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So yesterday having finally converted my London commuting bike back into the mountain bike it once was I finally went out and got it (and me) properly muddy, mostly flat cycling along the Thames, plenty of mud, plenty of fun, and really without realising it 30km done.

A hose off of the bike and a brew and it was grins all round.

Now to get cycling (and swimming, and running) on a regular basis, after all the clock is ticking until June 10th and the Escape from Alcatraz

So last Sunday saw my return to “competitive” running for the first time in two years, and it fact it was this race two years ago that was my last.

Expertly organised and run by the Marlow Striders this is a hard run through the beautiful Chilterns. With 4-5 weeks of training under my belt I was ready, hanging back at the start line firmly in the 120 minutes plus section I was wondering if I’d get round on “ability” or determination, this wasn’t about the PB this was about getting out there and running and just getting off my arse.

The start was signalled by a rocket and runners were reminded to go on the “bang” and not the “whoosh” There wasn’t much of a bang, but there was a cheer and clapping from the 1200 assembled runners and we started moving off, the first couple of k’s are all up hill and going off too fast here will ruin your day, I set off with no expectation and stuck to a steady and slow pace, the difference it makes when you are aiming to get around rather than get a PB. Heading out of Marlow the climb wasn’t as punishing as it seemed a couple of years ago and I was happy in myself with progress as the mile markers ticked by, dropping down the hill into the next valley was nice after all the up hill.

The course remains flat for a few miles before the inevitable turn for home around 7 miles and just before the 8 mile marker you face the climb back out of the valley with a steep hill that whilst lasting only 400 – 500 metres really takes the energy out of your legs, there is then a couple more miles of relatively flat road before another climb and then the nice steady drop back down the road you started up a few hours ago and into Marlow. The race is superbly organised and enthusiastic marshals line the route. The marshals are mainly runners themselves being members of the Marlow Striders who aren’t allowed to enter their own race.

The weather was overcast most of the time with the occasional sun break through and there was no wind, until turning the corner at about 6 miles into a headwind (you never notice a tail wind) however with most of the running done in sheltered lanes the wind wasn’t too much of an issue.

All in all a great race and one I’ll be doing next year all be it with more training miles in the legs and maybe a shot at a PB!

This year : 02:19:22
Course PB : 02:03:48

And in a theme running through from another recent post, it’s back to my childhood again as last night I decided to have a go at martial arts (hence the title) I used to do Karate to a very average standard when I was younger and when it got to the higher belts the required class attendance and increasing costs that went with that made me give it up and adjourn to the pub instead of an evening. (So childhood in the loosest sense of the word)

Which is a shame a with hindsight I enjoyed it, it was a great workout and of course had the potential to be useful should I ever need to defend myself.  So last night I returned back to the dojo (sort of) and went for a lesson with Samurai Fitness which not only train kids (including Iona) but also runs adult classes, and so it was for the second time in a week I was doing some circuit training, this time as a warm up, before doing some basic punches and kicks, all great fun and I’m looking forward to regular training sessions.

So here we go, the start of August and no training done since the start of July, of course being the sensible chap I’ve ensured that I haven’t eaten or drunk too much whilst not training, oh wait…..

*sigh*

Stood on the scales this morning and the unsurprising news is that I’m now the heaviest I’ve ever been, ever. 91Kgs, I thought it was hard to lose the weight when I was 83 – 84Kgs, I’ve now made it 7 kilos harder on myself. Time to charge the iPod, sort the Garmin, pump up the bike tyres and get out there. Training for a marathon over the last two years has done me no favours, although it has highlighted a long term problem with my leg (note to self: do the bloody physio!) but all it has really done is made me give up training when I was injured and given me almost endless excuses.

So what to do, well Triathlon seems the obvious choice, I enjoyed the training when I was doing it, and I enjoyed the competition and racing, so lets set a benchmark, 8th September I’ll be “racing” at Dorney assuming I can still squeeze into my trusty wetsuit and my bulk doesn’t break my bike! Then winter training with the aim to race in several races next year, depending on how the early winter training goes I’ll then decide on my race(s) next year….

So now, reading the Triathlete’s Training Bible and talking to people, time to do some planning, wish me luck (or point and laugh)

…and of course having posted up that I had done well with training but now wasn’t, I’m just about to complete my second week with pretty much no training, the start of the weeks sessions were cut short or canned due to work, with the end of the weeks sessions canned due to sleeping “funny” on my shoulder and waking up Thursday morning in quite a bit of pain. Easing now, so tomorrow I’ll be going through my program, and getting the sessions planned for next week, further to that I’m going to spend some time planning some meals in advance as well, in the hopes of getting my diet sorted to help with my training, and more importantly help with some much needed weight loss.

So after posting up at the end of last month about how fantastic the training was going, I’m now on the down slope, not in the same league as Lara but I didn’t train all of last week, and this week has consisted of one weights session. Aiming to make amends today with a swim session (2km) and then tomorrow with an hour of running. I’m in the middle of changing training plan, but haven’t had a chance to read through all of the stuff I’ve been sent through, so although I know what activities I should be doing most days, I have no idea on what kind of session.

Time to spend a bit of time updating my dairy. and building the various documents into a cohesive plan for the month, much easier to focus when you know what you are focusing on.

Seeing as I’ve decided to bin off the planned lunch time run today, I can now formally say that I’ve had my best ever month for training, although only getting back into training and getting my head around my new program (more on this later) I’ve eclipsed all other months in time spent training, distances on the bike or in the pool. The only area that has dropped has been on the running side of things, but that should be corrected as my body gets used to the extra time spent training and also as my training becomes more tailored to marathon training with a nod to winter triathlon training.

This morning I did my longest ever swim in a pool (2Km), including longest distance in a pool without stopping (1Km) and it felt good, it’s also partly the reason I’m not heading out at lunch time for a run, time to give the body a bit of rest. The rules for my training haven’t changed, if I hurt, ache or don’t feel up to the session I don’t do it, also I don’t try and make it up in the next session, applying this common sense approach has meant that whilst in September I only completed 2 hours 32 minutes of training for a total SBR distance of 26.7 Km I’ve managed to go to 15 hours and 29 minutes of training for a total SBR distance of 289.76Km.

The big distance leap is as a direct result of getting out on the bike at the weekend, I’m sure that will reduce a bit as this will probably end up becoming the time for a long run to go help with the Marathon training, but at the end of this month I’m really pleased with the way the training has gone, I’ve enjoyed it and I feel like most of it has been productive rather than just junk kilometres.

Next steps are to find a new training plan to follow (currently in talks with someone about that) and also to ensure that I try and follow whatever training plan I get to the letter including exercising in the correct HR zone.

Small steps, but I feel like I’m back into it well after the post London Triathlon slump and getting my focus back.

So going into the start of the season there were a few aims I had, I’ve failed in most of them to be honest, certainly where any time goal was set (sub two hour half marathon, sub 50 minute 10k, sub 1 hour 20 minute sprint tri) which should in turn mean that I’ve not really had that good a season, except I have….

Up until the London triathlon I managed to train in a consistent manner, not always good training which I’m in the process of addressing, but the time was there, I put the hours in, not as many as I’d have liked, but better than 2007.

I did my first Olympic Triathlon which I loved, I *did* knock 4 minutes off my sprint time and I set a PB for a 10k. On top of that that I did a half marathon and only missed the sub 2 hour time by 3 minutes, so maybe I didn’t hit all my targets, but I did hit some and I managed to remain injury free.

I’m now talking to a proper coach about my training and all ready can see that having some knowledge and having a proper workout / training plan can make a difference, it helps with the motivation knowing what sessions you are supposed to be doing, and with luck as I work through the weeks and then months I’ll be able to see progress. I’ve started to think about races for next year, I’ve re-entered London, but I’m not sure I’ll bother competing as I think I’d prefer to race on a faster course, also this year I had the long cycle down to Westminster, in 2009 I might not get the same course. I did another three races at Dorney, not sure I’ll bother doing them again as part of any planned races, however if the weather is nice I’ll just do them as part of a training session.

So where does that leave me, well I’m back into winter training which I need to get tweaked for the London Marathon, whilst not losing site that I still need to swim and of course get out on the bike, but I went out for my second long ride of the year at the weekend, and while I’m still not 100% on the bike it was better than my last long ride (didn’t snap my chain) and the tweaks made to the settings certainly made a difference, just need to get a new, more comfortable saddle…

The jury is still out on my key race for next year, I’m still tempted by the idea of a middle distance race, but I think I need to see how training goes over the next couple of months before I commit to it, also Steve is suggesting a re-visit of the half marathon I did this year, in a bid to both beat two hours and also him It would be three weeks after the London Marathon so I guess would make a nice gentle recovery run.

*grin*

So I have a ballot place for the London Marathon in 2009, now I need some suggestions for a charity to raise money for…

Post below.

Or how I grew up and realised that going long(er) suits me better….

(oh and this is my second attempt to get this written up)

So an early night on the Friday, and not quite so early night on the Saturday having packed the car (minus bike) earlier in the evening and suddenly it was 0400 Sunday morning and I was going through the motions prior to heading to London for my first Olympic distance triathlon…

…and yes I did have to get up at 0400 to make my 0700 start.

Woke just before the alarm from a less than restful sleep, stumbled into the bathroom with overly tight tri-suit (so much for it having a “bit” of give) and start the three hour countdown to 1500metres in a London dock, 40km on London roads followed (finally and hopefully) 10km around the dock I earlier pretended I was a fish in…

Breakfast – porridge – DONE
Coffee for drive – DONE
Rescue bike from shed, or stumble around bike garden in the dark with a torch – DONE

Start the drive into town wondering how the road closures for the race will impact me, after all I’m cycling to Westminster in a few hours so don’t think I’ll be driving that way… commute in is fast, not many other idiots around at that time of day and I end up behind someone else with a couple of bikes on the back of their car heading to Excel as I hit the Rotherhithe tunnel.

Find the Excel, follow the signs to “Car Park – Closed” and park up (another 10 quid pissed up the wall) unload everything, as ever I’m the only “tri-athlete” carrying all their possesions and a kitchen sink, and a spare sink just in case. Push the bike into the Excel centre, comfort break for the coffee and nerves and follow the general herd into the “Athletes Only” area of tranisition.

Find the bike row(s) for my wave, head half way down, it makes no odds as I’ll be doing the full width of Excel in the race (although in future if I don’t leave my shoes on the bike I’ll ensure my bike is a lot nearer the bike out / bike in) and start to setup…

Bright yellow towel on the floor as a marker with “shit” on top:
- Bike shoes, filled with talc, with straps open as far as possible.
- Crash helmet with strap undone on top of bike shoes.
- Sunglasses (ever the optimist) in crash helmet, along with GPS watch.
- Running shoes, filled with talc behind cycle shoes.

All of my drinks and gels are loaded on the bike….

Time Check – 0630

Think about final comfort break, no idea where loos are so decide to get ready, slap on plenty much bodyglide in a bid to save seconds off a three hour (hopefully) race and listen with amusment to the couple just down the row from me…

Her (not racing) : have you got a towel on the floor?
Him (racing) : no
Her : he has, I told you to bring one
Him : well I haven’t got one
Her : but he has….

This went on for a few minutes, walked past, giving “him” the best “you poor bastard” look I could muster and headed off to collect my timing chip and race hat with a sticker on my finger (for the hat) and a pair of goggles pre-filled with anti-fog stuff….

I was ready.

Apart from fighting my way into my wetsuit
Getting and attaching my timing chip
Getting my swim hat
Listening to the swim / race briefing
Shouting oggy oggy oggy / oi oi oi

Now I was ready. (well as I’d ever be)

Eased myself into the dock whilst others jumped / dived in around me, I’ve found that taking it easy for getting in the water pays off as the temperature change is less of a shock on the body, nevermind trying to convince yourself that you really do want to spend the next 40 minutes of your life in a concrete dock full of the Thames and 491 other idiots in wetsuits (and 120 rescue canoes)

With a blast on the hooter we were off, the start wasn’t as frenzied as expected, although I had positioned my towards the back as I didn’t want to go through the swim fight and also although I knew I would be able to make the distance I didn’t want to waste time / effort. Got into what felt a steady rhythm, only to be distracted every 2 or 3 minutes as someone swam across me in a pattern that was to be very much a part of the swim to the turn point. I paused after the fourth or fifth time to see what was going on, a swimmer who at this point was on the outside of me as we headed to the mark was basically zig-zagging his way down the course with me going in a straight line, so he would sight, adjust his course and head of diagonally to the mark and swim across me each time. I put a bit of speed on and managed to leave him behind, he must have done over 2km!

Rounded the mark, got a colder head as my swim cap fell off, note to self – next season the order is, swim cap, goggles then race issued swim cap. I was surprising myself at enjoying the swim so much, visibility was crap, the water tasted of “stuff” but I felt good through the whole swim, no panic attacks, no major stresses. I should’ve probably swam faster though.

Swimming on to the ramp that forms the water exit I was glad that the swim was done, knowing that mentally the hardest part of the race was behind me I could crack on with the rest, and hopefully achieve the (unspoken) goal of sub 3 hour.

Wetsuit off, bundle it into proffered bag (thank you kind helper) and splosh off up the steps back into the Excel to try and find my bike… bike found, on with crash helmet, race belt, shoes. Grab bike and attempt to run to “Bike Out” find that the surface in Excel doesn’t really work well with cleated shoes… cross the mount line, get and head down the ramp and out on the first short lap… get into my stride still trying to get the hang of the tri-bars and make a mental note to thank Steve from SBR Sports for tinkering with my bike earlier in the week and making it a lot more rideable. Ride past the first crash within 2km of getting in the saddle and witness the St. Johns blokes wrapping the casualty in a space blanket, the crash had happened way before I got there, and in fact the next time I came around the mess / bike had been cleared away. First short lap passed pretty much without incident, got my pic taken by the various official photographers out on the course, and was looking forward to taking the second longer lap down along Embankment all the way to Westminster. Route was pretty quiet with mainly bored looking marshals shouting encouragement or chatting to their mates on their phones, I understand that people racing later had issues with tourists not being controlled…

Cycle was great, the blast to and from Westminster was fun, the nasty bit was back past Excel and up to the Becton roundabout, tricky, exposed.. a lot of people seemed to get punctures and there were a couple of bits where we were separated from traffic by only a few cones.

Back up the ramp into Excel, dismount and then *click* *click* across the floor to my transition space, luckily my yellow towels helped me locate my space, rack the bike, off with the crash helmet, change of shoes and head off to “Run Out”

Just 10km of running to go.

Head towards run out, ignoring the protests from the legs which soon subside as they get used to the idea of running, head down the ramp, dodge the shower and out past the front of the Excel where most of the support is and out around the dock. Spot my first casualty within 2km (or if was on his second lap 7km) and it looks like a mess of an ankle injury, resist the urge to shout “run it off” as he looks like he’s in a world of hurt, and is being tended by the medics. Check the watch to see how I’m doing on overall time, with a push I can get under the magic (for me) 3 hours. The run is going pretty well, the few brick sessions I did seemed to have worked well, and my legs feel pretty good as I head out, I’m not checking the heart rate, I feel ok, but I’m probably pushing too hard, still all I have to do is 10km, easy….

Lap 1 went pretty well and do the drag back up the ramp into Excel pushing up hill, as I do in training, into the hall, resist the urge to turn down the finish tunnel and head back outside, this time I go through the shower

*shit*

That was cold…. body has a slight shock and then all is ok, bloke is still being tended by first aiders, check the time, 3 hours is still on the cards, take on some water, avoiding the sports drinks as it isn’t one I’ve trained with and don’t want to upset my system. The lap goes well and I’ve done a negative split, head into the finishing funnel.

Stop the watch

Mission accomplished.

Massive high, and very happy and emotional, my first Olympic distance race, completed in under 3 hours, actual splits were:

Swim : 00:35:51
T1 : 00:03:39
Bike Lap 1 : 00:23:14
Bike Lap 2 : 01:00:06
Bike Total : 01:23:20
T2 : 00:02:29
Run Lap 1 : 00:26:14
Run Lap 2 : 00:24:33
Run Total : 00:50:46
Race Total : 02:56:03

How do I feel about the race now, as I sit here and a month or so later finally finish writing it up…

In some ways having completed it the rest of season went flat, I’d completed my key race for the year, training after, well I’ve just not bothered, elated at having done it, and I now know what I thought, longer races suit me better, just how much longer remains to be seen.