Devon Run

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 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

...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

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.

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

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

L2B

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

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

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

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

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

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

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

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

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. 

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

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?

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

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

Fred Whitton Photos

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

Simon O, Bob, Tom and me.

The Fred Whitton Challenge

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

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

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

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

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

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

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

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

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