Blog Archives

16 Weeks – Time To Get Real

The weekend just gone marked 16 weeks until Ironman UK and the countdown begins!
We had the finance’s two sisters and their fellas visiting from Northern Ireland over Easter without their kids, so they were ready to let loose in Manchester. The girls went off looking at wedding dresses so I was left to entertain 2 Irish guys. To the pub, easy win.
IMG_0389

Took the Irish guys clay pigeon shooting

This drags me down with them I’m afraid. Although I could not keep up so was no point in trying, I did have a few more drinks than I usually can cope with and we ate out a lot over the 3 days they were here. Heavy on the wallet and liver. I pencilled in some shooting to break up the drinking – it kinda worked!
I was happy to have a big blow out to be honest. I’d been a bit under the weather twice in close proximity and was fairly fed up of feeling crap. I had an interrupted block of training, having to eventually give in to the cold and take nearly a full week off training. Even when I eased back into it I didn’t feel 100%.
IMG_0402

Lynsey & I Eating our way through the Easter weekend

The Easter weekend marked a turning point in my thinking and approach to IMUK from here on in. No more messing about with late nights out drinking and eating whatever is put in front of me and then everyone else’s leftovers! I can cope with that much in-take when I am slogging the training, but without it to balance things out, I was slipping into a motivational choke hold.
FullSizeRender

Always going to be frosty up in The Peaks!

16 weeks pinged up in my calendar as a reminder that now shit needs to get serious. Although my swimming was looking good, my bike training was struggling. Motivation to throw a leg over the Turbo was creeping further down the list and my running was ticking along with the odd niggle beginning to creep in. My calves have pained me for a few weeks now and then my ITB’s have began to flare up after most long runs. Although they calm down reasonably quickly it’s just another problem to manage. Nobody said Ironman training was going to be simple, so you accept it and work around it.
I love getting out on my bike and savour the long rides now the weather is beginning to take an upward turn. I need to get back on the Turbo and hit those sessions as hard as I was before I contracted the dreaded cold. I took a ride over to Leeds to meet my new nephew. Felt good out on the road, didn’t feel my bike fitness had suffered as bad I’d anticipated. Aside, everybody meet Able Riding, healthy and happy. He’s awesome.
IMG_0407

My new nephew Abel, born 16/03/16

Up next is Wilmslow Half Marathon (see how the legs hold up in that one) and then a countdown to Monster Mojo (a half Iron distance race) will see me bring in the odd brick session to get that lovely feeling of running off the bike back in the muscle memory.
Onwards and upwards…
Advertisements

Race Report: Stockport Trail Half

Another well ran event by Crazy Legs Events. It was the same events company I raced with recently at the Macclesfield Off-Road Duathlon at the beginning of February.
I spotted the Stockport Trail Half on their website at the same time as signing up for the Duathlon so thought I’d put my name down.
I’ve been steady running 90 minutes (12-13miles) each week, so I knew I could handle the distance and worth giving it a go at a slightly higher tempo.
I had to take Friday off work after feeling a bit peaky all week so I knew I wasn’t in tip top shape going into this race but happy to toe the line and enjoy a crisp and cold morning in Marple, Stockport.

OLYMPUS DIGITAL CAMERA

The route was as good as an out and back with the back 6 miles being into a chilly headwind. Following The Middlewood Way, starting out at Marple Rugby Club, the route was reasonably flat and bearable, with a few undulations in the final two miles.
IMG_0207
I had an elevated heart rate from early in the race, touching 170bpm as I stuck to 6:40-6:42 min/miles. I was curious to see how long I could hold a heart rate this high as I usually stay between 160 & 170bpm in my long interval Turbo sessions when I am working with FTP. I was happy to see my body able to continue working (running at a decent pace) with a heart rate that can better cope with the demands of increased lactate. A sign of improving fitness.
It was becoming harder work in the final 3 miles of the run, but this is when the field actually began coming back to me and I must have made up a good 5 places in that final quarter of the race. A good sign that my pacing is good and I have a good understanding of my own fitness.

OLYMPUS DIGITAL CAMERA

My calves were shot at the finish line. They just locked up. At the time I could barely walk back to the car, without any  prior warning during the race. It was instant as soon as I stopped running. Kinda love to hate that tight calf feeling! A good indication I worked hard. The same can be said for my left ITB, which tightened and caused a lot of pain as the afternoon went on – and then went on into the night and still hanging around the following morning! What a frustrating injury.
I did do around 15 minutes on the foam roller before I left the house for the race, but alas, I have not been plagued with the dreaded ITBS for a while. A concerning familiar feeling. Perhaps being a touch ill in the week and missing a long mid-week run just gave everything a chance to tighten up. I’ll defiantly be back on the foam roller for this week as I try to manage the ITB & recover ahead of Oulton Park Standard Distance Duathlon on March 6th.

Race Report: Wilsmlow Half Marathon 2014

Race Date: 23/03/13

Race Type: Half Marathon

Result: 1:36:38 (PB)

Performance: Pretty Pretty Pretty good 9/10

Luckily the weather held out for us at the Wilmslow Half Marathon, despite the unpredictable reports in the week leading up to it. Some hail at mile 3 was the worst we went through and that didn’t last too long.

I did Wilmslow Half Marathon 4 years when I ran the furthest I ever had at the time, going round in 1:48:48 as a pretty inexperienced runner. I had 4 pints of cider and a 3 course dinner for a friends 30th the night before. This year I was a very different runner, managing to pace my race perfectly in 1:36:38 with a better than expected performance.

IMG_4432
In training, I have 3 paces – Hard 7min mile / Steady 7:45-8min mile / Easy – 9min mile. Along with my coach Paul Savage we agreed a target pace of 7:30 per mile for the half marathon, after I picked up a rogue ITB niggle two weeks out from the race. I managed to clear this up in time to get a little build of steady miles before the race and put the apprehension of the ITB out of mind.

In the words of Larry David ‘Pretty Pretty Pretty happy’ with 1hr 36min, equating to a pace of 7:22min miles which held consistent throughout the race. An even split, passing through 10k in 45min. I had to dodge a few of the slower runners who positioned themselves up front at the start, so there was some pavement hopping going on and manoeuvring around these guys in the first mile, but I eventually found a rhythm and never deviated from that pace.

IMG_4452
Wilmslow route is lovely, taking in the Cheshire country roads and relatively undulating run, but still a fast course. Not hilly, just a few ups and downs to keep you working. The only issue with the course is the finish. A work road, with puddles, mud and a lot of people. There is not much room for spectators accord to my folks who couldn’t see me. Spectators were dotted around the course in their gravel driveways and Wembley styled lawns – this is Cheshire like I say.

Runners World reviews of the race can be found here & also the full results page here.

For breakfast, I had 2 slices of white toast with peanut butter and then a banana about an hour away from start time. I had a large latte from my new favourite coffee shop in Didsbury – The Deli – and spent a good 30 minutes on the foam roller and going through my usual stretching routine.

medwilm

Overall a very satisfying performance and very pleased with my pacing. I felt good at 7:20min miles so just stuck with it. A PB by 12 minutes and a good sign that my running is coming along nicely. Strava upload here.

Another shout out to coach Paul Savage who nailed the event in 74mins. Very impressive run in what is shaping up to be a good season so far for Paul.

2014 – Representing GB at Challenge Almere

2013 was a massive year for me and I only did one race – Ironman UK. A lot of people talk about their ‘A’ race but this was my only race. I trained 10 months solid for it, aiming to complete the challenge and end the year an Ironman before I turned 30.

im_pic_montage

Before then, I’d done a sprint triathlon in Wilmslow & Erewash. Not much of a triathlon CV, and actually quite rich of me to refer to myself as a ‘triathlete’. I trained as a triathlete but my lack of competition made me a full time wannabe. I’ve done 3 tri’s in 3 years of taking up the sport in 2011 – 2 sprint & 1 Ironman.

I put so much emphasis on the project of Ironman 2013 I couldn’t focus on anything else, I was besotted with the idea, it consumed me and my entire year. I am by no means saying I didn’t enjoy last year, I loved it. I was racing against myself every session, competing with my last performance, comparing myself to myself on a weekly basis.

The first of my three Triathlons so far

The first of my three Triathlons so far

2014 is going to be slightly different. I’ve already entered some races and I want to do well in them. This year is much more about competing than just completing. I want to be a ‘triathlete’. When people at work ask ‘when is your next race?’ I don’t want to say an event that is 9, 8, 7 months away. I think racing keeps you sharp, it’s social, you see how you stack up against other people. I was just a novice and scared of doing anything that deviated from my IMUK plan.

Proud to be representing!

Proud to be representing!

So my big news is that my time at Ironman UK fell at 119% of the winner of my age group. This meant that I had a qualifying time for the ETU Long Distance European Championship 2014. I’ll be representing Great Britain at Age Group level at Challenge Almere on September 13th 2014. A complete accident if I’m honest.

If I had slowed down to high five my family on the finishing shoot I probably wouldn’t be going to this event. I didn’t have this goal in mind at any single moment of the build up or the event itself. I blew away my predicted finishing time at IMUK which was enough for me, so be selected in the first qualifying stage for the ETU Champs is a proud moment. It also an outstanding testament to my coach Paul Savage who took me from that Sprint Triathlon in 2012 to GB Age Grouper in less than a year.

Caoch Paul Savage & Myslef at IMUK Awards

Coach Paul Savage & myself at IMUK 2013 Awards

So Challenge Almere is my ‘A’ race and I wanted to try and pencil in a race at least once a month this year, so my 2014 calendar currently stacks up like this:

February – MTB Winter Classic Race at Cannock Chase (Bit of fun in the mud)
March – Wilmslow Half Marathon (Spring running focus)
April – Newby Hall Duathlon (English National Champs)
May – Wilmslow Trithlon (Returning to where it began)
June – A few ideas but nothing booked in – Nottingham Triathlon, Bala, Grafam, Pentrith
July – Holidaying in France following the Tour De France
August – Liverpool Triathlon (British Champs)
September – Challenge Almere (European Long Distance Champs)