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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

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*

My time for the Gyro 10k….

Yes I’m disappointed, after my performance at London (which I’m still writing up) I was hoping I’d be able to achieve at least one target for this year, namely a sub 50 minute 10k.

The weather on the day wasn’t too bad, certainly no chance of dehydration this year and in spite of not a lot of training over the last couple of weeks I was feeling ok at the start, first few k’s passed well and although just outside my target time the fact I’ve always been able to run faster at the end gave me the confidence that all was good, then just before 6km I rolled my ankle and had to hop to a stop.

*bugger*

It was going to be a long, slow, cold walk back to the finish, or as I started walking and the pain eased a painful, fast run back to the finish.

In the end the ankle held up for the full distance but there were a couple of corners that I took slower than I would’ve otherwise done.

So not an enjoyable race, probably the end of the season and now time to get back into base training and also decide what races to do next year. In my mind I’m just going to pick a couple of races and really focus on training for those, this year has seen me do a half marathon, four sprint triathlons, my first olympic triathlon, couple of 5km / 10km races and a duathlon, so 2009 maybe I should just do two or three races in total, and actually devise a training regime based around that….

…it’s almost like a plan.

oh and ankle is stiff and sore this morning, not sure I’ll be doing much running this week.

So tonight is race 3 of 4 at Dorney Lake as part of the F3 Events evening series, time to beat is 1hour 23minutes…. not sure how close I’ll get to that, as ever my bike training has been lacking, rest of it though has been going well.

Will post up tomorrow how it went…

….this was DNS (Did Not Start) and in fact to be more accurate Did Not Get of Bed

Woke up on the day of the Blenheim Triathlon with a nasty head cold / sinus pain, the idea of jumping in a lake to do the swim did not appeal, and the idea of prolonging my new found lurgy in time to fly to Dubai next week *really* didn’t appeal

Bummer said Pooh when he realised he couldn’t go swim, bike, run…

tomorrow, should be interesting…

In Hyde Park, treating it more as a training session, be interesting to see how the winter training has paid off (if it has) and also if my swimming has improved….

F3 Events Duathlon 2
Location : Dorney Lake
Race Type : Duathlon (5km/20km/5km)
Result : Embarrassing

Rejected the wearing of my new tri-suit due to lack of padding and the fact I think the medium could be too small (although I’ve since been informed there is an element of ‘give’), chucked everything in the back of the car and headed off.

Got to Dorney stepped out of the car and got my first taste of the lovely wind that happens to blow every time I race there. (so much for an easy session)

Got registered, racked and then waited for the off, the run was a 2 lap course down one side of the lake and then bike was a 5 lap out and back with dead turns, also great for the maximum head wind (out) / tail wind (back) looked at the various speed machines already racked and thought how out of place mine looked, at least with no aero bars I’d have some excuses for my crap bike time….

A quick race briefing describing the course, availability of drinks / St. John’s Ambulance and the fact there were to be some snappers lurking around the place and we were lining up for the off….

Run passed ok, although my heart rate was higher than I would’ve liked and my pace not as fast as I’d hoped (so same old same old) and as ever, as I headed back into transition finding my bike was pretty easy…

The cycle, set out for the first of the five laps knowing I needed to put some effort in and to try and make the most of the tail wind on the out, again I was no where as quick as I’d hoped and was certainly expending a lot more effort, I’d like to say the 5 laps passed quickly, but that would be a lie…. back into transition and I’d made a few places (including going past the granny with the shopping basket on the front with her dog in it, although she took a while to reel in), rack the bike, into the running shoes and head out for the 2 laps of the run… (at this point some people had already finished – and they were on the main race like me, not the shortened novice race)

The one part of my training that seems to have made a difference the fact I always do brick sessions now when I cycle at the gym, had none of the problems with my legs that I experienced last year in my triathlons so that was a small plus.

Slogged around the two laps determined to go faster than the first 5k, and in the last 100m it started to piss down. Nice touch.

Times were (for your amusement)
Run 1 : 27:04
T1 : 1:04 – clearly stopped for a chat with the locals or something ?!
Bike : 44:36
T2 : 0:46 – to rack a bike and change shoes ?!
Run 2 : 26:34
Total : 1:40:06

So my second year of “racing” although to be fair a more accurate description would be “making up the numbers” at the various events I enter. Still without the people taking part for fun / fitness / personal challenges there would be no events!

So this year the plan is

10th February – F3 Events 5Km Run (Done) – 00:28:41
9th March – F3 Events Duathlon (Done) – 01:40:06
13th April – F3 Events 10Km Run (Missed – Due to Mike being injured)
17th May – Gothenburg Half Marathon (Done) – 02:03:48
28th May – F3 Events Evening Series Sprint Triathlon (Done) – 01:23:53 – new PB
7th June – Blenhiem Sprint Triathlon (Did not start, due to illness)
25th June – F3 Events Evening Series Sprint Triathlon (Done) – 01:26:47
30th July – F3 Events Evening Series Sprint Triathlon (Done) – 01:25:25
9th August – London Olympic Triathlon (Done) – 02:56:03 – new PB
27th August – F3 Events Evening Series Sprint Triathlon
7th September – Gyro 10k
21st September – Windsor Half Marathon
5th October – London Half Marathon

It’s all about the personal bests, getting better, beating yourself, going faster, harder and longer….