Training this week

This week I did just under 4 hours of exercise. This figure was lower than expected due to snow and ice plus christmas dinner and party food. However I was doing some walking at lunchtime and other times.

I used the turbo for the first time this winter and did a total of 1:10 on it.



Roughly the amount of time exercising this week was split as follows.

1/3 Cycle (turbo)
1/3 Walking
1/6 Swim
1/6 Run

Weekly Weigh-in

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

I can understand the increase in body fat but not the weight lose as I have been eating more party food and exercising less this week.

Aberdeen 6km Santa Run

The day after going to a wedding in Aberdeen I took part in the Aberdeen 6km Santa run, luckily it was a later start so I had a bit longer time to recover. I decided to take some photo's on my mobile on the way round and not go for an all out effort.

I got to a race a lot earlier than normal, where are all the Santa's?




As we had to collect our Santa suits before the race. I have done 2 Santa races before so I was prepared with extra pins to make sure the suit stayed in place when running.



The race started and finished at Aberdeen FC's ground at Pittodrie Stadium and Angus was there.





There was then a warm up before the run led by a fitness person assistant by Angus and the charity reindeer mascot. There was also a Christmas song sung for Scottish TV (STV).



After a few hundred meters I was the front section with not that many ahead of me.



After a few hundred meters we where then running north along the promenade and I even saw a Scottish Santa!!!



After running for about 2km we went to the path above and headed back south into head wind for 3km!!



At this point there was still a lot of Santa's running the other way to the turning point.



Further along there was dark cloud one side of the path and bright sunlight the other side.



The wind was fairly strong which made a lot of waves on the beach.



I then spotted a lone Santa running along, thinking about they must have been on the last bit back to the finish.



As we reached a turning point about 3km along the path and then returned north along the lower path for a few hundred meters before heading through a tunnel before reaching the stadium finishing with a lap of the pitch.





We went through the bottom of the stand before running around the edge of the pitch (Field of Play).




I then sprinted along the touchline, I am normally are wearing black kit and holding a flag when doing half of this line.



Then along the far goal line.



Then a final big sprint alone the touchline before finishing inside the far stadium. At the far end of the stand on the right is where they put the away supporters they get a roof but a nice big gap to the north sea elements.



Below is the race medal. On my watch I completed it in 28:22 which averages out to 8:14 minute/mile, plus it is also a PB, due to it being the first 6km race I have done. This was better pace than expected due to wearing the santa suit while running plus the 4.25 mile(7 km) run to and from the hotel. In addition a few days earlier I had travelled at least 500 miles by coach with a 10 mile run later that night with a fast 4 miles of speedwork with another club.

Weekly Weigh-ins

Over the last few weeks I have gained 1 1/2lb (.6kg) each week!!

This was partially due to travelling to a wedding but I did do a lot of walking and 22 miles of running. However after this I have been unwell with the flu and have not done any exercise apart from some walking (up to 2 miles).

The exercise should start back just in time for all the food at Christmas.

Back at the Gym

Last week I went back to the gym, I have been using the swimming pools.

This was the first time in 3 months I had been there hence my ID on gym computer system had been disabled, once it activated only 6 messages about exercise regularly from the instructors.

I have since been back a couple more times.

Cross Country League Race 2 - Sandhurst XC

Last weekend I did the second cross country race in our league. From my GPS it was 4.96 miles (8 Km) in 42:51 that's an average of 8:39 per mile.

That was quite a good pace as there was 424 ft of ascent and it was wet, muddy and windy but that was just getting to the start from the car park. As I was already wet I decided to go through the puddles and mud. Most of the puddles were shallow but occasionally they were deeper than through so just had to be a bit more careful. There was a few muddy sections which I had to be a bit more careful on the muddy downhill sections.

Afterwards there was a good selection of food and tea, I went there before getting changed back at my car.

Below is a map of the route.

Cycle like a truck drive

I recently came across this article about cycling which I think is a good thing to remember when out cycling. Basically keeping the revs at a fairly high RPM but use the gears more appropriately like a truck drive. Like a truck driver I also like a bacon butty and cup of tea.

http://www.trifuel.com/training/triathlon-training/want-a-pb-think-like-a-truck-drive

Cross Country League Race 1 - Datchet Dashers XC

Today was the start of the Cross Country League that our club is in which was hosted by Datchet Dashers in Windsor.

When I got there I did not start well as I snapped one of my laces. So I had to use the old trainers that I drove there in.

The start was a loop around on the grass was a bit wet and busy as there is over 200 people taking part. It then goes along a footpath just wide enough for at most two people. So I went of faster on the grass section and dodgy in and out to get better position for the path.

When the first mile split was displayed on my GPS it was 7:40 min/mile which was over 2:30min.mile quicker than the marathon I did just two weeks ago. I decided to see how long I could keep the pace up as I was in a higher position within my club than normal. My pace gradually over the miles slowed down until the last mile which it then picked up. It was a bit slippery underfoot but it was relatively flat course.

On my GPS it was 5.89 miles and I did it in 46:06. I was pleased with this time as it was faster then expected and I was able to keep the pace up for the race distance. This is the longest race out of the serious but the others have a few more hills in them.

I did try some of the cakes and sandwiches afterwards, just to help my muscles recover before the walk back to the car.

Watching a Football Match

I went to watch a game at reading fc but despite only living less then 15 miles away I decided to use 3 modes of transport each way, due to likely traffic issues due to volume and roadworks. I did think about cycling there but I do not have lights and it would be dark after the game.

So instead I settled on driving to a local village railway station, while there I got something from the bakery. Then at the other end as it was a nice day I decided to walk the 3 miles to the ground. I did stop for supplies at a petrol station to ensure I was suitably fuelled to watch a game. The last 2 miles are the end of the Reading Half Marathon which it was nice not to be struggling at this point casually walking along listening to the radio.

At the ground I resisted having any burger and chips but I did have a couple of drinks that sponsored the stand.

As the temperature had dropped and sitting for a while I was starting to get a bit cold by the end of the match and I thought getting on a crammed bus would not help. So on the walk on the way back in the dark I picked up my walking pace and soon got warm. I did stop at a shop for drink near the railway station as I was a bit warmer by now. I still had to sprint up and down some steps at the railway station as the train was pulling in as I get there, I did make it though.

Dublin City Marathon 2009

At the Expo I collected my race number from the first desk as I was number 99. It was a lot busier then previous years and I therefore did not here my phone ring to meet one of the pacers in the group. I was also looking to see if there was a long sleeve top that matched the supplied Adidas kit but there was only a short sleeve top.

The night before the marathon I was in Italian restaurant with some family and I had a safe choice of Spaghetti Bolognese. However I also had a rum based cocktail it did have a few fruit juices, hopefully that would not affect me on race day as I do not normally drink rum.


The pacers met at a hotel (5*) about 2km from were I was staying. It turns out this hotel is were the elite runners are, we where then taken 30 minute before the start to the race. turns out we where getting warmed up with the elites!!!

It was pacers to the left and elites to the right. So I decided against putting on my old trackie bottoms and bin liner as per usual pre marathon. Glad I had previously bought a new tracksuit (same make as the main sponsor) so I did look ok for a change.

We where then taken to the front of the race where we would collect our balloon.

We where all expecting either a normal size balloon or a foil balloon (like happy 30th. Instead they were BIG I would say weather balloon size, which I had a nice pink one with 4:30 on!!!

We then had to walk through the runners to our position, it was like the parting of the red sea.

Before the start the band played the Irish national anthem and Danny Boy.

There was about 3 or 4m ribbon attached so when running you had to be carefully not to get tangled with the other balloon (this happened a few times), trees and road signs. It was a lot easier than I thought it would be when I saw the size of them, luckily the wind had easied a lot form the previous two days. There were a few double takes when spectators saw the size of the balloon, a few people asked if they could have it but I needed it for a few more hours still.

It was strange when I looked around about half way round as the whole of the road they were all following us. The number of people following us gradually decreased as we went round.

When I got to mile 22 I was interviewed by a person from RTE (Irish TV) as I was running along. This is the section where I would normally struggle at on this cause, likely this time I was not and was able to speak about the pacing using GPS, stopwatch, pace band and the three of us doing the same.

In the last mile and a bit we were encouraging those who could to go a bit faster while we maintained our pace. All of the 4:30 pacers crossed the line together and were greeted by the race director who congratulated each of us.

All three of us in our pacing group were all within a few metres all the way around which was good for pacing and we finished with a a chip time of 4:28:53.

These completed my Grand Slam (triple header) of endurance events in Ireland this year and also adds International Marathon Pacer to my list of sporting achievements.

I can still be sponsored online at http://www.justgiving.com/OneBobbyRobson/ raising money for the Sir Bobby Robson Foundation.

Then I went back to the elite/pacer hotel for shower and a few Vit G drinks (the first one went down quicker than they poured it) before heading to Kennedy's for a quick pint on the way back to the hotel. Also stopped at a chip shop (The Lido on Pearse Street) before going to Eddie Rockets for some more high fat and protein food/drink just to help aid the muscle recovery process.

The photos are provided by a member of Boards.ie and there complete set of photos is available on flickr.

Ipswich Half Marathon in August 09

Just a week after completing the Eireman I took part in Ipswich half Marathon.

This started and finished on athletics track, I did not know there was one in Ipswich.

The start was over 1/2 mile from the race HQ so I just about got there in time for the start. I was just planning to get round in about 2:10 (10 minute mile pace), so I set of a steady pace. However after 3 miles my brother overtook me but I had no muscle power to respond. I was expecting it to be flat but there was a quite few undulations all the way around the course.

for the next few miles I could see my brother about 200m ahead of me. However gradually I was catching him up and overtook him at 8 miles. From there on I did not look back but he could easily see me as I was wearing my dayglow Eireman t-shirt. When I got past 10 miles I picked up the pace slightly and then again at about 12 miles. I still had enough energy for a good sprint on the track. Which I completed it in under 2:05 which I was pleased with due to the race the previous week.

I only knew about 1 mile of the course which was through the main shopping street.

Eireman in August 09

They had to cancel the swim due to safety issues due to strong winds and waves. Any other days it was calm (see photo below), it was left over part of a hurricane system from america area.

This left it as a duathlon, slightly longer then normal ones with the 112 miles (180km) cycle and a marathon to finish with.

They started us about 40 minutes later than planned swim start (so I was ahead of schedule) with 30 seconds intervals to spread us out on the cycle. The other distances had to do a run first before their cycle. The cycle was 4 loops on a closed section of the motorway (N11 J21 to J24), the road surface was the best I have ever cycled on, smooth with no potholes. However there where quite a few undulations.
Going northbound it was regularly going over 30 mph and cruising at over 20mph. There was a good picnic stop, I assume that what the P sign in Ireland means, I was stocking up on gels, drinks and bananas there.

The southbound section of the loop had more of the inclines and was also in to the headwind sometimes strong wind and a bit of rain and the odd bit of hail but was ok temperature wise. When you are going up an incline on aerobars and only doing 8mph you know its bad. With every pedal stroke I was inching my way to the finish (a joke for any locals or use google maps). I completed the 4 loops of this and back to the transition in a bit under 8 hours. My legs where already feeling sore from the inclines and I had to run a marathon.

I changed in to my running gear keeping just 3 layers on as I did not want to get cold out on the run in the wind. The run was 2 laps with a few miles through a woods and then to Tesco's in Gorey and back. Seems easy bit they seemed to take a route that found every hill in the area. I got to about 12 miles and then the heavy rain started, I made it back to transition and put my cycle waterproof on and went out for the final lap.

I was using the run/walk method which I got the furthest in an IM before my legs went, this was about 15 miles where I had no strength to run up inclines. So I had walk the many inclines and only run the "flat" and downhills. A few miles after this I was overtaken by another competitor who said I was the last person now. Quiting was not an option as I was running for charity (plug for just giving page) http://www.justgiving.com/OneBobbyRobson/ , Tractors don't quit they just keep going on at a slow pace!!

Once I was on the country lanes I was joined by the race organiser on a bike and flanked by two first aid vehicles.I was having a good chat to him about the event the changes they had to make earlier in the morning. When we got to the woods section it was quite dark but he had a torch with him that we had to use by this time running was out of the question I was just walking to the end. I made it to then end when there was still some spectators to cheer me over the line and quite a few first aiders.

I did the run in just over 6 hours with a total of over 14 hours which would have been on target if added my predicted swim time. I finished in the top 50 pity there was only 50 finishers which there was 63 entered plus a few relay teams.

There was no medals but I was glad of the space blanket thing.I must have been in a bad way as they took me and all my stuff back to my hotel (about 100 meters away) in a jeep and put it in my car before I attempted the 3 flights of stairs sideways style. I wasn't that hungry just some light snacks and drink, I made up for this in the following days with Irish breakfast, chips, curry chips a local thing up in Co. Roscommon. I even put on 1 lb and 1% body fat this week!! At least I have a half marathon next sunday.

Running for Sir Bobby Robson Foundation

For my next 3 events I will be raising money for the Sir Bobby Robson Foundation and have a sponsorship page at http://www.justgiving.com/OneBobbyRobson/

RIP Sir Bobby

Today a football legend Sir Bobby Robson died, he loved the game and was a true gentleman, a Geordie and Ipswich Town legend.

From the comments from various people from all backgrounds you can see the impact he has made.

Besides his football legacy he also setup a cancer charity last year.


There's only one Bobby Robson, one Bobby Robson.....

Weekly Weigh-in

This week I have lost 2 1/2 lb (1 kg) with % body fat increased by 0.5%.

I suppose the 6 1/2 hours of exercise on Sunday helped. Also the heat I have been drinking more than eating.

Cowman 2009 - Race Report

Today I did the Cowman 2009 (Half Ironman distance, 1900m, 56 miles, 21km).

The race started in fog after a 15 minutes delay due to safety issues. You could only just about see the next buoy. The canoeists were also wearing high visibility vests on top of their normal gear. I was thinking putting on sun cream before leaving the hotel (without checking outside) was a bit optimistic.


I was in the first wave I started in the middle of the pack for the first time in a race. I had to be carefully as there were a lot of arms and legs all over the place but luckily the water was clear so I could see if anybody was getting too close and take some avoidance. I stayed in a pack for most of the first lap which helped with spotting the buoys. Starting the second lap I noticed a lot more of the other 2 waves going past me (different colour swim hats). I stayed focused and had I good second lap only going slightly off course in two places. It is a step exit to the swim but you got pulled out.


The transition had 3m high inflatable cartoon like figures for each of the disciplines so you knew where to exit transition.


While in T1 the person next to me said it was 42 minutes for the wave so I had a better than planned swim. T1 may be a while as I made sure I put another layer on due to the fog and temperature, also making sure I took all my nutrition with me.
The cycle was 3 laps, 2 laps of a bigger loop and then a smaller lap all having the big hill at the end. The exit and entrance to the transition had a covered grass verge to go over so you have to be a bit careful there.


The most of the course is undulating with two noticeable inclines on each lap. However after the last big hill there is a couple of miles of faster road section (slightly downhill) which I was maintaining a high speed for me. Each time going past the race venue there was a lot of support cheering you on. I was eating food every 30 minutes and also had sports drink with an added salt tablet. Due to the lower temperature I only had the drink that I started with I was prepared with a sports drink sachet which I could easily add to the supplied water at the 1 water stop per lap.

I even had a police cycle escort for part of the course, well they where a police forces triathlon club.


From my cycling GPS I completed the 57 miles (officially 56 miles) in 3:22, that’s an average of 16.9 mph with a maximum speed of 34.1 mph. My average cadence was 73 RPM which is higher for me, I was concentrating on maintaining my cadence on the whole course. The course had a total of 1,838 feet of ascent.


In T2 as it was heating up by now I decided to take off the cycle top which was a good decision. I put on some additional sun cream at this point. With my gels and tuc biscuits I also had a salt tablets with caffeine. There were 3 water stations on each of the 4 laps having water, gels and energy drink. Due to the soaring temperature on each lap I was having half a salt tablet in the water. I was using run/walk method (25/5 minutes) which helped me get the right nutrition during the walking phase. It also kept me feeling strong all the way round. The course was part through the country park, local village and cross country round a few fields for each lap. Each lap you went through the main area so you got a lot of support there plus around the park. On the last lap near the last water stop with over mile left a car (4x4) turn on to the grass right in front of me he said he did not see me, I was quite conspicuous in my pirate tri-suit (yellow with black skull and cross bones on).

I completed the run in 2:14 which is an average of 10:36 for the last mile I did it in 8:34 that’s how strong and in control I felt. There was only 700 ft of ascent on the course.


I completed it in under 6:30 (clock time on the finish line) which was good in the heat and the lack of long runs recently. All the sections everything went well apart from an unable to open the gels due to fingers too slippery as sweating in the heat.


This is a really good event which I enjoyed, they also have a team relay and sprint triathlon on the same day just starting in a later wave. It is challenging enough course for all abilities, with the run not being particularly hilly. It is well organised event and useful race gifts of a holdall bag this year plus a paper weight.

Testing 5km Run

On Saturday I did the 5km run just to test my ankle after feeling a bit sore from Thursday's referee training session. I kept a steady but comfortable pace until the last 400m which I went faster. Everything was ok which I was glad as I had a Half Ironman triathlon the following day.

Weekly Weigh-in

This week I gained 1 1/2 lb (0.7 kg) but my % body fat decreased by 2%.

Surprised about the weight gain as increased my volume of training this week perhaps explains the % body fat decrease.

Cycling by Numbers

This evening I did a 20 mile (32 km) cycle ride after work in the heat. I was doing this cycle ride by numbers, the numbers being the cadence to now when to change gears.

I could also had heart rate information but decided against using this as do not use it during a race but based on how I am feeling and how far is left. I had a couple of bottles of water with me one having the other nuun flavour salt tablet plus a few bars if I was strugling but as I had fueled correctly during the day I only used the one bottle of drink.

The course had a few long inclines and fast sections which I completed it in just over 70 minutes making it an average of 17.4 mph (28 kmph). I am pleased with this higher than normal average and I also felt ok to continue so I will be using this in my next triathlon.

Not so good Swim and Cycle Sessions

Today I had a not so good training.

I got up slightly later than planned but stable able to go to lake swim using my shiny new pirate swim hat. Although the base swim hat I was using I think was too low and affected my googles which I had to adjust a number of times while in the lake. Also my swim technique was worse than normal I think I was affected by the googles.

I did a few minutes on the spin bikes (easy) on the lakeside afterwards. I did get two types of nuun salt tablets.

When I got back home the weather did not look that great so I waited a few hours before going out on my bike (what a wuss!!). When I did start I got a few miles in before there were some light showers but luckily it passed.

I was doing a course I had plotted on a map to my GPS not realising the inclines and the road conditions but it was a good training ride of 80 minutes. I was meant to do more laps but due to time an weather I thought it best not to overdue it after yesterdays efforts.

I also tried out the cola Nuun tablet in my drink which was ok and my new cycle socks.

So hopefully if I make it out the swim ok at my next triathlon and the rest should then be an easy 6 hours+ of exercise in the countryside. Although I am more confident about the cycle than run which is a first even though I have done this race before.

Saturdays Running

On Saturday morning before breakfast (just had a light snack) I went out on the longest training run I have done since the Ultra Marathon.

I ran to a Parkrun 5km, which we were all surprised to find that there was a dog show where the course would be!!!

The organisers quickly made another course at the other end of the park. It was a 5 lap course with 2 inclines on each lap. I took it relatively easy pace for me as my goal today was the time/distance I was running.
So instead of waiting to queue up to give my name/race position to results person I did a few more laps as a warm down. I did 4 more laps which the queue was short by that point. After this I did 1 more lap to complete to 5km's on this course, the second set was only a few minutes longer.

Then a ran back doing a bit longer route on the way back part way through another park and around an industrial estate.

In total I did 13.7 miles (22 km) in 2:14 which makes it an average pace of 9:45 per mile. I was pleased with the distance and the amount of time is was on my feet for. However the last few miles felt tough and were at a slower pace this is due to the lack of long runs recently. For the next run of this distance I am tempted to use the run/walk method.

A Days Training

Last week I was having a rest day every other day so on thursday I did multiple sessions.

At lunchtime on my walk I did multiple reps up some flights of steps instead of the longer route.

Then after work I went for a swim and did various drills including all out effort for a length and then a recovery length.This was a short session but intense effort.

After this I went to Referee Fitness Training session which I led.During which I had my GPS and HRM on which we did over 3 1/3 miles (5km) in over an hour. This included various sprint drills and a game of football at the end. My highest heart rate was 178 bpm with the average at 138bpm so it was high intensity training with active recovery (rest) in between the reps.

Weekly Weigh-in

This week I have lost 2 1/3 lb (1.1 Kg) and my % body fat up 0.5%.

I have slightly cut back my food but I have also reduced the number of sessions this week but with a long cycle and run at the weekend.

A bit of light training

Today I did a bit of light training.

I started it after midday as I thought the higher temperature (25C+) would give a bit more resistance to the training. Making sure I put on SPF 30 on me.

I did a 60 mile cycle which was a good course as it had a mixture of big hills, fast sections and sections to concentrate on the country lanes. There was also a shop about half way which I stopped at again to top up my drinks, I resisted buying any food there.
I tried a couple of new lucozade products that I got a parkrun a few weeks ago which were good. I would get them again for other training and even races. One was an energy bar which was ideal for the bike which was not to chewy and tasted ok. The other was a lemon sports drink in powder form, which was easily added to some water I got and then added a salt tablet. Although it is designed for 500ml not 750ml bottle I was using so it was a bit weaker but it helped.

After a quick few minutes when I got home I then went for a 1 hour run in the heat. Although I went off too fast at the start and flet it as I went round. I decided to try the run/walk method that I have used for long runs. So after 25 minutes of running I walked for 5 minutes when I had a gel and some more drink. I then went off running again for another 30 minutes to complete the hour. I complete 5.5 miles in that time in the heat and after the long cycle ride.

So after this training I have signed up for a Half Ironman distance triathlon in a couple of weeks time. I will use this run/walk method in this race, it will be the first time I have used it in a triathlon so could be interesting.

Weekly Weigh-in

This week I lost 2 oz (0.05 kg ) with my % body fat up 0.5 %. The weight loss is the smallest change measurement they go to.

However this 3 weeks of weight loss in a row, which I can not remember that last time that happened.

Post race training

The day after the olympic distance triathlon I did a bit more of light training.

I was doing sprints along the seafront promenade pushing my nephew and then niece in pram. We all enjoyed it.

As appropriate recovery food I had (proper) chips and battered sausage (both large), a large ice cream with mint sauce on the edges and a doughnut to finish it off, mmm.

Fritton lake triathlon

Last weekend I took part in the Fritton Lake Triathlon Olympic (standard) distance, 1500m lake swim, 40km cycle and a 10km cross country run. It was also the first time me and my younger brother had done the same triathlon distance which we started in the same wave.

The day started well as it looked like the forecasted rain was not there. I also was able to completely do up my wetsuit on my own for the first time ever!!

The swim I felt comfortable pace not as fast as I could do. I felt my legs were lower in the water creating more drag/resistance which would slow me down. Based on my training times I was expecting 40 minutes but I did it in 30 minutes.

When I got to T1 my brother was just ahead of me getting ready although he did initially forget his number belt.

The tranistion (T1) I got my wet suit off fairly quickly but my base layer long sleeve cycle top was a bit of a struggle due to me being wet. I also put on another short sleeve layer as the temperature was cool and propect of rain. Turns out I took 5 minutes (including run in and out of transition) and was the slowest. I must work on that a bit more.

The cycle I felt good, I was eating solid food every 30 minutes and having some sports drink and gels. I was also using the aerobars which felt helped me. I overtook my brother about 1/3 in to the lap which was further than I thought due to the two hills on the first part of the lap. This was a two lap course which I felt good on and I was overtaking quite a few people with nobody passing me.

T2 felt quick for me as I had left my shoes on the bike on the way in to the dismount line. Apart form taking off the cycle helmet, glasses and gloves I just had to switch socks and running shoes. I did this in under 3 minutes which I was pleased with. In both transitions I did not forget any kit or nutrition that I was using for the next section.

The run was a 10km cross country route but in the opposite direction than the previous time I had done this course. They had very significantly drained one section (about 3km) which was previously mud up to your knee but this time was bone dry. The only thing was to look for your footing as the grass was fairly high and the ground was rock hard. It was a very pleasant run which I enjoyed. Only one person overtook me near the start while I was making some kit changes before I got further in to the run, after that I kept him in sight and we overtook a few others as we went round.

I completed it in 2:48 which I was pleased with. The swim time was a shock and the bike average speed was high 18.4 mph and the run of 50 minutes was good.

However looking back at the race a few years ago I was a few minutes slower this time but I am not sure where the T1 and T2 times are included.
But I did not fell that shattered afterwards, I even had to a krypton factor style challendge within a few minuts of finishing, I had to make my nephews optimus prime transform in to the truck.

Easy 5km

Last saturday I did an easy 5km Parkrun in Norfolk the day before a olympic distance triathlon.

It did fell easy and I was chatering with a person all the way on the last lap. I ended up with a time just 2 minutes slower than my Pb on this course which I was happy with.

Weekly Weigh-in

This week I have lost 1 3/4 lb (0.8 Kg) and  my % body fat remained the same.

My food intake has not changed much but I have been doing some more higher intensity training but not big volumes.Although I have done two fairly long swims of 45 minutes each.

Pool swim after Lake swim

The two lake swims I have done recently the next pool session I did either 1 or 2 days afterwards felt better than normal and faster.

I am not sure if it is getting used to the extra boyance that the wetsuit gives or the continous swim of 400m before having to turn round and no sides to push off.

Swim and Cross Country Run

Tonight I did a swim and then run. I was going to a road run but decided to go with the rest of the club on a cross country run as my tri on sunday has XC run.

About a mile in a person in front of me fell over a tree stump but did a forward tumble and was back running at there normal fast pace. It was quite impressive to see but I thanked them for finding the tree stump and then laughed. About another 2 miles on the karma caught up with me.

I was going through a muddy section and thought how bad could it be as it has not rained for ages. Even though my shoe was double knotted it came off and was deep enough down for mud to get in the top!!!
After I got the shoe out of the mud and scoped the mud from the inside the next couple of miles was interesting underfoot in my not so white running socks. Luckily where we finished there was a tap outside so I got the worst bits off the outside but I did take my shoes and socks off before I went inside to change.

Then to top this off there was a school trip leaving in a coach and you never guess whose car was in a position that the coach could not make the turn out. Apart from that it was a fine evening.

Yet another Lake Swim

Today I did another lake swim making it two swims in a few days. This happens to be just before my first triathlon and have signed up for a long distance triathlon.

The only problem I had was my googles were leaking a bit but after making adjustments the second lap was ok.

Back Open Water Swimming

This weekend I finally did my open water swim of the year which was nearly a year since my last OW swim.

It was quite a good new venue which there was a fair amount of people swimming including some from my tri club. It was a basically a 800m stretched loop which made the navigation when swimming easier than normal for me. I did 2 laps (1600m) in under 45 minutes.

The pace was not my main target but just getting used to swimming again in a lake which I quite enjoyed it again. I will be back in the pool for a few sessions this week before a triathlon at the weekend.

Weekly Weigh-in

This week I have lost 1 lb (0.5 Kg) and my % body fat remaining the same.

This is likely due to the long cycle ride in the heat. Although I am feeling the affects now of overtraining and am resting more so likely to be an weight increase next week.

Slight Injury

Today I got a slight muscle injury caused by overuse. As the recommendation is to not increase by more than 10% your long run/ride in a week. I did over 5 times increase plus then a few days later a spin class.

Not a good idea I will be having a few rest/recovery days now.

Long Cycle Ride in the Sun

Today I did my longest cycle ride (excluding races), it was a massive 68 miles (110 km).

It took a bit over 4:30 which makes it an average of 15 mph (24 kmph). My main goal was the distance but also had over 1,500 ft (450m) of climbs along this route which was not helped by the temperature reaching 28c (82F).

I was fully GPS'd for this ride. I had my main cycle GPS with the route uploaded so I could easily navigate the route, as I only knew about 1/4 of the route. I also had another sports GPS device which was also tracking me but this does not have maps on (which I had forgot to setup for HRM and Cadence sensor). In addition to this I had my GPS enabled mobile as a backup which was turned off until if I needed it. In addition to the GPS data that also included Heart Rate and Cadence information I had another (non-GPS) cycle computer on the bike which I just used for the actual time, temperature and speed. So I have quite a lot of real time information available to me with most of it available to review afterwards!!!

The route was nice with it all being in the countryside which was effectively a big loop around the town about 15 miles out. The route was ok until I got about 1/4 the way round which I was meant to go down a lane which was a ford that had water at the bottom. Instead of attempting to go through it, there was only one other route I could take without a going back for a few miles this took my on a single lane A road for less then a mile, luckily it was a slow section but had a few short inclines.

After that there was a few more inlinces for the next 10 miles with a couple of serious inclines which I was in lowest gear with my heart rate getting high. A bit after half way I stopped at a shop to fill up my water bottle as I was unsure how many more shops there would be on this countryside route and wheter they would be open on a Sunday. While setting at the bench I noticed that pond had a duck island, I wondered if that was claimed on expenses like a recent MP has allegey done.



The next section of road was narrow for a few miles before got back to a normal. There was not that many cars around there were a few cyclists which I overtook a few and none overtook me. At this point I was using my aerobars a bit more as the road was better and I was getting a good cruising speed. I then turn back north (heading back) about 2/3 the way round on a B road which was really good and for over a mile I was doing a good time trail keeping the speed at about 25 mph (40 kmph) until an incline next to a RAF base. This was the third airstrip along this route.

I was then on lanes and hills that I have cycled on before which there was another couple of inclines and A roads to cross and one with less then a mile to go along. At least I did not get stopped by the rail crossing this time a few miles for the end. However I did see somebody coming out of a shop with an ice-cream and I did think about stopping and going back for one but I carried on. To only then go past a fete of some sort which I could smell the BBQ and there was also an ice-cream van.

I was pleased I made it round and I was happy with the nutrition but could have done with some more sports drinks but I was eating more solid food (about 100 calories) every 30 minutes which was helping.

Before doing this route again I will make a few more changes in particular near the start in the top right of the loop to extend out a bit to use hopefully better roads. Plus the top left of the loop to avoid the ford and any water in it. But the cycle GPS was good as it just showed another maps to quickly navigate I had to stop only a couple of times were there was two roads going roughly in the same direction until I zoomed in on the map.

Technically I may need to improve my cadence rate which the average was just 67 it is recommended to be about 80-90.

However this was good training for my first triathlon of the year which is in a few weeks which just has a 40km cycle route and I have done 3 laps of a few weeks ago.

Blood Donor Card

My blood donor card arrived this week, only another 4 to get the next level. :-)

Are you a Fasthole or Slowhole?

I came across this article about runners perception of fast or slow runners.

Its good to remember that there is always people faster or slower than you but at least you are out there doing it.

Referee Training Session

Tonight I completed my first referee fitness session as a refreee fitness coordinator :-)

The main session was a various sprints of upto 50m and another set with change of direction and speed. Afterwards we had a game of football which was a good warm down and I even scored a goal and then later an o.g. trying to clear a shot.

Weekly Weigh-in

This week my weight has increased by 1/4 lb (0.1 Kg) but my % body fat has decreased by 1%.

This means my overall muscle mass has increased. This is likely from the amount of short and faster bursts in the sessions I have been doing this week.

Two Brick Sessions

Today I did two short brick sessions on the way to and from work.

This morning I did a reverse super sprint brick. It was a fairly fast 2.8 miles run followed by a 3 mile cycle.

Then after work I cycled 9 miles with a fast 3 miles run. The flies were out for this cycle ride which was in the countryside more than teh earlier ride.

The cycle ride was good as it was on my town hybrid bike with with a bike bag on the back as well for extra resistance.

I was pleased with my pace on the run espically the second one after the longer ride after work. Just need to up my endurance now.

Just a couple of races this morning

I did a bit of training this morning. A 5km parkrun and then the Silchester 5 mile xc fun run plus cycling to and from both races on my town bike.

At the parkrun there was free lucozade stuff including some of their new stuff out on Monday. The recovery bar was really nice, strawberry, oats flapjack with white chocolate although they did not have any of their recovery drinks.

The 5 mile was tough as there was rain and wind at the start and then about half way round. There was a couple of inclines with one big hill which I had to walk near the top as my legs were starting to get fatigued.


However I got a PB (first 5 mile race) there was also a BBQ opposite the pub, so a hot dog and Guinness was had as part of my recovery before I headed back in strong head wind but at least the rain had stopped.

I took a well deserved rest when I got back home.

Weekly Weigh-in

This week I have gained 1/2 lb (0.2 Kg) but my % body fat has decreased by 1%. In addition my waist has also decreased.

My exercise had increased with a long(ish) cycle ride but I did increase my food intake a bit too much. Hopefully next week should be better.

A bit of training

I just did a bit of training this afternoon.

At lunchtime I did a spin session followed by 10 minutes on the treadmill at a fast but comfortable pace. Plus another 10 minutes on a cross trainer to recover.

Then tonight I did a swimming drill session followed by a run. I was planning to do a nice easy 4 mile (6 km) run. However it turned in to a 8.2 mile (13.2 km) undulating run.

I will take it slightly easier tomorrow.

Longish Cycle

This afternoon I did a long(ish) cycle for me. It was 39 miles (63 km) and took 2:40 which is an average speed of 14.5mph (23.5 kmph). However that does not take in to account the hills and the heat.

I was also trying out my garmin edge 705 for the first time. It was good as it had all the normal speed/distance and time but also maps so it could help with navigation. It even has a route planning mode which I found useful but you still need to use common sense as to avoid some main roads which it was trying to route me on. I will just need to customise some of the screens so they have more appropriate information displayed.

No longer Parkrun Age Category Record Holder

I am no longer Parkrun Age Category Record Holder :-(

It just lasted a week it has been improved by under a minute but I think that will be just to fast to reach within a month when I would next be able to do that event. However my photo of us at the start was in the local weekly newspaper.

Another indoor sprint tri

After my main weight and core exercises at the gym I did an another indoor sprint triathlon. This time I increased the cycle section from 6km to 8km with the row still 1500m and run of 2km with 30 seconds rest in between each (so it does not matter where the equipment is in the gym).

Overall my time was 25:50 with the following section times.

Row = 6:12
Cycle = 9:02
Run = 9:34

This was a good session as the row was just 13 seconds away from my quickest time. The cycle time was under a minute more than the first time I did this despite this being 2km further, this was a fairly high effort for me. Then the run was 21 seconds quicker thean ever despite the increased effort on the bike which I maintained the speed and increased near the end.

It was a hard effort but I am pleased with the results and how I felt when doing it in a warm gym without any noticable air flow.

5km Age Category Record Holder at Parkrun Event

I only found out at the end of the week in the weekly Parkrun email newsletter that I am the current record holder for my age category at the 5km event I did in Gorleston.

It was only the 2nd event at this location but I still had to put in the effort. However it will be a few weeks until I can do that event again which would be a day before a triathlon so not sure about the effort I can put in then. In the meantime I will have to see how long the record lasts, I will be keeping an eager eye out for the results.

Weekly Weigh-in

This week I have lost 3 1/3 lb (1.7 Kg) with my % body fat down 0.5%.

The strange thing was I did not do that much different apart from the 3 hours of cycling but I did do shorter but more intense runs.

Run4Fun 5km

On Wednesday I did the Run4Fun 5km in Basingstoke which is a men only charity event raising money for cancer research uk.

This was the first ever race I had done some 7 years ago so is a special race for me which I have tried to do it every year since. It is a good event as it starts and finishes on the local track and the rest is on grass around the park and pitches (football and rugby).


The first time I walked/jogged round in 40 minutes plus this year I did in 22 minutes 18 seconds (according to my watch as not a timed event). I went off at a hard but controlled pace and kicked when on the track for the last 350m and was overtaking a lot of people then. I don't think it is an accurate 5km (at most about  4.5 km) but is a fun run so does not need to be.

This year I had my Ipswich Town top on with my blue Ironman cap so I was fairly unique dressed, there was actually two other town supporters in the away black colours.


Just to mention a few people there was lots of different football shirts, a few local running clubs, fireman in full gear with breathing tanks (plus with fire engine at the end), soliders running in boots, spiderman, superman, sumo wrestlers and no norwch city fans!!

Started to Cycle again

At the weekend I started to up more cycling to double figure mileage on my racing bike. I decided to do a few laps of the cycle route of my first triathlon of the year.

As there was a major road to cross I decided to drive over to a village and then cycle the lap from there. Only when I got there I realised that I had left the two drinks bottles on the table back at my parents!!

I had luckily taken some other drinks with me so I had a sports drink which fitted losly in the drinks cage so I had to be extra careful when cycling on the country lanes not to drop the drinks bottle as could quite easily damage my bike.
Due to this and the poor weather I only did 1 lap (12 miles / 20 km) although I had earlier completed a timed 5km run.


The following day I decided that I would cycle further and started from my parents. The start and end 3 miles (5km) were really easy as I was cycling that section with my mum.

I completed 2 laps of the course (24 miles / 40 km) but I had a mixture of training. The first 1 1/2 laps I did it fast which I was pleased with as I only had my GPS device the two other cycle gadgets are not yet working. I was using the aero bars which I felt comfortable doing which my core muscles were good due to the other training I have been doing.

We then stopped at a new cafe on the route to try it which was good research although I will have to go past it twice in the race!!


I then did some hill reps with 1 1/2 reps up a long hill and then about 5 reps at a shorter but steeper hill. On the last rep up the hill I then did some speedwork for about 3/4 mile (1 km) which was good to practice near the end of my ride.



Overall this ride was 33 miles (53 km) and took about 2 1/2 hours. I was pleased with the amount of time in the saddle that I did and the mixture training. Also I have some better ideas about the course even though I did it 2 years ago.

1st in Age Category at Parkrun 5km

On Saturday I took part in a new (2nd event) parkrun 5km at Gorleston (Norfolk) sea front. It was a fairly tough course as it was two laps with some climbs up the cliff top and also strangely warm at that time of the morning.

Without knowing the exact route I went of the start fast and thought I would see how long I could hold the pace for. I kept the pace fast with slight recovery sections at the top of inclines.

I completed the run in 24:01 which is 9 seconds quicker than any other parkrun 5km I have done.

Later in the day I found out that I was 4th overall and 1st in my age category.

Blood Donation

On Thursday I donated blood for the first time.

This was achievement for me as I faint just giving a sample for a blood test. However I did not faint but I was looking away.

Although I was 3 lb heavier despite giving under 500ml of blood (whatever the standard size was). Perhaps the amount of biscuits and chocolate I had afterwards did not help with the weight loss but did make me feel a lot better.

Weekly Weigh-in

This week I have gained 3 lb (1.3 Kg) with my % body fat increased by 1%.

This is mainly due to the lack of exercise during this week.

A Medal from the Army

At the weekend I got a medal from the army.

They give them to the match officials at their football game, this game was at their military stadium. I will add the medal to the one from the air force, I doubt I will get a game for the navy to officiate as their are 2 big referee associations close to the nearest navy base.

It was a good game a bit warm with plenty of short controlled sprints to do. I have had two rest days since as it seemed to fatigue my muscles more than expected.

Another indoor sprint tri

Tonight I did another indoor sprint triathlon which is about the 3rd time I have done it below are my times.

Row = 5:59
Cycle = 7:06
Run = 9:55

I gave it more effort tonight after my weights and core session. Below are how much quicker I was on each of the areas tonight compared to the first time.

Row = 24 seconds
Cycle = 62 seconds
Run = 20 seconds

I am pleased in the general improvements but most pleased with the cycle imoprovement. I was able to keep at a higher level and cadence for the whole cycle. It was a tough but good workout.

Weekly Weigh-in

This week I have lost 2 3/4 lb (1.2 Kg) and my % body fat increased by 0.5%

Generally I have reduced my snacks in between meals, apart from the cakes on Monday.

Training wise I have not done that much endurance just an 8 mile run and 90 minutes of running although the general effort of the session have been higher but shorter.

A busy afternoon

At lunchtime I did a 30 minute spin class followed up with 10 minutes on the treadmill this was at a reasonable effort but not all out.

Then after work I went for a swim were I did various drills. Due to the narrow lanes I hit the barrier a couple of times and some knocks from other swimmers, its a nice way to get used to open water swim events.
After this I went for a run, it was a short 3 miles (5km) but it was enough for a recovery run.

I will take it a bit easier the rest of the day!!

Cake Triathlon

This morning I did a Cake Triathlon in just over 1 hour!!

Chocolate Cheesecake
Chocolate Cake
Lemon Cake

In T1 I just cleaned my hands of some chocolate and T2 I had a pint of tea in my big Guinness mug.

Long run after speedwork

Tonight I did an 8 mile (12 km) long run which in the last few miles I did not think it was a good idea. Due to the 90 minute speedwork session yesterday may legs were a bit more fatigued than normal.

Nice enough to Cycle but I didn't

Today it was nice enough for even me to cycle, however I had a match to referee.

my fitness was ok despite the heat and slightly slopping pitch, at least I did not have to go in the bushes to get the ball out.

Weekly Weigh-in

This week I have gained 1lb (0.4 Kg) with my % body fat going down 1.5%

Its a bit strange my % body fat going down due to amount of chocolate and other food I had over Easter.

Easter Update

I did do a bit of running and cycling over the Easter break but not quite as much as I was planning to do. Although I did a couple of brick sessions.

However I did do more eating then planned as well.

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) and my % body fat has increased 1.5%, although my waist measurement has decreased.

I have not done any exercise in the last few days due to being on a course. I have minimised any gain by having a small snack in the evening due to having a bigger than normal lunch.

Indoor Sprint Dry Triathlon

In a triathlon magazine I noticed that one the main triathlete's uses indoor triathlon's as part of his training. After a quick google for this I found the following sprint distance which is done in a gym and takes under 30 minutes to complete. Below are the distances used.

1,500m Row
30 second Rest
6km Cycle
30 second Rest
2km Run on treadmill

The 30 second rest you can not start the machine up or moving on it. It allows you to get to the equipment from the previous equipment without having to rush to it.


Row = 6:23

Cycle = 8:08

Run = 10:15

Total (including T1 and T2) = 25:49

This was after doing some weights and core workouts in the gym.

It was harder than the normal cardio workout I do at the gym as I was giving more effort.

For the rowing machine I when I occasionally use it I do just 5 minutes at a comfoartable pace. So when getting to about 1,000m at a higher pace it was starting to get harder.

Then on the cycle I was keeping it at a high caedence of 90-100 rpm and adjusting the level to keep in this zone. For about the last 0.25 km I decreased the level so I could spin my legs more in preparation for the run.

On the run the first minute is tough as it is a brick session which I had to keep the speed down to just above a jog. I could then gradually start to increase to the faster run and ending on quite a fast pace for me.

This is a good session as I am doing faster pace than normal even though it is a lot shorter. However the theory is that helps with muscle memory and therefore will be able to train the muscles with the movements that are required.

On yer Bike

I am back riding on my racing bike :-)

Just had the nearly 10 months without riding the bike.

After a visual and key mechanical checks plus pumping up the tyres I went for a shore ride of a few miles (just 5 miles/8km) just get the dust off it. I need to sort out the gadgets on the bike as the battery had run out on the main one.

Also found out you never forget how to ride a bike!!

Core training

The core training which I have been doing over the last few months at the gym I think helped with my running form on ultra marathon.

As my legs were fatigued but I kept posture correct(ish) which helped with running mechincis plus allowed me to get more oxygen in to my lungs by nothunching forward while very tired.

I just need to get rid of the protective padding around the core muscles ;-)

Connemara Ultra Marathon Race Report

I had to start the post with the photo of THE medal, if you change the ribbon to a chain it would not look out of place on Mr T , until you got close enough to read it.

The day started at something like 5:30am with various alarms going off. With a small breakfast of a couple of cakes and sports drinks I headed off. There was a 1 mile to the car park which there was buses leaving at 7am to takes out the 45 minutes to race HQ (also the finish).

I was deciding on various kit option in the hotel conference room. With the few base layers (as I was in the west of Ireland) I ended up leaving my winter hat behind and going with a Ironman running cap, although I kept my bin liner with me just in case the surprisingly good weather turned.

The Ultra race brief was good, to sum it up turn right. As the route was basically a rectangle(ish) shape.

We were then bused 1 mile down the road to the Ultra start. As we had a few minutes to spare I thought I would have a quick pit stop. As I stepped in to grass it went halfway up to my knee in the bog land!!

For the run I was using 25/5 run/walk method all the way round. This is meant to help prevent muscle fatigue plus every 30 minutes I know I had to eat something with about 100 calories to get the required nutrition.

At the start everybody went off very fast, it was quicker than 10 minute/mile pace. I was chatting to the few others who were going at my pace all the way round the course. There was not many of us in fact I was in the last 6 of the about 100 who were doing the Ultra.

I was told by a few people the first 26.2 (aka a marathon) was flat and I believed them. I suppose there was a few flat sections but I would call it undulating.

The few marshals at each drink station were cheerful and helpful.

There were only a few spectators at the house or shops along the route. Although the cars on the road the people beeping and giving encouraging support.

For the first 10 miles it felt like the ambulance was following me. I think there was a couple of them which stopped at various pull ins along the route until the last person passed.

Then got to the marathon start (13.1 miles) after going for 2 1/2 hours. There was only the discarded drinks and kit to keep warm around. This section was tough as it was in to a cool head wind for about 10 miles. This was the flattest section as it was along a lake.

This was also the section were sheep (including rams) on the side of the road as there was no fencing on these country roads!!

I have seen reference to sweeper vehicles before at races but I was yo-yoing with the portaloo vehicle.

When we turn right to start the third section of the route after a few hills there was a steady down hill section for about 3 miles!! Even the sun got out and I was starting to feel warm.

We then got to 26.2 mile marker (half marathon start) in under 5 hours, quicker because of the long downhill section.

The half marathon happened to start outside a pub. This was thankfully only one of only two I saw on the route!!

A few hundred meters after here the hills really started. They were steeper and longer. Me an another runners just about over took a family with a push chair!!

We then started to overtake some who were walking the marathon.

Everything was going to plan until I hit the wall at about 31 miles!! This was 5 miles further than I had ever run.

This is when my mental training techniques came in handy, especially the Mr T mental training.

I then had to walk for longer sections and I abonded my run/walk timings and ran when I felt I could.

I think this was a combination of not having enough suitable nutrition with me and not that many long runs. Another runner who I had ran with a for about 10 miles caught me up and luckily he had some spare glucose sweats he gave me which helped.

There was plenty of marshals and first aid going round the course all day.

I must have been in a bad state as one of them got me a lucozade drink from a pub and then a few miles later another marshall in the rubbish collection van gave me a piece of chocolate easter egg. They did first offer me one of the chocolate bars that Mr T was advertising which I declined due the nuts but I did remind me of the mental training so gave me another boost up the hill.

The last 5 miles of which the first 3 miles were all up hill, once I got to the top of the last big hill I was about 1.5 miles from the finish and I could see the hotel. That gave me an extra spurt of energy.

I ended up doing the last half marathon (13.1 miles) in about 3 hours 5 minutes which was 35 minutes slower than the first two half marathon sections.

However I did complete the Ultra marathon in a time of 8 hours 4 minutes.

There was great scenery all the way round, in fact it was the best race that I have done for this, pity about the hills. Here is a link to some photos in the Connemara area to give you an idea of what it was like.

Like the t-shirt we got at the end has on it "I hit the Ultra wall at Connemara". Oh did I mention the medal?


Then the following day I kicked the wall in Salthill.



It is a local thing to do when you reach the end of the prom before you turn back on your walk.

Weekly Weigh-in

This week I have lost 1 lb (0.5 Kg) and my % body fat has gone down 0.5%.


Due to the amount of food I have had in the last week and the few training sessions I thought it would be a significant weight increase this week.

Back in training after Ultra

Just had the week off training with a variety of non-optimal training food and drink!!

I did an hour of running with a few hills, nothing compared to the previous week but significant for around here.

Weekly Weigh-in

This week I have gained 0.5% body fat but lost 1 3/4 lb (0.8 Kg). I suppose running 39 miles helped with this.

Although the amount of "recovery" food and drink I had in the following two days may not have helped the weight loss but has helped my recovery from the run.

Now an Ultra Marathon Runner

I am now an Ultra Marathon Runner!!

Last sunday I completed the 39.3 miles Connemara Ultra Marathon (63.3 km) in the west of Ireland in few minutes over 8 hours.

I will post a more detailed race report here in the next few days.

In the meantime I can still be sponsored for the British Heart Foundation at my justgiving web page http://www.justgiving.com/ultramark

Weekly Weigh-in

This week I have gained 2 lb (0.9Kg) with my % body fat decreasing by 0.5%.

This was not helped by going bakc home for a birthday weekend which I had plenty of food. Add to this I was in the last week of my taper and therefore my amount of exercise was reduced.

Hopefully in the next few weeks it should start to go down when I back in normal training.

Weekly Weigh-in

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

I was expecting a bigger weight increase to the lack of exercise.

Additional Mental training technique Mr. T style

At the start of the month Mr. T was over in the UK promoting a chocolate bar and was on a few programs I listen/watch (plus some I don't) and some of his jibba jabba made sense for training and races.
The link to Mr. T is only included so you can learn more about the T, I pitty da fool who does not know who Mr. T is.

One of the programs he was on BBC Radio 1 on the Scott Mills show, it can be downloaded from his podcast.

One of the bits made sense about training, he was talking about the build scenes in the A-Team and life in general.
It was something like; take a deep breath and use what you have in front of you. It may not be ideal but it is all you have to work with.

Using this principle and watching the videos below the next day I set a new PB on a 5km parkrun course.

Mr. T - Outside Swimming Training




I will have to remember this when I start open water swimming again.


Mr T - Running Training



This will be good training when I start to slow down on a run.

This was not shown in the UK because it is homophobic, I thought it was just taking taking the mickey out of speed walkers, even Mr T was surprised.


I just need a Mr T cycling video and that would cover the three triathlon disciplines.


Mr T the Football Referee




Obviously after this the player would be cautioned (yellow card) for unsporting behaviour and the game restarted with a drop ball as there was a non player (Mr T in a tank) on the pitch when the ball was in play.

Sundays Training

On Sunday I did a half hour swim in the morning. I wanted to do some exercise in the morning but not too much to affect the afternoon.

In the afternoon I refereed a football (soccer game). It had nearly all weather conditions. While we were waiting to get in the changing facilities still in our cars, it started to rain heavily followed by some hail.  It was raining heavy while I did the pitch inspection which I had to put water proof jacket on. Just before the quick off the rain stopped until a few minutes from the end of the half. It was still windy and cold.

At half time I put on another base layer, I had a few on already but not were full length sleeves apart form my referee top.

Before the start of each half I had half a mars bar with some gatorade which seemed to help with my nutrition.

The second half the wind got stronger occasionally it seemed that we where running flat out in to the wind and hardly moving. There was even a rainbow so I think the only type of weather we just missed out on was snow and thunder!!

The game was totally one sided, with one team near the top of the league and the other near the bottom but I got a good speed workout out of it and my specific match fitness was ok.

Back in training

After a couple of days of rest I was back in training today. I did an hour session at the gym on various cardio, weights and core workout. The only slight difference was I did no treadmill work but did do longer on the cross trainer and also cycled without any effects from Monday's mishap.

Injured just by stepping outside

Today I injured my foot just below the ankle by stepping outside the house!! As my foot missed the edge of the path and went in to the garden at a slight angle, luckily I did not have much weight on that foot at the time.

This was not as bad as previously a few months ago and has not swollen up that much. At least I know the PRICE principles to help reduce the impact and get back to training. Plus I knew what anti-inflammatory gel to get from the pharmacy.

Oh yes my first ultra in only a couple of weeks away, it would be a bit too easy just to run 39.3 miles when fit.

Weekly Weigh-in

This week I have lost 3/4 lb (0.4 Kg) with my % body fat remaining the same.

This is good as it two consecutive weeks of weight loss.

I did eat a bit more than normal but they were mostly vegetables.

Runsaturday.com

I have come across a good web site called www.runsaturday.com which allows you to log your training from multi sports from GPS device or manually entered. With the various reporting and graphing it is really good to analyse training.

There are also challenges to take part in as a group or individually. The first one I joined was on a particular date the challenge was as a group to run the same distance as around the M25, which we made it. There are some other longer one such as across Australia and others that include swimming and cycling.

There is also a forum area as well.

Plus it is free so there is plenty to look at after you have done some exercise.

Referee Run Test

As part of the fitness test for referee's at higher levels you have to a 12 minute run which you have to cover a certain amount of distance. I did it on a flat section of road with a few bends, normally it is done on an athletics track.

For local park level the guideline is 2200m and 2500m is requirement for level 3 and 4. For the fitness test 2500m is pass certificate and 2900m is a bronze fitness award.

During the run my legs felt fine but my heart rate was really high. I did not have my Heart Rate Monitor or GPS device on to get the actual data. However using a mapping site I did 2600m which is higher than the minmum for higher levels and is a pass certificate for the fitness test.

Also as part of testing have to do two 50m sprints in under 7.5 seconds, I left that due to the swim and 1 mile run to the start.

I will leave this until there is more people doing the test and medical equipment available.

Rest day with some exercise

The day after setting my Park run PB in the middle of a long run I decided to have a rest day.

However I still walked 1 mile to the local supermarket and returned with a couple of heavy bags. I got a good upper body workout plus a bit of sprinting across a dual carriage way!!

Long run with a PB

As part of my long run of 10 miles last week I did a parkrun 5km in the middle of the run. Which I got a PB for the first time since setting it at my first race there about 9 months ago.

The 4 miles after the 5km was a bit more slower than normal but I made it back ok even up some hills.

There was also a lot of flowers in bloom this week there was plenty of snowdrops, crocus and daffodils.

Weekly Weigh-in

This week my % body fat has remained the same but I have lost 1 4/5 lbs (0.85 Kg).

I think this is due to the combination of slightly reducing my evening meal size and doing more faster training sessions to help boost my metabolic rate.

Spin, Swim and Run

Today I did a spin class at lunch time and then in the evening a swim and then a run.

The spin class was 30 minutes but was a tough session with my heart rate getting quite high. It was the first time I had used my local tri club's tri suit which was ok. As it was warm in the gym it was better than the normal shorts and technical fabric T-Shirt

The swim I did 30 minutes drill session mostly using the pull buoy due to the other training in the last few days.

For the run I did a speed hill session with a 2 mile warm up and down afterwards.

I felt ok after all of these, although the 5 showers today seems a bit excessive.

Two main sessions

Today I did two main sessions AM and PM.

In the morning I cycled to the pool (about 4 miles) and then swam for 1 hour. I was quite surprised that I managed it as I only did a couple of long pool sessions when Ironman training. I then cycled back home. The wind seemed to change direction and I had a slight head wind both ways.

I then had to eat and drink a bit to be ready for the afternoon's session.

In the afternoon I was an assistant referee at a county cup semi final. The first half was ok and I was expecting the second half to be a lot tougher but it was ok. There was a few controlled sprints I had to do which I was fine with, the hardest thing was remembering to press the buzzer on the flags to notify the referee (I had not used these before).

After the game they home team had provided some food, it would have been rude if we did not have a couple of hot dogs, sandwiches, crisps and cake.

Not so long run

This weekend I have done a shorter run than the previous week, only 10 miles (16 km) all before breakfast!!

It did include in the middle of the run a timed 5 km (3.2 miles) which I did in 26 minutes which I was pleased with as it is only 1:45 away form my course pb. Before starting the run I did have a cup of tea and a granola bar and a sports drink with me while on the run which was ok nutrition for me.

It was nice to be running out in the sunshine, even though it was not that warm to start with.

Weekly Weigh-in

This week I have gained 1 3/4 lb (0.8 Kg)!!! Even though I ran 40 miles (63 km) at the weekend without make any significant dietary changes so I thought.

However my % body fat did decrease by 1% so my overall fat level did increase. Therefore this could be due to increased muscle mass and or increased water due to drinking at least 1 litre a day.

Back in training

After having two rest days following the 40 mile run weekend I started back with an easy swim session followed by a faster then recent 5 mile (8 km) run in light rain. The run felt fast but I was in control and only slight muscles aches. It was nice to be outside even though it was raining a bit after sitting in an office all day.

Rest Days

After this weekends two 20 mile runs  ihave decided to take two well deserved days off training. I have managed some walks and stretching which has helped reduce my muscle soreness.

Back in training in the next few days but at an easy pace.

Ultra Marathon Training Weekend - Part 2 (Bramley 20 Mile)

Today I did the Bramley 20 mile race.

Previously I was thinking about cycling there as it was only 3 miles but I thought against it due to the ride back may be a bit of a struggle.I got their earlier than normal so I could get to the closer car park which was only 1/2 mile away from the start/finish the other was over 1 mile away which I did not fancy walking that far after the race. When I parked up the car next to me was one of my running club mates.

There was a few from my running club, local tri club and another pirate but all seemed to be doing the 10 mile option. I did see and speak to Mick and Phil at the start (after 300m they pulled away). There was another person who I had ran with at the Norwich Half Marathon as he was running the 20 mile at a similar pace we ran together.

As the air horn went off there was about 2,000 people doing either the 10 or 20 mile option. It was crowded for the first half mile but then it thinned out a bit. After this I took of the bin liner that I was wearing at the start to keep warm, I decided to keep it and wrapped it round my running belt.

As we went on some of the country lanes there was some tractors which there was just enough room to get through. There was a few gentle inclines on the country lanes, the roads were in good condition due to the recent snow, ice and flooding over the last two weeks. As I was using the run/walk method for 25/5 minutes it allowed me to get the right nutrition every 30 minutes which I think helped me get round. There was a couple more longer inclines and when I got the big hill I thought it was another mile away but I was half way up it by then.

I got to about 9 miles in about 1:45 and was then lapped by the winner of the 20 mile race, he was well clear of the next two, no others lapped me!!

As it was a 2 lap race for the 20 miles you had to go past the finish line which was a bit gutting but at least you know what to expect for the second lap.

I was running quite strongly at the pace I was doing, I ran over ran over half the race together with the person from the Norwich half marathon until the Tractor Boy power left the budgie supporter (norwich city supporter) behind.

It was starting to get tougher but not as much as the previous day possibly due to the better nutrition plan I was sticking to. As I got to about 14 miles there was a couple of large buzzards flying overhead, I decided to slightly pick the pace for a few hundred meters.

About another mile later it started to get noticable cold with an slight cold wind, so I decided to put my bin liner on for the next few miles which kept me warmer. The big hill was harder this time round but I knew there was only 2 and a bit miles left to go which helped with the motivation.

For the last 3/4 mile I picked up the pace a bit which felt strong run. In the end I completed it 3:47 which I was pleased with due to the long runs this weekend, I think my best here was 45 minutes quicker!!

Overall I was pleased with this race due to the amount of undulations and the climate being hopefully similar to the ultra, it did start to try and rain after I had finished.

I learnt my race nutrition from this and also what kit to wear.

I had calf compression socks (from referee kit), full length compression leggings and a running trackie bottoms which I was comfortable in. I had a couple of layers on my top but critically my pirtate cycle top which has pockets in the back which I used to put the solid food in with the gels in running belt pack. I also had my running club vest on with a buff scarf and Ipswich town hat. Also had my GPS watch without heart rate monitor and a referee watch to loop throught the run/walk times.

The only thing I would change for the ultra is the amount of nutrition (twice as far) and what base layers subject to the temperarture.

Ultra Marathon Training Weekend - Part 1

This weekend as my big training weekend for the Ultra Marathon next month I am running 20 miles on conescutive days, using a run/walk method which hopefully will not fatigue my muscles as much as a constant run would.

Today's plan was run to a 5km timed run then run back home taking it to about 12 miles at that point and then switch over drinks and quick pit stop.

There was a noticeable chill in the air when I started to run with the ground being frosty not icy. As I had a bit of time before the start of the 5km I tool a slightly different and longer route their. Part of it was a footpath next to the railway track that I forgot about which there was some rabbits there in frosty grass. As time was getting on towards the run start I turned off half way down and headed of the the run.

For the 5km run I was planning to take it easy and use it as a practice session not to get carried away with the other runners and go to fast, this was in mind of the race tomorrow. I started right near the back of the pack  of runners and went off at an easy pace. I let the club member go off without me trying to beat them. Only a couple of times I was going faster than planned which I noticed by how I felt and confirmed by my GPS information. Although with about 0.5 km to the end a woman decided to go a bit faster and try and overtake me. Little did she now that I was keeping a lot in reserve a quick burst down and up a slope put a reasonable gap between us. My time was just over 30 minutes which I think the only over time slower than this I have done was my first ever race when I was even more heavier. This was the plan to get about this pace so I was happy with that.

I then went off and did a loop of outer section of the park before heading back. I then rejoined the earlier pathway were I had left off. This took me to an industrial estate but the parts of it I did not realise existed. I knew were I was due to the location of the railway line and ring road.

I then switched drinks and then did 3 loops of the surrounding area. When I got to about 14 miles I was starting to struggle but a few miles later I was ok. I did hear a woodpecker in the trees but I did not want to stop and look as I was only a few miles from the end and was exhausted.

The pace was not great but I was aiming for the the 20 miles which I did and the long time on my feet.

The kit options I had were good, GPS watch and another watch just looping the 25 and 5 minute sections. The running kit was good apart from the waterproof could have just been another breathable layer.
Nutrition was good I had a couple of isotonic gels and 2 bottles of isotonic drink, I could have done with more and having them at regular intervals and not leaving long gaps between them. After I got back I had some recovery milkshakes, crisps and tea which helped me recover a bit.

After a further couple of hours recovering I then went and got some treat food (I know you should not reward yourself with food but was a one of). I got a Spam Fritter and Chips with salt, vinegar and brown sauce, mmm.

Bring on day 2 of the Ultra Marathon training weekend!!!

New Google Earth

The new google earth v5 has recently been released.

This version allows you to import data from GPS devices which previously was in the paid version. Although I may need to use different options on the import as all the points were visible which made viewing the maps difficult to clearly see.

They have also made the flight slimator mode available from the menu instead of a hiding keystroke combination.

Running in the Rain

Last night I went running in the rain!!

I was glad to be back running outside after all the snow and ice.

I think the fresh air must have affected me as I have done 2 gym workouts and an aquajog class this week.

Weekly Weigh-in

This week I have lost 3/4 lb (0.3 Kg) and my % body fat has increased by 1%.

I have started to do more training sessions as the weather has improved, so I was expecting a weight loss this week but a bit surprised that my % body fat increased.

Gym Session with Different Music

Tonight I did a gym session. I increased the weights back to the normal session values after easing back in to it the last couple of sessions.

It was quite busy still after the new year, I supose the poor weather outside has helped that.

While on a cardio machine listening to one of the radio stations wich most cardio machines have a headphone connection for on came Ernie (The Fastest Milkman in the West), normally it is high BPM dance stations but it was a classic oldies station. For those that can't remember it there is a video of it on youtube. Also if you can't remember the days of when you got milk delivered to your doorstep instead of getting it in a supermarket look here.

Inspiratory Muscle Training

Today I started back Inspiratory Muscle Training.

I have to ease back in to training, this training I can do sitting down on the couch watching TV.

Nutrition for the Weekend

I have got my nutrition sorted out for in between my planned BIG running mileage this weekend.

A Spam Fritter and Chips from my local chippie which has won a national award.

No Exercise Today

As there was only 1cm snow this morning and very little snow predicted I though it would be ok drive to work today instead of walking like I did for the last few days.

The drive to work was ok it did start to sleet a bit. When I got to work it snowed for most of the day!!

So by the time I left the car park was a bit more interesting plus there was about 5cm of snow everywhere. Typically the only place where there were a lot cars was were I had parked. So I had to be careful giving the revs enough to get out but not too much so I could not stop before hitting a car.

Once I got of the site the main ring road and other roads were all jammed which made the stop starting in the snow and icy a bit interesting, espically up a slip road where my car wheels were spinning but I was not going anywhere.

When I finally got home it took me 5 minutes longer driving today than it did to walk back!!

If there is any doubt in the weather next week I think I will walk it.