Simon's Continuing Running and Riding Adventure

Surrey Spitfire 20

2011-03-13T09:24:00.000-07:00

Boy, was that hard work. Our aim was to run a marathon pace of 8:30 minute miles (we are going for 3:45 in Brighton) to see if we could hack it. It was a rainy, dank morning and I really didn't feel like running and neither did my brother. But run we did and the weather was kind as by mile 4 its had stop raining and was a very nice temperature. We started way too fast running sub 8 for the first 2 but we settle down and we hit just below the 8:30 pace every mile on the first 10 mile lap.

We had over 4 minutes 'in the bank' as we started lap 2 but it was starting to hurt. My stomach was horrible due to the gels and maybe the clams I had last night. I felt I was hanging on and it wasn't surprising give I hit the half marathon point at about 1:46; my PB until the Brighton Half.

I dug in, knowing I just had to keep going to beat my previous PB of 1:53:26. My brother has bursts of speed but I could see he was working hard. The last mile was agony but I was under the 2:50 mark. My brother decided to sprint the last 500 meters but I let him go.

I was delighted with my PB and it gives me a real chance of a 3:45 in Brighton.

Time: 2:47:05
Position: 235 out of 661
First: 1:50:39
Last: 4:16:53
Nutrition: Water at every opportunity. High5 gel (x1), Clif Blocks (x1), SiS Gel (x1).

Meon Valley Plod 2011

2011-03-01T13:30:00.000-08:00

What a race. This was my fifth running of this race and one I always look forward to; it is my favourite. It all started so well. It had rained on the Saturday so the course would be wet but not too bad. It was nice and sunny which looked great and the forecast was for run after 5pm so I had on shorts, my compression top and a running top along with my sunglasses (these would look ridiculous by the end).

The first 7 miles were fine with good weather, good conditions and a decent pace (9 minute miles unless it was a big hill or blockage like a stile). Then, we hit the mud. This was nasty, sticky, evil stuff that tried to suck your foot down on every step and collect all over your shoe. I spent a good proportion going sideways, trying to stay on my feet and generally acting like a drunk on my way home from the pub. It sucked all the energy from your legs. Then, it started to rain and kept going for the last 8 miles.

The mud just never ended and I started to get very cross with it, calling it lots of names and using abusive language. It turns out mud can take a lot of insults.

I ran strong over the last couple of miles to make sure I was well inside the 4 hour mark and would have been 5 minutes quicker if I hadn't tripped up and gashed my knee but that is cross country. With all that, I love this event. I didn't enjoy it this time as much as other years but it is still my favourite and I will be back next year.

It only took seven years

2011-02-21T14:52:00.000-08:00

I arrived in Brighton having only run 10 miles that week and 3 miles in the previous 3 weeks due to my twisted ankle. I had sort of been given the all clear by the Physio. I had done the runs she had suggested and then had all gone well without and pain during or after. Then I tried a fast run on Saturday which also went OK so I gave myself the green light.

The plan was to run Brighton but only gently. Just get round, get the thirteen miles in my legs and test the ankle at the next level. Trouble was, running with my brother has many benefits but some drawbacks, some of which was the same. Namely competitiveness.

So it was on the start line that I thought I'd just run the first few miles with Phil. I thought that with the combination of my ankle, my 3 weeks out and a slight cough/cold I had, there was no way to run the 1:47 my brother was after but I'd do a few at 8 minute miles. The first three were 7:49, 7:47 and 7:45 which were fast. My heart rate was high and it felt hard. I stuck with it and it did get easier. The next three were 7:46, 7:44 and 7:29; pretty consistent.

What to do? Risk my ankle flaring up on me to get a good time or pull back and wonder what could have been? I knew 8 minute miles was a 1:45 time so I was under that. Four more miles and I'd reassess. 7:23 (oohh), 7:38 (good), 7:48 (on track) and 7:43 (blimey, that hurt).

The last mile was really tough. By the end of it I told my brother to go on as I could see he was starting to pull away. I didn't want him feeling he hadn't given his all due to me. Mentally, this allowed me to take my foot off the gas and I did an 8:35.

I was cross. I couldn't let this slip. I told myself that I had to endure 17 minutes of pain and made myself go faster. Mile 11 was 7:52. A PB was mine but by how much. I wanted to go faster to finish with a sprint but couldn't; my legs had nothing. 8:18 for mile 13 and the finish in sight. I lumbered towards the end and the last 0.1 mile in 1:05.

A PB and a good one. My previous PB was set on the 3rd August 2003 in Battersea Park. A run organised by the shop Run and Become; several laps of the park designed to be flat and fast. I had given it all and just failed to get under 1:45 but was delighted at the time. I'd run 21 half marathons since and the closest I had got was a 1:47 at Tunbridge Wells.

I could not have been happier with 1:42:40, over 3 minutes quicker than my previous PB. My brother got 1:40:18 which was incredible for his first ever half marathon (but he now has to do another to get under 1:40. Its going to bug him).

A whole 7 minutes of running

2011-02-10T23:54:00.000-08:00

17 days of no running and I'm going nuts. My training was going so well, probably the best a marathon build-up has ever gone for me. Then a stupid tree root intervened and my ankle needed attention.

Since seeing the physio, I have been a good boy and done everything they have said. I returned last night and went through many checks including some more aggressive movements like jumping. All seemed good; I could still feel it a little but nothing like it was.

My physio was pleased enough with my recovery that she let me run on the G-Trainer. Its a treadmill where your legs are in a bag and you can reduce your body weight to let you run without the impact. I did 5 minutes at 80% body weight and then 2 mins at 90% with no reaction. I have to wait and see if there is any reaction tomorrow and then I can do some cycling at the weekend.

If that all goes well, I will do 30 minutes G-Trainer session on Monday and build up from there. My goals are now to just get to the start of the Brighton half next week (50/50) and then do the Meon Valley Plod the week after (75/25).

An enforced week off

2011-01-30T03:43:00.000-08:00

It turned out that rolling my ankle last Sunday resulted in more of an injury than I first thought. It was very sore walking down stair on Monday morning.

What didn't help at all was falling off my bike on the way too work. My handlebars had come loose and took me by surprise when they rocked sharply. I over compensated and jackknifed. It think it was quite spectacular as I learched over the handlebars. Luckily, no cars were near and I escaped with a skinless elbow, a grazed shin and a sore hip.

The hip and ankle have kept me out all week with another bloody cold on Friday adding insult to injury.

So its now Sunday and I am thinking of just heading out for a gentle few miles to test the various injuries. That way I will know my plan of attack for next week. I think my hip is back to normal but I can still feel an ankle twinge when walking downstairs. We will see.

IceMan Cross Country 12k Race

2011-01-22T08:47:00.000-08:00

Getting up at 6:40 on a Saturday morning to go and run in the cold is not everyone's idea of fun but I was really looking forward to this. I was very tired and did struggle to get out of the house but I made it to Clapham Junction with 3 minutes to spare.

An easy trip to Ask Vale and then a 5 mile cycle to the race in Deepcut took less time than expected so I had about an hour to stand around in the cold. Not pleasant.

Race started at 10 and I needed a quick comfort break just before the gun so I found myself at the back of the field. This meant a slow first mile as I got stuck at tight pinch points and had to run around people. By mile 2 I was in my stride and loving it.

My plan was to push fairly hard. I enjoyed a previous HumanRace cross country event (WildMan) back in November but was disappointed in my finishing position so I wanted to do better. I really pushed on the hills (there were lots of them), tried to be braver downhill and aim for a 10k pace on the flats.

I felt good and only tired in the last mile or so. I'm still waiting on my official position but my pace was over a minute per mile faster than the WildMan so I'm delighted.

9:45 - 3 or 4 pinch points in the first half mile where everyone had to walk.
8:12 - Space opened up. Started running well
7:52 - Chasing down and passed someone
8:15 - Still feeling good, attacking the hills
8:12 - Still good
8:33 - Beginning to tire
9:08 - The first mile and this mile is where I lost the 2 minutes I needed for sub hour.
2:17 - Wanted to beat a man in a silly hat. I beat him :-)

Disappointed with mile 7 but overall, I'm very happy. The only downside of the day was leaving my SealSkinz cycling gloves on the train. Its very annoying. I left them on the seat next to me. I'm sure the girl sitting opposite saw them as I was standing with my bike for about 5 minutes before I got off. Oh well, better go shopping.

Good couple of weeks

2011-01-19T15:22:00.000-08:00

With the marathon less than 3 months away, the weekly mileage is starting to rise. I've managed to keep the incremental weekly rise around the recommended 10% so I have avoided injury so far (cross fingers, touch wood etc).

I managed 36 miles last week including a 15.5 mile long run which was tough but great to get that sort of distance in.

This week has been a little more tough. My speed is down from the last three weeks. I have struggled to get going; partly due to being very tired and partly because I think I'm coming down with something.

I'm hoping I get to the weekend in one piece as I have the 12k Iceman cross country run and another 15 or 16 mile run planned for Sunday.

Unofficial PB

2011-01-08T15:41:00.000-08:00

I was supposed to get up early today to get to Bushy Park for the Park Run 5k TT at 9am but in my lazy state I did manage it. I spent the rest of the day putting off running but finally got out at 6pm.

I decided to run a slow mile and then do a fast 5k. I set my watch to autolap at 5k, ran the warm-up, selected my new 25 minute playlist, hit lap and went off hard. I had no real goal other than to pust it and try to maintain a constant speed for the whole 3 miles.

I tried not to look at my watch and managed it until about half way. It was hard going and I kept having to push myself to avoid letting my speed drop. It find the concentration levels very demanding. It did help that I had a couple of other runners to chase down.

The last half a mile goes slightly uphill (and I mean slightly) but it made it so hard to keep the pace. I think it did drop a bit.

My watch autolapped before I could see my time so it wasn't until I'd done my mile cool-down and got home that I could see my splits. 5.2 miles in 40 minutes. The 5k split was 21.21, my fastest every 5k and an unofficial PB.

Now I can't wait until Saturday where I will definitely get to the Park Run to have a go and try and get under 22 for the first time. The cynic in me says the Garmin was out so I need an official event. Either way, it's proof that I am getting quicker.

Bye 2010, hello 2011

2011-01-02T07:46:00.000-08:00

It has been a mixed year. I am very happy with some aspects but disappointed with the year overall.

Highs

Brighton Marathon - I was pleased with my performance in Brighton. I ran strong for 22 miles, well within my 3:50 target, but I just couldn't maintain it. But I KNOW that I can train harder and be that bit stronger to maintain the pace for the last 35 minutes and achieve a sub 3:50 or better.
Fred Whitton Cyclosportive - After an average cycling training program, I managed to cycle ok and the highlight was getting up both Hardknott and Wrynose in one go.
Meon Valley Plod - As usual, I really enjoyed running my favourite race of all time.
Dartmoor Classic - A fantastic ride around Dartmoor.
Swimming - I started the year a complete swimming novice but after a lot of practice and some lessons, I can now swim with a stoke that looks vaguely competent.

Lows

Inconsistency - Looking at my running and cycling log, I can see big holes in my training. I'd run well for 2 weeks and then not do anything for a week. Not great form.
EnduranceLife Marathon - I made a mess with the family calendar and double booked myself. As a result, I did not do it.
Ironman - It was meant to be the year I became an Ironman but it was not meant to be. The combination of my teacher training and swimming ability meant it just didn't happen.
Swimming - Yes, I know it was a high but it was also a low. Whilst I improved my swimming technique 10-fold, I found my limitations in open water. Its not nice to find things you are scared of.

My totals of the year were ok. I was hoping for over 1000 running and over 2000 cycling but I didn't make either. 745 running is fine but given I ran 136 in December (18% of total), I had some poor months.

Yearly Totals
Swimming: 24 kms
Cycling: 1913 miles
Running: 745 miles

My goals for 2011 are a lot higher. I should have more time now that I'm not doing coursework anymore. I am still working a very long week but that is no excuse. I also have the motivation of running the Brighton Marathon with my brother. He is doing so well that I will have to train hard to be ready.

Goals
Swimming: Any will do
Cycling: 2000
Running: 1200

Good luck to everyone in 2011. Stay injury free and I hope you all achieve your goals.

Running at Center Parcs

2011-01-02T05:41:00.000-08:00

Just as last year, we are spending the New Years celebrations in Center Parcs, Longleat. This lets us spend some family time together doing lots of fun things in nice surroundings. I used to be a real sceptic about the whole Center Parcs experience but having been 4 times now, I am a convert. It is a bit expensive but its very well done.

On Thursday I ran in the morning, doing 6.4 miles through the park. It has some nice hills so was an interesting route and I ran hard up them all. After running and lunch, we got on our bikes and headed to the indoor sports hall and played tennis. After a quick latte at Starbucks (yes, very corporate) we went swimming, and spent an hour mucking about. I did get a bit of actual swimming in.

On Friday, I did the weeks long, slow run doing 10.7 miles around the park. The distance was slightly estimated because I used my Garmin Sat watch rather than my footpod and I lost the signal a few times in the tall trees. If anything, 10.7 is on the conservative side. We also swam again so I was properly tired when we went to the New Years Eve celebrations.

Saturday was a lazy day. I did manage to go swimming and do quite a bit of actual swimming rather than just mucking-about with the kids. Then on Sunday, I did a great run including 5 hill reps at full pace. I felt strong and really enjoyed the effort. I averaged 7:35 minute miles which is very good for me.

Back to the real world tomorrow and I must continue my good running form.

Devon Run

2010-12-29T12:51:00.000-08:00

I was staying down in Devon with my Dad so I took the opportunity to run my favourite route. Its a 7 mile loop from Moretonhampstead and includes a pretty steep hill with approximately 750 feet of climbing.

My brother was also staying so he came along and so did Ezra who stays with my Dad and his partner. The ice and snow had started to melt so it was a lot easier than it would have been on the previous few days but it was still slippy and very wet.

My brother set a fast early pace and I had to dig deep to keep the pace. Once up the first hill, I caught my breath and settled into the pace. I enjoyed being pushed and got to the bottom of the main hill in record time.

I felt good up the hill and I ran all the way up. My brother Phil and Erza both showed great hill running ability. Very impressive.

At the top I thought I could gently cruise home but the other two just upped the pace for the last 2 miles to Moretonhapstead. This was only my second ever run with my brother and he has certainly improved since the Brighton 10k in 2009.

Christmas Day Run

2010-12-25T14:31:00.000-08:00

As I've done for the past 3 years, I got a long run in on Christmas day. Its always one of my favourite runs of the year.

After the kids opened their presents and I had opened my socks and pants, I set off towards Bromley and my sister-in-laws. I was due there at 1pm so set off at 11:30 (a little late). It was all going well with a decent pace until I got past Dulwich; after that, the paths got more and more icy.

This cut my speed at times but I managed to avoid most of the ice and I ran on the road for a while which was clear. It ended up taking a couple of hours, a bit longer than expected but fine for a long, slow run.

I enjoyed my Christmas dinner having already expelled a few calories; it always makes it tasted better. My knees did hurt a little, probably because of the icy conditions. Hopefully they'll be fine for my next run in Devon on Monday.

Happy Christmas everyone.

Ill

2010-12-20T09:42:00.000-08:00

So, after doing the first 14 days of my challenge and being really happy with everything, the cold I had on day 13 and 14 turned into full-blow man-flu. Following the rule of "you can run if its above the neck" but not if its "below the neck", I made the tough decision not too run on day 15.

This proved sensible because by this weekend, I was coughing up all manner of nasty stuff. I am in no condition to run. I've spent today sitting on the couch shivering.

So, a failure overall but it was always a tough challenge, especially at this time of year. In my first 15 weeks as a teacher, I can say with certainty that I have only been completely clear of a cold for 2 of those weeks. So to hope I would be illness free for the 31 days of December was speculative to say the least.

I now just need to continue with my training towards The Brighton Marathon building up the miles again as soon as I feel better.

10k-a-day: Day 14 - Last minute

2010-12-14T15:29:00.000-08:00

I originally thought I would have time between work and going out to do today's 10k but the slot vanished before I know what was happening. So I had three options

Not run and fail the challenge
Cancel my night out and run
Run after the night out

The first wasn't going to happen. The second would mean letting some people down and as it was a charity quiz night, I couldn't do that. So it was the third option. I didn't drink during the evening, nor did I eat the free food. Instead, I answered a few quiz questions and left at 10pm for a very pleasant run home through London. I ran from Monument down the Thames, past Westminster and eventually over Vauxhall Bridge. Then down towards Clapham and then Balham. Nealy 7 miles.

Day 14
11.1 km (6.91 m)
1:02:30 mins
Total in December: 150.1 km

10k-a-day: Day 13 - Recovery

2010-12-13T14:31:00.000-08:00

Not feeling it today. I feel tired and a little sore. Couple this with a lack of motivation and it was all I could muster to get out of the door and plod around just to get it done.

Day 13
10.21 km (6.35 m)
0:58:40 mins
Total in December: 139.0 km

10k-a-day: Day 12 - Fastest yet

2010-12-12T09:30:00.000-08:00

Had no real aim other than running for a bit longer than usual. No much more but I know I need to be upping the distance of my longest run in January in preparation for the Brighton Half and the Meon Valley 20. Its all a bit of an unknown at the moment. My weekly mileage is high (46 this week) as I'm running everyday but I don't know what that will do to my endurance.

I set off round Tooting Common and then headed to Wandsworth Common. It was a bit muddy on the tracks so a little slippery in places in my road shoes but nothing too risky. After a slowish first mile I upped the pace and felt good. By mile five, I realised I was going really well with my mile average around 7:45 which was surprising. I kept the pace up and finished feeling really good with an 8 minute mile average.

It was also great to wear shorts and no jacket for the first time in weeks. I think I even caught the sun :-)

Day 12
13.1 km (8.14 m)
1:05:14 mins
Total in December: 128.8 km

10k-a-day: Day 11 - Surprised

2010-12-11T13:08:00.000-08:00

After an aborted trip to Belgium, a lack of sleep on Friday night, a day spent working on my end of term NQT (Newly Qualified Teacher) report and a lot of rubbish food consumed, I expected to plod round today's 10k.

However, to my surprise, I was feel fine after the first couple of miles so I decided to run a fast one. I pushed pretty hard and felt strong. I had to be careful of my footing as it was on the edge of the Common and dark and I had to slow to cross two roads but I still managed a sub 7 minute mile. 6:57 to be precise. With the same effort in daylight and with no roads to cross I could get that down further and I know I wasn't going at 100%. It's looking promising for having a go at my 5K pb soon.

Day 11
10.2 km
0:54:01 mins
Total in December: 115.7 km

10k-a-day: Day 10 - I hate morning runs

2010-12-09T23:21:00.000-08:00

Who in their right mind enjoys early morning runs? I'm tired, my legs feel like broomsticks and I spend most of the run worried about needing a comfort break!!!!!! It did feel a bit like a weird session; run 10k last night, sleep 6 hours, get up at 5:30 and run 10k again.
Foot ok today. Might have just done my laces up too tight last night.

A couple of milestones today. My consecutive runs are in double figures and I have past 100km.

If I can get through this weekend I will be pleased. Off to Brussels so got to try and find a place to run.

Day 1010.37 km
0:57:32 mins
Total in December: 105.5 km

10k-a-day: Day 9 - Blah

2010-12-09T14:28:00.000-08:00

Dull, cold, slow run. Lost data on Garmin for some reason. I run to forget

Day 910.10 km
0:54:00 ??? mins
Total in December: 96.1 km

10k-a-day: Day 8 - That's a record

2010-12-08T14:26:00.000-08:00

That is the first time I have ever run 8 days in a row. 7 was my previous record on summer holiday so I'm now into the unknown.

Again today, I really didn't want to go out. I went through many excuses in my head as well as ways to get out of it (for example, run twice tomorrow) but I knew that would spell failure. So off out I went.

And surprisingly, I had a great run. I had Marathon Talk on my iPod which helped with get through the first 3 miles at an ok pace (marathon pace of 8:45). Then I decided to up it to a comfortable but harder tempo pace (around 7:50). I held this well for 2.6 miles and was really enjoying it. Then it was a cool down back to my house.

The next 4 days will be tricky as I have a few things going on in the evenings followed by a weekend in Brussels to see some friends. Fitting in the 10k each day will be more challenging than the actual running.

Day 8
10.51 km
0:54:57 mins
Total in December: 85.0 km

10k-a-day: Day 7 - One week in

2010-12-07T14:39:00.000-08:00

I really really did not want to go out tonight. I was so cold and tired. The tiredness was partly my fault; I stayed up until 1am to watch England win the cricket. But the thought of failure helped me get out the front door into the -3 degrees.

I have bought two new compression tops this week. One is Nike and one Linebreak. I wear the Nike top (Medium red Nike Pro Combat Compression) last night which is really nice. Tight without being restrictive and really comfortable. I wore the Linebreak (White and gray, medium) tonight and wasn't that impressed. It is very very tight and a little too shiny.

The run itself was poor. Just went through the motion to get it done. As a result, a slow time.

Day 7
10.21 km
0:59:10 mins
Total in December: 74.5 km

10k-a-day: Day 6 - Bit tired

2010-12-06T14:11:00.000-08:00

I had a long day at school day which was followed by then parents evening for my eldest daughter. As a result, I didn't get out to run until 8:50pm. It was cold again and I really didn't want to go out. I think if I wasn't doing this challenge, I would of almost certainly stayed in and watched TV.

As it was, I put on my tights and other gear (including a new compression top which was very tight) and went out. I set off at a nice pace for first 5 kms and felt good. I had a spring in my step and held a good speed without much problem. I then did a fast mile (7:09) before jogging back home.

The last bit felt hard work and I was tired by the end of it. I'm glad its over and please with home I'm running.

Day 6
10.13 km
0:52:31 mins
Total in December: 64.4 km

10k-a-day: Day 5 - Fast(er) and fun

2010-12-05T10:09:00.000-08:00

With the snow gone and the temperature above freezing, the run today was much more enjoyable. My warm-up mile was the same speed as my quick miles in the snow and the rest was a mixture of a good, steady half marathon pace mixed in with some faster tempo work. I also couldn't resist doing one sprint whilst listening to The Chemical Brothers - Push the Button.

I went through the 10k in about 53 which isn't breaking any records but with the warm-up mile and a few stops for traffic lights, it probably comes out under 50 which I will take.

For the first time, I do feel like a day off and the thought that it isn't going to happen for 25 days is pretty daunting.

Day 512.2 km
1:03:10 mins
Total in December: 54.2 km

10k-a-day: Day 4 - Tired legs and slush

2010-12-04T17:44:00.000-08:00

Decided to run around Tooting Common today, just for the radical change. I was meant to be running a cross country 10k but I did not have the car and the trains were up the spout due to the ice so I didn't risk it.

The weather was slightly above freezing so the ice was beginning to melt and I could run a bit more on the pavements. On the Common, there was so much water and slush that it was really hard going. It felt like I was wading and my knee did not like it.

By the last couple of kilometers, I had warmed up and loosened up and started to run quicker. 2 sub-5 minute kms were nice.

Hopefully no ice, snow or slush tomorrow.

Day 4
11.2 km
1:03:50 mins
Total in December: 42.1 km

10k-a-day: Day 3 - No more ice

2010-12-03T12:19:00.000-08:00

Huge effort to get out the door today. Long week at school. Inside play for three days makes the kids go nuts and we are rehearsing for the Christmas play so I am exhausted. I bought nice food from Waitrose on the way home so I just wanted to sit in front of the TV and eat it.

Forced myself out, ice now everywhere including the Common. Slipped around a couple of times to get the 10k done but did not enjoy it at all.

Enough with the snow. I want to run quicker.

Day 3

10.3 km
1:04:12 mins
Total in December: 30.9 km

10k-a-day: Day 2 - Snow way to run fast

2010-12-02T13:42:00.000-08:00

More snow so another slow "run" up to the Common. Then a blast around the park with ankle deep snow in places. It was hard work but with some gentle songs on the iPod, it was really enjoyable. Running on fresh snow is a bit like sand; it is great because it cushions your foot-fall but also difficult as it gives slightly so you loose some forward momentum as your foot slides backwards a little.

I didn't think I could be slower that Day 1's 10k but I was today. Not that I'm bothered. It was hardly the conditions to 7 minute-mile.

Day 2
10.4 km
1:03:01 mins
Total in December: 20.6 km

10k-a-day: Day 1 - Brrrrrrrr

2010-12-01T13:27:00.000-08:00

I'm glad I got that over and done with. As I skidded home on my bike with Siberian winds in my face, I went through every possible excuse for not starting my challenge today. Do twice as much tomorrow, do a 10k on January 1st to make up, lie, anything. But I knew that failing on the first day was pretty rubbish so out I went.

Hat, buff, long-sleeved top, technical-T, coat, gloves, tights, shorts, socks and XC shoes. Still shivering. The wind bit into my face. The 1km from my house up to the Common was slow, very slow. I ran like a drunk chicken, trying to pick my way through the patches of ice. This wasn't going to be fun.

However, once I got off the pavement and onto the Common, my Salomon XA Pros came into their own. I had to be careful and place my foot well but the grip was good and I could run at a comfortable speed.

I stayed on the Common for two full laps before the tortuous kilometer back home. Job done and no excuses needed.

Day 1
10.1 km
0:59:10 mins
Total in December: 10.1 km

10k a day

2010-11-30T15:28:00.000-08:00

Tomorrow sees the start of my winter challenge. I am going to attempt to run 10k every day in December.

I have never run more than 6 consecutive days so its going to be a new experience. I have concerns over my ability to avoid injury and without rest, my knee might slowly get worse but I will take that risk. I also have concerns about fitting in the runs but I'll just have to make it work.

Its not starting in ideal circumstances. When I imagined doing it a few months ago, my wife being away on business wasn't on my list of potential problems and neither was snow. I have to try and fit in tomorrows run around work and looking after the kids and try not to slip on ice in the process.

It does seem a reasonably easy task on one level (6 miles is not a huge stretch) but every day is 43 miles a week for 4 weeks which seems really tough.

Anyway, it will be fun trying and others manage it and more. I found out about a bloke who has run 10k a day, everyday since January this year. Amazing. 10k Everyday on Facebook

A really positive running week

2010-11-28T10:51:00.000-08:00

As I try and get my training into a more consistent state in order to build towards the Brighton Marathon next year, I aim to run a minimum for four times a week. I need to remember what its like to make running a regular occurrence and a habit that its hard to escape.

In the past, I have pretty much done all my weekend long runs in a training schedule but often missed out mid week runs. I think this has had a double impact; firstly I have not lost as much weight as I have wanted and most of my sessions have tended to be at a long slow run pace.

Two weeks into this training program and I have done my speed work sessions and my temp sessions which have been hard but good fun. Lets see if I can keep it up now it is bloody cold.

This week's stats:
Distance: 28.2 miles
Time: 4 hours 2 minutes
Sessions: 5
Long Run x 1 - 7.5 miles
Tempo x 1 - 2 miles at 7:20 minute miles
Speed - 5 mile run with 10x2min reps

WildMan XC 15k Race

2010-11-20T10:10:00.000-08:00

Up at 6.30, breakfast (only could stomach toast at that time) and off to the station at 7am. It was cold but not too cold. My lack of tights was not a problem. Got on the train to Godalming with a large coffee to try to keep me awake. I had no book or ipod so I had plenty of time to think about the race; Its amazing what you can worry about. My socks are wrong as I brought new white ones for a very muddy race. I don't have proper waterproofs. I haven't eaten enough. I haven't done enough hill training....I HAVEN'T DONE ANY HILL TRAINING.

I got to Godalming and set about using my printed map to find the race. I must get a Garmin bike Satnav. The 7 mile cycle was ok if a little hard work on my battleaxe of a bike. I love my hybrid but is is heavy. I registered ok, stored my bag in the duatlon transition area and queued for the loo. This took 40 minutes - more loos needed.

The runners started first at 10am with the duathlon coming 15 mins later. The 1st few kilometers were hard going as I tried to find my rhythm and catch my breath. I got talking to a guy called Martin who was in training for the London marathon (dressed as a Gorilla) and that helped pass the time. We parted company at around 6k and I pushed on feeling pretty good, especially up the hills. The course did a 10k loop back to the start before a different and hillier 5k loop. As we got to the end of the 10k I was thinking how the advertised mud was pretty non-existent until we were herded through a knee deep freezing puddle. Nasty.

The 5k loop was tough especially with soaking feet. Whilst the 10k seemed to follow a natural route, the 5k was designed to catch all the hills with a couple of down and back-ups. There was also a wade through the edge of a pond. The end was mean; you ran down a hill towards the finish only to be force back up the hill and down into the finish. I managed to run up all hills apart from the last 20m on the last hill where i got stuck behind a couple of walking blokes. Never mind.

I really enjoy the race the was pleased with my form although I thought I'd finished higher up the field. The next one in the series is a 10k in 2 weeks. I can't wait.

Distance: 15k (9.3 miles)
Time: 1:27:56
Pace: 9:25 minute miles
Position: 100th out of 123

First Place: 1:01:29

Last Place: 1:44:31

I'm back

2010-11-17T15:25:00.000-08:00

...not that anyone missed me but after a break from blogging, I missed it so I thought I'd start up again.

After starting work as a teacher, I have been exhausted, ill and with zero motivation to run. The kick up the bum came from such an unexpected place. My brother, who is an occasional runner, got 'perswaded' into running the Brighton marathon so I could not resist and have joined him in entering. It will be brilliant to run with him on his first marathon and I can't wait for the big day.

Now, my brother and I and nothing if not competitive and whilst I have the experience of running many races, the mere thought of not running side-by-side all the way or worst still, Phil having to slow down for me, fills me with extreme dread so I have begun training and training hard.

I've entered 8 races, got a plan in place and started it eat better. I'm really enjoying it and it might be the springboard to tackle something big or try and break some PBs but in the meantime, I'm just enjoying being back out there.

Down and give me fifty

2010-07-07T15:51:00.000-07:00

Since finishing my teaching course and postponing my Ironman, I have felt a little rudderless with my fitness. The Chiltern 100 and Dartmoor Classic were welcome diversions and I do have the Nottingham marathon to build towards but I am struggling to keep any focus.

I did set some goals for breaking some running PBs but to be honest, I was clutching at straws. Other than a sub4 marathon, breaking PBs has never been a good motivator for me.

So in an effort to shake things up, I went along to a British Military Fitness session today on Clapham Common. They let you do a free session to see if you like it or not.

The session is built around the military basic fitness program. Its lots of running mixed in with a drill which can include press-ups, sit-ups, tuck jumps, squats, squat-thrusts, the hateful burpee (squat-thrusts followed by a jump) and the impossible bastardo (burpee with a press-up). The make it interesting by adding in games or competition which makes you work harder.

This is most of what we did. I can't remember the exact order:

Run warm-up
Stretch warm-up
Sprints
Races (sprints combined with exercise like press-ups)
Shuttle runs (tree and back, two trees and back etc.)
Indian runs (train of people, back person sprints to front)
Arm-in-arm running
5 man lift (4 people carry one person, switch each leg)
Cool down

It was non stop apart from a 3 minute water stop. When you finished an activity, you always ran on the spot or had an exercise to do.

The atmosphere was really nice with some nice chatting and encouragement. The two instructors looked built and scary but were so nice and encouraging.

As for my performance, I did OK. Running was fine but my ability with the exercises did vary. I cannot do sit-ups!!!

I'm pretty sure I'll sign-up. For £48 a month, you can go to as many sessions as you want and its only a 3 month contract so I'll give it a go. Maybe it will reinvigorate my training.

No talking at the back.

2010-07-07T05:49:00.000-07:00

I am now a teacher. Yes, 9 months of seriously hard work has come to an end and I now have my Qualified Teacher Status.

We had a big party last Friday and I think I'm still hung over. I have a job at my local primary school teaching a reception class and whilst I officially start in September, I'm going in for the last two weeks of term just to get even more experience.

Its all a bit of a come down after all the hard work but I am very excited about getting my own class and finding out what kind of teacher I will become.

So I now have 8 weeks (with 2 weeks working 9-4) to get some sleep and maybe revitalise my stalled running and riding training.

Dartmoor Classic

2010-07-07T05:44:00.000-07:00

A couple of weeks ago, I did the Dartmoor Classic down in Devon. 106 hilly miles on and off Dartmoor.

It was at this race last year that I had my first crash, gouging a hole in my knee and elbow and costing me £500 of bike repairs. This time I managed to get around in one piece.

I am a city person. I love London and never want to leave but I do love Devon and especially Dartmoor. I love the stark beauty and expansive views. I also love hills for running and cycling and there are a lot to choose from on Dartmoor.

It was a very hot day and I was worried about water. There is one feed stop in Princetown that you go past twice but the organisers had put on more water on the course at several pubs. Very sensible.

I knew the course from last year and from many trips to Devon to see my Dad who lives in Moretonhampstead and my mum who is in Yealmpton. It is up and down all through the 106 miles but the biggest climbs come when you go on and off the moor. You do this for the first time pretty soon after the start on the way to Hemsworthy. It is long and steepish and gets the heart racing but when you get to the top, the views are amazing.

I was on my own this year and never really hooked up with a group but that was fine by me. I just enjoyed the weather and the scenery and had a great time. I hit 51 mph the decent into Tavistock which was fun. I've lost a bit of my descending bottle since last years crash and it is good to let myself go from time to time.

I was not trying to break any records but I was trying to get silver (sub 7:05) so I made sure the two feed stops at Princetown were short and I pressed on where ever possible. I did stop for a while at one water stop. I didn't want to take the risk of dehydrating so I stopped at a scout hut and queued for 10 minutes for water. This proved to be my undoing......I missed silver by 7 minutes.

At round 90 miles, you come off the moor for the last time and its about 3 miles down hill into Moretonhampstead where my Dad was sat outside his house. That 3 miles and then seeing my Dad is such a great feeling. Then its another uphill before a 10 mile stretch, mostly downhill, to the finish.

I finished in 7:12 so didn't get silver but not to worry. I was in the top 280 our of 750 so not many got gold and silver. I still got my bronze coin, a musette bag and a granite trophy. I love the Fred Whitton and I had a great time at the Etape last year but I think this is my favourite ride.

On the train home to London, I got chatting to a guy with his bike who had done some crazy 100 mile night ride over Exmoor with just regular bike lights. There is always someone who does something harder or longer or hillier or stupider than you :-)

L2B Video

2010-07-01T17:25:00.000-07:00

L2B

2010-07-01T16:24:00.000-07:00

Last weekend, my daughter made me feel very proud. I wanted to do the London to Brighton charity cycle ride with her and after months of cajoling, she finally agreed.

As it came to the day, the most we had managed to do in training was about 10 miles. She wasn't overly keen and I got the impression that if I told her she didn't have to do it, she would be delighted. But it was on fathers day and she really didn't want to let me down. But I was worried.

We were up at 5:20am to get to Clapham Common for our 6am start. Adele was excited, the weather was good and I was positive we could get through the 54 miles. My biggest concern was how Adele would handle her bike in the large crowds.

0-20 miles
I needn't have worried about her bike skills. She was controlled and careful. The biggest risk were the fast cyclists coming by on the right and her drifting out so I covered her back, especially on down hills.

We stopped for a drink and cake at mile 20 where we got ginger sponge, bread pudding and tea from the local scout troop. Fabulous. We were aiming for a 10 mph average and we were 11.5 at this stage so well ahead.

20-40 miles
The weather was bright but chilly and I never really warmed up during the entire race. It was boiling the previous day so I guess it was better being slightly cold than scorching hot. A few hills slowed our progress but Adele did tremendously well up the hills only walking once. She just plodded on, chatting a little and watching her computer as the miles ticked by.

40-50 miles
She was tired by this stage and the looming "mountain" of The Beacon was really worrying her. We stopped at the bottom of the hill and she had a lie down and some caffeine sweets. We started up the hill but the number of cyclists caused Adele to struggle to keep moving. She did well to get up about a quarter but then stopped and walked the rest. I cycled up and had great fun blasting past a lot of people on my crappy bike.

50-54 miles
From the top of Ditchling Beacon, it was pretty much down hill all the way to Brighton. The down hill section was very long and fast. Adele was nervous about speed and only let her bike get to 34 mph but that was fast enough.

The final mile into Brighton saw Adele's smile get broader and broader as she realised the enormity of her achievement. I'm so glad I filmed her as it will be a listing testament to a great day. I'm very proud and thought she was brilliant. Well done Adele.

New goals

2010-06-09T09:00:00.000-07:00

I have set some new goals for the summer and beyond.

Goal 1: Marathon PB

I'm going to crack the 3:50 mark in the marathon. Firstly, I've signed up to the Robin Hood marathon on 12th September. I will train hard for this over the next three months but I will continue to cycle as well so it won't be dedicated running training. I will have a crack at it but I'm not pinning all my hopes on a PB here.

Then in spring 2011, I will either run the London Marathon (I have entered) or the Berlin Marathon if I don't get a London place. If my training goes well, I might even run Berlin whether I get a VLM place or not. It has less people which is my preference. I will train from Christmas until the race with the marathon as my one objective.

Goal 2: 5K PB

I know I can do better than 22:05 and given the races are free, there is no excuse for getting my arse out of bed on a Saturday mornings and running one every couple of weeks until I do it.

Goal 3: 10K PB

My 10K PB of 46:38 is clearly not good enough given my 5K time so I aim to get it under the 45 minute mark this year. I'm currently looking for some 10Ks to run in July.

Goal 4: Dartmoor Classic

After last years crash, I am returning to Dartmoor with a point to prove. I can't remember what the times were for the categories but with a time of 7:30 last year including the crash and a flat, I can go much quicker.

Pro Race 3

2010-06-07T20:31:00.000-07:00

On Saturday evening, I cleaned and checked my bike in preparation of the Chiltern 100. I looked over my tyres and realised they needed changing. They had lots of nicks and cuts, many of which have been super-glued several times.

The only tyres I had were a pair of Michelin Pro Race 3s in red. I bought these on a whim as they were on sale on a web site. I'd heard they were nice to ride on but were very slick and prone to punctures. I had no time to get to a bike shop so had no real choice and put them on.

First of all, they looked really good. The red and grey really made the bike look sweet. At least I'd start the race looking the business. Other than that, there is nothing much to report. No punctures. No problems. They seemed to give me a smooth ride although I'm not sure I'd put money on being about to tell the difference between these and the Continental GP4000s tyres I had on before.

But at £35 each, I'm not sure I will use them all the time. I think I'll see how long these last and then decide.

Chiltern 100

2010-06-07T01:16:00.000-07:00

I had originally booked up to do the Blenheim Tri today but given my recent tribulations, it was a relief when SimonO phoned up and asked if I wanted to do the Chiltern 100. I jumped at the chance. A valid excuse to avoid the water.

The recent sunny weather had gone but it was still warm which was nice. I had no idea what to expect as I hadn't looked at any of the details. I got to registration and looked at the course and realised I was in for a tough day. For a start, it should be the Chiltern 107 and secondly, the profile looked like a map of the alps. I was told it was 21 proper hills; nothing to difficult but it would be death by 1000 cuts (too dramatic?).

After messing about at the start (I always faff, this time I left my glasses in the car) we set off at around 8:30. SimonO is quicker than me but decided to stay at my pace to stop him going off too fast. We still arrived at the first feed stop at my 37 with an average of around 17mph. The hills so far were nothing to bad but it was relentless. There was hardly any flat so there were no free miles sitting on the back of a group doing 24mph.

The next 20 miles were OK and we continued the same pace but we were starting to feel it. Simon's back was beginning to hurt and my knee was getting tender. The biggest of the hills were in this section with Whiteleaf being the steepest and a couple of others feeling very long. Getting to the second feed stop at 73 miles was a relief. My knee was really giving me grief but that was nothing compared to Simon's back.

I had a bar and a gel and water. I needed water most as it was getting warmer. The sun was coming through the clouds and it was very very hot in the forests on the climbs.

The last 30 miles was all about getting it done. We had both had enough and just wanted to stop like most people. Every hill felt really hard but we plodded on. Our initial estimate of under 6.5 hours went out of the window and getting in under 7 was more likely.

Then Simon realise where we were; 4 miles from home and it was flat all the way. He got a third or forth or fifth wind and took the front and went for it. With two other guys and myself in his wake, we flew towards the finish, picking up other riders as we went. It was great fun trying to hang onto the back. It was fun right up to the point where he thought we'd missed a turn sign and yelled STOP! making everyone go from 25mph to 0 in about 5 feet. We hadn't missed it :-)

Stats:

Distance: 107

Elevation Gain: 2,620

Time: 6:45:00 (not official yet)

Pace: 15.9 mph

Max Speed: 47.6 mph

Nutrition: Gel x 1, Bars x 2, Ride shots x 2 bags, Torq drink x 3 bottles, Water x 3 bottles

Park Run in the sun

2010-06-05T10:30:00.000-07:00

I headed up to Wimbledon Park to run the free 5K as it was such a beautiful morning. As I cycled there, I listened to the Marathon Talk podcast which had a Park Run special. I love the event but hearing all the history and the facts made me realise just how brilliant it is. There are now 41 Park Runs around the country (and Denmark) delivering the same formula of an accurately marked 5K course, timed and free to everyone. Its pretty special; they have over 70,000 people registered and over 20,000 of those have volunteered at some point.

Today, I remembered my bar code. I ran a few of these 5Ks in 2008 but only returned to them last month. I didn't realise that everyone now has a bar-code which they need to bring otherwise you get an "Unknown" in the results. I have one "Unknown" from last month.

The race itself was OK. I started and felt terrible as my pretty hard week was evident in my legs. I wasn't going for a quick time which was a relief. However, when I run a 5K on my own, I only seem to have one speed. I got to half way in around 11 minutes and thought I might as well try for a sub 22. Kilometer 3 was good but 4 was poor. I got over the line in around 22:30 which was fine. As always, I was glad to finish but 10 minutes later, I wanted another go. "I CAN GO FASTER" is all I can hear in my head.

I am determined to get my times down. I'll continue my hill work and speed work in the week and try and get to a 5K at least very 2 weeks. A sub-22 is now one of my main targets for the summer. I also want to do as many Park Runs as possible as I want a coverted 50 t-shirt. I've done 12 so far so I could get one early next year or next spring.

Nasty insects

2010-06-03T09:40:00.000-07:00

I love cycling in the sun. As soon as I knew it was going to be hot today I starting working my arse off so I could free up most of the day allowing me to get out. I finished working at 1:30am on Wednesday night / Thursday morning but I was free.

Now, many of my usual cycling routes go through Box Hill which is very wooded. Sun and woods equal insects. Eating the odd small fly is annoying but a hazard I can live with but today, the woods were full of caterpillars hanging from trees at about head height in the middle of the road. I head-butted many as I only saw them at the last minute. Resisting the urge not to swerve violently was hard.

Of course, my biggest fear was eventually realised then one hit me full in the mouth. I just about avoided both eating it and falling off. Nasty.

Other than this, I had a great ride. 67 miles, topped up my cycling tan and rode at a good pace.

Update

2010-06-02T14:42:00.000-07:00

Not posted for a while. I think my altered header says it all.

I've had a good week so far. I played football on Tuesday. I've not played for a while and managed to grad a last minute place with the group I used to play for. I sent the first 5 minutes being rubbish, clattering into people and losing the ball. Then I remembered how to play, or rather remembered what I'm good at and chased people down, winning back balls and making easy passes. I even scored a cracking goal turning someone and firing far past. Great fun.

Today I went for a run and decided to do some hill reps. I did a 2 mile warm-up and then 5 loops of a half mile circuit that contains a short but sharp hill. I went flat out each time and got my HR up to over 180. I gave everything on the last go and nearly lost my lunch at the top. A very slow cool down and stretch was needed after that. I love HR graphs. They never lie. Can you spot the 5 hill reps? I tried very hard on 3 and 5!!!

Its half term and I've done a lot of the work I need to do so I'm off cycling all day tomorrow. I want my cycling tan back just like Red.

As for swimming and tri, we don't talk about that anymore. Shhhhhhhh.

One more time

2010-05-23T02:08:00.000-07:00

I'm sitting in my back-yard in the sun enjoying a cup of tea. I've been awake for a long time. The thought of swimming is ever present.

I have toyed with the ides of not going to Eton to do the Ultra-Fit tri but you lot have convinced me that I can do it.

So I'm going to jump on the bike in a bit and cycle down there. 1000m swim. It is make or break in my eyes. If its no better than last week, its the end of Triathlon for me. I'm sick of feeling like this.

Thanks for all the support.

Crossroads

2010-05-20T23:39:00.000-07:00

I work life is going very well at the moment. I got offered the job I went for this week. It was highly sort after and even though I thought I'd messed up the interview, they said I was the obvious choice which was amazing. So I start in full time work in September. Blimey.

Unfortunately, when one part of your life goes well, another often suffers. My training is now a problem.

When, at the end of last year, I chose to do the Ironman, I put some thought into it. People told me that my NQT (Newly Qualified Teacher) year is very tough so I thought I couldn't do something like an Ironman in 2011. So it was this year or 2012 so this year it was. I knew I'd be working hard but would also have some time to myself to train hard.

As its turned out, its been so much harder than I thought. Currently, I'm up at 6:30, get the kids ready, drop my youngest off at school before 8, in work before 8. Work all day, leave about 5:30, home by 6. Kids, dinner etc. and then do coursework until bed. I'm not asking for sympathy, I actually enjoy it but its leaving me no time for exercise during the week. This is NOT Ironman training.

My training this week is a prime example. A hard weekend followed by nothing more than five 6 mile rides to school and back. That's not going to sustain me on a 15 hour endurance event. I know how you have to respect the distance for a marathon so an Ironman needs to be revered.

This, coupled with the swimming, has left me at a crossroads. Logic says I should just be pleased with the school/job stuff and go back to exercising for fun. Yes, I will loose the £300 for the entry fee but I can take away the stress and enjoy my summer.

On the other hand, I'm not one to quit. I've never really quit any sporting endeavour. This will be a first.

As there is no time pressure to make a decision, I can leave it until the week before but I will probably come to some sort of decision soon.

2010-05-19T13:52:00.000-07:00

Post from 28th April - forgot to publish post.

What can I say, some people are just crazy. Well, crazy isn't the word. Psychotic maybe.

It had been a long day. As part of my teaching course, the 35 students put on a show for the school we are based in. In 5 days we write the show, design and make the set and perform it. Today was the dress rehearsal and I spent a long time prancing around as the queen of hearts.

I set off on my short cycle home pulling up at the lights. It was across a busy road and the left lane was left turn only so I pulled up at the front of the other lane. The left lane went green and cars started to go. My lane was still red so I waited with the other cars. When my lane went green, I set of. Out of no where, a car shot past me on the left. They had to floor it to get around me into the other lane. It went past so quick and so close that I wobbled.

I carried on a little shaken and with 2 minutes, I passed the blue mini stuck in traffic. They were stopped at the next lights so I looked in the car expecting to see a spotty 17 year old bloke but no, a women. I gestured to them that they were mad and dangerous and got a torrent of abuse back. She asked me to come and have a go; I laughed and continued on.

As she passed me again, she decided to see just how close she could get to me. It was very close as it turned out. I was shocked. I swear that any closer and she would have knocked me off. One car passed me and the driver shook their head and smiled. The next guy was a van who offered me a hammer with the obvious suggested that I take it too her car.

Logic took over and I just ignored her as I passed again. I thought of taking her number plate and trying to get one of the drivers to be a witness but it wasn't worth it.

Eton Sprint Results

2010-05-17T11:31:00.000-07:00

Place: 621 out of 1095
Time: 1:21:25

Swim 400m: 14:01
T1: 3:12
Bike 20.4km: 38:38
T2: 1:29
Run 5km: 24:04

First place: 55:37 (6:01, 30:01, 17:40)
Last place: 2:17:00 (13:43, 1:12:16, 41:40)

Quickly looking down the results from place 600 to 700, I am the fastest on the bike and high up in the run as well. Just getting my swim down to 10 minutes and my T1 to 2 minutes puts me in 400th place.

I also noticed that the last place person beat me on the swim !!!!!

Is tri for me?

2010-05-16T10:51:00.000-07:00

It was the day of my first Triathlon today. The Eton Supersprint. 400m swim, 20.4km ride and the a 5km run.

Our car is broken so I had to cycle the 30 miles to the start of the race. Not the ideal preparation but a nice warm up. I actually enjoyed it. It was cold but clear and I didn't get lost. I managed to get all my gear in my Etape rucksac but the strap decided to break after a couple of miles. I tied it up and it survived the rest of the journey. Cheap French rubbish.

I got there at 9:20 so had a long time to wait until the 10:45 start. I had no idea what I was meant to do so copied everyone else. By 10 my bike was racked, I'd had a coffee and my gear was randomly strewn in front of my bike. I looked around to see what others were doing and tried to copy them. At 10:15, people were putting on their wet suits so I joined them. For the next five minutes, I decided to put on a slapstick performance. First, I put on the wet suit backwards. I then tried to taken it off and fell over. I eventually got it off, turned it around only to put one leg in a leg and the other in an arm. I looked around but thankfully, know one was filming.

I was eventually ready and walked to the start with all the other 40 & 41 year old men (I had been moved to the wrong age group!) and before I knew what was going on, I was floating around in an 11 degree lake wearing a silly hat. We had a briefing, got a countdown, the hooter sounded and we were off. Well, most of the 60 people were off; I just bobbed around trying to breath.

When I did set off I got to 20 meters out and stopped. I could not breath. I was panicking. All I could think of was to get out and quick. I started again but stopped. This was terrible. I watched as the pack disappeared. The support in the boat asked if I was ok. I said no.

I tried again but it wasn't happening. Panic is the only word to describe it. The bloke in the boat asked what was wrong and I said I just can't put my face in the water. He said I should just carry on with breast-stroke or front crawl but with my head out so I did. I occasionally did 5 or 6 strokes with my head in water but that resulted in me stopping a bit to try and relax.

I was last at the first buoy but whenever I did proper front crawl, I caught up the back markers in no time. I just could not sustain it. I thought it would never end but I eventually turned around the second buoy and was in the home 120 meter stretch. I had the slowest ever race with another bloke for last place and it ended in a dead heat.

I was gutted. I staggered out of the water after just 10% of the IM distance and I was exhausted. At that point, this was going to be my one and only tri. As I got to my bike, I saw a friendly face in Simon. It was great to see him. He said I'd done well and to keep going. I did not hurry through my transition much to Simon's amusement.

I set off on the cycle and I was mad. I never thought it would go this badly. I channeled my aggression into my cycling and tried to keep my speed up, constantly encouraged by Simon on each of the 4 laps. In spite of the wind, I got into a good rhythm, passing some of the people from the swim. I enjoyed all of the cycling passing many people with tri bikes and finishing comfortably inside 40 minutes (I didn't stop my watch).

My T2 was good and I was out on my run in no time. My legs were tight after the ride and it took about 1km before I picked up the pace. It was 2 loops of an out and back course and I was quicker on each of the four legs. I finished strongly in around 1:20 but I'm not sure exactly what time.

After a long chat to Simon, I decided to just take each event as it comes, get down to Heron lake every chance I get and just try and conquer my fear. I am also seriously thinking of a hypnotist to try and get ride of this panic feeling.

At least I can now say that I'm a triathlete :-o

Fred Whitton Video

2010-05-16T08:44:00.000-07:00

Fred Whitton video on You Tube
This was shot by my mate SimonO.

Fred Whitton Photos

2010-05-15T14:08:00.000-07:00

Nice shot but I hate my helmet. I bought a new Giro Ionis today!!!

Simon O, Bob, Tom and me.

The Fred Whitton Challenge

2010-05-15T10:52:00.000-07:00

Well, its been a week. I intended to write my Fred Whitton report on Monday but its been a very very busy few days. I've said it before but this teaching lark is hard work.

I've also had a stinking cold, the same one I had in my 1st placement and 2nd placement no doubt. Feeling rotten, waking before 6am and working until midnight each day is not very conducive to blog writing or exercise.

Anyway, the hard work might be paying off as I have an interview for a job on Tuesday. Its a reception class teacher in a great school and I really want it. I'm up against 5 others so its going to be tough. I'm trying to stay relaxed but I really want it so I'm very nervy.

Anyway, back to cycling. This was my second attempt at the Fred. I did it last year in 8:50 which I was pleased with at the time given 30 minutes of stops for machanicals. This year I did not know what to expect. I had done a lot of cycling last year and loads of hills. This year, I had completed more exercise hours but not cycling up hills.

I set off with some mates and we planned to stay together for a while. From the off, it felt hard. My breathing was shallow (the countryside makes me wheezy) and the hills felt hard. I got up the first hill and then Kirkstone pass to find everyone waiting for me. This was mainly because I had forgotten to tighten my front quick-release and after a 30 mph downhill, I chalked off one of my nine lives.

We continued and by around 40 miles, I was starting to get into it. Still not great but a few fast miles in a train certainly put a smile on my face.

It was then onto Honister, the second hardest hill on the route. It kicks up really hard from the bottom and is really tough. I got up in one go and enjoyed the decent to the first feed station. A few minutes later, everyone else arrived and we set off after a short malt loaf break.

It was straight up Newlands which felt ok and then Whinlater which was much harder than I remember. Even with the Tour de France style crowds, it was a pain.

I remember it being fairly flat between Whinlatter and the second feed station but there is Fangs Brow, Kelton Fell, Cold Fell and Irton Pike that I had forgotten about. I got to the feed station feeling ok but weary of what was to come.

It was further than I remember from the feed to Hardknott but it hove into view and looked more ridiculous than I remember. I got up without walking last time but I stopped twice. My aim this time, no stops. It gets so steep, so quickly and it was hard getting from the phone box to the cattle grid. People were walking already but I soldiered on. Its in two stages, the bottom goes up to about 25% before in levels off to a mere 10% so I just focused on getting there for a 'rest'. Its a balancing act between going for it and not blowing up. Go too slow and you fall off. Go too fast and you'll never make it.

I made it to the 'flat bit' and went as slow as possible until my heart rate went down a little. There was a girl giving out cups of water in a passing point and I cycled round in a circle a few times to take a cup (I had emptied my water bottles out at the bottom). How kind.

I got ready and went for it again. It was the famous 33% switchback. I went hard and did it ok. Only problem was, I forgot how long and steep the last bit was. I only just made it with the pain getting greater and greater.

It was then the terrifying decent before the valley and Wrynose which was hard but ok. My lack of miles on the bike were really taking there tole and I limped home. I finished in 8:30 which was pretty good if not brilliant.

Stats
Total Time: 8:30:41
Ride Time: 7:53:02
Average HR: Zone 3.2

Nutrition
1 x SiS gel
2 x Packets of shots
1 x Powerbar
2 x Ham sandwich
2 x Cherry flapjack
2 x Torq drink bottles
2 x High5 4:1 drink bottles
2 x Water drink bottles

Fred Whitton Build-up

2010-05-07T17:15:00.000-07:00

After leaving London just before 8, we finally made it to Coniston just before 1am. It was an uneventful drive but its such a long way. Thankfully I wasn't driving this time (cheers Ed).

There was no one to meet us at the B&B so we carried the bikes up two flights of stairs to our rooms. We will probably get a telling off in the morning but its better that than two missing bikes.

I'm looking forward to my bacon and eggs in the morning. Ed is being all sensible and having porridge but I'm on holiday so sod it. I plan to run for about an hour tomorrow anyway so its good fuel :-)

Windy ride and a mouse

2010-05-03T13:33:00.000-07:00

Went for a ride in Richmond Park today. I was hoping the weather was going to be better than Sunday and it was but not by much. It only rained a bit but it was really windy making much of the ride very hard going. I managed 34 miles in just over 2 hours which I was pretty pleased with. Its not quite the mileage I had planned but its all I could fit in.

Whilst I was getting my gear together, I took out one of my kit boxes to find this. It seems a mouse has taken refuge in my box and had a party with my energy bars. It has munched its way through a gel and two bars, one with caffeine.

I'm now on the hunt for a very active, alert mouse.

I didn't die

2010-05-02T02:57:00.000-07:00

As I lay in bed last night, thinking that Staines was not a very glamorous place to end my life and that drowning was not the way I wanted to go, I really thought there was a possibility that I would have to blog today to say that the Ironman dream was over. I thought that if today went badly, I would at least have time to get some of my money back from Ironman UK.

It was with this positive, up-beat view that I got up at 5:40 and set out down the M4 to Staines and Heron Lake for my first ever swim in a wet suit and my first ever open water swim. I got there at 6:30 and met up with Simon, my mentor for the morning. He's a good friend who did the UK Ironman in 2008 so is well placed to advise me.

As I parked up, I saw there were already people in the water and it just looked odd. I've never seen a triathlon so it was all very new. I put on my wetsuit on top of a pair of Kraft shorts and a compression top as its what I will be wearing in two weeks time.

All suited up (with my two borrowed swim caps) I followed Simon down the small jetty into the water. It was cold but not too bad. I felt it on my hands and feet but it was OK. That is until I started swimming. As soon as I put my head in the water in was freezing. It took my breath away and I had a little panic.

What was brilliant was the wet suit. Everyone had told me that they are really buoyant and keep you afloat and its true. I was not going to die in Staines. I could just stop and float without effort.

From then on, a pattern formed where I would swim about 20 strokes OK but feel more and more stressed and tight-chested forcing me to stop. I'd relax and talk to the extremely patient Simon and then set off again. It was the same feeling as in the pool; not out of breath from a lack of fitness but from a panic or fear or something.

The good news is that my speed seemed OK so I know that as long as I keep going or even reduce the stops down, I can finish the distance. I will now go every week I can and just concentrate on doing slightly longer each time. I will try and increase that 20 stokes to 25 between stops and then 30 and so on.

A huge thank you to Simon for holding my hand (figuratively) around the lake and only spooking me once by hiding behind a buoy. He did laugh when I yelped after something touched my foot (definitely a shark or stingray) but I'll forgive him that.

5K Race

2010-05-01T06:02:00.000-07:00

I had to get up early to collect my daughter from a sleep-over and deliver her to the station so she could go off on her Duke of Edinburgh trip. As I was up, I cycled over to Wimbledon Park to run the Park Run 5K.

I find these 5K races fun but incredibly painful. I can't just jog them and end up going balls-out for the entire run. I don't find it fun running on the edge for 3 miles.

Also, it feels so hard whilst running but as you recover within 2 or 3 minutes of finishing, it never feels like you have given your all. With a marathon, you know you have done something incredibly hard but with a 5K, I always have the feeling that I could and should have gone harder.

I had decided to try and get my PB and get under the 22 minute mark. I know I can do it and it really annoys me that I never have. I set off quickly and got with four or five others all going hard. I instantly felt on the edge and having to concentrate so hard to keep the pace up. I heard my watch bleep and looked down to see 6-something at the 1 mile mark; sub 7 minutes so on target.

At half way there was a bloke reading out times and I went by in 10:45 so really on track. 11:14 to do the second half. But it was really starting to hurt and my legs felt like jelly. I lost touch with the group and felt I was going nowhere. As I got closer to the end, I knew I had a slim chance of getting under 22 so I tried to push on but there was nothing left in the tank. I cross the line in 22:28. I'll be back in 2 weeks time to try again.

Distance: 5K
Time: 22:28
Average HR: 176 (zone 4.4)
Position: 59th out of 178
Cadance: 85

Good week after marathon

2010-04-25T10:05:00.000-07:00

History shows that after a marathon, I turn into a lazy bloke who likes his biscuits. In the past, I have gone to seed in the weeks after a big event like a marathon, using the excuse of a 'job well done' to 'treat' myself for several days (or weeks).

This time, the marathon isn't this season's goal so I have to keep going. My legs were like lead so running was out. I found cycling fine so I was on the bike on Monday for the short commute to college. Same on Tuesday and then Wednesday I decided to use my early finish to go for a swim. My legs ached so I hardly used them but managed 35 minutes.

On Thursday, we had a full day of PE instruction. We basically spent the entire day playing games that we might use with the kids in school. It was great fun but tough doing it from 9am until gone 4pm with a short lunch break. Friday was another swim and Saturday my swim lesson please 25 miles on the bike.

Sunday was a special day. I started with a very slow run before heading down to docklands to see a couple of friends run the marathon. One, Simon, was aiming to smash his PB and the other, Charlie, his first time looking to get round and enjoy it. I was so excited for both of them of loved watching the race (but would have rather been running it). Simon did a superb 3:44:30 and Charlie finished and is now in the marathon club.

I got emotional several times with people struggling or battling their inner demons. I got most emotional at the beginning as I saw the elite men run past. It is the first time I've seen the elites in a big event and they were stunning. Shere brilliance. They took my breath away.

Swim:
Time - 2 hrs 20 mins
Distance - 2.3 kms

Cycle:
Time - 5 hrs
Distance - 62 miles

Run:
Time - 1 hrs 7 mins
Distance - 6.6 miles

Totals:
Time - 8 hrs 27 mins

Onwards and Upwards

2010-04-20T16:23:00.000-07:00

So as soon as one challenge is done, the next one is on the horizon.

In this case, far too soon. The Fred Whitton is just over 2 weeks away and I am under prepared. The amount I have been running was taken away riding time so I will be undercooked. I will try and ride this weekend but the way my legs are feeling after the marathon, I won't be riding hard.

I will try a long ride the weekend after but it will be on 7 days before the event so any fitness gain will be negligible. I will have to just treat it as a super tough Iron Man training rise.

Brighton Marathon Race Report

2010-04-19T16:23:00.000-07:00

The Start - The day begun at 6:40 as I sneaked around my brothers flat trying to make porridge and not wake my daughters. It had been a long night with a party downstairs and a snoring man upstairs. My brother drove me to the start and I was all Vasalined up and ready to go by 8:30. The race itself was late starting due to a car on the course. We were off at 9:15.

Miles 0 to 4 - The first mile was a shock with a sharp rise around the first corner. My usual sub 8 minute mile didn't happen and I was behind my planned pace of 3:49:00 from the off. After that, my pace picked up and at the 4 mile marker, I was within 3 seconds of my exact race pace.

Miles 4 to 10 - My pace was still good and I crept slightly ahead of my pace. It levelled off at 1 minute ahead which felt fine. I had a minute in the bank and was running strongly. I wasn't really paying too much attention to my HR as I figured that the only way to get it back down to zone 2 was to go slower but I couldn't do that if I wanted to break 3:50.

Miles 10 to 13.1 - It was getting really warm by this stage. I'd run the hills I knew about and sweat was dripping from my cap at a regular rate. I saw my brother and daughters at mile14 which was lovely. My thighs were beginning to feel tight and my feet were sore.

Miles 13.1 to 20 - It was still ok until I got to a horrible out and back road that was so straight and went on for ever. It was just a long residential road and felt like hell. Getting off it was such a relief. The joy was short lived as we then went into a very bleak industrial estate; was this the best Brighton had to offer?

Miles 20 to 26 - I couldn't feel any pain in my feet which was good but my thighs had become very painful. I needed to stop and stretch which I did but it didn't seem to help much. Miles 22 and 23 were poor and that was where my dream of 3:49 went. It only takes a couple of stretching stops and its gone. I felt like walking to the finish but if I had failed to get under 4 hours I would have been annoyed. So I gritted my teeth and started hobbling. I picked up a little and tried to smile as I passed the family at mile 25.

Miles 26 to 26.2 - I realised I could still scrape a PB so I sort of sprinted the last 800 meters and fell over the line. All that effort to shave 28 seconds off the PB. I called my Dad and told him his PB is safe for another year. I don't think the Ironman is a place to try and break your marathon PB.

Today - Oh the pain. My legs have hurt before after marathons but never like this. I have a sharp pain from my feet and the achy pain from my legs. I really cannot put my full weight on one leg so stairs take an age. Its going to take a while to recover.

Thanks to all my supporters. To my brother for looking after my girls to cheering me on, to my daughters for watching me, to my wife who I know would have been watching me if she hadn't got stuck in New York and to all my friends who sent me good lucks.

Well, its was a PB

2010-04-18T14:31:00.000-07:00

Full report to follow but these are the facts.

1st Goal: Sub 4 - ACHIEVED
2nd Goal: Break my PB of 3:57:40 - ACHIEVED
3rd Goal: Break 3:55 (my Dad's PB) - FAIL (again, Arrrhhhhh)
4th Goal: Get sub 3:50 - FAIL
I was feeling good at mile 20, on track for 3:48. Then felt very bad by 21. Missed two of my goals but it could have been worse. I had to dig so deep in the last 2 miles.

Contributing factors:

1. The Heat - It was hot. Probably the hottest day of the year so far. Their was a slight breeze on the sea front but airless everywhere else.
2. Heart Rate - Looking at my HR figures, they were high from the start. My last 20 mile run had an average HR in zone 2 (2.5) but I was only in zone two for the first 3 miles. Miles 4 to 13 in zone 3 and the rest in zone 4. Probable the heat.
3. Pain - Really tight and painful thighs in the last 4 miles.

4. Blisters - I had two of the biggest blisters I have ever had. Very odd. It might have been the reason for the thigh pain. Blisters can make you run differently which results in pain.

Distance: 26.2 miles
Time: 3:57:31 (PB)
Average Heart Rate: zone 3.6
Finish: 1766th out of 7,500 finishers

Marathon goals

2010-04-15T13:02:00.000-07:00

Well, its the marathon on Sunday. Its come round pretty quickly. I feel quite relaxed about it. Its not my main focus this year so if it goes wrong, no tears will be shed. I do, however, aim to give my PB a go.

I'm not sure what to expect. My training has been different than normal as I've been doing the three disaplines rather than just one. I've made sure my long runs have been done but my short stuff and speed work has been replaced with cycling and swimming so I don't feel speedy

However, I am a little lighter and my heart rate is pretty good (I did most of my last 20 miler in low Zone 2). This might result in a strong finish to the race which has affected my times in Edinburgh and Adingdon (I was on for around 3:50 in both of them at the 20 mile mark).

These are my aims:

1st Goal: Sub 4
2nd Goal: Break my PB of 3:57:40
3rd Goal: Break 3:55 (my Dad's PB)
4th Goal: Get sub 3:50

I know I am capable of all 4 but I know getting it all right is so tough so we'll see.

iPod or not to iPod

2010-04-13T03:00:00.000-07:00

So I was checking through the details of the Brighton Marathon when I noticed one of the items in the FAQ:

Q38.Can I listen to music as I go around the course?
A38. No. It is considered dangerous to wear headphones or iPods at events of this size. Should there be any blue light services needing to pass you or any emergency messages given out over tannoy systems whilst you are running you will need to be aware of them; therefore we must insist that headphones are not worn.

I had been planning on taking my iPod and wearing it for the first 20 miles or until I passed the family where I would take it off so I could concentrate of keeping going (that's the way it works for me). Now it seems I cannot.

There is no mention of disqualification and its not worded in a severe tone so I imagine you could probably get away with it but I'm not the sort of person to go against rules. I understand it can reduce a races insurance. If that is the case, charge extra for iPod usage.

I posted a comment on the Brighton Marathon Runners World forum but quickly retracted it before I got flamed from all the iPod haters which there are many. It does seem to be a bit of a Marmite topic in the running community. And it does annoy me when I get lumped in with other inconsiderate runners who have their music on too loud so others can hear or cut people up. I do neither.

After retracting my comment, I got a message from another forum member telling me how fierce the argument had got in previous weeks. Some members threatened to 'out' iPod wearers and encourage water to be thrown at them. Many said that iPod wearers were not 'proper runners'. Idiots.

I also understand the need to soak up the atmosphere and wearing an iPod cuts you off from all that but I like my solitude when I run. I am not really a people person when running. This is why I prefer smaller runs or cross country where you can be in a race but also on your own. I also do not believe that the bands on the course make up for the loss of my choice of music. Humbug!

The safety aspect is often brought up. I understand the argument but has it every actually happened? Has an emergency vehicle ever been stopped by a runner with an iPod on. I imagine they would just get a clip around the ear by other runners.

Having said all that, I will leave my iPod in the hotel and spend just less than 4 hours listening to myself go on and on about one thing or another. Yawn.

Last week and this

2010-04-12T10:35:00.000-07:00

Last week was initially supposed to be a big week with loads of cycling and running but with the passport mishap, I almost wrote it off. However, it didn't turn out too bad; 9 hours of exercise.

Swim: 2 sessions, 2hrs16, 2.3kms
Cycle: 5 sessions, 4hrs25, 60 miles
Run: 2 sessions, 2hrs20, 15.3 miles

This week is very different. With my marathon on Sunday, I don't want to run too much so I can rest my knee as much as possible. Along with another sports massage, I think that will leave me in pretty good shape for Sunday. And to try and make some more progress with the swimming, I plan to swim most days.

Monday: Cycle with my daughter plus 1 hour on turbo trainer
Tuesday: 45 minutes swim plus sports massage
Wednesday: 45 minutes swim plus 30 minutes run
Thursday: 45 minutes swim
Friday: 45 minutes swim plus 30 minutes run
Saturday: 1:1 swim lesson and then group lesson (planned)
Sunday: Marathon

New kit, swim and family

2010-04-10T15:54:00.000-07:00

Its nearly my pay day and I still had some cash so I treated myself to some new pedals. My current left pedal had become problematic and it was very hard to click in. I tried cleaning it and using degreaser but to no avail. So I upgraded slightly to a pair of Look Keo Max 2 in white. They are pretty sexy on the bike.

It took a lot of effort to change them. Firstly, I didn't realise that the left pedal has a reverse thread until I looked on You Tube. Then, they were so tight, I slipped off the allen key and punched my large chain ring leaving 6 large bloody holes in my hand. I eventually had to use my foot and when it loosened, there was a loud crack and I thought I had broken something. I hadn't thankfully.

I got a very kind friend to look after my daughter today so I could go to my swim lesson. It was painful. I don't know why but everything felt wrong. I think it stemmed from my breathing. It was so off that it made the whole session rushed and a bit frantic. Every part of it felt hard. I hope it was just a bad week.

With my wife and eldest daughter still away, its just me and my youngest. I'm trying to fill the days but she has an extremely short fun threshold. We do one thing and its all good but as soon as its finished, the arms fold and the bottom lip comes out. Of course, I don't stand for that but its difficult.

I made the most of the good weather this afternoon and combined exercise with entertainment and took her to Richmond Park for a cycle. It is good, hard work pulling her up the hills and I will do it again on Monday as its either that or the turbo if I want to get some training in.

Why is swimming so hard

2010-04-09T05:17:00.000-07:00

My confidence during my swim lessons has grown so much but as soon as I get in the 'big pool' at Tooting, it all goes to pot.

Today, I could not get my breathing, hand entry and catch right. I could concentrate on one of the three and the other two would be a mess. The length of the pool makes a huge difference. It is 33 meters where as I have lessons on a 20 meter pool. And I can't use flippers so it seems a long way doing drills. I also still get a little frantic as I go over the deep end but that is getting less each time.

I know that what I consider 'going to pot' now is nothing like it was 2 months ago but I still think about swimming 2.4 miles and wonder how it is ever going to happen. As the family are back next week, I can go to the pool every day from Tuesday to Saturday to get some consistent practice done. It will also be good to get off my knee before the marathon.

One final thing, how cruel is it that its sunny this week. I should have been out cycling every day but I can't and its the most beautiful weather for riding. Sunny and warm, no wind. Arrrghhhh!!!

The best laid plans...

2010-04-07T15:14:00.000-07:00

Its always dangerous to leave passports unchecked until the day before a holiday!!!

My wife and the girls were meant to be flying to Lanzarote last Monday leaving me with a week to my self, free from any responsibility. However, it turned out that my youngest had an out of date passport so there was no option but for a third of the travelling party to stay at home. No lie-ins for me. Arrrggghhh.

So we've made the most of it. I had to ditch my mate Ed and go to Devon with the littlun. My Dad looked after her for a morning so I could get a very pleasant 11 mile run in on my favourite ever route. It is seriously hilly which I love and time goes out the window. After the first hairy mile on the main road (no path), it is tiny lanes with no cars and stunning views. I had to stop and take some photos.

I'm also shipping my daughter off to a club so I can at least go swimming and do a run or two. I can't, however, ride as I can't be too far away in case I have to collect her early for any reason.

So tomorrow is a swim, maybe a short run and a stretch followed by a sports massage. 11 days until the marathon so I have to take it reasonably easy :-)

How tough was that

2010-04-03T06:45:00.000-07:00

I had my swimming sessions today. 30 mintues of 1:1 and then the hour group session. I knew I was tired after yesterday's 20 miler but once I got in, I realised just how tired. She had me doing length after length which as so tough but I am still making great progress with my stroke.

Then is was the group session. I say group but there was me and one other; I guess people were enjoying the holiday weekend. So, it was 6 laps of this drill then 6 laps of another. Thankfully, the other guy wasn't a speed demon so I got a little rest before he finished each set of drills.

I'd love to know how many laps I did. I'm pretty sure it was over 60 lengths of the 20 meter pool. No to Devon and cycling.

Back on track

2010-04-02T16:34:00.000-07:00

Well, after last Sunday's aborted long run (13 rather than the 20), I had one last opportunity for a proper long run before the marathon in just over two weeks. As usual, when I have all day, I take all day to get out of the door. I had to be back for 5 for a family movie followed by a trip to Belgo. 20 miles in around 3 hours so I had to be out of the house by no later than 2 o'clock.

So at 2:15, as I left the house, I was already set to be late and in trouble. Rather than a loop that took me past my house for refreshments and the temptation to stop, I more my CamelBak and when on my London run carrying 1.5 ltrs.

The route took me through Battersea Park, Sloane Square, up Sloane Street with the posh shoppers and into Hyde Park. I did a full clockwise loop of the Park before heading down to Buckingham Palace. I then ran the last 4 miles of London Marathon route in reverse; The Mall, Birdcage Walk, Embankment to Tower Bridge. It was quite exciting. It was also very obvious that the many of the runners out today had a certain nervousness in their eyes!!!!

I do think its time for me to run London again. Apart from the first one, I've had a terrible time at London as I was always trying for a time and failed miserably. If I was to run it again, I could just enjoy it.

Once over Tower Bridge, I'd done around 14 and it was past the mayor's building and down the South Bank. This is always a nightmare and I spent a while dodging people or stopping to wait for a gap. This certainly slowed me.

The last few miles were tough in some ways. My thighs were really tight which is a little concerning. I will have to get a couple of massages before the big day. My speed didn't drop which is great. The other issue was that when I got home and stretched, I got some terrible cramps in my right calf; probably linked to my knee and tight quads. Again, a sports massage should really help with this.

Details

Distance: 20.3 miles

Time: 3 hours 4 mins

Average Heart Rate: Zone 2.0 (81% of max)

Cadence: 81 spm

Nutrition

Not really enough

One Gel

One Cola PowerBar with caffeine

1.5 Ltrs of water

A large burger at Belgos

Take the rough with the smooth

2010-03-28T16:21:00.000-07:00

Yesterday was a great day with my swimming. Today was a rubbish day with my running. I was meant to do the Oakley 20 but because I didn't have the car, getting the train their and back would mean most of the day being taken up and I had work to do. So I decided to run in London.

I was up at 7 to do some work and have breakfast before my run. At 10 I hadn't got done what I wanted so I worked for 2 more hours and ran at 12. The first 8 miles were fine. A little off the pace but ok. By my 9 I was suffering and by 10 I was almost walking. I struggled 3 more miles to my house and fell in the door. A terrible run.

I can only put it down to a week full of a cold and many late late nights working. This part of my course finishes on Wednesday so then I can get loads more sleep (5 hours a night is just not enough) and be ready for Brighton. I will, however, do another long run next weekend (2 weeks before the marathon so that's just about ok).

Big step forward

2010-03-28T04:29:00.000-07:00

I had probably my first really good swimming session today. I had my first 1:1 session with Maxine. We spent the first 15 minutes concentrating on legs. I still trash my legs so we did loads of drills about trying to kick from the hips rather than the knees. Also to kick a lot slower so it stabilises rather than propels.

We then did 15 minutes on my hand entry. I enter too far forward with a rigid arm so we did one arm drills to try and get me to drop my hand about level with the elbow of the other outstretched arm, go in thumb first and then go forward just under the water as I rotate. It took a while to get it right but it feels smoother.

The best thing about the session was Maxine saying that "for the first time, you actually look like a swimmer". That made me very happy.

Then it was the hour group lesson where we did basic extension, torpedo, shark fin and finger dragging. I hardly ever felt like I had a stop for a few minutes and catch my breath and didn't want to get out at the end. I'm guessing I swam somewhere between 1km and 1mile, maybe even more which I'm delighted with.

Bloody kids

2010-03-27T02:49:00.000-07:00

Another hazard of the job of teaching is picking up every cold and lurgy the kids have. I've spent the week feeling absolutely rotten. What with feeling bad and working 12 to 14 hours a day as I approach the end of this placement, training has gone out of the window since my Monday night recovery run.

I got up at 7 today so I could get a few hours work in before my swim lesson. I have a longer swim today as I've booked some half hour 1:1 sessions before my hour group session for the next five Saturday's. I felt I needed a bit of a boost since I'm not managing to get to the pool as often as I'd like. My first tri is fast approaching (7 weeks) so I need to get better sooner.

Surprising problem

2010-03-25T17:40:00.000-07:00

Since I've started this teaching placement, I have an issue that I did not see coming. I knew I'd be tired, I knew I'd get lots of colds from the kids and I knew I'd struggle to find time to train during the week. But I never even though about the problem of drinking.

No, I'm not quaffing the beer of an evening. Its staying hydrated that is the issue. You just don't get the opportunity to go to the loo so drinking my usual amount of water is just not an option. You can't just go to the toilet during a lesson and leave the kids to fend for themselves.

So I get a 7 minute comfort break at 10:30, then over lunch and then at the end of the day. As water goes straight through me anyway, when I tried to drink my usual amount, I spent the morning dancing around, watching the clock until it got to 10:30. Its not ideal to be more focused on the loo than your teaching.

So I now drink when I get up and then don't drink again until lunchtime. I feel dehydrated but there is nothing I can really do about it.

The Burgess Hill Springtime Classic

2010-03-23T15:10:00.000-07:00

Another Sunday, another event. As it was running last weekend, it was cycling this weekend to fit into my alternating plan. I had booked this event months ago but I thought I couldn't make it but family plans changed and I was free.

I had cycled this sportive last year and really enjoyed it. Its 72 miles around country lanes starting in Burgess Hill which is just north of Brighton. When I did it last year, I somehow managed to come in ahead of all my mates, mainly because they stopped for a while at one of the checkpoints were as I thought I was behind them so didn't stop for more than 15 seconds.

I had no particular aims. I had done OK 2 weeks previously in the Surrey Rumble but that was the only long cycled I'd done this year. I set off with Ed and Simon but I think I was with Ed for about 20 seconds before he pulled away. He was racing and we waved goodbye.

I cycled with Simon for a while. He is quicker than me so I spent a long time pushing to stay on his wheel or within site of him on hills. I occasionally took the lead but he'd come past me on any up or down hill. We had some great fun on down hills. Its great to blast past each other at over 35mph.

He eventually fell away because he has been ill for 10 days and shouldn't really have ridden. The fact that he lasted that long was a great effort.
I had hoped to get in under 4:30 but I ended up with a time of 4:36 which seemed pretty respectable. I finished in 64th position out of 249 finishers which I'm really pleased with. That's just outside the top quarter which is probably one of my best finishes in a sportive.

Aftermarth of 20 road miles

2010-03-16T01:03:00.000-07:00

I felt worse on Monday then I did after my 28 mile cross country. The quicker pace and the pounding on roads really kills my quads. A swim this morning certainly helped but I still feel sore.

I also discovered that I have not one but five blisters. I think I might get myself some new running socks as it can't just be the lack of Vaseline.

I came 274 out of 645 which isn't too bad. Top half is always pleasing.

100 races and still I make school boy errors

2010-03-14T15:35:00.000-07:00

Today was my 100th race. After starting running in 2002, I have now completed 100 running races in one form or another. For a 5K race to a 28 mile cross country, I've loved pretty much all of them. I do really really love running.

This was apparent today. As I set off on the Spitfire 20 from Dunsfold Airfield (where they film Top Gear), we ran down the runway before turning back on ourselves. I was very far forward for some reason and as we turned, I looked back at the big crowd of runners in the cool, crisp, clear morning and it was about perfect.

The race stayed pretty perfect for a while. I was running at 8 minute miles with my heart rate firmly in zone 2 and loving it. This lasted until mile 7 went we did a big loop and re-entered the airfield from the opposite end. It was then 3 mile slog into heavy winds which wasn't pleasant. It was then onto lap too and it started to feel like a struggle. I still kept up sub 9 minute miles but not without considerable effort. This shows in my heart rate that goes up and up as the race goes on.

At mile 16, my ipod switched from podcasts to music and it gave me a boost. Linkin Park got me to mile 18 in good time but that left the 2 terrible, windy, exposed miles to go. I latched onto another runner and she pulled me round to mile 19. Then my elementary mistake rared its ugly heard. I had forgotten to put vaseline on my feet and my little toe on my left foot had a big, nasty blister on it and it really hurt. I hobbled the last mile and finished in 2:55. A very pleasing time.

We got a great medal. Its very heavy and shiny. I thought the race was ok. The 7 mile section outside the aerodrome is lovely but the 3 mile inside is horrible. The wind is bad but the worse thing was being able to see everyone else on the route as it was so flat. That is mentally tough. But having just watched Eddie Izzard and his marathons, day after day, on some terrible roads in terrible conditions, I shouldn't complain.

So, 100 races done. Only 14 days before 101st race. Here's to my 200th.

Surrey Rumble

2010-03-08T14:37:00.000-08:00

My first sportive of the year went really well. A huge improvement in the weather and a good course helped make the day go well.

Positives
Sunny Day - It was a lovely day. Deceptivly nice (see chill below). It was nice to ride in the sun for a change.
Feeling Good - I was worried that I was going to be tired from last Sunday but my legs were quite fresh to start with. It was only on the hills that I felt a little sluggish but that might be that I haven't trained on hills for a long while.
Completed the long course - It was great to get my first long ride out of the way. Its been ages since I rode that far (76 miles) and it will give me a lot of confidence that I will be ok (ish) on the Fred Whitton.
Heart Rate - I managed to keep my heart rate at an average of 2.6

Negatives
Chill - It looked really sunny out but it was cold. Really cold. It wasn't until about 11am that I started to properly warm up even though I had my overshoes and warm gloves on.
Icy - There was a surprisingly large amount of ice on the road and some of it was very difficult to see. There were large patches that caused all riders to dismount but there were other bits that looked like water but were not. I saw two riders fall and I imagine there were more.
Accident - I saw the result of a terrible accident. A poor girl had gone into the back of a car. It made me go very cold. I really hope she was ok.
Punctures - I got my bike out of the shed on Saturday and the front was flat. I changed it. I got my bike out of the car today and the front was flat. I had three inners with me, one was the wrong size, one had a bent valve and the only one that worked had been previously fixed. So I was about to start with no spares. I managed to buy 2 at the start which was lucky as I had more punctures at mile 40 and 74 (yes, 2 miles from the finish). Four flats in 2 days.
Nutrition - I gave no thought to what I was going to eat. I shoved two nut bars in my pocket before the ride and filled one bottle with water and the other with Torq. I drank the Torq quite quickly and ate one bar. I intended to get something else from the feed stops but forgot. So all I had was what I had taken with me. It was just enough but I guess I wasn't far from bonking.

So a good day all-in-all. I don't have any other sportives booked until the Fred but I'll be doing other long rides including my training camp at my Dad's in Devon during the Easter break.

February Stats

2010-03-02T10:11:00.000-08:00

Run: 13 session - 14.6 hours

Bike: 16 session - 12.5 hours

Swim: 9 session - 6.3 hours

I pretty much hit all my targets this month. I would have liked a little longer in the pool and I have to do more time on the bike in March as it should be more like 25% swim, 30% run and 45% bike. It will be leaning more towards running at the moment until I get the Brighton marathon out of the way,

Targets for March:

18 hours running
22 hours bike
8.5 hours swimming

Race Report: Meon Valley Plod

2010-02-28T13:52:00.000-08:00

After waking at 7 to the sound of heavy rain, I checked the race website to see if there was any "cancelled due to severe rain" notices but nothing. I was going to have to run.

I arrived at the Sustainability Centre in Meon, south of Petersfield at around 9:15, plenty of time before the 10:30 start. It was still raining but not as hard as before. The main car-park was closed due to mud which was an indication of the conditions to come.

We walked down to the start of the race and after the briefing we were off. It starts in a field, up a hill and I was quickly out of breath. It took me ages to feel comfortable, probably not until after the first big hill at mile 3. I had the sniffles so that might have been it. It might have also been the 8:40 minute mile pace we were doing.

The conditions were as bad as I expected. The mud was deep in places, there were large puddles of freezing water that you couldn't avoid and in the fields, you picked up huge amounts of soil that made you feel like you had anvils for shoes.

Having said all that, it was great fun. The route is varied and great to look at, there was a real feeling of everyone in it together and the cake and jelly babies at the water stations were very welcome.

After getting into my pace, I felt fine and pootled along until mile 11. My knee was ok which I was delighted with. I did walk down one very steep hill as I remember it hurting my knee last year. I began to feel tired and had to concentrate to keep going.

I got to mile 15 which was Butser hill, a giant lump that had to be walked up and then to the final water station at mile 16. A cake and a Mars Bar piece gave me a boost and I sailed down the hill and on to mile 18. The last three miles were so tough. My legs were like jelly because of the mud and the track we were on was really rough. It was a long straight path that seemed to go on and on. I wasn't going quick but I refused to stop so I passed quite a few people.

I crossed the final junction and kept going the last half-a-mile to the finish. I was reasonably pleased with my time based on the conditions. I felt at least as strong as last year when I did 3:30.

Time: 3hrs 55mins
Place: 162nd (top half, just!)
Total Finishers: 332
First: 2hrs 34mins
Last: 6hrs 16mins

Its going to be an odd week this week as I'm working at the school and my wife is away on business so I pretty much can't do anything for 5 days. I'll just have to have a big weekend.

Weather Warning

2010-02-27T23:36:00.000-08:00

There is nothing like a severe weather warning before a race. Its going to be a bit wet and muddy out there.

I don't expect to finish much before its dark.

Race Season

2010-02-27T12:14:00.000-08:00

I can't believe my first race is already upon me. This weekend, I'll be running my favourite race, the Meon Valley Plod. Its a 21 mile, cross country, hilly run on the South Downs. It includes Butser Hill, the highest point in Hampshire.

Its a pretty silly race for this early in the season and times are not quick, especially if its muddy which it looks like it will be.

Its my favourite race as doing something so hard so early always makes me confident for future events, its a stunning route, its amazingly organised and it has the perfect atmosphere. Everyone is in it together, smiling and chatting on the way round. It also has cake at each marshal point which is fabulous.

As you can see, I am an elite at this distance with the number 2 :-) My only aims for Sunday are to finish, stay injury free and have fun. Time is irrelevant.

This race is quickly followed by the Spitifre 20 in 2 weeks and the Oakley 20 in 4 weeks.

The speed is coming back

2010-02-26T08:28:00.000-08:00

I did a five mile run today. I wanted try and run a bit quicker so I pushed from the word go. I found a decent pace and really felt good. I felt strong and wanted to go quick. I feet felt light and I knew it was going to be a good time if I could keep it up.

Running is so exhilarating on days like this, when all the training and hard work comes out. These are my splits which I am delighted with. I'm back baby, I'm back!!!

Mile 1 - 8:27
Mile 2 - 7:28
Mile 3 - 7:19
Mile 4 - 7:18
Mile 5 - 7:46
Total 38:22

I hate morning workouts

2010-02-26T02:11:00.000-08:00

Monday was a busy day. I started my 2nd teacher training placement at a school around the corner from my house. My first placement in a reception class and the day went past in a blur. All a bit manic but I think it will calm down once I get to know the children and the routines of the school.

In the evening I forced myself on the the treadmill whilst my daughter was swimming and got a good 5 mile quick run done. I pushed hard and ran strongly. I got some good stretching in as well.

For the next 5 weeks, I'll be leaving home at 7:40 to start at school at 8 and with the evenings busy, I'm going to have to some sessions early in the morning. I tried this on Tuesday and was up at 5:45 in order to get to the gym (5 mile cycle away), get in a swim and then get all the way back to school. I HATE this. I don't perform well in the mornings, the pool is packed at that time and I just feel really rushed. I have no alternative but its no where near ideal. As a result, the swim was terrible.

I had a much better swim yesterday. For the first time, I did several lengths where I just forget about swimming. I realised I was thinking about other things and not my breathing or my stroke. A breakthrough?

End of a bad training week

2010-02-21T12:44:00.000-08:00

I had dreams that the half term week would be filled with early morning runs and evening swims but it didn't materialise. Due to several very late nights (3 work related, 1 drink related) I didn't manage to get up at the 6am time I needed to in order to get an hour in before Cath went to work. The days were filled with essay writing or activities with the kids and many evenings were filled.

I got a few very small bits done before the weekend. Saturday was my swim lesson but a flat tyre put pay to that but I did manage a 50 minute run instead. Then it was off up north for my Gran's 90th birthday in Yorkshire which was good fun.

We stayed in a hotel on Saturday night which had a gym so I did an hour hard running up hill on the treadmill this morning before heading to Leyland to see my other Gradndma. A 6 hour drive home pretty much finished me off.

One thing to note was whilst driving from my Grans in Lancashire towards the south, I passed signs for Bolton, the finish of the Ironman UK, Rivington on the bike route as well as signs for Leigh, the location of the lake where the swim is. All very odd to think I'll be back there in August for very different reasons. Lets hope there isn't an inch of snow on the ground then.

No Time

2010-02-17T15:37:00.000-08:00

Three days into the week. Nothing but school work and preparing for next week done. Aggghhhhhhhhhhh!!!!!!!!!!!

Training Week 6

2010-02-15T16:54:00.000-08:00

Week six is over already!!! 20% in to my Ironman training. That's a scary thought.

It wasn't the greatest week of training. Less hours than last week but still nearly 10 hours. Really pleased with the swimming and the a 2 hour run yesterday was slow but really comfortable so that's on track.

Swimming - 3 sessions, 1.5 miles, 2hrs 10mins
Cycling - 6 sessions, 55 miles, 4hrs 15 mins
Running - 2 sessions, 24.4 miles, 3hrs, 15mins
(including 1hr15 of 5-a-side football - estimated 4 miles running)
Press-ups - 105 (A terrible excuse but I just forgot to do them this week)

Week 7 is just about seeing what I can fit in. Its half term so I have the kids most of the week and then I'm off up north for my Gran's 90th birthday party so I'll take my running and swimming stuff and see if I can't get something done.

SwimForTri Lesson 5

2010-02-13T15:45:00.000-08:00

Another good lesson today. After Thursday's great swim I had a nightmare on Friday morning, probably because I was tired or just the law of averages (for every good session there has to be a bad one). Everything felt so hard so I really wanted a good lesson so keep the momentum.

Today's session was to link timing and rotation. As I understand it, doing the basic extension makes you get used to rotation and shark fin and catch-up helps with the stroke. We added the head-touch drill to keep improving our stroke and then basic extension with a stroke to link rotation and stoke. I really enjoyed it and got a nice comment from the coach that my head position is really good.

This is what we did:

Kick only on front - To practice kicking correctly.
Kick only on back - To practice kicking correctly.
Basic Extension (BE) - swim on one side for a length turning head only to breath.
Shark fin - BE and tracing thumb up side to point elbow at ceiling.
Catch-up - Swimming flat, full stroke, touching hands in front each time.
Head touch - Used to keep hand high and aid good hand entry into water.
Full stroke - To put into practice all of the above.
BE with switch - Swimming on side with a single stroke ending up on other side.
Full stroke - No flippers.

My stroke is definitely getting better. I really feel that I can pull through the water. My breathing is ok at times but I'm still either holding my breath or taking too deep breaths and both end up with me having to stop.

Long run tomorrow. Two hours or more.

Swimming Progress

2010-02-11T08:31:00.000-08:00

After Monday's rest day and Tuesday where life got in the way, I was determined to make up for it on Wednesday. But I often find that if I miss a couple of days and get out of the routine, I find it incredibly easy to find a reason not to go training. This was my Wednesday.

So today, I was cross with myself. After lectures I headed for the pool and started with a few lengths of regular front crawl to warm up. Then I switched to a few lengths on my side before starting catch-up. This was the drill I learnt on Saturday.

I did length after length of this, occasionally switching to a length of regular front-crawl. The odd thing was, I found the catch-up stroke, touching hands at the front each time, easier and more calm than the full stroke. The full stroke was quicker but I was still fighting the water a bit. Catch-up felt smooth and I could really concentrate of a long stroke and a strong pull. I guess my full stroke is a way from perfect but at least is going in the right direction.

I got to 20 lengths and then 30. I was getting tired but decided I should get to the hour mark and 40 laps. The last few laps were not great but I made it. I'm really chuffed.

Lazy Week

2010-02-09T22:58:00.000-08:00

Its Wednesday morning and apart from cycles to and from uni, I have done zero exercise. Shocking.

I have small excuses. Monday was a rest day. Tuesday saw me visit my placement school for the first time as well as having people over to value our house and this morning I woke to a flat tyre (I haven't got round to buying a spare for that bike). I guess I could have gone on the bus but...

I realise its no bad thing as I really feel I need an easier week. Don Fink's plan does have one easier week in every four but I think I just did extra because my weekly output has gone up steadily since the beginning.

If I run tonight, and swim on Thursday and Friday, it will be an ok week I guess.

On a different note, why has the spell checker gone in the new version of Blogger? So many people are moving to WordPress for its increased functionality. Why would they make that decision even easier.

Craft Tri Shorts

2010-02-08T17:01:00.000-08:00

I did my run on Sunday in my Craft Tri shorts. My first reaction was that they were comfortable and tight. Not tight in a "too many pies" sense but in a compression clothing sort of way. The padding was evident but not thick like my cycling shorts.

I wore a pair of loose shorts on top just for decency :-)

During the first mile or so, it did feel like I was running after having a small accident in my shorts. If you asked me then, I would have said I will never run in them, especially 26 miles. But after 20 minutes, I stopped noticing it. I can see myself using them under my wetsuit and then on the cycle and run in shorter triathlons but I still think I'll change into my bib shorts for the 112 miles and then my running shorts for the marathon in the IM.

Training Week 5

2010-02-07T10:41:00.000-08:00

Another good week. Swimming went ok. The lesson was excellent and the two sessions at Tooting were ok. I did go to swim on Friday but the pool was so busy at 7am that I bottled it and went to the gym to run. I'm still not confident enough to swim with loads of other people. At the moment this is ok as I get to swim during the day when its quiet but after half term, when I'm on school placement, it will be early mornings, evenings and weekends only.

Running was the triumph this week. I was very careful to keep stretching my quads and ITB so try and protect my knee. As a result, I managed three short runs, 70 mins of 5-a-side and a 9 mile long, slow run in zone 2.

I still feel my cycling is well off the pace but I'm beginning to realise how difficult it is to feel that you are progressing at all three disciplines. I have a friend who is doing great with the running but has hardly swam at all and another who is racking up the bike miles but only puts his trainers on once a week. I am managing to do at least 3 sessions of each discipline a week so I am making progress.

Next week its much of the same. Only the running is longer. A two hour run on Sunday.

Stats:
Swimming - 3 sessions, 1.2 miles, 2hrs 6mins

Cycling - 6 sessions, 64 miles, 4hrs 45 mins

Running - 5 sessions, 24.4 miles, 4hrs, 13mins

(including 1hr10 of 5-a-side football - estimated 4 miles running)

Press-ups - 343

I wonder when the first week will be when I swim more than 2.4 miles, cycle more than 112 and run more than 26.2??????

So tired

2010-02-06T08:25:00.000-08:00

The training is finally kicking in. The benefits are starting to show with my running speed increasing and feeling a little stronger in the pool.

The downside is that I'm so tired. I keep dozing off. I'm currently sitting with my laptop trying to work but I've fallen asleep three or four times. Admittedly, I'm trying to write a paper on the lack of male teachers in primary education and I'm reading some very dry literature.

I know I need to start getting to bed a bit earlier. I'm not very good at that. I start my second phase of teaching practice in two weeks which is going to wipe me out.

My swimming lesson was really good today. We were doing a drill called catch-up. Its like a full stroke but you keep flatter in the water and touch your hands together outstretched after each stroke. Helps with gliding, being outstretched, being more streamlined and getting into a rhythm. I really enjoyed it and felt my confidence rise a little. Got to decide what to do tomorrow; either a long run (10 miles) or a long cycle (2-3 hours). I'm tempted to cycle as I need to dust the bike down and get out there especially if the weather is ok.

January Review

2010-02-03T17:10:00.000-08:00

JanuaryDays: 31
Swims: 12 sessions, 7.4 hours, 5.9 kms
Cycles: 21 sessions, 16.7 hours, 203 miles
Runs: 11 sessions, 7.5 hours, 44 miles

Pretty pleased with Janaury. I did all but one session from Don Fink's plan. I did most in the required heart rate zone and my swimming improved so all in all, pretty good. I was hoping to lose more weight. I really must try harder with that.

February Targets:
Lose 4lbs
8 hours swimming
20 hours cycling
12 hours running
=10 hours per week

Birthday Goodies

2010-02-01T14:25:00.000-08:00

My generous wife give me some excellent presents including:

New CO2 inflator for my bike

Craft Tri shorts

And the best of all, a pair of beautiful Rudy Project Rydon II Carbon - ImpactX Photo Red glasses. I am a lucky boy.

Happy Birthday to me

2010-02-01T08:42:00.000-08:00

38! Seems quite old. Never really bothered me before. On the plus side, I'm healthy and enjoying life a lot. Things are pretty good.

I fell off my bike this morning. It was a bit icy but nothing too bad. As I got to college, I saw a fellow student and waved. I set off again and turned a corner without thinking and the front wheel just went. Nothing too bad. A grazed knee and I bent my tin containing my birthday cake. The cake was fine. Phew!

The people on my course were very kind. I got balloons, cake, a card and a chorus of Happy Birthday. Thanks.

I got in a swim after college which was ok. I'm now waiting for my wife to get home so I can open my presents and then take the kids out for a meal. Happy days.

Training Week 4

2010-01-31T13:10:00.000-08:00

The week didn't start too well with Monday and Tuesday off sick. I got some sort of winter vomiting thing which stopped me in my tracks. I was fine by Wednesday and had a session in the pool that wasn't great and a comfortable hour on the treadmill. My knee was sore afterwards which is still a big concern.

I swam again on Friday and actually enjoyed it. I did some lengths and some drills and I did feel a small amount of improvement. Baby steps! My training is hampered by not being able to use my fins in the pool at Tooting Leisure Centre. Health and Safety apparently. Load of nonsence. Many of the arm drills I've been given in the lessons require you to concentrate on arm position so you don't get much propulsion from the arms and have to rely on your legs. Without fins its incredible tiring.

Saturday's swim lesson was again really good. I am slowly beginning to like swimming rather than feeling it is something to just get through. Who'd have thought.

I went for a run today. I kept it slow to try and save the knee but I felt strong from the word go and kept the pace higher than I have of late. I got to about 45 minutes and still felt good but my knee started to twinge. It was the same story. It was just an ache that ever so slowly grew but not causing me to slow so I just kept going. I did 7.2 miles in under 9 minute miles and my HR never left zone 2. Perfect.

Finally, I will not be doing my Sunday weigh-in. Its my birthday tomorrow and this weekend has been fairly indulgent. I went for a 10 course meal last night and there was nothing that was on the weight-watchers lists of healthy meals. Tonight its roast beef and all the trimmings and I'm sure there will be cake tomorrow.

Stats:
Swimming - 3 sessions, 1.2 miles, 2hrs 6mins
Running - 3 sessions, 16.7 miles, 2hrs, 32mins
Cycling - 4 sessions, 44 miles, 3hrs 5 mins
Press-ups - 343

1000 push-ups

2010-01-28T10:08:00.000-08:00

At the start of the 30 week training plan for the Ironman, I decided to do daily press-ups. I would start with 10 on the first day and increase it by 1 each day until I got to 100. Then maintian the 100 each day until August. This was mainly to strengthen my upper body as I've never really worked on it, especially when just doing running and cycling.

It was gone well with very few days missed. Today my total reached 1000 mainly because I have exceeded my planned daily total several times. So that's over 1000 in 28 days. I plan to do the next 1000 in under 25.

Cake

2010-01-26T09:55:00.000-08:00

Yesterday, I was off uni with some sort of bug. I felt sicker and sicker on Sunday, feeling like I was going to heave at any minute and eventually doing so. This cut short my planned run.

I had Monday off as a result which again ruined my gym session. I did, however, turn out to be fortuitous as at 11:30 I got a call from my daughters school to say she had been sick. I got her and she spent the rest of the day watching TV. I still felt rubbish but did manage to get loads of work done, finishing my 5000 word essay of dialogic teaching (don't ask).

Today, we were both feeling better but the school has a policy of no-return within 24 hours of being sick so she wasn't going to school. She asked to make cakes (she muct better) so we went to Waitrose, got a load of things and set about making a mess. It was great fun.

We made choc-chip biscuits and a lemon dizzle cake that is pretty good even by my standards. Obviously, with the bowl licking and sampling, the diet took a hit today but it was worth it.

Training Week 3

2010-01-25T08:58:00.000-08:00

Another good week. I really enjoyed the swimming lesson on Saturday. I felt I progressed a little and it was good to get the confidence back after a terrible swim on Thursday. I also played 5-a-side football on Friday which was great fun.

My concerns this week are about the amount of running I've done. With only a month until the first of my 20 milers, I need to up the mileage. I was hoping my knee would feel fine by now but I still have a bit of a niggle that worries me.

Swimming
Time in water: 1 hrs 55 mins
Estimated Distance: 0.9 miles

Running
Time: 2 hrs 32 mins
Distance: 14.0 miles

Cycling
Time: 5 hrs 45 mins
Distance: 76 miles

Totals
Sessions: 13
Total Time: 10 hrs 12 mins

The cycling numbers are quite high. I do include my cycling to and from school as well as to and from the gym. I always treat these are exercise and work hard so I feel they should be included.

Next week my aim is to get out on the road bike. It is dependant on the weather but I don't want to do all my miles as a commute on the Ridgeback. My run is also up to 75 minutes but I need to keep raising so I'm ready of the Meon Valley 20 miler in February.

I also successfully completed my press-ups this week. 270 in 7 days. That rises to 300 next week. The weight loss wasn't so good. In fact, it was zero. I lost nothing. I was doing well until Friday when I was feeling down about the amount of school work I have to do and lost all sense of control. Friday night and all day Saturday were shocking. A malt loaf, stake & chips, pick n' mix and biscuits were some of the highlights. The fact that I didn't put on any weight is a miracle. Must do better next week.

Excellence

2010-01-24T09:56:00.000-08:00

Inspired by this video called Standing Start and a blog by Paul, I got to think about excellence. What does excellence mean to me, do I strive for it and do I ever achieve it?

These thoughts are always challenged by my mate Ed, who has different objectives than I do and he works in a very different way. I am driven by a need to complete things. I love the fact I've done 7 marathons and 98 running races in total. The fact that my marathon PB is probably not as good as it should be doesn't bother me. I guess its quantity, rather than quality. Shaving seconds off my PBs doesn't give me that much joy but doing a new event, specially if its a bit unusual, fills me with excitement and a huge sense of achievement.

Ed, on the other hand, wants to do his best. He wants to say "I did everything I could to ride that event in the quickest possible time". If anything prevents him from doing his best, he is annoyed. He eats as perfect a diet as he can manage, trains as hard as he can, gets the best advice and makes sure he has the best gear he can afford. To enhance his training for the Marmotte, he has a personal coach to guide him through the next 5 months and maximise his training. This is sure to get him a sub-8 Fred Whitton.

I chose not to do the Marmotte as it felt too similar to the Etape. I will do it one day but I needed a new challenge. The Ironman fit the bill because not only is it longer than anything I'd done before but the swim added a huge degree of uncertainty to the event. I truly do not care what time I do it in. All I care about is the medal and being able to call myself IRONMAN.

So, are we both striving for excellence? In the normal definition of the word, I am not but Ed is. He yearns to be the best that he can be. He is willing to sacrifice a lot to get better and better at his chosen sport. I do not. I will sacrifice as much as is needed to complete the event. For the marathons, I didn't really have to lose that much weight so I didn't. For the Etape, losing weight would help so I lost some. Now for the Ironman, I really need to lose as much as possible, partly for aesthetic reasons but mostly to help prevent injury during the volume of work I have to get through. So I will lose it. I do what I have to; not the pursuit of excellence.

Yet, I feel like I have achieve excellence in my own frame of reference. I could not run to the end of the road in December 1999. When I finished my first half marathon in 2000 I knew I could not run one step more. And when I finished my first marathon in 4:59 I vowed never to run again. Yet here I am.

PS. I believe I have represented Ed correctly and positively (he'll soon tell me if I haven't). I don't say that one goal is any better or worse than another. I think having any goals and pushing your limits is all that's important.

Swim Lesson 2

2010-01-23T15:50:00.000-08:00

I had my second swimming lesson with SwimForTri today. It started with a few warm-up lengths before moving to a recap of our leg work from last week. Swim from the hips, not the knees is the mantra. This is something I am having trouble with. My legs hang low, I use my knees too much and I flap my legs more and more as I get tired. I just have to keep working on this.

The next phase was to put on our flippers. I hadn't worn fins before so I was shock at just how much they help. It was great fun zipping through the water. We did a few lengths just practising our leg strokes before doing some arm drills. One on our back, rotating our shoulders out of the water whilst keeping our head motionless. The second drill was to swim with one shoulder out of the water for an entire length. I enjoyed this and found it OK.

I now have to do more drills and less basic swimming in the pool according to the coach. She says that there is little point doing length after length with a poor stroke as all you will do is ingrain bad technique. So its mostly drills from now on.

Weight

2010-01-22T15:26:00.000-08:00

Last year, I tried to lose weight. I knew that the lighter I was, the easier it would be to climb Mt. Ventoux. I did end up losing weight but it was 90% down to the increased levels of exercise and little to do with better eating habits.

I am now in a similar position with a need to lose weight to aid performance. And so far, its going well. The difference? Well, its the swimming. Not that actually swimming makes me lose weight but wearing nothing but a pair of small swimming shorts makes you very aware of yourself. Every time I think about a chocy bar or a bag of crisps, I just picture myself in a wetsuit and I eat an apple. Vanity is a powerful thing.

My first aspect of my diet I changed is bread. I have blogged about it before but bread is my weakness. I love it in all its forms. I worked out I ate thousands of calories a week on bread as well as all the things I put on bread (butter, jam, pate etc.). It has now been 6 weeks since I ate any bread and it has been a real boost to the diet.

The other is fruit and veg. I ate it when ever possible. Often when I don't feel like it. It just keeps me full all day. It doesn't stop some of the sugar cravings but it helps.

After reading Ironwit's blog, I have a few other things to think about. I train for treats. Doing a hard session on my bike or running tends to give me guilt free eating. I feel I can spend an afternoon eating what I want. With a big event like the Fred, it lets me eat what I want for the rest of the day but I just can't turn if off. I eat like a horse for a week.

The other problem is that I need to up the calories to take into account my growing levels of exercise without eating bad things. I'm fine at the moment but when my training gets to 10+ hours a week, I know that a bowl of soup at lunch won't be enough.

Finally, I have no physical target for my weight loss. I have found that setting targets usually results in disappointment. I will likely end up missing the target and feel like I failed. My aim is to continually have a downward trend in my weight until at least May with a blip in April as I eat bread for 1 day after the marathon. Yum!

Training Week 2

2010-01-17T20:01:00.000-08:00

This was really my first week of proper training but it is week 2 in Don Fink's 30 week program so week 2 it shall be called. I really enjoyed training this week. It has gone well. I can feel myself getting better and stronger which is always encouraging. The progress I've made in the swimming is also filling me with confidence.

Swimming
Time in water: 2 hrs 18 mins
Estimated Distance: 1602 meters

Running
Time: 1 hrs 25 mins
Distance: 8.6 miles

Cycling
Time: 5 hrs 10 mins
Distance: 69 miles

Totals
Sessions: 13
Total Time: 8 hrs 53 mins

Now, non of these figures are quick. Far from it, they are painfully slow and at times, it has been hard to follow the program and not run or cycle faster but I have to keep telling myself, its not about speed. Speed does not matter. Endurance, form, technique and staying injury free for 30 weeks are what its all about.

Next week is very similar with a slight increase in Sunday's run and I will increase one or both of the swims from 35 to 45 minutes.