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Tuesday, December 23, 2008

Hastings 100th Anniversary Marathon 2008 - My Race Report

As I drove to the area on Saturday afternoon like many runners in the wet and windy conditions, praying that it would not be like this in the morning.

On Saturday night about a dozen of us had met for a meal unsurprisingly at an Italian restaurant. Although someone was risking having a non-pasta meal the night before the marathon which it took them 3 attempts to cook.

On Sunday morning it was cool but dry. However speaking to a few people who drove there on the morning they said it was foggy in places on the way in, but I thought it should clear by the time we start.

As the whole theme was 100th anniversary there was a car from 1908 at the start and a lot of the marshals where dressed up in clothes from that era.
Chitty Chitty Bang Bang

There was a military band at the start with a couple of more at various points on the course.
Band at Start
The changing rooms were in the town hall which I think is a first for any race I have been to.
Hastings Town Hall

Then I met up with a bunch of pirates and RW forumites before the start. I don’t remember seeing any of these again during the race. There was even a person wearing a norwich city top I felt sorry for him and I had a quick chat to him, being an Ipswich Town supporter.
Bunch of Pirates


The race started on time I think by the mayor but I was round the corner from the start line so I was unable to see if this was the case. The course was following as close as possible the 1908 race (it was just 25 miles). The 2008 race had virtually two laps of the town centre before heading out, although we where lapped after reaching 3/4 of a lap point for turn off. There was plenty of support at the section near the start line in the town centre despite it being before the shops opened. There was a marshal at the top of the town section dressed in a 1900’s policeman’s clothes with a fake moustache, which made me chuckle both times I saw him. Apparently there was one taxi driver who decided to try and go down the closed road when there was over 1,000 runners on the road but the marshal’s soon stopped them. I was  planning to use a run/walk method from the start although I did run the laps around the town centre but then went to the planned routine of running and walking at frequent scheduled intervals.

Then for the next few miles there was a steady climb with the rare flat sections, until a noticeably steeper climb at 3 miles. By this point the runners became more spread out after the faster start section round the town centre.

Once we got out of town centre the fog became denser and was noticeably colder in places. There were plenty of undulations for the next few miles and luckily there was some pleasant countryside to look at through the mist. This section we went from the closed roads to running on the narrower footpaths.
Run in the fog
View throught the fog
Running uphill in the fog


Then at about 7 miles about a dozen Santa’s on motorbikes rode out of the mist!! I had run a 5km the previous week dressed as Santa but I had not seen any Santa’s on motorbikes before.
Santas on Motorbikes!!


Then running through Battle we went along the outside of the wall and then past the front of the abbey where there was quite a few supporters , a drinks station and another band. After going through the village there was more rolling countryside which looked like it was the famous battle area after having a quick look at a footpath sign.
Battle
Battle Countryside

Around this section of the course the sections that we were crossing the roads were expertly marshalled by the Army, no drivers would dare disobey them or give them any verbal abuse like they seem to question other marshals.

On the route there was plenty of drink stations which had lucozade sport and water, there was a couple of gel station and few that had tea/coffee. I was glad of having a hot cup of tea in a few places when I was starting to get a bit cold. As I knew the sports drink were about every 5 miles I only took a few gels and an energy bar with me. The sports drink was in bottles or pouches so could be carried further along sipping them occasionally but the other drinks were in cups so I drunk those that I had near the aid stations.

The next 6 miles or so was on roads/paths on the outskirts of Hastings. This was the most boring part of the route as it was like most runs around a town and it was starting to get a bit cooler and muscles fatiguing. Although I was surprised as there was some support in places along this section.

Once we got to the promenade there was just over 6 miles to go. Strategically placed at end of the promenade was a toilet, luckily the council had not made it a paid facility which was nice to briefly get out of the cold.
Start of Promenade

Then we ran past Bexhill-on-Sea which we were informed of a couple of times at the start of the race is the home of motor racing in UK.
Bexhill

It was quite a bit too cold for a dip in the sea to the right although the stony beach did remind me of the Ironman Nice start earlier this year where there were also a lot of pirates. At this part I knew I was getting close to the finish and was concentrating on keeping my run/walk strategy although it was starting to get harder with my legs becoming more fatigued.
Stony Beach
Beach Hut

For each hill in the last 6 miles each marshal seemed to think they were at the “last” hill, I think the last hill was at 22 miles on the cliff top which was nice and refreshing.
Last Hill


However when I got to the top I could still not see the finish but could see the cafe aid station where I had a cup of tea and toasted sausage sandwich to take away. It was good to have something warm and was not just pure sugar like the last few hours.
Down to the Beach
Cafe Stop on the Beach


From here was a section along the beach which was packed stones although there was a noticeable path worn away. It was nearly a mile around a headland and the following beach next to a railway line.
Start of Beach Section
Headland on Beach

End of Beach Section

Near the end of the beach section there was some boats on beach I thought we should have had a pirate flag on them for the race.
Boats on the Beach


After this we joined the promenade again and when I could see the pier in the distance I knew that the pier was just 1 mile from the finish.
Pier in the Distance


I think it was from this point I stopped the walking phase and picked up my pace a bit. I was gradually overtaking a few runners on this last section and nobody overtook me. I ended up with a chip time of just under 5 hours which I was pleased with due to the course and the lack of training of the last few months following an injury.

At the end you got a commemorative 100th anniversary horse brass, yet another lucozade sport plus a foil blanket to keep warm.
With Finisher Horse Brass


I then head back to car park hoping to remember where I had parked some 7 hours earlier. After I got changed in to something dry and warm and had some well deserved seafront chips there was still some runners out on the course past the 5:30 hours cut-off they had mentioned.

I think one of the last to complete the course was the rhino, although he did get a lot of support when I saw him in the first few miles and at the end.
The Rhino Finishing


This was a challenging but a good course hopefully they will not leave it another 100 years before the next marathon.
The Horse Brass

Thursday, December 18, 2008

Weekly Weigh-in

This week I have gained 6 1/2 lb (2.9 Kg) with my % body fat remaining the same.

This week I did run a marathon but did have a lot of calories on the why round drinks, gels and sausage sandwich!! Plus the chips and cakes afterwards. Also not doing much more exercise in between, this did not help.

Monday, December 15, 2008

Cakes

The day after the marathon somebody brought in some home made cakes. I sampled all 4 cakes and had a total of 6 pieces that day and another one the following day.

Hopefully that will not affect me weight this week.

Hastings Marathon

On Sunday I did the Hastings 100th Anniversary Marathon and completed it with a time of just under 5 hours. I was taking photos as I was going round so I will post my race report with photos later this week. It will be in parts due to the size of the report.

Thursday, December 11, 2008

Weekly Weigh-in from last 2 weeks

Over the last two weeks I have lost 1 1/3lb (0.6 Kg) and my % body fat remaining the same.


I am surprised about this as my exercise has been reduced and I have been eating a bit more than normal, partly due to comfort eating when having a cold and being really cold outside to exercise in.

Wednesday, December 10, 2008

Turboing

Today I have done a few of turbo sessions on my bike.

As I have not used my turbo for a while I don't think I had the right user/bike settings on the computer plus I do not have a cadence sensor at the moment. My turbo is computer based so it has virtual tours and other data analysis.

First I did a 1.6 km (1 mile) fast 1 lap circuit in about 2 minutes.

Then was a 6km (4 miles) hill climb with various gradients along the route.

The to finish I did a 16km (10 mile) circuit wich had a few undulations on it.

The sessions were tough but worth it, plus it was nice and warm inside compared to running in the freezing cold.

Sunday, December 07, 2008

Santa is a Tractor Boy

Despite having a photo with Santa as a Tractor Boy.

















The day did not go well in footballing terms. We lost the away game of old farm derby.
We were very poor and they were just slightly better, the only people that had a good game was the match officials.

I could have been refereeing a local/county match today and that most likely would have been a better game to watch.

BHF Santa Run in Basingstoke

This morning I took part in the British Heart Foundation (BHF) Santa Jog in Basingstoke. I can be sponsored at the following web page http://www.justgiving.com/santasherwood

Which this was a fun event which you could jog or walk round multiple 1km laps of a park. You could do 1 to 5 laps it was up to you. The only compulsory thing was the Santa suit, which in the cold was good to keep warm and must have made some good photos as due to the frost/ice on the grass.

There was also a group performing Christmas songs at the start.

I started a few rows from the front where the mayor of the town started the race. he must have been cold and keen to start walking around as it started 5 or 6 minutes earlier than planned. Not that I am complaining as within 100m I was in the lead!!!

I ended up doing the rest of the lap in the lead even though the marshals were not that helpful with the directions and this was the first time that I was in the lead of a race.

After completing the first lap in the lead a slowed down a bit as I did not want to get an injury the week before a marathon, due to the pace and that some of the paths were icy.

I am not sure if it is good race etiquette to overtake the mayor in the finishing straight but another Santa was trying to out sprint me so I had no choice to pick up the pace.

There was no timing or places but I think I was comfortably in the top 10 at a good pace considering I was wearing a Santa suit. I was glad of the bottle of water at the end due to how warm I had got with running layers underneath the Santa suit.

Norwich Half Marathon

Last weekend I did the Norwich Half Marathon. It was very cool and kept dry for the race although it had rained over night. The two lap course was based on the county showground. I was using run/walk method although increasing the run lengths to 6 minutes and at a fast pace, which I estimate about 9 minute mile pace.

Despite being 200 miles were I live there was another runner from a local club just 15 miles away. I was chatting to him as I went round as we yo-yo passed each other due to my run/walk breaks. In the end he was just ahead of me at the finish. I ended up completing it in 2:10 which was pleased with due to the lack of training for this event. My calf's were aching and cramping at the but I could not stop due to the kit I was wearing,

As it was just a week before the big local "old farm" derby I decided to wear my Ipswich Town football shirt and hat, which I got a few comments as I went round.

Miltary Football Match

A couple of weeks ago I was an assitant referee in a womens league match between the RAF and Army. Apart from the traffic problems getting there and then getting through the RAF Base security the game was only late starting by a few minutes.

It was a good game. The second half I got a bit more a speed work out as we stayed the same sides of the field of play (pitch) and therefore had the other team. I was glad of this as it was a bit cool an evening.

Afterwards they had some food for us (both teams and officials) and present the match officials with a medal each. That's my first military medal although not first football medal.

Monday, December 01, 2008

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) with my % body fat increasing by 0.5%.

This is mainly due to an increase in food intake at the weekend and reduced exercise. This week I have a race but the rest of the week looks like it to be too cold and icy to train outside. So hopefully next week there will not be another increase.

CRAP Breakfast

Last week I had a CRAP breakfast.

Cranberries
Raisins
Apricots
Porridge

That had more different fruits in one meal than I would have in total most weeks.

It was quite a nutritious breakfast with various vitamins and minerals.

Monday, November 24, 2008

Long Run in the Cold

Tonight I did a 10 mile (16 km) run in the cold 2 C (35 F).

This was my longest run without regular walk breaks, I had one walk break to have a gel. This was two 5 mile loops one before running club and then at the running club. The loops were the same apart from being anti-clockwise and then clockwise both had a couple of decent hills.

I had a few layers on, with only my head, hands and forearms being single layered.

The pace I was doing how I felt and then trying to keep up with some other people. By the last few miles I was struggling to keep up and I was feeling the effects of the pace.


After I had finished I saw the highway road gritters were out spreading the rock salt or whatever they use.


This was my last long run before the half marathon on Sunday. As I have a marathon just a few weeks after this I will be taking it at an easy pace just to build up my endurance and will be using the run/walk method that I used a month ago at Dublin Marathon but with increased run time and hopefully run the last few miles without any walk breaks.

Sunday, November 23, 2008

BHF Santa Run

I have now signed up for a BHF Santa Jog, which is only up to 5km.

I have done one of these before in Liverpool city centre (was world record) which was quite strange to see 5,000 Santa's running down the road. It was a fun event.

I have created a sponsor page to raise money for BHF.



Plus we all know Santa is a Tractor Boy , as there is a big game on later that day.

Thursday, November 20, 2008

Weekly Weigh-in

This week I have lost 1/2 lb (0.25 Kg) and down 0.5% body fat.

There was more sppedwork training and a few more training sessions. The next few weeks there will be more endurance training. This should hopefully help with weight loss.

Tuesday, November 18, 2008

Tough Training Week

So far this week I have done a lot of tough training. An hour of ironing shirts!!

The next few days the proper training will start again.

Sunday, November 16, 2008

Speedwork Weekend

This weekend was speedwork weekend for me.

Saturday morning I did a 5km at fast but comfortable pace and ended up 30 seconds away from my course record. This was helped by trying to beat a running club member who was also doing it but he want of fast which I was banking on my endurance training to help.

I also cycled the 3 miles (5km) to and from this venue. This was a good warm up and down after the event apart from my hands were cold on the way there due to the temperature and wind chill.


Then on Sunday afternoon I had a match to referee. This is normally speed work session going from end to end. When I got there it started to rain so it mad the footing a bit more interesting. My ankle was ok despite the moving in various different directions.

Thursday, November 13, 2008

Weekly Weigh-in

This week I have lost 1 1/3 lb (0.6 kg) and my % body fat is down 1% and now back below the 20% level.

This was helped by being back in training more plus being more careful about what I ate.

Wednesday, November 12, 2008

Spin, Rinse and Run

Today I did Spin class, swimming and running all this afternoon.

The spin class was 30 minutes. My heart rate has never been that high on a bike before not even on the Ironman. That was due to faster than normal cadence (revs), changing resistance and effort.
I enjoyed the session after it was over and may do another one a few weeks time. I was glad I brought a towel and 500ml of lucozade sport, although next time I may bring a BIGGER drink and not wear my t shirt over the top of my tri suit.

Then after work I did a 30 minute swim session which was 100m reps in a 25m pool with narrow lanes.

Then about 15 minutes after that I went running. I did a hill with speedwork session plus I did 3 more reps of the last section of this session. I even went flying past one of the clubs faster runners, they were near the end of an 8 mile run but it was the same hill. I was running for an hour which I felt running and could feel some of my running fitness coming back.

Monday, November 10, 2008

Lessons Learnt from Ironman Nice

Its now been a 4 months since Ironman Nice, which has given me time to reflect on things that I have learnt from this event. They are split into negative and positive things and are roughly ordered on the timeline of the event.


Negative Things Learnt
  1. Sea swim - should have practised more than the once a couple of days beforehand.
  2. Swim sighting - should have learnt the direction of the 2 lap course which would have been helped by better sighting while swimming.
  3. Cycle computer in the really hot heat - buggered it up (it did not work).
  4. Wetsuit chaffing - should have tried lubrication on the neckline especially in the salt water, ouch.
  5. Sun lotion - I should have applied more than normally would. Sun burn on top wet suit chaffing, that was pleasant.
  6. More cycling required - my longest ride should have done more than 70 miles.
  7. Hill cycling - more cycling in the hills would be beneficial, although I did do my longest ride up in yorkshire dales.
  8. It is a long run from swim exit to transition and then the bike mount. More practice running in wetsuit to T1 after a swim would help.
  9. Long time in T1 and T2 - I did take my time (10 minutes+) in transition but I did get all the things I wanted for the next stage.
  10. The food/drink on the cycle - I should have stuck to my nutrition plan on the bike so it would not affect me on the run.
  11. Run of a long cycle - I should have done more runs of a long bike ride.
  12. Run in the heat - this would have been hard in England this year, apart from gyms which seem to be always hot.
  13. Cycle descent - I need to get more confident in the cycle descents, althougth the road surface was not great in places.
  14. Marshals on the last 1km of the cycle did not control the people crossing - I nearly hit people at two crossing who walked across without looking!!!
  15. 4 lap run (to airport and back) - Supported all the way although watching those on the beach having ice cream :-( was not good, also was fed up of seeing the airport when I left.

Positive Things Learnt
  1. Bike delivery and collection - it was delivered to my hotel in one piece and taken away as I left the transition after the race.
  2. Air Coniditioning in the trams and hotel room - this was priceless as it was already hot by 8am!!
  3. Stay relaxed before event - too late to worry about the amount of training done or not.
  4. Use same restaurant for evening meal - I did not want to try anything new before the race.
  5. Keep drinking during the day - I kept drinking throughout the day especially as it was about 1 mile work to the hotel.
  6. Try to keep of feet in the last few days - took a bus tour the day before the race, did not sun bathe as I did not want to get sun burnt and/or dehydrated.
  7. Acclimatise - I was there a few days earlier than the race which got my used to the heat a bit with just walking around.
  8. Extra tri suit in T2 plus change of socks - I had these prepared as the combination of salt water and sweating in the heat and sun burn was not a good combination. It also made me felt a bit freshier for the start of the run.
  9. Extra sun lotion in T2 - although when the person put on my wetsuit and sunburnt neck it was not pleasant.
  10. Support on the course - there was support on a good section of the bike even in the hills and all the way on the run. It was also good to see other team members on the run as it gave both you a bit of a lift.
  11. Blood pressure normal after 12 hours - due to the nutrition on the bike and running for one lap and walking the next I went to first aid station to an upset stomach. Before they would give me any paracetmol they took my blood pressure which was normal despite being in the heat and 12 hours in to an ironman.
  12. Tuc biscuits on the run - I would not have assoicated them with running before but they are salty and something different then the gels, bars, energe (sports drinks) and bannans, they tasted so nice.
  13. Aid stations every mile on the run - I did not need any of my gels that I had on my tri belt.
  14. Struggling on the run made the last turn round with just another time to walk back before the 16 cut off but found energy to jog most of it.
  15. The food/drink afterwards was good to have something not full of sugar (missed some of the big firework display they had).

Post Dublin Marathon Recovery

After the Dublin I think did have a bit too much of the local recovery food and drinks which explains the weight gain over the last 2 weeks.


A few hours after the marathon I had a light "healthy" snack.













Then that day I had few of the local drink. Then the following day we went to the Guinness Storehouse tour, walking all the time including up and down stairs sideways!!! That video from the FLM is funny but so true.

While there I did try a few more of the samples and even got a certificate for "crafting the perfect pint of Guinness".













The following days there was a lot more miles of walking, drinking and eating!!!

Dublin Marathon 2008

Two weeks ago I did the Dublin Marathon with just only 2 1/2 weeks of running training after my injury. Although my training from the Ironman Nice a few minths earlier in the year helped and in the month beforehand I was doing non impact training such as swimming and some light gym work.


As I was not able to run further than a few miles at a time so I tried the Jeff Galloway walk breaks method which was recommend to me by another recovering injured runner. The ratio I was using was 3 minutes running and then 1 minute walking. For the running pace I was doing what pace I felt comfortable doing which was over 10 minute/mile pace. In the preceeding two weeks I used this method up to 9 miles (14 km).


My brother also took part and had my older GPS watch for his pacing and he had done about 3/4 race distance in training but he had not beaten my marathon time yet. We both started together a few minutes after the race start due to the walk round to the start. Then after my first walk break he pulled away from me.


I did not have any GPS device due to mine stopped working only a few days before the race. #@%!!


I had one watch which I was just using the time and roughly calculating my pace and estimated finish time. This gave me something mental to do which was a bit of distraction which was good during the walking breaks. Then I had another (referee) watch which vibrated every 3 minutes and then 1 minute, this was good as some places you would not have been able hear any beeps or get confused with other runners watches beeps.


This took a lot of guts to start walking in the marathon just 1/3 mile (0.5 Km) in to race. This was helped by there being a a bit of a bottle neck near the start. It was also a bit hard going past the hotel we were staying at 2 miles.


Due to it being cold with a max of 8C but with the wind chill was aout 4C in places. I had full length compression leggings, buff scarf (from cycling), wooly hat (Ipswich Town FC), running gloves, long sleeve running top and my pirate tri suit (bright yellow with black skull and crossbones on it). I felt comfortable and just occasionly had to to take my hat and/or scarf off as the weather changed a few times during the run. Also using my new trainers which I had only run in a few times, luckily they were ok.
My tri race number belt was also useful has I put 4 gels on their incase I needed them in between the race aid stations and in my tri suit pocket I had an energy bar.


I kept the 3/1 ratio all the way round (apart from a couple of comfort breaks) although some near the end were harder to get started each time. I caught my brother up at 16 miles as he was starting to struggle a bit, although this was about 4 miles further that he had ran to than in his previous marathon. After then I started to pull away from him even with the walk breaks.


The training plan says after 18/20 miles to run to the end but I was unable to do this due to the lack of training. So I continued following the plan and completed it in just over 5 hours which was better than expected. My brother completed it in under 5:30 hours which was about 15 minutes quicker than his previous marathon.


Looking at my official race time as they had timing mats for the chips at 10km, half way, 30km and the end my pace actually slightly increased as I went round. I tried to stay on the flatter part of the road and my ankle felt ok, my left knee felt a bit sore (due to lack of training) and my thigh muscles felt sore but not as bad as they would normally be however I was slower than normal.

The walk breaks were useful as I tried to get my nutrition/drnks in that time slot. I also use this time to make any kit adjustments due to the weather or my shoes. Therefore these scheduled breaks reduce the impact on my planned running time. I also did recover quicker from the marathon.


I will be using this method again either using different ratios or at a faster run pace.

Thursday, November 06, 2008

Weekly Weigh-in

Over the last two weeks I have gained 5 lb (2.25 Kg) and my % body fat increased by over 1.5% and is now over the 20% level.

This is despite running the Dublin Marathon on last Monday.

Although the dew days afterwards while over there I was having some comfort food but was doing a fair bit of walking (at a slower than normal pace). Plus this week I have been having cakes and biscuits at work and only done 3 training sessions.

Sunday, November 02, 2008

No Weigh-in

This week I have not weighed myself due to the Marathon I did at the start of the week and then having a cold.

The start of the week I would have been heaiver due to the amount of unhelthier food I had after the marathon and then I had less food at the end of the week when I had a cold.

Thursday, October 23, 2008

Weekly Weigh-in

This week I have lost 2 lb (1 Kg) and my % body fat remaining the same.

That is good news just before a marathon, more room for carb loading.

Tuesday, October 21, 2008

More Training at the Gym

I have done some more training at the gym. Now adding the seated leg press back to my routine.

I was a bit anxious of putting that much pressure on me ankle but I was able to safely use 2 levels of weights below my normal level.

Monday, October 20, 2008

My Last Long Run before the Marathon

This week I did my last long run before the marathon which was a massive 6 miles!!!

I was using the new run/walk method which is prepective about how many minutes to do both from the start. Which means I will start walking within the first half a mile of the marathon, that's going to take a bit or nerve to do.

Due to no sound from my GPS watch I will be using a referee watch that as the functionality of the multiple countdown timers it also has a vibration mode which means that I will feel it as in some places on the course you may not hear any sound.

The walking breaks apart form the hopefully muscle/endurance benefits also would allow me to get the require nutrition and make any adjustments to my kit without losing any more time.

My leg muscles felt a lot better using this method than just running, which during the week started after 3 miles.

The two issues I had was part of my new tri belt broke after only using it for 1 hour. Also I had a overlap on one of my socks which started to rub.

Thursday, October 16, 2008

Weekly Weigh-in

This week I have gained 1/2 lb (0.2 Kg) and increased my % body fat by 0.5%.

Still not managed 2 consecutive weeks of weight loss for a good while. Hopefully now I am starting to run again this will see a downward trend.

FA Cup Match

This week I officiated in my first FA Cup match.

I was an assistant referee (lino) in a FA Women's Cup second qualify round. We even had the teams line up and handshake as seen on Premiership games and others now for the Respect campaign. The Respect Film is quite funny.

The pitch was on a slight slope and it was an unusal warm day (20C) for October. So when it ended up I was sprinting up and down the line virtually all of the time I was glad of the final whistle. Luckily it did not need to go to extra time.

Saturday, October 11, 2008

First Race Back

I did my first race back, well it is a timed 5km run around a local park. I got round ok and I put in a few bursts of speed and was only a few minutes slower than what I had previously ran here.

The concerns I had was some of the grass sections were wet and uneven surface so I this section I concentrated more on not going over on my ankle again.

Thursday, October 09, 2008

Weekly Weigh-in

This week I lost 1 1/4 lbs (0.6 Kg) and my body fat reduced by 1%.

This was good and a bit surprised by the amount of cakes and biscuits I ate. This included a few large pieces of this KitKat cake, mmm chocolate.

Kit Kat Cake

Back Running

I am back running outside :-)

I did not realise how dark or cool the evenings now are, luckily I had another layers with me.

The distance was 5 miles (8 Km) and included a reasonably sized hill to go up and another one to go down. I took at a comfortable pace and I was also using my new trainers for the first time outside. Some of the surfaces were a bit uneven so I took these a bit more carefully than I would normally.

Training More in the Gym

The start of the week I have been able to train more in the gym. I can now use the stationary cycle and started to use the treadmill. I have increase the amount of time, incline and speed from the start of the week.

I think the session I have last done on the treadmill is more than any other session before, plus I get the added benefit of sweating more pounds off due to heat in the gym.

Sunday, October 05, 2008

Weekly Weigh-in

This week I have gained 1/4 lb (0.1 Kg) and my % body fat remaining the same. This was helped by increasing my gym work which should increase across the next few weeks.

However at the end of the week I got a cold so I am not sure how this will affect my exercising or amount of food this week.

Another side affect of not running

Apart from the obvious affect of not running also the amount kit I have is causing an issue. I did not realise that I had that much kit until it is not in use and it stockpiles up. As before it was in use, waiting to be washed or wash/drying so it was not all in one place.

Hopefully I will be back running again soon.

Friday, September 26, 2008

Aqua Jog / Krypton Factor

Yesterday I did a aqua jog session and jogged 50m. :-)

It did feel a bit like the krypton factor. As you had to skip a woggle, jog to the far end and back then tie a knot in the woggle.

Talking of which the krypton factor is making a come back.

Thursday, September 25, 2008

Weekly Weigh-in

This week my weight is up 2 lb (0.9 Kg) and my % body fat up 1.5%.

I have not properly adjust my food intake for the little cardio exercise I am doing.

This is the heaviest I have been for for over a year. I need to stop this upward trend.

Monday, September 22, 2008

Also did some proper training

I also did some training at the gym. I did some upper body weights and then some cardio. The major milestone was I ran for 10 minutes on the treadmill, with only some slight discomfort.

This is more than I would normally run on it as I don't like running on them, suppose I am too used to running outside.

I did get to try my new flashy running trainers which felt ok for the 10 minute run I did.

Back in Serious Training

I was back in serious training today.

I just had the 5 cakes, from a selection of cream cakes and chocolate cake.

mmm, cake....

Sunday, September 21, 2008

Some Training

Over the weekend I have done 2 session of cardio workout at the gym both being for 1 hour. I felt better for this and was gradually increasing the training effort across these sessions.

Thursday, September 18, 2008

Tough Work - Pie Tasting

This sounds like tough work but I think I would be up for it.

The phrase "who ate all the pies?" would then be more appropriate.

Weekly Weigh-in

This week my weight remained the same but my % body fat reduce by 0.5%.

I am starting to more exercise in the gym so hopefully this will start a downward trend.

Thursday, September 11, 2008

Weekly Weigh-in

This week my % body fat has decreased by 3%. However I have gained 2.5 lb (1.1 Kg)!!

This is still due to the amount of food compared to exercise, I have now gradually started to increase my exercise but I should reduce my food intake.

Ironman UK 2008

After marshalling at a sprint triathlon on Sunday I then went down to watch the Ironman UK. I saw a couple of pirates there. My tri club member DNF'd after the first lap of the castle grounds due to a knee problem.

While I was there I bought a few Ironman merchandise, as there was none left after I was finished last year and I did not want to get it before hand.

While there I had a tube of pringles, non-stop from pop to empty.

Increasing Exercise

This week I have started to increase my training. I am just doing non-weight bearing exercise while I complete my physio treatment.

Tuesday, September 09, 2008

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) and also gained 3% body fat.

I suspected this due to the type and amount of food I ate this week and the lack of exercise due to my injury.

Thursday, August 28, 2008

Back Exercising

After 2 weeks of no exercise today I start some very light exercise. I did a 20 minute swim. :-)

I used a pull buoy all the so I did not put any more force on my ankle. However I was the fastest in the pool. Admittedly it was a shallow 20m pool with mostly older people having a leisurely swim.

After no exercise for 2 weeks I was glad to be able to do anything.

Weekly Weigh-in

This week I have lost 3/4 lb (0.4 Kg) and increased my % body fat by 0.5%.

I am surprised about this weight loss due to the amount of food and lack of exercise.

Monday, August 25, 2008

Weekly Weigh-in

Over the last 3 weeks I have gained 1 3/4 lb (0.8 Kg) and increased my % body fat by 1%.

This was better than expected due to doing no exercise due to injury and increased food intake.

Saturday, August 16, 2008

Injured my Ankle

On a off road mid week run I injured my ankle which has swelled up for a few days.

Although it is getting better now after using P.R.I.C.E (Protection, Rest, Ice, Compression Elevation), then after a day or so R.I.C.E. and then finally M.I.C.E. (Movement).

I have used the RICE method before to treat injuries but the other two are new but common sense. Protect the injury from further knocks and then Movement to help get the blood flowing around the problem area to assist with reducing the swelling.

Great Yarmouth Half Marathon

Last weekend I did the Great Yarmouth Half Marathon. I was not properly prepared for this race but likely I was not going for a particular time at this event.

In the build up I only did 8 miles which was a week and a half before the race. I was also not fully prepared on the course and the amount of undulations there was plus the 20+ mph gusts of wind. I was glad to get round in this race and finished it in 2:08. This is the slowest half that I have done for a while. It is nearly 30 minutes slower than my PB which was set a couple of years ago at this race but on a different route.

Thursday, July 31, 2008

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) with my % body fat reducing by 0.5%.

This week I have had some increased food intake but with starting to increase my training hours again. This will now increase as I have got a race entry accepted for a race a few months away, so I will need to step up my running training.

Monday, July 28, 2008

5km Run

At the weekend I did a 5km run which was 9 seconds slower than a few weeks ago and I was not beaten by any children this time (none there). However the conditions were warmer and humid, plus I had cycled the few miles there.

It was a good run and I will be doing it again in a few weeks. I am not doing it consecutive weeks as you are less likely to see any training affects in that short time period.

Thursday, July 24, 2008

Weekly Weigh-in

This week I have gained 1/2 lb (0.25 Kg) with my % body fat remaining the same.

I was a bit surprised about this as I did have a bit of part food over the weekend and not much training. Although I did do a bit more walking than normal.

Thursday, July 17, 2008

Weigh In

Over the last 3 weeks I have lost 1 lb (0.5 Kg) and gone down 0.5% of body fat.

This is quite surprising as I have done little exercise but mainted my food intake and possibly increased due to a number of cakes.

Saturday, July 12, 2008

Injured myself at home

This week I have done no training due to injuring myself (not seriously) around the home.

Firstly I whacked my foot into the bed and some how cut by little toe. Doesn't sound to bad but when you realise it used for balance it gave me a bit of a limp for a few days.
Then a day or so later I must have slept on my side or something as my shoulder was hurting then for the next few days.

Both are now feeling a lot better and I may start doing some exercise in the next few days.

5km Time Trial Run

I did a 5km time trial last weekend which I was glad I made it round. Although I only just beat a 10 year old!! Two other kids did beat me but I did it in 24 minutes just 2 weeks after IM France.

This was the first event at this venue and I will be doing a few more there and I may even cycle there!!!

They are free events that take part round the country, more info found at www.parkrun.com

Not logging sessions for a while

I have decided to not log the sessions that I am doing for the next few months until I either start marathon training and/or Ironman training.

The idea being that I go out and just enjoy it and do the session based on how I feel.

Thursday, July 03, 2008

IM Nice 2008 Videos

Included below are some links to videos on YouTube of the Ironman France - Nice 2008 that some people have uploaded. There are also a few other videos in the related video section for these links.

IM Nice Part 1

IM Nice Part 2

Weekly Weigh-in

This week I have lost 1/4 lb (0.12 Kg) with my % body fat increased by 1.5%.

I can understand the % body fat increase due to the amount of unhealthy food eaten over the week and the lack of exercise. However I am not sure how I lost some weight, I was expecting an increase of at least 3 lb (1.4 Kg).

Thursday, June 26, 2008

Weigh in Since Ironman

In the last two weeks which does include the Ironman I have gained 4 1/8 lb (1.9 Kg) with my % body fat decreasing by 0.5%.

I am surprised it increased by that much as I was mostly having drinks while away due to the heat. Although on the bike I was having energy drinks, gels and energy bar at each of the aid stations.

I feel I have recovered from the Ironman but I have yet to do any exercise since.

Wednesday, June 25, 2008

Ironman France Nice 2008

Below is my race report from Ironman France - Nice, that I did on Sunday. Which is a 2.4 mile (3.8 km) swim in the sea, 112 mile (180 km) cycle in part of the Alps and then a Marathon 26.2 miles (42.2 km) with various cut off times for each discipline and the heat of 35C+ (95F+)

IM Nice 2008

The course details can be found at the Ironman France web site and they are not typo's on the cycle route profile.

It was still dark as we were getting ready for the 6.30am start time, I was getting a bit nervous before the event.

IM Nice 2008

For the swim I only had about 10 minutes sea swim practice on Friday so I was not sure how I would cope during the race.

The start was on a stony beach with all 2,200 starting at once.

IM Nice 2008


I started in the left section and a few people back which I found ok until you got near a buoy and then you got a bit kicked and punched as they converged on the turning point.

IM Nice 2008

As I was coming in to end the first lap I hit in the goggles which moved them slightly, so when I got out to the start the next lap I took them off and adjusted them. However on the second lap I had to stop a couple of times due to them leaking in some sea water. The turn left was harder to see due to the sun reflecting of the surface and started to head back to the same exit point but as I got closer I realised it was a different swim exit.

IM Nice 2008

Only saw 2 jellyfish on the swim perhaps that speeded me up as I did it in 1:26.

IM Nice 2008

T1 I took a few minutes to make sure I did not leave any cycle kit behind in transition. Also got 2 women to strip me, off my wetsuit.

Then I had to remember where my bike was and then run to the bike exit and the bike mount line.

IM Nice 2008

The cycle there was a number of pirates I saw during the day and a number of other competitors were asking me about the pirates.

It was good to see all the pirate slogans/markings on the roads like the tour although I think they use less steep roads!!

It was a just bit hot and hilly for my liking but I made it up all the hills and made sure I got drinks at each aid station. Although they had ran out of gels for the first few stops so I had to eat a few more of the warm bars than planned.

I was not looking forward to the descent so I decided to take it slower and was using my brakes a lot more than other people who were overtaking me. I was glad of this as the road was poor in places and you could see by the amount of bottles and food in places that it affected others who were going faster.

One person I spoke to while going round before the descent had a slightly buckled front wheel and then a puncture. On some of the road milestones (not sure what the french call them) they had the altitude so you could work out how much more decent there was going to be.

On the way back down the promenade I nearly hit people at 3 crossings as they did not look both ways. Due to my cycle computer not working until about 2/3 the way round I only knew the distance from the 20km markers and just paced myself on how I felt. I completed it in 8:05 which due to the heat (35c+), hills and lack of training I was pleased with this.

In T2 I took my time, dried myself and changed tri suits. My shoulders were already sunburnt and a bit of wetsuit friction on the neck. It was a bit sore as one of the female helpers rubbed sun lotion on me.

I started my run off quite well and at a good pace, I was using a hat just bought the previous day and shoes that I had only ran 3 miles in, so the theory of using anything new on race day was going well.

IM Nice 2008

IM Nice 2008

However when I got to about 8 km my stomach started to hurt while running, so I started to walk and only occasionally run and I had to keep reducing the amount of running until I was just walking. After an hour of this I decided to stop at the first aid tent. They gave me some paracetamol which did seem to help reduce the pain. He also took my blood pressure which was in the normal range despite the heat and the 14 hours of exercise at that point.

I started to gradually increase the amount of running again. When going through the aid stations I made sure I got enough fluid but avoid the gels/bars but found the TUC biscuits to be quite good for me. Also dipping my hat in the water or getting hosed down felt good in the heat.

Due to the amount of stop starting I was doing when running my legs were getting more fatigued. I got to the last turn around when it was getting dark and with just 65 minutes left to the cut off, which I could have just about walked back in this time but would have been close to the deadline.

At that point something kicked in and for the slightly down hill sections I ran and walked the uphill slope sections. I think I managed that last 5.2km in 35 minutes and did the run in 5:34 and a total of 15:30.

IM Nice 2008

I was glad I made it as there was a lot people require medical attention at the side of the road that appear to collapse.

I think the pirate support on the run kept me going as there was a couple of times I felt like stopping.

Out of the 2,500 that applied just under 2,000 finished in under the 16 hours cut off and 200 DNF's with 300 DNS.


Wednesday, June 18, 2008

Weekly Update

This week I have done 4 hours of training. This was in my taper before the Ironman which I started to feel a bit lethergic

50% Gym
30% Running
15% Swimming
5% Cycling (making adjustments to bike settings)

Saturday, June 14, 2008

Ironman Getting close

The Ironman is getting closer now.

As I have a new haircut (military style), new running shoes and even a new suitcase to fit all the gear in.

Weight Before Ironman

This week will be my last weigh in before the Ironman.

Compared to the last weigh in before Ironman UK last August I have gained 3/4 lb (0.4 Kg) and % body fat down 1.5%. I think my upper body has toned up more compared to before but I think I have put more weight on my legs.

Weekly Weigh-in

This week I have lost 3/4 lb (0.4 Kg) and my % body fat down 0.5%.

Monday, June 09, 2008

Bala Triathlon

Last Sunday I did the Bala Middle Distance Triathlon which is in the Snowdonia area of Wales, it was a 2km swim, 82k cycle and a 20km run.


My swim time (includes T1) was 8 minutes quicker than last year, mostly swim improvement plus a bit quicker in T1. I also managed to not zig zag that much on the outward leg but I found it a bit harder sight the exit on the way back. I even had some people try to swim over me as I was getting to the shallow bit at the swim exit. It was a 1km out and back loop which in a lake that is 6.4km long and 1.6km wide (from Wikipedia ) it explains why it is harder to spot the bank on the way back or the buoys.


After about 1 mile in the cycle I realised that I had forgot to put on my cycle gloves!! I did not want to push to hard on the cycle this close to Nice so I took it a bit easy and concentrated on getting the nutrition while on the bike. I also think one of my cycle shoes is not setup right as I was getting a pain in the outside of the knee when going up hills. I will need to adjust these . In the end I was 35 minutes slower than last year but it was on a few km longer and tougher/hillier route.


The run I felt better on the run as I got the cycle nutrition right this time. I had also taken some gels on the run as sports drink which I was glad of in the heat. I felt I had a strong run up and down all the hills but I was 3 minutes slower than last year.


Overall I did it in 6:13 which is nearly 40 minutes slower than last year, however I was just glad I made it round in the 30c heat and do a long training session.


The other thing I learnt for Nice was to put a lot more sun lotion on, as I have some nice burnt arms and shoulders.


Weekly Update

This week I did 9 hours of training which included a middle distance triathlon. This is made up of the following proportions.

45% Running
35% Cycling
20% Swimming

Thursday, June 05, 2008

Aquathon

I did an open water swim Aquathon on Thursday and came last but I am pleased with it.


I had a fast swim for me despite the weeds and did more than 500m due to swimming past the exit due to the sunset. I had a fast transition and a reasonable 5km of 25mins. I was not the last out of the lake but the others only did the swim part.


I will be there next week, as it is for charity plus they have a BBQ and there is also a pub next to the lake, its a tough life being a triathlete.

Weekly Weigh-in

This week I lost 2 oz (0.06 Kg)!!!

With my % body fat remained the same.

Tuesday, June 03, 2008

Weekly Update

This week I did 13 hours of training below is a breakdown of the training.

60% Cycle
20% Gym
15% Run
5% Run

Rother Valley Tri

On Sunday I took part in the Rother Valley Triathlon.


I started of cool with a bit of light rain before the start but it stopped a few minutes from the start of the event. This swim I was quite pleased with as I felt ok the only problem was my sighting and therefore ended up doing a few zig zags instead of a straight line to buoys. My swim time for 1500m including transition was 34:56.


As it had rained earlier my cycle top was already wet but at least it was a long sleeve top. It was only 13C (55 F). My legs were still aching from the previous days cycling that was before I got to the hills on this route. So I decided to take it really easy so I could have a good run, it was also wet and cold on the cycle. In the end I did the 40km in 2 hours 1 minute. I was not pacing myself as I went round but concentrated on getting the nutrition timed right.


On the 10km run I felt strong all the way round and I felt I kept my pace all the way, I even had enough energy in the last 500m to catchup and overtake somebody. I did the run in 55 minutes and a total of 3 hours 31 minutes.


I was not using this as race event but a training session in particular the swim and cycle nutrition.

Cycle Event in the Peak District

On Saturday I did a 100km Audax cycle event which was in the Peak District.

It was a nice day to cycle but I was not expecting it to be as hilly as it was. I was glad that they had two cafe/cake stops, it also finished at a pub.

I did it in 5 hours 40 minutes, on my GPS it was over 66 miles (106 km) with a total of 12,000 feet (3,600 m) of ascent and descent.

Thursday, May 29, 2008

Previously on Lost

While watching the first part of series 4 of Lost there was a moment that reminded me of my first run. Will not give any plot away.

During the episode Hugo ran away, it reminded me of my first run along a road in France. When somebody said the gates were open to a house that two Doberman dogs were running down from. With that I was off down the road.

I was not as big as Hugo but heading in that direction and did not have hair that long.

Cross Country Run in the Wet

Last night I did a run at the running club in the light rain. However one of the footpaths about a mile in to the run was a stream all the way down the 200m section.

It was a few centimetres deep and muddy. About a third of the way I was trying to dodge the water and mud but this was impossible so I just went through the middle of it all. At least it cleared the mud of these shoes from the 20 mile cross country the other week, however they are still wet.

Then a few miles later there was a couple of cattle grids to go over or around. I decided to do it krypton factor style and cross over them in the wet.

Weekly Weigh-in

This week I have lost nearly 2lb (0.8 Kg) and down 0.5% body fat. This is due to increasing my training and not increasing my food intake.

Sunday, May 25, 2008

Weekly Update

This week I only did 1 hour of training this week and this was all running.

In addition I did do 8/9 miles of walking which I have not included. The last few days of the week this was due to my car being in the garage.

I was also planning to do a 100 mile cycle ride but the weather conditions were too wet and cold for me.

Then today I was going to the sports centre for a swim and gym session. However when I got to the sports centre there was a queue outside and there was an alarm was going off, don't think it was the fire alarm as the fire station is just 200m away. I got the hint that I was not meant to do a training today.

Training for Sea Swim

This week I swam in a pool that had a wave machine and a slopped exit from the pool. This is so I can practice "sea" swim without having to go in either cold murky North Sea or in the English Channel. This was also using my programming knowledge of only changing one parameter at a time when testing.

Although due to the time of the swim I got one rep of the wave machine it was useful to for when to timing to breath in the wave motion and getting in and out of the water. The waves were hopefully a lot bigger than they will be in the Mediterranean sea.

Thursday, May 22, 2008

Weekly Weigh-in

Over the last two weeks I have gained 2lb (0.9 Kg) with my % body fat increasing by 0.5%.

Although this is in the wrong direction I was expecting it to be worse than this due to the increase in food in ate and reduction in training time.

Wednesday, May 21, 2008

Tour de Suffolk

On Sunday I did a Tour de Suffolk. I cycled from Beccles to Ipswich following the National Cycle Network Route 1 (NCN1) as it meandered round the Suffolk countryside. I had not been to any of the places en route before. The closest I had got would have been on the train between Lowestoft and Ipswich.


On the cycle route there were even two vineyards, a castle and quite a few farms and animals (including farm parks). I did not have time to stop at any of these.


The weather was cloudy and cool with a slight breeze and about 14c, although it felt colder than that due to the wind while cycling. I was navigating myself using the signs en route and occasionally also had to use the map of the route that I had bought the previous week, I did not need to use my GPS phone to find out where I was but I had that as a backup.


What surprised me was the amount of hills/undulations there was. I was expecting it to be virtually all flat and the route profile looked like it was. However it was not with a total of over 8,000 ft for combined ascents and descents on the whole route according to my Garmin GPS watch.


When I got to the edge of Ipswich I had done 45 miles. I decided against cycling into the town due to time constraints and started to cycle back. I thought I would take a slightly different route on the way back navigating myself in between the main places I had to go to get back to my car which I had drove to Beccles. As there is no safe option avoiding main A roads and high bridges to there from Lowestoft.


Although I turned out to be only a few miles shorter and even hillier than expected. This was just to the west of the NCN1 route and still avoid main roads apart from a few 100m sections to cross a main road. Plus on the way back it was on to a head wind of about 10mph virtually all the way back.


The one thing I noticed that only one village had a shop (actually two shops) on the main road, although I did avoid the 2 other main towns on the route. So on the way back I was planning to stop at one of these local shops. However as I was cycling back I was working out I might get there just after 4pm which I thought that they may close then or even before this, so I stopped at a petrol station and got a can of drink, sports drink and chocolate covered flap jack. With the extra sports drink I had enough drink for the whole ride, although I did not drink as much as normal but felt ok. I did have 5 individual flapjacks while cycling at about every hour and one isotonic gel and I had one gel and flapjack left at the end.


I was glad I was wearing my full length skins for cycling, which as they are thin did keep the wind chill out but not too warm and my leg muscles felt ok. I could have done with another full length layer underneath as my arms were occasionally cold this was not helped by having on fingerless gloves. My core body was warm as I had two running tops (vest and t shirt) underneath my long sleeve cycling top.


I enjoyed this route and seen places of the Suffolk countryside I have not been too before which were quite scenic. I did a total of 86.5 miles in 6 hours 28 minutes. This was slower than normal but I needed a long ride and this had a few undulations and I had stopped a few times to eat something or look at the map for directions.

Weekly Update

This week I did over 7 hours of training. This was lower than expected due to recovering from falling of my bike the previous weekend and then going back home for a funeral. Although this weekend I did get two training sessions with a long cycle ride being almost all of this time. Below is a breakdown of the training amounts.

90% Cycling
10% Running

No Weekly Weigh-in

I forgot to do my weekly weigh in last week due to travelling back home. It would likely have been an increase due to food intake not changing while my exercise decreased.

Sunday, May 11, 2008

Fell Off Bike

Today while out on a 30 mile cycle ride with just 5 miles from home I dodged one pot hole and ended up going into another one on the edge of the road. Then I fell off the road down a ditch full of nettles and brambles!!!

A cyclist coming the other way helped me up. Apart from the nettles tingles although it did shake me up a bit. After making sure the bike was roadworthy and I was ok I took the 5 miles home easy. Only of one the tri bar arm rests is out of position. After cleaning up went to the nearest pharmacy to get some cream for the nettles stings.


That's the first time I have fell of my racing bike and hopefully the last.

Weekly Update

This week I did 9 hours of training, with the following brake down. There was no swimming this week as I was recovering from the Long Run and another race plus a lot more cycling.

90% Cycling
10% Running

Saturday, May 10, 2008

Hilly Cycle Ride

This afternoon I did a hilly 46 mile (76 km) cycle ride 3 1/4 hours, it was 26c but felt nice and cool in countryside lanes.

I however did not know the entire route so was more than a bit surprised by more than the planned hills. The last 15 miles on the way back I did not know the countryside that well so I decided to take the main A road back which had yet a few more hills. This should not be a problem from now on as my new phone which has GPS with maps, got delivered this morning.

I had enough drink but not enough food for the day had a to stop at a kebab van for just a can of regular coke. I made it back from then on, although I got red traffic lights all the way through the town.

Thursday, May 08, 2008

Weekly Weigh-in

This week I have lost 2lb (0.9 Kg) with % body fat remaining the same.

I was surprised about this due to the amount of food I ate this week but did do a long run and started to cycle more.

Wednesday, May 07, 2008

Basingstoke Run4Fun 5km

This evening I took part in the Run4Fun 5km in Basingstoke.


It is a charity fun run 5km (2.91 miles on my GPS) around a sports complex mostly on grass apart from about 400m on the athletics track.


Strangely when I got out my car and there were two people walking towards me with Ipswich tops on (black away kit, 3rd choice) and I am over 200 miles away from Ipswich.


I did a bit over 1 mile warm up and down before the event, plus did my own stretches while they were going through a 10 minute+ warmup session.


I went off a pace I felt comfortable with while others sprinted off most stopped within 200m.


The first mile was 8:03 and the second was 8:05, the last mile pace would have been 6:55. I was picking up the pace within the last half mile and when I got on the track for the last 300m I picked it up even further. On my GPS I peaked at 16.4 mph (26.4 kmph) while running!!!


I finished it in 22:28 which I was pleased with after doing no speedwork over the last few months and a few days ago doing 22m XC.


It is one of the better goody bags around, as it sponsored by a local hair care company. So you got Tresemme shampoo, conditioner and sprey gel, a hat in a bag (water proof hat the expands from about the size of bottom of a mug but less then 1 cm high until it springs open), plus a bottle of water and a medal.

Oxon 20

This event was a LDWA (Long Distance Walking Association) event which had two options of either 20 or 40 mile routes, I decided to do the 20 mile option. This was an off road event which you were required to follow navigation instructions to 4 checkpoints that were around the course. I joined a couple of runners who were also doing the 20 mile option. As a backup I had the route map on my GPS device, although this was the 40 mile route which was the same apart from an extra loop that the longer event did.

At each of the checkpoint you got your event card stamped and there was also food and drink which included homemade cakes.

There was quite of lot muddy sections including uphill sections. Also there was a few million of bluebells in bloom. We passed a number of walkers who had started a few hours earlier than the runners. It was harder than a normal running race as you had to also go over sty’s and varies gates so your pace changed quite often which was harder on your leg muscles.

The last few miles you ran along the River Thames and went past where the Henley regatta will be taking place. The marquees were being setup and there already was a number boats moored there for it.

At the end there was more food and drink available, although by this point the sun had got out and it was fairly warm 25c so I was more interested in getting some drinks.

On my GPS I made it just over 22 miles XC which I was pleased in getting this long run in 4 hours 27 minutes.

Tuesday, May 06, 2008

Weekly Update

The last week I did 8 hours of training, below is a brakedown of this. This included a long run which will be my longest until the Ironman.

80% running
10% swimming
10% gym

There was no cycling due to the weather conditions and then at the bank holiday weekend my legs had not recovered from the long run on Saturday.

Although this week I have already been out on a bike ride after work and saw one of my tri club going the other way, just had enough time to say hi as we were going 20mph (30 kmph) in opposite directions.

Friday, May 02, 2008

Weekly Weigh-in

This week I have gained 3 Lb (1.4 Kg) with my % body fat remaining the same.

This is despite running a half marathon at the weekend, however I have done not much training since then. At the same time my food intake remained high including some higher fat content takeaway.

Must try harder.

Tuesday, April 29, 2008

Sheffield Half Marathon

We just arrived at a car park 30 minutes before the start of the race. I just go to the stadium about 10 minutes before the start of the race which was just enough time to find the family to hand my bag to. I then had to go through the stands to get to the track for the start of the race. I got to the end track and was able to spot my brother in 5,000 other runners. The weather was light drizzle and cool so I decided to wear some running gloves in addition to long sleeve top, long leggings and running bottoms.

It took a few minutes to cross the start line on the athletics track after the start of the race, luckily there was chip time so you got your own race time in addition to official race time. We planned to go about 10 minute miles for the race. By the time we got to the first mile I was starting to get warm and took the gloves off for the rest of the race.

We then maintained the pace for the next few miles despite the few inclines. When we got close to the half way point there were a lot more crowds and bands cheering the runners on. When we got to about 10 miles the pace was affecting my brother who then decided that we should continue at our own pace. So for the next 3 and a bit miles I increased my pace by about 1 1/2 minutes/mile. It was quite good to be overtaking lots of people at the end of the race.

When I got to ½ mile to go, which was on the outside of the stadium I picked up the pace a bit more. Then with about 500m I picked up again to get past a few more people before leaving and entering the stadium again. Then with 200m to I picked up the pace yet again, so with just over 100m to go when on the track I was going at a fast pace until the finish line. Luckily my heart rate monitor was not on as it would be near my limit. On my GPS my speed peaked at over 16 mph.

I learnt some stuff about the kit choices and the sports drinks that I used. It was a good 10 mile run with a 3 mile speed session which my legs felt ok.

Although I took a few minutes after I crossed the line to go through the finish line section just to get a medal, cereal bar with water available in cups on the side of the track. Strange for a city marathon there was no other drinks apart from water.

Weekly Update

Last week I did over 8 1/2 hours of training. This did include a half marathon at a slower pace than normal. Below is a breakdown of the time this week.

50% Running
20% Cycling
20% Swimming
10% Gym

Thursday, April 24, 2008

Weekly Weigh-in

This week I lost 1/2 lb (0.2 Kg) with my % body fat remaining the same.

Due to the increasing training my food intake had increased but less than what I was burning up in training. This included a couple of slices of a home-made cake and some shop bought cakes.

Training this week

This week I did two days with 3 sessions in each which were made up of all 3 triathlon disciplines, although these were short distances.
One of the sessions was a brick session of about 1 hour cycling followed shortly afterwards by a 50 minute run. This is addition to the triathlon on Sunday morning.

Sunday, April 20, 2008

Winchester Sprint Triathlon

This morning at 7:45am I did my first triathlon of the year at Winchester. It was still dark when I got up at 5am to have my breakfast in time before the race. Driving down there it was misty in places and only 10c. The race itself was quite a learning experience.

I had decided to have my cycle shoes clipped in to my pedals to help reduce my transition time. I decided to clip them on my hand rather than push them on using my muscles in my leg. While doing this the bike slipped and ripped my track bottoms and grazed my leg on the chain ring!! This was even before I started the race.

For the swim they said leave some footware next to the pool, as there was some gravel sections to T1. I left a pair of socks and my trainers next to the pool, this was a good decision.

The swim was 400m and I only had 2 other people in my lane. Which I over took them once and I think I completed in 9 minutes which was quicker than expected. The only slight difficulty was getting out of the pool as it was 3.4m deep, luckily there was a ledge on the side of the pool about 1.5m down that you could use to help get some force to pull yourself out.
I then put my socks on and trainers and made my way down the wet stairs. At the end was about a 200m run to the transition area which half of it was on gravel track, I was glad I put my trainers on.

In T1 I think I was quicker than normal. I only had to take my shoes of and put another pair of socks on top of the other, due to the temperature on those were quite wet. I put a long sleeve cycle top and a short sleeve top on as well, as they warned us in the race brief that some of the exposed sections on the cycle can get quite cold due to the wind.

It was about 100m run from transitions to the cycle mount line across some gravel paths, so my decision to have the shoes clipped was not a great one. Once I got my shoes on I just about managing to pedal, the cycle course was an out and back course of 10m (16 km) each way. It was very undulating with about 1,000 ft of undulations (from my GPS) with the highest climb being about 300 ft. A bit of concern was before the turn around point was the welcome to Basingstoke sign!! At this point I was closer to home than the race HQ.

During the ride I noticed that I had also forgot to turn my GPS device facing the other side of the arm plus my cadence sensor was not working.

Once back I changed to the run gear with my T1 and T2 being the quickest I think I have done. Once I was out on the run I only realised I had forgot my sports drink back in T2 with the only drinks at the finish line!! Luckily I had a large bottle of drink on the bike plus a jaffa cake bar and a gel, with just one gel remaining for the run.

The run was also undulating, although managed to maintain my pace at slightly under 9 minute/mile pace. This was quite good due to the course and the cycle beforehand. I think the 5 mile was more hilly than the half marathon next weekend.

I think I completed it in about 2:10, I had forgot to stop my stopwatch until I got back to my car and I did not start my GPS watch until T1. Apart from that I quite enjoyed it.

This afternoon I had some sausage and chips, as I felt I had deserved it after this mornings events.

Weekly Update

This week I did over 9 hours of training. This included a long run of 11 Miles (17 Km) and a longer sprint triathlon. The training was spread out quite well (see below) although I would like the cycling to have been more.


40% run
25% cycle
20% gym
15% swim

Saturday, April 19, 2008

New Cycling Shoes

I have set my new triathlon specific cycling shoes up with the clip in attachment for my type of pedals. I then went for a ride down my street in them wearing jeans. They seemed to be ok and even getting them on when they are clipped into my pedals. This should save me a lot of time in triathlon transitions.

I will try them out at a triathlon in the morning.

Thursday, April 17, 2008

Weekly Weigh-in

This week I have lost 3/4 lb (0.3 Kg) and my % body fat has decreased by 1.5%.

This is mainly due to the increased training time including some longer running and cycling session.

Wednesday, April 16, 2008

Long Run

Tonight I did a 11 mile (17 Km) long run.

This was about 5 miles further than I had ran for a few months. However I struggled in the last 4 miles but still managed it at under 10 minute/mile pace.

Tuesday, April 15, 2008

Just the 5 training exercises today

Today I just the 5 training exercises!!!

They where all under 30 minutes but were in combination mainly due to taking my commuting bicycle to the shop to get its gears adjusted.

Firstly there was a just over 20 minute cycle ride to the shop with the middle gears not operating correctly. Then I ran 2 miles (3.2 km) to work with a full ruck sack on my back, with the first half of the run being uphill. Despite this I had a fast mile split on my GPS which I was pleasantly surprised with. So this was quite a good brick session for me despite it being short it still got the change in leg muscles.

Then later I ran back (without the ruck sack) and was over 1 minute quicker. Then I cycled the same route back to work at a reasonable pace using all the now functioning gears.

On the commute back from work I did an extra 2 mile (3.2 Km) loop near the end of the route.

I think these short cycle rides on a different bicycle have helped my bike control as I am going on different surfaces of cycle paths that I would normally use on my racing bike. The short run surprised me about the pace but it felt ok. Due to cycling and running I also used my training tri suit with a few other layers on my torso due to the cold. This was good as I have tried it out before my first tri this year on Sunday.

Monday, April 14, 2008

Unusual sightings while out Running

After doing a hill session tonight and on the way back to the club meeting point I saw two unusual sightings.


At the top of a small incline was a peacock with its long tail visible, it jumped/flew over a persons fence. Then round the corner less than about 20 steps away was a doe (young dear) in a person's front garden. I think it must of got a bit lost from the nearby fields/woodland area.

Sunday, April 13, 2008

Weekly Update

This week I have done over 9 hours of training. That is more like the training volume I should be doing by now.

Swimming 30%
Running 30%
Cycling 25%
Gym 15%

The cycling was one long ride early (8.30am) this morning following a regional cycle route apart from some off road sections. This included a few more hills than I expected but was good to train on them.
The run included a tempo 6 mile run with a few hills. My run distance will need to be increased a bit further. Although I also did do a speedwork session during the week.

Thursday, April 10, 2008

Weekly Weigh-in

This week I have gained 1.5 lb (0.7 Kg) and my % body fat remained the same.

I have started to increase my training hours more significantly but had increased my food intake by more than exercising.

Wednesday, April 09, 2008

Multiple Training Sessions

Today I did 4 training sessions, 2 swim and 2 runs. The first 3 where short 30 minute sessions and the last was a 6 mile temp run. Tomorrow I have only one session plan.

Tuesday, April 08, 2008

Speed Session

I did a speedwork session on a flat grass area. Which in addition to the speedwork I had to look for my footing due to some wholes and divots in the grass.

This is the first time in a few months I had done this type of speed work so I did 5 reps with 2 minutes recovery. I had all this planned on my GPS device so I just had to press a button at the end of each lap to start the recovery phase.

When reviewing the GPS data I have found out the lap was only 466m which is nearly half the distance I would normally do. However this would allow me to do a shorter lap or a longer just adjusting the recovery and number of reps depending on doing short or longer distance reps.

Monday, April 07, 2008

Weekly Update

Last week I did 5 hours of training which was broken up in to. This was mostly short sessions but were 2 a day sessions.

30% Swim
25% Cycle
35% Run
10% Gym


Due to the cold and snowy conditions at the weekend I decided against doing any training at the weekend.

Thursday, April 03, 2008

Weekly Weigh-in

This week I have lost 3 1/2 lb (1.6 Kg) with my % body fat decreasing by 0.5%.

I think this was due to the shorter but faster training sessions.

Tuesday, April 01, 2008

Trail Run

In between commuting to work cycling I did a trail run at lunchtime.

It was virtually all on trails around work and was an out and back route of 3.2 Miles (5 km). Which I was able to return quicker than going despite the last section being uphill and a tree to jump over. I quite enjoyed this route as I had not been on the middle half before.

Sunday, March 30, 2008

Commute to Work

I have now bought a commuter bike which I am planning to use at least a couple of times a week.

Each day this would be about 6 Miles (10km) of cycling to work but on the way back I may add a few more miles. This may not be much but it is more cycling miles which should hopefully add to my cycle fitness.

Weekly Update

This week I have done 4 hours of training in all 3 area of the triathlon.

Swimming 33%
Cycling 33%
Running 16%
Gym 16%

The swim included a long(ish) swim session. I have not done one of those for a while.

Next week I am planning to do more cycling and running.

Thursday, March 27, 2008

Aqua Jog

Earlier this week I when out for a short 3 mile (5 km) I felt a pain in my right hamstring muscle so I stopped my run early instead of doing another 2 miles.

So today I did a 30 minute Aqua Jog session at my local pool. It was quite strange floating in the pool upright but I think it did help me recover a bit. I will plan to keep doing these sessions even when not injured.

Weekly Weigh-in plus 12 Weeks

This week I have gained 1 lb (0.5 Kg) with the % body fat remaining the same.

Despite the last two weeks having small increases, over the last 12 weeks I have lost 3 lb (1.2 Kg) and my % body fat is down by 2%.

Monday, March 24, 2008

Weekly Update

This week I did no training apart from walking a few miles. This was not helped by the poor weather conditions.

I should have really got my cycle turbo out but I am trying to get a spare part. As previously last year I pedalled through a cable which broke.

Weekly Weigh-in

This week I have gained 1lb (0.5 Kg) with my % body fat decreasing by 0.5%.

Wednesday, March 19, 2008

Last Weekends Planned Training

Last weekend I was planning to do two 1 mile charity runs.

However on the day the weather conditions were a strong wind off the north sea and also rain. So I decided not to do the runs as there would also be about 3 hours of driving in those conditions.

I had also planned to so some swimming in a pool that had a wave machine and a slope entry to the pool (to simulate a sea swim). However they will be closed for a few weeks due to the strong winds earlier in the week which part of the roof collapsed in to the pool.

Apart from that it was a good weekend.

Tuesday, March 18, 2008

Weekly Update

Last week I did nearly 4 hours of training.

50% of this was running.
40% Swimming including a 1 hour training session.
10% Gym session.

Thursday, March 13, 2008

Reducing Caffeine

This last few week I have also reduced my Caffeine intake.

Instead of a having a few cans a day of diet cola I have replaced this with squash, which means I have been drinking over 1 litre a day of water. I did occasionally have the odd can/small bottle of drink.

I am still having about 4/5 cups of tea a day which I am planning to reduce this having some non caffeine teas.

Before Ironman UK last year I went caffeine free for about a week, so its effect would be more noticable at the end of the race. However this is going to be a change to my nutrition.

Weekly Weigh-in

This week I have lost 1 1/4 lb (0.6 Kg) and my % body fat remaining the same.

I think this due to gradually increasing my training hours while not increasing my food intake. I have even slightly reduced it by not having a mid morning snack and instead of having a yoghurt at lunchtime I have it mid afternoon instead of a normal snack. The additional snack will be added back in once my hours increase significantly further and depends on what sessions I am doing that day.

Tuesday, March 11, 2008

Hill Session In the Wind

Tonight I did a hill session which had some extra resistance training.

On the circuit used the second hill was into head wind which was occasional gusting winds over 20 mph (35 kmph). The first hill had side wind so you had to be careful that a gust of wind did not push you on to the road.

It was not that cold but I did get a lot of fresh air.

Sunday, March 09, 2008

Weekly Update

This week I have trained for over 5 hours with all three triathlon disciplines plus some gym work.

It was roughly distributed as below.
40% run
35% swim
10% cycle
15% gym

The swim amount is high on time and not distance as I was concentrating on my technique rather than distance.

The run does include a football match were I was an assistant referee which involved a number of sprints. Although the biggest/fastest sprint was to the dressing room after the game. As the second half had turned cold and it even hailed for a few minutes!!

Weekly Weigh-in

This week I have gained 3/4 lb (0.3 Kg) with my % body fat remaining the same.

My food intake had increased slightly and I thought it was inline with the increase in training but obviously this was not.

Thursday, March 06, 2008

Swimming Drills

Today I did a swim session using the new drills from the previous night. I was able to do them quicker as I did not have to listen to the instructions compared to the previous day, I think I remembered them correctly.


I did feel more efficient swimming today as I was noticing all the small parts of the swim stroke.


It was a bit strange as I was doing some more unusual swim strokes/drills in the lane next to where they had an aquajog session with about 20 people.

Wednesday, March 05, 2008

Had a Swimming Lesson

Despite already completing an Ironman which includes a 2.4 mile (3.8 Km) swim I decided to go to a swimming lesson, as I felt my swimming technique could be improved.

It was a good 1 hour session doing various drills with emphasis on each the areas that we needed to improve. This was easily done as there was only 2 people being taught which made it a really productive session and by the end I could feel improvements.


Now I have a few more drills to help practice these techniques.

Tuesday, March 04, 2008

Not doing the Ultra Marathon

I have decided not to the Ultra Marathon that I had planned this year as I have not done enough training for it.

It is also too close to the Ironman France to be able to recover properly for it.

Monday, March 03, 2008

Extra Walking

Also on Saturday which was not included in my weekly training was walking about 1.5 miles (2.4km) each way from the main railway station in Southampton to Southampton FC to watch a football game.

As my seat was only a few rows from the top it was a bit of hill session going up to the seat. As the food and drink was available underneath the stand so therefore I did a few hill reps.

I am not sure if it was that windy at the height of the seat or the stadium design but it seemed windy all game yet I did not notice while walking to the game.

After the game I was walking away from the stadium back to the railway station and I recognised the person walking next me, so I chatted to them for a while. They supported the home team and supported the away team, the game had ended in a one all draw.

What is the odds of meeting someone you know at an away game. In this case about 1 in 23,000!!!

Weekly Update

This week I did under 1 hour of training. Half of this was swimming and the other half was cycling.

This was planned to be longer on Sunday with some cycling and swimming. However my right shoulder was hurting a bit when moving it forward, so I decided best not to do any training. I think this was due to me landing on top of my car the previous day, strange how it did not hurt this much when it happened.

This week looks like I may no do any outdoor exercise at the start of the week due to forecasted weather conditions. This morning after 9am they were already starting to grit the local roads!!

Saturday, March 01, 2008

First Bike Ride of the Year

Earlier today I did my first bike ride of the year, which was over 5 months since I last rode it. This was just to test my bike was working ok, so after a visual inspection I went on a short 15 minute ride.

However it did not start well as I did not make it of my drive way without fulling of my bike on top of my car bonnet. I forgot about my foot being clipped in to the pedal on the side I stopped on.

After that the rest of the ride was ok. I did find out I should check the type pressures by measurement and not by feel. Also one of my on board cycle counters had ran out of battery.

Friday, February 29, 2008

Back Swimming

Did a quick swim at lunchtime today using my Ironman watch.

It was the first time I had used a stopwatch in swimming training. Therefore the timing was a bit more accurate on the recovery between the sets and recording my pace in to my training spreadsheet.

Thursday, February 28, 2008

Weekly Weigh-In

This week I have lost 0.5% body fat and lost 2 ¾ lbs (1.25 Kg)!!!


This is strange as this week I have done no training. I however did reduce my breakfast by about half and also did not have the two snacks during the day.

Monday, February 25, 2008

Weekly Update

This week I did no training.

I decided to have a rest week due to constant training over the last two year before building up for more endurance events in the next few months.

Thursday, February 21, 2008

Weekly Weigh-in

This week my % body fat increased by 0.5% but I lost nearly 1 lb (0.4 Kg).

I was surprised about the weight loss due to the lack of exercise. My food intake had decreased although I did not think by a significant amount.

Sunday, February 17, 2008

Weekly Update

Last week I did under 2 hours of training. This was 15% swimming and the rest running.

This was due to some family visiting me for a few days but not included in this was 90 minutes in a "Fun" pool and also about 1 mile (1.6 Km) walking around a forest.

It was also not helped by the cold and icy conditions.

Friday, February 15, 2008