my right knee hurt a little, must be my cleat or shoe or something!!!
Sunday – Run, 13,2km in 01:21:05, with a 15 minute warm-up run. Race went great, decided to race at what I thought will be my half marathon pace, i.e. at a heart rate of 145-147 bpm. Decided to go till 7 miles at this rate, then speed up for the last mile and a bit to the finish. All went well, at 7 miles I felt like I could go another 6 miles if I had to. My time was way off my PB, but hey ho…might not see any of my PB’s for a while!!!
Saturday – Bike, 76,5km in 2hr 55 min. I did this ride on my own, for mental toughness etc etc (talk about a recurring theme)!!! I headed to Windsor, via a few small hills, then through The Great Park before getting into Windsor proper. The back the flat fast route via Runnymede. It was an ok ride really, bit all over the place in the beginning, I couldn’t get into a comfortable pace, my heart rate was all over the show so had to keep slowing down and speeding up and changing gear till I found some sort of a rhythm. Then things went much better. Coming back, I was going great guns till I hit a headwind about 15km from home, the last bit was tough, but I managed. I need to have my bike setup checked as my right knee hurt a little, must be my cleat or shoe or something!!!
Sunday – Run, 13,2km in 01:21:05, with a 15 minute warm-up run. Race went great, decided to race at what I thought will be my half marathon pace, i.e. at a heart rate of 145-147 bpm. Decided to go till 7 miles at this rate, then speed up for the last mile and a bit to the finish. All went well, at 7 miles I felt like I could go another 6 miles if I had to. My time was way off my PB, but hey ho…might not see any of my PB’s for a while!!!
Thursday, March 29, 2007
Wednesday - Week 9
Run - 10,2km in 1hr.
Knees feeling much better thanks to some stretching. Not a fast run but nice and steady. The running is going fine, not great, just fine. I was hoping that by now it would feel really easy, and be a bit quicker...but alas, not. No need for panic though, still 10 full weeks to go.
This week will also be a race week. 8,2 miles on Sunday. I know it's not going to be fast, so best resign myself to that now. I plan to start out steady, HR of no more then 147, then just take it from there...If I feel ok on the way back to Kingston, I may step it up a bit, but no heroics. (And don’t snigger Pip’s, I mean it !!) Depends on the HR and the knees really.
Knees feeling much better thanks to some stretching. Not a fast run but nice and steady. The running is going fine, not great, just fine. I was hoping that by now it would feel really easy, and be a bit quicker...but alas, not. No need for panic though, still 10 full weeks to go.
This week will also be a race week. 8,2 miles on Sunday. I know it's not going to be fast, so best resign myself to that now. I plan to start out steady, HR of no more then 147, then just take it from there...If I feel ok on the way back to Kingston, I may step it up a bit, but no heroics. (And don’t snigger Pip’s, I mean it !!) Depends on the HR and the knees really.
Wednesday, March 28, 2007
Week 9 - First Race
Monday - Run6,7km in 40min
Not a great run, knees were killing me. Think it's time for new trainers. But I'm also going to try doing more stretching, hopefully that helps too.
Tuesday - Swim
3500m in 1hr30
There are 2 swimming sessions on Tuesday's one at 7:30 and the next at 8:30. I usually make it there for the second half of the first session and then stay for the second session. I am really enjoying the second session these days. It's a lot quieter, there are usually just 2 or 3 of us in my lane, and we are of similar speeds so the going is good and we usually get through the whole set. The first session is usually quite crowded, with up to 8 or 10 in a lane, and the difference between the fastest and the slowest is quite noticeable.
Last night I wore my heart rate monitor to the swim session. The aim really to figure out what my swim heart rate will be on race day, I need it to be similar to my bike heart rate, found this gem of information in my training plan (I've actually started reading the notes at the bottom of the plan...finally). And to quote:
'For athletes in their late twenties to mid thirties, try to keep it closer to 150. The idea behind this method of training is to prepare your heart rate for the bike ride upon exiting the water during a race. The closer your heart rate is to your bike training rate, the better the outcome of your entire race.'
Great...well, we did some speed sets yesterday which pushed the HR up to over 150, so I think 150 will be a sustainable target for the swim. Great!!!
Tuesday, March 27, 2007
End of Week 8
Thursday – Swim
About 1700m in around an hour.
Last week really went to pot…I was still suffering a bit with my shoulder and just lacked the motivation to train. Not good at all…On top of this, we were away in Belfast for a long weekend. The hotel we stayed in had a small gym so I took my trainers and intended to fit in some treadmill runs, but this just didn’t happen. Mainly because I was so shattered at the end of the day from running after my very active toddler and also because I had an early dinner every night at Leo’s Great Grandparents house. By the time my dinner settled, it was too late and I was too tired…
Ah well, what can you do….no point getting angry about it, so will take on week 9 as best I can, and hopefully fit a bit more in!
About 1700m in around an hour.
Last week really went to pot…I was still suffering a bit with my shoulder and just lacked the motivation to train. Not good at all…On top of this, we were away in Belfast for a long weekend. The hotel we stayed in had a small gym so I took my trainers and intended to fit in some treadmill runs, but this just didn’t happen. Mainly because I was so shattered at the end of the day from running after my very active toddler and also because I had an early dinner every night at Leo’s Great Grandparents house. By the time my dinner settled, it was too late and I was too tired…
Ah well, what can you do….no point getting angry about it, so will take on week 9 as best I can, and hopefully fit a bit more in!
Wednesday, March 21, 2007
Week 8
Tuesday - Swim 2400m in 1:05
Wednesday - Bike 40km in 1:10
Wednesday - Bike 40km in 1:10
Run 9,1Km in 54:43
Well week 8 was a bit slow getting off the ground, but seems to be up and running OK now.
Swim went well on Tuesday, shoulder managed ok, so all good there.
Yesterday I helped a student out by being a test case for his dissertation. I had to do a 20km ride followed by a 2km run. It all went a bit pants though as some equipment he required was in he wrong place so the set up took forever, then the silly electrodes started falling off once I was up to speed on the bike…
But the training for me was pretty good, ended up doing a ½ Hour speed session on the bike, followed by a hard 1km run. All at threshold heart rate. I thought I’d not make it, but it actually went well. Managed to do the bike bit at 200watts with a HR at 162 or there about and then maintain that on to the run. The poor chap thought I’d blow up somewhere along the line, but I was really fine.
It’s the first bit of speed work I’ve done so a bit of a taste of things to come….
But the training for me was pretty good, ended up doing a ½ Hour speed session on the bike, followed by a hard 1km run. All at threshold heart rate. I thought I’d not make it, but it actually went well. Managed to do the bike bit at 200watts with a HR at 162 or there about and then maintain that on to the run. The poor chap thought I’d blow up somewhere along the line, but I was really fine.
It’s the first bit of speed work I’ve done so a bit of a taste of things to come….
Monday, March 19, 2007
End of Week 7
Saturday – Bike 75,5km in 03:09:00.
Sunday – Run 12,6km in 01:18:00
I ended up taking two rest day’s back to back last week…felt a bit guilty about that but couldn’t really be helped. I’ve managed to pull a muscle in my shoulder and it hurts like hell. Still does today, think I might have to have it seen to…
Still managed a bike ride on Saturday, Pip and I went to Richmond Park to do laps. Laps of RP can be really boring, but doing them with someone makes for a much easier ride. We also changed direction, so 2 laps counter clockwise, then 2 clockwise then one more counter clockwise. Definitely breaks it up and makes it bearable. After 5 laps , Pip needed to head off, so I did one more lap before heading home. Mainly because I was halfway through the lap anyway and also because I wanted to avoid the really short sharp hill. So six laps in the end, a new record!!! Pip was going great guns, that girl is much stronger and faster then she thinks she is…just needs to be prepared to hurt a little…
Saturday’s run was painful, the knees and shoulder were giving me hell, I was a bit short on the run, but not the end of the world. The weather had also turned into a real mare which made for tough going. But I’m glad I did it…
This week is going to be a bit all over the place as Bronson, Leo and I are heading to Belfast for a long weekend. Bronson is going there on business but as his Granddad lives there we are combining it with a family trip. We are staying in a real posh hotel that has a gym, so will hopefully still get a decent amount of training in.
Sunday – Run 12,6km in 01:18:00
I ended up taking two rest day’s back to back last week…felt a bit guilty about that but couldn’t really be helped. I’ve managed to pull a muscle in my shoulder and it hurts like hell. Still does today, think I might have to have it seen to…
Still managed a bike ride on Saturday, Pip and I went to Richmond Park to do laps. Laps of RP can be really boring, but doing them with someone makes for a much easier ride. We also changed direction, so 2 laps counter clockwise, then 2 clockwise then one more counter clockwise. Definitely breaks it up and makes it bearable. After 5 laps , Pip needed to head off, so I did one more lap before heading home. Mainly because I was halfway through the lap anyway and also because I wanted to avoid the really short sharp hill. So six laps in the end, a new record!!! Pip was going great guns, that girl is much stronger and faster then she thinks she is…just needs to be prepared to hurt a little…
Saturday’s run was painful, the knees and shoulder were giving me hell, I was a bit short on the run, but not the end of the world. The weather had also turned into a real mare which made for tough going. But I’m glad I did it…
This week is going to be a bit all over the place as Bronson, Leo and I are heading to Belfast for a long weekend. Bronson is going there on business but as his Granddad lives there we are combining it with a family trip. We are staying in a real posh hotel that has a gym, so will hopefully still get a decent amount of training in.
Thursday, March 15, 2007
Wednesday - Week 7
Wednesday - Run - 10km in 1 hour.
Well, this has turned into a bit of a nightmare week. I missed my swim
on Tuesday, thanx to South West Trains breaking down all over the place,
B didn't make it home in time for me to go swimming...Usually I'd just
rearrange my schedule and swim on Thursday but B has a work function on
Thursday so no-can-do. What a mission. But I'm not too worried,
because a) I can swim okish, b) on race day, only 10% of my time will be
spent on the swim...so no use stressing about it.
The other reason that this is a nightmare week is that I've been going
to the gym. There was a promotion at one of the gym chains near where I
work, so a friend and I got a 5 day pass to the gym. So I've been doing
40 min workouts during my lunch break. I haven't done a gym weights
session in ages, and I am soooo stiff and sore it's disgraceful!!! I
used to be quite the gym bunny in my youth, well, that's gone out the
window....funny how middle-age just sneaks up on one!!!
Tuesday, March 13, 2007
Week 6 to Week 7
Friday
Run – 8,3km in 53 mins
Saturday
Bike – 73km in 3hr15min. Went out with Sharon and Pip again…went a slightly different route to the Surrey Hills. Ended up on Box hill where we caught the tail end of the Ballbuster Duathlon. Was quite chuffed with myself as I passed 3 competitors coming up Zig Zag rd that takes you to the top of the hill. Me overtake people on a hill is unheard of!!!
View from the top of Box hill, overlooking Dorking (I think).
Pic taken on the move, that's the Pipster in her Tritalk Gear....and my rather large looking right ear!!!
The road ahead, as we head off Box hill towards Leatherhead.
Sunday
Run around 30 mins of running, don’t know how far. Bit of a disaster i.t.o. running, but a fun morning out anyway. I wanted to do the Richmond park loop with Leo, but I was finding the running and pushing of the jogger hard on the knees, so decided to take a short cut back to the car. We took a cross country trail to Pen Ponds, I then had to cross a huge muddy section where we both nearly got stuck. My trainers and legs where caked in a mixture of Deer poop and mud. Great!!!!
Not great for running, but hey, sometimes you just have to say, to hell with it and rather go jumping in the mud with your toddler!!!!
Week 7
Monday
Turbo – 22,5km in around 45min, 7km Run in 43min. After chatting with a fellow club mate who did his first HIM last year, (or was it the year before???) I decided to try a wee brick to see what the knees would have to say. So I did a 22,5km (15 mile Turbo and the tootled out for a run. It was slow and a bit painful to begin with but not half bad. Think I’ll try a few more of these in the near future, maybe a run after my long bike ride…gotta get the legs used to the pain!
Run – 8,3km in 53 mins
Saturday
Bike – 73km in 3hr15min. Went out with Sharon and Pip again…went a slightly different route to the Surrey Hills. Ended up on Box hill where we caught the tail end of the Ballbuster Duathlon. Was quite chuffed with myself as I passed 3 competitors coming up Zig Zag rd that takes you to the top of the hill. Me overtake people on a hill is unheard of!!!
View from the top of Box hill, overlooking Dorking (I think).
Pic taken on the move, that's the Pipster in her Tritalk Gear....and my rather large looking right ear!!!
The road ahead, as we head off Box hill towards Leatherhead.
Sunday
Run around 30 mins of running, don’t know how far. Bit of a disaster i.t.o. running, but a fun morning out anyway. I wanted to do the Richmond park loop with Leo, but I was finding the running and pushing of the jogger hard on the knees, so decided to take a short cut back to the car. We took a cross country trail to Pen Ponds, I then had to cross a huge muddy section where we both nearly got stuck. My trainers and legs where caked in a mixture of Deer poop and mud. Great!!!!
Not great for running, but hey, sometimes you just have to say, to hell with it and rather go jumping in the mud with your toddler!!!!
Week 7
Monday
Turbo – 22,5km in around 45min, 7km Run in 43min. After chatting with a fellow club mate who did his first HIM last year, (or was it the year before???) I decided to try a wee brick to see what the knees would have to say. So I did a 22,5km (15 mile Turbo and the tootled out for a run. It was slow and a bit painful to begin with but not half bad. Think I’ll try a few more of these in the near future, maybe a run after my long bike ride…gotta get the legs used to the pain!
Thursday, March 8, 2007
Wednesday – Week 6
Run 40 min – 6.7km I ended up working from home yesterday as Little Man needed to be collected early from the minders, so I decided to squeeze a run in…It was also a lovely sunny day so wanted to take advantage of running in the warm sunlight rather then the cold dark!!!
So strapped Leo into the jogger and opted for a riverside run, out for 20 mins and then back again.
Made two mistakes. Firstly, I did a bit of a ‘Pips’, i.e. I didn’t check the tire pressure on the jogger, they were quite flat, so made for hard work pushing Leo along.
Mistake number two was that I didn’t know it was Spring Tide, ad to this all the rain we have had recently, this meant that the river started flooding exactly halfway through my run. So ended up with a laughing baby as we went whoshing through the water, and wet trainers!!!
So strapped Leo into the jogger and opted for a riverside run, out for 20 mins and then back again.
Made two mistakes. Firstly, I did a bit of a ‘Pips’, i.e. I didn’t check the tire pressure on the jogger, they were quite flat, so made for hard work pushing Leo along.
Mistake number two was that I didn’t know it was Spring Tide, ad to this all the rain we have had recently, this meant that the river started flooding exactly halfway through my run. So ended up with a laughing baby as we went whoshing through the water, and wet trainers!!!
Wednesday, March 7, 2007
Tuesday - Week 6
Swim - 3000m , Don’t have a clue on the time, probably around 1hr 30 mins, but there were quite a few stops and interruptions. Decided to not kill myself on the swim like last week because I paid the price the next day.
Swim was good, but I need to spend more time thinking about technique…boring boring. I’ve signed up to do a swim analysis with Swim for tri who sponsor our club, you swim in one of those endless pools and they film you and then break your stroke down and give you pointers to work on. They also give you a DVD to take home to remind yourself of what you need to work on.
Quite cool, so I’ll be sacrificing my swim session that week for this…but maybe with a bit of pleading I’ll get to the Thursday session instead...will have to speak to the boss man!!!
Swim was good, but I need to spend more time thinking about technique…boring boring. I’ve signed up to do a swim analysis with Swim for tri who sponsor our club, you swim in one of those endless pools and they film you and then break your stroke down and give you pointers to work on. They also give you a DVD to take home to remind yourself of what you need to work on.
Quite cool, so I’ll be sacrificing my swim session that week for this…but maybe with a bit of pleading I’ll get to the Thursday session instead...will have to speak to the boss man!!!
Tuesday, March 6, 2007
Monday - Week 6
Run- 8,3km in 50 min. Did this as a bit of a recovery run as the legs were still hurting loads from Sunday's bike. I just kept thinking, man I've had more then 24 hours recovery, how am I going to run straight off the bike on race day???
Week 6 off to a good start, though I'm very tired....4250 m swim is not going to happen tonight, I'll see how much I can manage.
Monday, March 5, 2007
End of Week 5
Wednesday
Turbo – 15km in around 45 mins. I just couldn’t do it…no motivation….PLEASE, bring on the summer….I’ve even thought about cycling in Richmond park in the dark. Drastic I know, if it weren’t for the Deer, particularly the pointy bits on one end, I’d be there. But I just think it’s too much of a risk. One hard fall and then that’s my season over, and of course, who will look after Little Man???
Friday
Run – 10,2km in 1hr01min. I took Friday off as we were heading up to Oxford for the night. So I did this run in the morning before heading up to Oxford. I ran a new route that takes in a portion of the Kingston breakfast run which I’m due to run on 1st April. The traffic was manic at that time of the morning, but otherwise a great run.
Sunday
Bike – 88km in around 3:45, I think. I was so trashed when I got off the bike that I forgot to check the time on my bike computer. It will be saved so will check it out . Was a great ride all considering. The weather was really wet, by the end of the ride, I had puddles in my shoes!!! The route went from Hampton, through Esher, to Cobham, then on to Leatherhead, then the back roads to the top of Box Hill for a much needed tea stop.
The group decided to head back to Hampton via the same route, but a club mate Nigel who is training for IMUK (UK Ironman) needed to extend his ride, so he was heading to the top of Staples Lane via Ranmore common. I decided to join him, mainly because I hadn’t done a decent Turbo session this week, but also because Nigel paid for my hot choc and slice of bread pudding, so I couldn’t leave him to finish the ride on his own.
It was tough, it had started to rain just outside of Cobham and it was getting heavier and heavier. Going really fast down hill when you can’t see is not fun. The roads where also in a terrible state, heaps of sand, mud and foliage in the roads, besides the huge puddles, often hiding potholes etc. There are some real yuck hills, and we were basically riding against the current as mini rivers flowed down the hills.
But we made it, and I was pretty chuffed with the distance and time.
At the moment I’m a little short on the run and the bike, but not by much, so no need for panic just yet…hard not to panic when I think that my epic bike ride of yesterday was slightly short, and I’d have to get off the bike and run a half marathon….best not to think about it!!!
Turbo – 15km in around 45 mins. I just couldn’t do it…no motivation….PLEASE, bring on the summer….I’ve even thought about cycling in Richmond park in the dark. Drastic I know, if it weren’t for the Deer, particularly the pointy bits on one end, I’d be there. But I just think it’s too much of a risk. One hard fall and then that’s my season over, and of course, who will look after Little Man???
Friday
Run – 10,2km in 1hr01min. I took Friday off as we were heading up to Oxford for the night. So I did this run in the morning before heading up to Oxford. I ran a new route that takes in a portion of the Kingston breakfast run which I’m due to run on 1st April. The traffic was manic at that time of the morning, but otherwise a great run.
Sunday
Bike – 88km in around 3:45, I think. I was so trashed when I got off the bike that I forgot to check the time on my bike computer. It will be saved so will check it out . Was a great ride all considering. The weather was really wet, by the end of the ride, I had puddles in my shoes!!! The route went from Hampton, through Esher, to Cobham, then on to Leatherhead, then the back roads to the top of Box Hill for a much needed tea stop.
The group decided to head back to Hampton via the same route, but a club mate Nigel who is training for IMUK (UK Ironman) needed to extend his ride, so he was heading to the top of Staples Lane via Ranmore common. I decided to join him, mainly because I hadn’t done a decent Turbo session this week, but also because Nigel paid for my hot choc and slice of bread pudding, so I couldn’t leave him to finish the ride on his own.
It was tough, it had started to rain just outside of Cobham and it was getting heavier and heavier. Going really fast down hill when you can’t see is not fun. The roads where also in a terrible state, heaps of sand, mud and foliage in the roads, besides the huge puddles, often hiding potholes etc. There are some real yuck hills, and we were basically riding against the current as mini rivers flowed down the hills.
But we made it, and I was pretty chuffed with the distance and time.
At the moment I’m a little short on the run and the bike, but not by much, so no need for panic just yet…hard not to panic when I think that my epic bike ride of yesterday was slightly short, and I’d have to get off the bike and run a half marathon….best not to think about it!!!
Wednesday, February 28, 2007
Tuesday - Week 5
Swim - 3800m in around 1hr45min.
Yes, quite a wopper swim, and this morning I feel well tired!!! Also Leo had a bit of a restless night so was up a few times to settle the little man. But all good, not sure how I'll manage the turbo tonight but lets see...
Yes, quite a wopper swim, and this morning I feel well tired!!! Also Leo had a bit of a restless night so was up a few times to settle the little man. But all good, not sure how I'll manage the turbo tonight but lets see...
Tuesday, February 27, 2007
Monday - Week 5
Run - 45 min, around 7 km.
Was very tired, not the greatest run but hey...at least it's done now!!!!
Started on my healthy eating routine to see if I can shift some of the excess weight...got on the scales yesterday morning, NOT GOOD. But much happier this morning as I was already 0,3kg down. V. good!!! Would like to loose 4 kg's by the end of March. That must be do-able.
Was very tired, not the greatest run but hey...at least it's done now!!!!
Started on my healthy eating routine to see if I can shift some of the excess weight...got on the scales yesterday morning, NOT GOOD. But much happier this morning as I was already 0,3kg down. V. good!!! Would like to loose 4 kg's by the end of March. That must be do-able.
Monday, February 26, 2007
Week 4 in-a-can!!
Saturday – 75km bike ride, in 3hr05. Went out with Sharon and Pip for a little all-girl bike ride, gotta love it. We did the hilly Windsor route, with mandatory tea stop. The pace was comfortable, except for a few bits where we got rained on, and there was a long bit where we were going into the wind, that really hurt. Also nice to ride and have a bit of a natter….usually I’m hanging on the back for dear life in complete survival mode!!!!Here are some pics taken on our ride. That’s Sharon in the Turbo kit, and Pip’s up front in her commuters neon jacket (very fetching!!!) We’ve just left Windsor proper and were passing through Old Windsor heading towards Runnymede. That’s the Thames on our left.
Sunday – 12km run in 1hr11min. Bronson, Leo and I did the Richmond park run again, managed to knock 4 mins off our last time so quite happy with that. Heart rate stayed nice and constant so wasn’t killing myself. We have had pretty wet weather in the last week, so the park was real wet and muddy. I though for sure our time would be slower, but what-do-you-know…It was a tough old run that, especially near the end as Leo was starting to get bored and Bronson has making all funny noises to entertain him. He was also leaping up and down like a crazy person while Leo chuckled away or screamed in unison. It’s very difficult running and laughing at the same time!!!!
I’m quite happy with this last week. Managed to do 8,5 hours of training…brilliant. If I can keep this up, I’ll be on track to finish CH70.3 without too much trouble. There is a guy in our club who did IMUK ’06 on less then 5 hours of training a week….I’m doing a bit more then that and only need to go half as far…yippee!!!Now for week 5, BRING IT ON!!!!
Friday, February 23, 2007
Thursday - Week 4
Run - 58:43, 9,1km - Had to run real slow in the beginning due to sore knees (oh brother)...but once I was warmed up, the knees felt ok so I could get a move on again. Average heart rate was 147, a definite indication that I was going steady. The last of the lurgie has left so lungs feel good-to-go, finally.
I have to do two things, more of one, less of the other…
Firstly, I have to do more stretching…especially around the knees. Maybe add to this some strengthening exercises. Else these knees are just not going to make it. I’ve also got a sinking sensation that there is a staircase on the run route, that I’ll have to get up three times. Stairs really kill my knees. I found a post on Tritalk, and after having a closer look at the profile for the race run route, I think they may be right….this is what I’m talking about:
Maybe it’s not a stair case….please god!!! (the bit at the 2km mark). If the profile is accurate, it would mean the stair case starts at 1,8km and goes on for 200m. And the elevation is 10m...surely not a staircase, but rather a short sharp hill. Either which way, it's going to be hell on the knees.
Secondly, I have to start eating less. I need to shed some extra baggage before the race. If I could just stop eating sweets and cookies, I’ll be fine. But I have the most horrific sweet tooth, runs in the family I’m afraid…maybe I should get on a scale and log my weight. SCARY!!!!
I have to do two things, more of one, less of the other…
Firstly, I have to do more stretching…especially around the knees. Maybe add to this some strengthening exercises. Else these knees are just not going to make it. I’ve also got a sinking sensation that there is a staircase on the run route, that I’ll have to get up three times. Stairs really kill my knees. I found a post on Tritalk, and after having a closer look at the profile for the race run route, I think they may be right….this is what I’m talking about:
Maybe it’s not a stair case….please god!!! (the bit at the 2km mark). If the profile is accurate, it would mean the stair case starts at 1,8km and goes on for 200m. And the elevation is 10m...surely not a staircase, but rather a short sharp hill. Either which way, it's going to be hell on the knees. Secondly, I have to start eating less. I need to shed some extra baggage before the race. If I could just stop eating sweets and cookies, I’ll be fine. But I have the most horrific sweet tooth, runs in the family I’m afraid…maybe I should get on a scale and log my weight. SCARY!!!!
Thursday, February 22, 2007
Wednesday - Week 4
Turbo - 30 km, 1hr 5 mins.
Doing a turbo session is really the worst punishment for me....just so boring.
This is how my session goes:
Start and do a warm up, watching my heart rate climb, great uses up about 5 minutes.
Then I try concentrate on what’s on the telly. Mostly junk, another 5 minutes go by.
Then I mess with my iPod, looking for some decent tunes, flick through some tracks, 2 songs later bored with that too, only managed to waste 10 minutes.
Put my head down and grind away for another 45 minutes, just painfully watching the distance counter on my computer till I hit the magic 30km. Thank heavens, I can get off. Just in time before I completely loose the will to live…
Bring on the summer…when I’ll happily risk life and limb on the wild roads of Surrey.
Doing a turbo session is really the worst punishment for me....just so boring.
This is how my session goes:
Start and do a warm up, watching my heart rate climb, great uses up about 5 minutes.
Then I try concentrate on what’s on the telly. Mostly junk, another 5 minutes go by.
Then I mess with my iPod, looking for some decent tunes, flick through some tracks, 2 songs later bored with that too, only managed to waste 10 minutes.
Put my head down and grind away for another 45 minutes, just painfully watching the distance counter on my computer till I hit the magic 30km. Thank heavens, I can get off. Just in time before I completely loose the will to live…
Bring on the summer…when I’ll happily risk life and limb on the wild roads of Surrey.
Wednesday, February 21, 2007
Tuesday - Week 4
Tuesday – Swim, 2900m in around 1.5 hours. Throat still a bit yuk, fine if I’m coasting along, but anything at speed just lead to coughs and splutters.
Tuesday, February 20, 2007
Week 4 - Catch-up mode
Well, week 4 is supposed to be a recovery week, but as I missed quite a few day’s while I was ill, I’ve decided to play a bit of catch up.
Run – 48:53 , 7.7km, felt pretty good on this run, knees held up as I tried to find paths with less tilt. Running is starting to feel comfortable, which is great because as you may have noticed from my little table, I’ve entered Ranelagh half marathon. Bit scared really, I’ve never ran that far before. I’ve run 16km before, but that last 5 could just kill me….
I entered the race on Pip’s advice, she tells me the route is flat and it’s a good run to cut half marathon teeth on. Pip has turned into my HIM guru, having done 3 and attempting a full one this year (Go Pip), think I’ll be calling on her experience often in the next few months.
Run – 48:53 , 7.7km, felt pretty good on this run, knees held up as I tried to find paths with less tilt. Running is starting to feel comfortable, which is great because as you may have noticed from my little table, I’ve entered Ranelagh half marathon. Bit scared really, I’ve never ran that far before. I’ve run 16km before, but that last 5 could just kill me….
I entered the race on Pip’s advice, she tells me the route is flat and it’s a good run to cut half marathon teeth on. Pip has turned into my HIM guru, having done 3 and attempting a full one this year (Go Pip), think I’ll be calling on her experience often in the next few months.
Monday, February 19, 2007
Weekend of catch-up
Friday – 40 min run, around 6,5km. Felt fine, worst of the cold is definitely over. Knees hurt a bit, I think it has to do with the camber of the paths I’m running on in and around Surbiton. I need to find some flat paths….
Saturday – 1:15 min run, around 12km. Bronson and Leo joined me for a run around Richmond park. Felt a little tougher as the park is quite undulating. But the knees felt better as the paths are pretty even. Bronson huffed and puffed his way around pushing Leo in his jogger. You could tell how unfit he is because when we finished the run, his average heart rate was more than 10 beats higher then mine…hee hee
Sunday – 2:30 min, 65km bike ride out to the Surrey hills. Went down to the meeting point for the Sunday ride, only to discover there weren’t too many plodders. So decided to take my chances with the faster group. But turned out fine, managed to keep up no probs. I found the hills quite tough as my lungs have not fully recovered from the cold. Was like having a 40-a-day habit and trying to cycle. I decided to not be too much of a hero and just get up the first big hill, a road known as Staples Lane. I was really huffing and puffing on that hill, but I got up in the end, without using the granny gear…yippee for me. Had a small rest then turned back. So a bit shorter route maybe but with more hills so that’s gotta be good for something!!!
So the week was almost salvaged…now to see what week 4 looks like…
Saturday – 1:15 min run, around 12km. Bronson and Leo joined me for a run around Richmond park. Felt a little tougher as the park is quite undulating. But the knees felt better as the paths are pretty even. Bronson huffed and puffed his way around pushing Leo in his jogger. You could tell how unfit he is because when we finished the run, his average heart rate was more than 10 beats higher then mine…hee hee
Sunday – 2:30 min, 65km bike ride out to the Surrey hills. Went down to the meeting point for the Sunday ride, only to discover there weren’t too many plodders. So decided to take my chances with the faster group. But turned out fine, managed to keep up no probs. I found the hills quite tough as my lungs have not fully recovered from the cold. Was like having a 40-a-day habit and trying to cycle. I decided to not be too much of a hero and just get up the first big hill, a road known as Staples Lane. I was really huffing and puffing on that hill, but I got up in the end, without using the granny gear…yippee for me. Had a small rest then turned back. So a bit shorter route maybe but with more hills so that’s gotta be good for something!!!
So the week was almost salvaged…now to see what week 4 looks like…
Thursday, February 15, 2007
Wednesday - 30km/20m cycle on Turbo trainer in just over an hour.
I felt much better on Wednesday morning so decided to try a turbo session to see if my cold was really over. All went well, heart rate held steady (normally all over the place if I'm still sick). I still have a slight cough but otherwise feeling good.
I'll see how much more of this week's schedule I can selvage. But over all, getting back on track…Yippee for me…
I felt much better on Wednesday morning so decided to try a turbo session to see if my cold was really over. All went well, heart rate held steady (normally all over the place if I'm still sick). I still have a slight cough but otherwise feeling good.
I'll see how much more of this week's schedule I can selvage. But over all, getting back on track…Yippee for me…
Monday, February 12, 2007
Week up-the-creek
Wednesday – 35 min run, around 5km. Felt completely crap…just no energy and a sore tummy.
Thursday I took the night off to go out with some girlfriends, then on Friday I woke up with a cold. Guess that explains the crap run on Wednesday. Ended up having to take the rest of the weekend off. I didn’t want to chance training in the cold and rain just in case I made the cold worse. Still don’t feel 100% today. I may chance a run tonight depending on how I feel. So basically last week was a write off. Not happy at all.
But what can one do…hopefully this cold bug goes away so I can press on with week three,which is:
Thursday I took the night off to go out with some girlfriends, then on Friday I woke up with a cold. Guess that explains the crap run on Wednesday. Ended up having to take the rest of the weekend off. I didn’t want to chance training in the cold and rain just in case I made the cold worse. Still don’t feel 100% today. I may chance a run tonight depending on how I feel. So basically last week was a write off. Not happy at all.
But what can one do…hopefully this cold bug goes away so I can press on with week three,which is:
Wednesday, February 7, 2007
Tuesday went to pot
Tuesday - 1050m Swim. Including a 400m time trial in 6m24s
Well, yesterday I was supposed to do at least 3250m of swimming. Well I got to the Thames Turbo (TT) session to do this, only to discover that the coaches had a time trial on the cards, and only a 400m one at that...Rats and Rats....so by the end of the session, I'd only managed to do 1050m.
But I'm not going to panic. My plan all along was to sacrifice swimming sessions if needs be. So I'll carry on with the rest of the plan for the week and just not worry about the swim.
My time trial was a bit pants...6:24, no good really. I should be much closer to 6:00. But I'm not going to stress too much about it as this isn't the right time to worry about speed work. I'll definitely be up for doing it again in about 2 months time to see if there is any improvement. It's also a sign of age though...I remember at the height of my water polo 'career', I could do 200m in 2:45. But that was almost 10 years ago...
Well, yesterday I was supposed to do at least 3250m of swimming. Well I got to the Thames Turbo (TT) session to do this, only to discover that the coaches had a time trial on the cards, and only a 400m one at that...Rats and Rats....so by the end of the session, I'd only managed to do 1050m.
But I'm not going to panic. My plan all along was to sacrifice swimming sessions if needs be. So I'll carry on with the rest of the plan for the week and just not worry about the swim.
My time trial was a bit pants...6:24, no good really. I should be much closer to 6:00. But I'm not going to stress too much about it as this isn't the right time to worry about speed work. I'll definitely be up for doing it again in about 2 months time to see if there is any improvement. It's also a sign of age though...I remember at the height of my water polo 'career', I could do 200m in 2:45. But that was almost 10 years ago...
Tuesday, February 6, 2007
Week 2 - Oh boy!
Yes, into week two now. I see they have addedd a bit to each session. Just my luck. But the plan is to try get as much done as possible.
Monday - 45min Run - 7.5km. Heart rate nice and steady, 150 average. And on the hill, it only went up to 160. So shows the fitness is improving. This is my route.
Monday, February 5, 2007
Friday I felt like a dead person, what a long and painful day. All the training really caught up with me. Work was a write off (don’t tell my boss)…and Friday night I couldn’t wait to put my feet up in front of the telly.
Saturday - 40 min run. Felt much better on Saturday morning after feeling so tired the day before. Run felt fairly easy, covered about 6,5km. It was really cold though. Think I burnt more energy trying to keep warm then I did actually running.
Sunday - 70km bike ride, to Windsor, in around 3hours. Not bad at all. Again, really, really cold. My toes and finger tips where numb from the cold. And there was a real thick mist that condensed on the bike, on me, and worse on my glasses, made the downhill’s very interesting.
Saturday - 40 min run. Felt much better on Saturday morning after feeling so tired the day before. Run felt fairly easy, covered about 6,5km. It was really cold though. Think I burnt more energy trying to keep warm then I did actually running.
Sunday - 70km bike ride, to Windsor, in around 3hours. Not bad at all. Again, really, really cold. My toes and finger tips where numb from the cold. And there was a real thick mist that condensed on the bike, on me, and worse on my glasses, made the downhill’s very interesting.
Friday, February 2, 2007
Thursday-run
Well, still on the schedule, so far so good...
Thursday - 33 min run, 5,6km.
The running is starting to feel easier now, the aim is to stay in the heart rate range of 137 to 147. At first, this was really difficult and I had to practically walk to keep it below 147. But now, it's a comfortable run, and it only really goes high when I go uphill.
Today I am having a rest day (yippeee), then Saturday morning I'll do a 40 min run, and then just the 70km bike ride on Sunday...
Then it's Monday and we start the madness all over again...
I was perturbed to find this in the notes on the schedule: "By the end of the base building phase, some of you may start to get a little grumpy and irritable." Oh just great, so not only will I be sore and tired, I'll also be "grumpy and irritable". Bronson is going to love this!!!!
Thursday - 33 min run, 5,6km.
The running is starting to feel easier now, the aim is to stay in the heart rate range of 137 to 147. At first, this was really difficult and I had to practically walk to keep it below 147. But now, it's a comfortable run, and it only really goes high when I go uphill.
Today I am having a rest day (yippeee), then Saturday morning I'll do a 40 min run, and then just the 70km bike ride on Sunday...
Then it's Monday and we start the madness all over again...
I was perturbed to find this in the notes on the schedule: "By the end of the base building phase, some of you may start to get a little grumpy and irritable." Oh just great, so not only will I be sore and tired, I'll also be "grumpy and irritable". Bronson is going to love this!!!!
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