3 weeks to Outlaw Long Distance/1 week to Ironman UK 70.3

With 3 weeks to go to Outlaw I think it's time for a quick update of my progress.

So, what I have been up to since Manchester Marathon.

My calf tear was assessed, by Paul Savage of Athlete Matters, 11 days post Manchester Marathon. After showing him the pictures of my calf, taken the day after the marathon, the words "O dear" or words to that effect didn't fill me with hope.
As luck would have it I appear to have super human healing abilities and was given the all clear to start some short, slow running and build it up from there. It wouldn't have been my first choice of super human powers, but may prove useful now I have hit the VETS categories. So, 12 days after significantly tearing my calf I was back running, albeit at 8 min/mile pace.

I was planning to ride the Somerset Hills Gran Fondo 7 days after the marathon and was in a predicament as to whether to participate. My concern was that it is a hilly 112 mile route, taking in Cheddar Gorge, Exmoor, Quantock Hills and includes a 25% 1 mile hill. A few test rides running up to the event proved successful. So it was off to Somerset we go.
My plan was to ride steady for a few hours then pick up the pace and finish hard. On the whole this is what I did. However, I missed a left turn sign and didn't realise I had gone wrong until I was 5 miles down the road. So my 112 mile ride became a 122 mile ride.
I finished in about 7:15 (moving time) with an average of just under 17 mph. Considering how hilly the course is I am happy with my performance. It gave me chance to practice my bike nutrition. Mentally it was good to get a long bike in as preparation for Outlaw. It's given me the confidence/belief that I will manage about 20 mph for the course at Nottingham.

This was the first climb up Cheddar Gorge. One of the gentler climbs of the day.

My next challenge was Slateman Triathlon (750 Swim/51km bike/11km run).  I entered mainly for the hard bike course. It was held on Sunday 20th June in LLanberis. Having not really tested my calf to any great extent I was in a dilemma as to how to tackle a very tough hilly run course. You can promise yourself all day long that you won't run hard, but at the end of the day a race is a race. Discipline was going to be needed.
The swim was average I was out of the water in about 14:30. Looking at the good swimmers times I think the swim course was long. Swimmers that should take 9/10 minutes for 750m took 12 minutes to complete to course. So I guess my time was about my ability.
It was then out onto the bike. The first climb up LLanberis pass nearly killed me. A touch of really serious man flu running up to this race was now affecting my ability to push really hard. After reaching the top it was then reward time. Arse up, head down and make the most of the long downhill. I'm not sure what speeds I reached, I'm just glad I stayed on the bike, as my tight lycra race kit wouldn't have offered much protection to my delicate soft skin. The downhill section offered some relief and allowed me to settle into my ride. I pushed on quite hard and posted a 1:34 bike split (average of about 20mph). A good confidence builder and clearly shows my cycling is improving.
Now I had the the run course to tackle. Fortunately, the running gods gave me quite severe thigh cramp (I never suffer from cramp) 200 yards into the run. I was forced to stop for 2 minutes and then plodded on with the remainder of the course. Despite all my promises I was going to run hard, so maybe the cramp was a blessing in disguise.
This triathlon should be on you to do list. It's a fantastic event held in a scenic location. It's a tough course that will push you to your limits, especially the first half of the run.

We then move onto Salford Quays Aquathon (24/5/2012). A new longer swim course was just what I didn't need, allowing the strong swimmers (which I'm not) to get further away from the decent runners. Those of you that are good swimmers and good runners, well you're just show off's.
I reckon the new course is 920/930m followed by a 5km run. My watch said I was out the water in just under 15 minutes, followed by a sub 20 minute 5km. Considering I didn't push too hard on the run I'm pleased. It's clear my calf is on the mend and will tolerate some faster running.

The day after was the Emergency Services Triathlon (750 swim/20km bike/5km run). All around the lake at National Watersports Centre, Holme Pierrepont, Nottingham, which just happens to be the venue for Outlaw.
My swim was decidedly average posting 12:48. I would have settled for sub 12. I got completely boxed in by slower swimmers just after the start. My lack of ability to sprint swim really gets me in the shit at times. My bike was good at 32:51, considering the strong headwind for half the ride. Run was slow at 20:42. I decided to run slowish into the wind and then put the hammer down on the way back in to really test my calf.
I can now safely say my calf has recovered.

Emergency Services Triathlon (I'm in white top)

Finally, I took part in the Manchester Great Cycle 52 mile ride. My tactics were quite complex.......Ride as fast as possible until I reached the finish. It's a flat 13 mile loop that takes you from City's ground to Salford Quays, passing Man Utds ground, returning back via the same route. I set off at the front just missing getting into the first peleton that formed. I worked hard to try and catch them to no avail. Settling into the second peleton that formed for the next 2 laps I made good progress. I'm not sure what happened next but I got dropped out of the back and watched as they moved further and further away. Most of the 3rd lap was spent on my own until finally a large group surrounded me and away we went onto the final lap. The pace was quick and got quicker and quicker the closer we got to the finish. Now it was getting scary. The group must have been 30 strong and we were lapping lots of back markers. There's nothing like a group of cyclists, travelling in excess of 25 mph, quickly changing direction to avoid colliding with a unsuspecting cyclist tootling along on there shopping basket clad step through bike, to test your nerves.

I finished in a time of 2:24.

So, I've made it to my taper weeks. I'm virtually injury free. I currently have a stiff/sore back from lifting a patient at work. Hopefully, this will resolve itself with some self treatment and a trip to the massage therapist.
I'm fitter than I have ever been and my legs/body/mind are telling me it's time for Ironman UK 70.3.

My plan for the 70.3 is to swim hard initially, to try and get some clear water, start steady on the bike and build into it. The hills will be spun up in my easiest gear. A big learning point this year has been to avoid attacking the bottom of hills. Start them steady and build into them. This has proved a useful tactic with my lack of leg strength. Normally, I would be ready to pass out with exertion by the time I'm halfway up any significant climbs. The run will be started steady and hopefully each lap will be quicker (yeh, in my dreams). That is the plan anyway. Time will tell.
I hope to finish around the 5:15 mark.

My next update will be after 70.3 and Outlaw.

Good luck to all those racing I will see you on the start line.

Greater Manchester Marathon

As I don't want to try the stairs yet I may as well give my thoughts on yesterdays Greater Manchester Marathon.

Cold, cold and cold. Worse conditions I have ever raced in. Temperature was around 5 degrees, strong winds, hailstone and rain. Add to that an exposed course and you have a recipe for hypothermia.

I have been pretty lucky this year as far as injuries are concerned. Only had a minor niggle at the beginning of year. So you can imagine my disappointment when I had ankle and calf pain with only days to go to the Manchester Marathon. My calves are a real weakness when it comes to long distance. This year has been better, as I have started to use compression calf guards which have helped massively.

So to race morning. Up at 6am, a bowl of porridge and honey and a cup of tea. I ask which of my support crew are braving the weather and coming to cheer me on. Lesley (my Ironman training widow), Emily (7 year old daughter) and Mat (14 year old step-son) opt to brave the conditions. We get there with plenty time to spare, which is a novelty, as I'm usually rushing around.

Why, why, why do runners strip off with an hour to go and stand around shivering. I'll never understand this mentality. Take some old clothes that you can throw with minutes to go. I had about 4 layers on and was still cold.

Warm up commenced with about 20 minutes to go. It's never a big warm up for a marathon. Just a bit of jogging and a few accelerations. Was my calf painful? You bet it was, but only mild pain! I tried to stretch it, massage it, with little success. It was going to hurt. O well, it could be a long day, cos I'm still running. I feed my way through the masses and get onto the start line.

Bang!!! And we're off. My plan is to run 6:45's and maintain for as long as possible. This would give me a finish time of high 2:56. I'm straight into a pace of 6:30. It feels so comfortable, but have learned that it doesn't last, so ease back to 6:45. First mile done in 6:49. I'm comfortable and chatting to runners. Everything feels good. Calf is not too bad, I'll just carry on and see what happens. Today feels like a sub 3 day. My legs feel strong, I have been allowed a weeks taper. Stefan Skrimshire runs passed and reminds me that we have unfinished business from Chester marathon when we had a sprint finish (that I won).
1.5 to 2 miles in, OMG there it goes, a huge pain in right calf. If I had been out on a training run I would have stopped and walked home. That ain't happening today, so carry on regardless. I know the race route takes us back towards the start at 5 to 6 mile and decide I can bail out then if I need to. I'm maintaining my pace and the pain isn't getting worse.

At 5/6 mile we're back at the Stretford Arndale. There are masses of spectators. Surely, I cant bail out in front of all these people? Far too many supporters shouting for Man Tri and fellow club members about! Time for a quick decision. Carry on is the only option. Male pride is at stake here. I'll walk if I have to, but I'm going to finish.

I'm cold, but feel OK. I go through 10k in 41 minutes. The race route then takes you into Sale and down Brooklands Rd. We are at miles 8 to 9. I really struggled down Brooklands and hit a bit of a low point. The headwind was making it a tough. Out into Timperley and through 10 miles in 1:07. To be on target I needed to be at 10 mile in 1:07:30, so I am 30 seconds ahead of schedule. All is looking good. I start looking forward to the short climb in Altrincham, as it was going to help stretch out my calf. It offers some relief, but it's short lived. A short downhill section offers some recovery to the legs, before another short climb. I hit half way at 1:28:07, about 20 seconds ahead of schedule.

The second half is where all my troubles begin. Lets start with the short cross country section through Dunham Massey. Not exactly what I was expecting in a 'Road Race'. Only a very short section so I won't whine about it too much. Lets just say puddles and mud. I can now feel that I'm starting to get really cold. My face is going numb and I'm starting to lose feeling in my fingers.

By 16 mile I hit my first plus 7:00 minute/mile (7:06),  I'm 20 seconds down on my target of 2:56, and I know that I'm only going to get slower. In a nutshell I got colder and slower. Both calves started hurting to even things out. The second half of the course was so much more exposed, especially the mile long stretch down to Flixton. Conditions along that particular road were grim. The battle now was to just keep going and get to the finish. I was aware that by now I was doing the end of marathon shuffle. Despite my best attempts I couldn't really stretch out to run my 'normal' style.

I ticked off the miles one by one. 20 miles done (in 2:17:36) and you say to yourself 'Only 6.2 to go, anyone can do 6.2!'. 22 miles done 'Well that's only 4 and a bit. That's my shortest training run distance!'. The organisers in their infinite wisdom decided that to cross the A56/Chester Rd they would use the subway. Not what I really needed as I approached the 26 mile point. The small steps up the other side nearly finished me off. I was in no state to climb steps. Not even steps designed for the frailest of OAP's using a zimmer frame. I'm not ashamed to admit that I walked them.

The crowd carried me the last 0.2. I could see I was going to sneak under 3:10, so was quite happy with another 'good for age' time for London Marathon. I crossed the line totally unexpecting what happened next. My legs gave way and I couldn't think in a coordinated manner. I heard the words "he's going!" I think I had just been felled by the local lumberjack. The medics from Manchester Medical Services whisked me off to the medical tent where they sat me in a freezing cold tent, next to the entrance/exit, where I remained getting colder until I could muster the energy to move to a 'warmer' part of the tent. After about 15 minutes I was given a warm drink. Eventually, I got warm/bored enough to leave and go back to my car.

I'm not going to sit here and slate the organisers, as I like having a marathon in Manchester again, and appreciate that they have put this race together. I just hope lessons have been learned and next year will be better.

As I sit here writing this I have taken my compression calf guards off. My right calf is swollen and 3cm bigger than my left. It is also covered in a massive bruise. I hope this is not the end of my season.

Perhaps the decision to continue was the wrong one????

Here is my Garmin readout http://connect.garmin.com/activity/172854193

I have added this several days later having been told I have torn my calf muscle. I just have to hope that running 24 miles on a torn muscle has not caused too much damage. Fingers crossed.

9 Weeks to Outlaw / 7 weeks to Ironman UK 70.3

With 9 weeks to go I think it's time for an update of where I'm up to.

Training has been going well. The biggest changes this year are my consistency and the intensity of some of the sessions. Rain or shine I've been out and I'm starting to see the benefits. If I'm truly honest I've been a fair weather cyclist prior to the training programme I'm following. Result was nil improvement.
As I have said before, I used to believe I trained hard. Clearly I didn't and I have now been shown what real training involves, if you want to achieve your potential. For example, a particular session I now 'enjoy' is 10 x 1 mile hard reps on 1 minute/200m jog recoveries.

Here's a selection of some of the sessions I've endured since my last update:

Swim
These are the main sets and do not include warm up and cool down.

4 x 1000m 1+2 - Swim, 3 - Buoy/Bands, 4 - Buoy/Bands/Paddles. All aerobic effort.
10 x 200m hard effort with 30s rest
30 x 100m hard effort with 15s rest with Buoy/Bands
10 x 100m 'best you can' (as fast as you can maintain for whole set), 200m recovery, repeat with buoy/bands/paddles.
15 x 200m hard effort with 15s rest, last 5 with paddles

You get the idea don't you.
I come from a non-swimming background and can find the sessions quite tough. My stiff ankles from years of football and running really don't help my swimming. My swim sessions are usually solo efforts, which has it's pro's and con's. The pool I use is opposite my house and ideal for a dinner time session when very few people are in the water.
My targets of sub 30 mins for 1900m and around the 1 hour mark for 3800m remain.

Bike

3/4/5 hour moderate to hard paced rides over various terrain. Usually including interval TT efforts of varying times.
5 hour hilly rides on TT bike.
Hill reps at Artists Lane, Alderley Edge (for those that know it). Usually staying on aero bars. Times have ranged from 40 to 50 mins of reps.
Turbo sessions including 3 x 25mins @ Threshold with varying cadences, sometimes 60-70, other times 90. 5 minutes recovery between each 25.
Turbo sessions including 10 x 1 min max effort, in a big gear, off 1 minute recovery. 5 minutes recovery and repeat for a further 5 x 1 minute max efforts. Got to admit I hate this session with a passion, cos it's sickly hard!

Oulton Park Duathlon

Some sessions will include a 30 minute run off the bike at a hard pace.
My cycling has improved massively this year and I am still nowhere near my potential.
My targets of 3:00 - 3:15 for Ironman UK 70.3 and Sub 6 hours for Outlaw remain.

Run

Long runs of 2:00 to 2:30 hours at a steady pace.
1 hour runs at moderate pace.
Progressive runs of 20 minute steady pace/20 minute hard pace/ 20 minute best you can pace.
Hill reps on <10% hill. 3 minute hard, jog down and repeat for 45-50 minutes.
10 x 1 mile hard pace (6:00 - 6:15 minute/miles for me) on 1 minute/200m recoveries.

So, there's a selection of some of my key sessions.

I train most days and take recovery weeks when my body needs it, which is usually about every 5 weeks.

Since my last update I have raced at Oulton Park Duathlon, Bideford Harriers Easter relay and a 7.1 mile road race. Why 7.1 miles? I have no idea?
Oulton Park duathlon went well. I knocked 7 mins off my 2011 time, most of that coming from the bike leg. So you can see I'm making good progress with the bike.
Over the Easter weekend I did a recce of the Ironman UK 70.3 route. Is it a tough course? Yes! But not as tough as I imagined. Basically, each loop is 18 miles of TT terrain followed by 3 short steep hills and a gradual climb back to the start of the loop. The same weekend I took part in a local road race, The Bampton to Tiverton 7.1 mile. It's quite a tough undulating course with the headwind not helping much at times. I finished in a time of 44:52 in 19th place. I let Jim Murray take another victory over me, as I didn't want to beat him on his own doorstep. Our next head to head is Wimbleball and then Outlaw. It will be close, so watch this space. I was quite pleased with my effort as it followed a tough weekends training which included the Easter relay (2 mile in 11:14), 60 mile recce of UK route and a 17 mile steady pace run.

So what next:

1) Manchester Marathon on 29th April. My next attempt at sub 3 hours.
2) Somerset Gran Fondo (180km of hills) on 6th May
3) Snowdonia Slateman Triathlon on 20th May
4) Ironman UK 70.3 on 17th June
5) Outlaw on 1st July
6) Dublin Marathon on 29th October
7) Cornish Marathon on 18th November
8) Enigma double marathon on 15th/16th December

Plus, whatever else I decide to enter.

Next update will be an in depth analysis of why I ran 3:00:01 at Manchester Marathon.

5 week hard training block and Dambuster Duathlon

I've just finished a 5 week block of hard training that culminated in a taper week and a race at Dambuster Duathlon.
Lets start with the 5 week block. I won't bore you with a day by day account of each days training, but give you an essence of where I'm up to and some of the key sessions.


Swimming basically consists of a mix of hard 100's, 200's, off 2 minutes or 4 minutes, long intervals e.g. 1000's, 500's, 400's, and paddle, buoy and bands work. The long intervals are swam at varying intensities. I'm not too concerned about the swim, as when I get into my open water rhythm I know I will be fine come race day. I'm one of those sinking triathlete swimmers who swim so much faster in my wetsuit. My times in the pool suggest I have got my swim fitness back and gone on to improve. Sub 30 minutes for my 1900m and just over 1:00 for 3800m are realistic targets.
Runs are usually progressive and can be between 1 hour and 2 hours. There's always a longer run of around 2:30 involving short hill reps, usually done on the trails around the airport. Double run days are becoming a regular weekly session with my longer run a.m. and shorter harder run p.m. Track sessions have been introduced with a mix of hard 400's, half marathon pace 600's and a progressive 10km run being the sessions over the last few weeks. My targets of 1:30 for IM 70.3 and 3:30 for Outlaw remain.
Bike sessions are split between threshold turbo sessions, max efforts of anything between 1 and 5 minutes and road cycling. Got to say I find turbo sessions really tedious, but a necessary evil as you can control intensity, heart rate etc.quite easily. Doing the expected long rides of between 3 and 5 hours, sometimes hilly, either Peak District or Rivington (when the weather allows) or on the flats around Cheshire. Intensity can vary from steady (16-17mph) to flat out TT effort of varying lengths of time. Most long bike rides are followed by a 4 mile run (3 mile at 6:30-6:45 pace and 1 mile at Ironman pace). If I do say so myself, I run well off the bike. I think my legs are just elated at not having to cycle anymore.
My target of sub 6 hours still remains for Outlaw. In fact, I will be disappointed if I'm not comfortably under 6 and dare I say it, somewhere between 5:30-5:45. This of course assumes that Outlaw is reasonably flat, which I believe it is. My target for IM 70.3 will be determined after I recce the course in a few weeks time.

During this 5 week block I hit a bit of a low. Long swim, bike and run sessions, 12 hour (if I'm lucky) shifts on an Emergency Ambulance and family life took it's toll. I also got a mild chest infection just to add into the mix. I never contemplated quitting, but needed some R and R. A few days rest without having to worry about a 5 hour ride or a 2 hour 30 minute run was appreciated. I also needed race day to come sooner rather than later. I find constant training, without a race in the near future, quite difficult.
I'm over my Ironman training wobble now and back into another hard week of training. Next week is my second duathlon at Oulton Park. It's a great race on super smooth tarmac. Just what I like.    

Race Report from Dambuster Duathlon

This was my first multi sport event of the year and my second go at this event. It was a World Championship Qualifier and the BTF National Duathlon Championships and had attracted a field of 800 athletes.
Preparation had gone well and I was in pretty good shape. I hadn't run a 10k race for a while, so it was going to be interesting to see if my running had improved. The pressure was on to improve my bike split, as last year I did virtually no bike training at all. My Mrs was also praying for a good bike time, as the journey home could become quite tedious with me whining for over 2 hours about yet another crap bike split.

My usual pre race routine of checking transition in and outs was done. If you have a carbon fetish, this was the place to be. The number of really expensive carbon bikes, disc wheels, aero helmets was quite impressive (I count myself in this collective, minus the disc wheels).
I was due to go off in the second wave, 10 minutes after wave one.
Run 1 is a flat, 10k, out and back course. Slightly different to last year. We had been assured it was actually 10k and not 9.5k, as was the previous course. The bike is 42k and takes you out over Rutland Ripple. The first half is where all the hills are, after that it is flattish and good for TT type riding. Run 2 is a flat, 5k out and back.
My pre race instructions were as follows:
1) First run - race smart and controlled, run solid, but not all out, dont worry about where your placing at this point.
2) Bike - smash it and go all in. Just take on a small amount of fluid.
3) Second run - again solid pace and keep a little in the tank to smash the last 1-2 km.
Have nothing left at the line.

After watching wave one depart I made my way to the start line. I went straight to the front, as I had no intention of getting stuck behind slower runners on the narrow path ahead of us. The horn sounded and off we went. I stayed with the leaders for a few hundred metres and then had a word with myself, "what you doing Wolstencroft? Get a grip lad. You know full well you can't run this fast! See point 1) above" I eased off to a more controlled effort. I was ticking off the kilometre markers at sub 4 minute pace, so was happy. After the turn around point at 5k I picked up the pace a little and made up a few places.
Run 1 was completed in 38:27. It's a 10k PB for me and I hadn't gone all out. So I guess I'm in the sort of form that will allow a 37-38 minute 10k. My run 1 time was placed 154th. This goes to show that some quality athletes turned up. Much to my disappointment.

The bike section was quite uneventful. All the hills are in the first section of the course after that you are free to time trial to your hearts content. Just a short climb at the end before you turn back into the road leading to transition.
It's quite the norm for me to be overtaken by old ladies with shopping baskets on the front of their bikes, so what a pleasant surprise for only a handful of serious bikers to come passed. In fact, I think I was gaining places, which is a new experience. I've got to say I really enjoy overtaking some of the guys on really expensive bikes with the disc wheels to match. Brings a little smile to my face.
There was a much stronger headwind than my previous attempts at this bike course and I was starting to worry about the journey home for my other half. I needed not fret, as I beat my time by over 3 minutes in tougher conditions. Bike time was 1:15:49. Fastest bike split of the day was around 1:05.
The journey home was going to be a joyous occasion.

Run 2 is where I usually make up a few more places. My effort was controlled, but hard. I was waiting for the turn around at 2.5k and was then going for it. I made up a few more places and finished the 5k in 18:58.

Overall time was 2:14:54

I'm not a real contender for qualifying out right and if I'm honest, never will be, unless I'm lucky enough to still be competing when I'm in my 60's and 70's. I have to get a fast enough time to get on the reserve list and then wait for athletes to drop out. As it was a world qualifier you need to be within 15% of the winner of your age group. This is normally within my ability. However, the guy that won my age group finished 2nd overall in a really fast time. By my calculations I am around 16%, so just out of contention for reserve list. He's no right to be so fast when classed as a 'Veteran'. Looks like I'm just going to have to try harder at the next qualifier, Oulton Park.

Post Gloucester Marathon

The week post Gloucester was supposed to be spent recovering. Some easy swimming, gentle turbo and leisurely rides were the theme of the week. Mostly I stuck to the schedule, but got a little over enthusiastic towards the end of the week I was duly reprimanded and reminded that I had a tough 5 week block coming up and that I would need all my strength to complete it.

Monday
Swim 1 hour, 3km.
1x1000m (buoy), 4x250m (alternate buoy and swim), 1x1000m (swim)

Tuesday
Turbo 1 hour, 12 mile.
Recovery effort

Swim 1 hour, 2.1km.
400 warm up, 2 x (5x50m hard, bands only, 200m buoy and bands, 200 easy swim), 400 cool down

Wednesday/Thursday
Easy recovery ride to work and and back. 11 mile round trip.

Friday
Today my enthusiasm gets the better of me, as I feel much better.
Swim 1:05, 3km.
30 x 100m all on 2 minutes. Various combinations of swim only and buoy.

Bike 2:50, 50 miles.
All on flat terrain at easy effort.

Saturday
For some unknown reason, today I decided to do one of the hardest 8.5 mile runs I know. I used to live on the edge of Saddleworth moor, so know the trails around the moorland. Legs felt fine pre run, but were a mess post run. D'OH. Set me back a few days. Lesson learned.
1:25, 8.5 miles.

Sunday
Rest day.

I'm learning that your easy days should be EASY and your hard days should be HARD. Don't underestimate the value of recovery. The danger is that you do your easy day moderate, which then knocks onto your hard day, and that to becomes a moderate session also. I have been guilty of falling into this middle ground in the past. I progressed very little.





 

Gloucester Marathon 2012

This was my second running of this race. It's organised by Beyond The Limitations who also offer an ultra distance at the same time, on the same course. It's a small event that is well organised. If you live down that way or have family close by (as in my case) I can recommend it as an event.
 I was allowed a one week mini taper prior to the race. Unfortunately, a touch of man flu set in during the days approaching the marathon. I don't think it affected me on race day (it didn't help me run any faster either). I had also tweaked an arse muscle in a showering related incident on the previous Sunday. It had been quite sore up to Wednesday/Thursday. I was praying it would be okay on race day. That's all the excuses out of the way, so on to race day.
As previously mentioned (in my first Blog) it's a 7 mile looped course, with a bit at the beginning and a bit at the end. My plan was to run with my new found friend, Jim Murray (Bideford AC, Devon), for as long as possible. I knew he was going for sub 3 and hoped he could drag me along. My GPS watch was set for 6:48 pace. This would give me a time of 2:58.
My nutrition plan (practising for Outlaw) was to use High 5 gels, High 5 2:1 (drink) and flat coke. The coke was to be saved for latter part of race.

Just after the start

The first 4 miles I kept it steady, running just behind Jim, trying my best not to go out too fast. I have previous convictions for hammering it at the beginning only to suffer later. You're then out onto the 7 mile looped section.

I lost about 20 yards on Jim at a water station. The volunteers were not handing the water out, it had been left on tables for us to collect ourselves. A small issue, but one that created a gap. Not to worry, as we still have a long way to go. I kept pace with Jim for the first lap. He was forced to stop for a comfort break which allowed the small gap to be closed.

Between 11 and 12 miles the previously mentioned arse muscle tweak started to cause problems. It became sore very quickly, which was worrying. Do I continue and risk an injury? Do I stop and risk being called a fairy? Do I 'man up' and continue regardless? It's a looped course so would be really easy to stop once back at the start of the loop. This conversation, in my head, continued for the next 6 miles. I had, however, made the decision to ease off the pace. Bye Bye Jim. I watched as my sub 3 attempt disappeared. The gap gradually increasing, until finally I could no longer see him.

Our team managers, Lesley and Sam, were stood at the end of the loop (mile 11ish, mile 18 and mile 25ish).  Both had a full list of instructions as to what and when to pass nutrition products. The conversation in my head was getting quite heated now. I knew I was approaching Lesley and could easily stop and watch the remainder of the race. Within earshot of Lesley I heard the words "Come on! Where have you been?" I briefly explained my predicament to be told "O get on with it. You'll be fine" I collected my flat coke, sighed, slumped my shoulders down and continued onto the final lap. I was at 18 miles.

I had previously used flat coke in training, but had never used it in a race situation. On the advice of my coach I was giving it a go. I had been advised to leave it until the latter part of the race. My coke was sipped until I ditched it a mile 20. The decision had been made to pick up the pace for the last 10k. I managed this reasonably successfully and overtook several runners during this section.

By the final loop I was lapping the tail end of the field. Some looking in a real sorry state. These runners get my full respect, as I'm not sure I could be out there for 5 or 6 hours.

The run-in was uneventful. I was unable to hold off a youngish lad that came passed. He was going well and my legs were completely spent. I did manage to sneak a place on the last 200 yards though. I was glad he didn't follow, as I had no desire for another Chester Marathon style sprint finish.

1st place was 2:41:45
My time 3:09:16 in 25th place out of 374 finishers.
Jim Murray 2:58:49 15th. Well done Jim.

Jim approaching the finish

Me hoping the guy behind doesn't go for it!

The decision to continue was the correct one.
This race was practice for Outlaw. The marathon at Outlaw is a 4 lap course, passing the start/finish several times. The temptation to quit on a looped course is high when your race is not going to plan and/or you are knackered. So, I'm glad I 'man'd up' and continued.

Now to try and get downstairs

No more excuses.......

So, it was agreed the intensity and, to a smaller extent, the volume would be increased. I've never trained with this consistency, volume or intensity. I spend most days feeling like I'm on the edge of exhaustion, without ever actually tipping myself over, always leaving enough in the tank for your next session. Apparently, this is how it's supposed to be.
I juggle training around my job (12 hour shifts of either nights or days), my kids (and there's a few of them) and my long suffering partner/team manager/nutritionist/Lycra washer/Sports Masseur/bag carrier and biggest supporter, Lesley.
The two week period over Xmas and New Year was all low volume, high intensity, so I was allowed an easier week to begin with.
So here's my training schedule from  Monday 2nd Jan 2012.


Monday 2nd January
Central Lancs Half Marathon at Catforth  -   1:25:47
Tough race due to the weather. Strong headwinds, rain and hail. Would liked to have sneaked under 1:25, but happy with time considering the weather. Remainder of week is going to be easy/steady pace stuff.


Tuesday
Day off to allow legs to recover.


Wednesday
Swim 4 x 1000m @ Easy Pace. Turned around on 20 minutes.
1-Swim, 2 + 3-Pull Buoy, 4-Buoy+Bands.


Thursday
8 mile run. Easy pace. 1:02
Extra swim 1.7km of kicking and rotation drills.


Friday
56 mile bike. 3:15. 2 hours at steady pace, picking up pace for last hour.


Saturday
Recovery bike ride to work. 5.5 miles.
Ran home from work. First 2 miles hard, remainder at IM marathon pace. 40 minutes.


Sunday
Day off. No time due to work.
Missed buoy/bands/paddles swim session


Monday 9th January
Manchester Tri Club swim session at Moss Side. Managed to do a 6:30, 400m and some 1:30, 100m, so starting to get some swim fitness back. Still a way to go. I will be happy when I'm sub 6 minutes for 400m.


Tuesday
Missed progressive run due to work. Yes, another late finish. As if 12 hours at work isn't enough.
Should have been 20 minutes @ half marathon pace, 20 minutes @ 10k pace, 20 minutes best you can pace, then cool down.
Cycled to and from work as hard as I could. 11 mile round trip.


Wednesday
Cycling in and around Rivington, Bolton. Hard efforts on the hills, staying seated where possible. Weather was grim. Zero visibility, raining and windy. Surface water was a real problem with streams flowing across the roads. Went straight into a short run (3 miles) up to the Pike and back down. First time I have managed to sneak under 9 minutes for the run up to the Pike (from Lower House Car Park). Cold + wet weather + uneven terrain always sets off my old football knee injury, so had to really easy off on the way back down.
2:30, 35 miles for bike.
Swim session in afternoon.
Warm up/3 x 400/3x300/3x200/3x100/cool down. (1 + 2 steady pace, 3 hard with paddles)


Thursday
Long run day. 2:10, 17 miles.
30 minutes steady pace, 1 hour faster, 30 minutes steady, remainder cool down.


Friday
Cycling - 2:35, 45 miles. First hour easy pace (16mph), Second hour IM pace (20 mph)
Swim session in afternoon.
Warm up. 16x25 bands only/200m hard with bands, buoy + paddles/200m easy. Repeat x 3. Cool down


Saturday
Interval run session. 1:23, 10 miles.
10 minute warm up, 10 x 3 minute hard/2 minute recovery, remainder cool down. It should have been 15 reps, but I was pushed for time.
I worked a nights overtime shift Friday night/Saturday morning. In bed at 7:30am, up at 11:00am. Interval session at 12:00. I do this quite often. Not by choice, I just don't sleep well after night shifts. These sessions are mentally and physically challenging, as my body is really not up for anything other than sitting on my arse and watching TV.


Sunday
Scheduled 3:30 bike ride abandoned due to freezing weather. I wouldn't say I'm a fair weather cyclist, but when it says minus on the gauge, I'm staying in and not playing out.
Substituted in a 1 hour threshold turbo session instead.
10 minutes warm up, 9 minutes threshold, 1 minute best you can, 5 easy spin (x3), cool down.
Cross country race at Woodbank Park, Stockport. 9km, 42 minutes. Didn't go all out. Just kept it at a easy/steady pace. This was an extra, unscheduled run.






I'm really pleased with my progress so far. I can tolerate the hard sessions much better. My mind and body are 'toughening' up.


Next week I'm on a mini taper, as I have Gloucester Marathon on 22nd Jan. Last years time was 3:14 and that included 4 miles of walk/run.
My plan is to go out slower than normal and pick up the pace later in the race. This differs somewhat from my usual race strategy of running the first 2 miles as fast as possible and then suffering for the next 24.


I will report back post Gloucester with all my excuses!!

And so the training commenced.....

After meeting up with Paul, and discussing my needs, a training plan was agreed. It works on a 4 week system due to my work commitments, 3 weeks hard with 1 week recovery.
My plan is always going to be cycling biased, as I am a pretty average cyclist. The mere sight of a hill can bring me out in a sweat. I'm an OK swimmer with a 1500m open water PB of 23mins. However, I'm a poor pool swimmer, as the swim wetsuit assists me more than it should do. Running isn't going to be a problem. I just need to get quicker and increase my leg strength. Running 26.2 miles after a 112 mile bike remains untested.

Briefly, my training so far has consisted of the following:

Swim
3 times a week.
Lots of 1000m intervals, buoy and bands work, 200m faster intervals, paddle work.

Bike
3 or 4 times a week
Hill work in and around Rivington, Bolton, Hill repeats, steady 3 to 4 hour rides, 20 minute (x3) hard efforts in the middle of longer rides. Threshold turbo sets. My 'grimmest' turbo has been a 2 hour set including 20 minutes at threshold, 10 minutes easy spin (x3).

Run
3 or 4 times a week.
Long runs of up to 2 hrs 30 mins, 1 mile hard as you can repeats, steady 1 hour runs, progression runs e.g. 20 mins steady, 20 mins harder, 20 mins best you can.

Core
1 session per week.


So far so good.

Training has been going well and I'm making solid progress. Cycling up hills is becoming less traumatic. I've stopped getting that intense burning feeling in my thighs every time I have to cycle up the slightest bump in the road.
Swimming is going slow and steady and I'm starting to get back to my previous best fitness. Bands work is a pain in the ass, but an essential part of my schedule. I was so crap at it to start with. I am now slightly less crap.
Running is progressing well. I'm starting to find some strength, due to the progression runs and the hard 1 mile intervals.

That's October to December 2011.

During an update with Paul I stated I was ready to up the intensity. Would I regret this? Absolutely!

The story so far

2011 was spent getting to grips with the marathon.
I had always resisted the marathon, mainly cos I'm a soft arse and had no desire to put myself through the pain of a 26.2 mile run. All of winter 2010 was spent running, on a daily basis, in preparation for my first event, Gloucester Marathon, in January 2011. Slowly, but surely, one calf strain after another, my training was complete and the big day arrived.
Gloucester marathon is a 4 mile figure of 8, into a 3 x 7 mile loop, peeling of to the finish, affair. I had not anticipated the psychological effect of seeing the 24 mile marker when I was at mile 5. It wasn't a positive one.
I set off at 6:30 - 6:40 pace content that I felt comfortable (what a dumb ass!) This pace at Gloucester (it's a small event) will put you fairly near the front and I enjoyed the delusion of feeling like an elite, well for the first half I did. The constant pounding took it's toll on my legs. 13.1 miles - legs are getting tired, 15 miles - now I'm suffering, 20 miles - now I'm in a world of pain, 22 miles -  god dam it, I'm going to have to walk/run the last few miles.
I limped home in a time of 3:14. Met at the finish by my team manager and partner, Lesley, I uttered the words 'never again' and 'who's stupid idea was that'. Well, it was words to that effect.

Approximately, 1 week later I decided that I would do Edinburgh Marathon in May. The pain of Gloucester a distant memory. I duly signed up and commenced the process again.
After limping home, from mile 18, in a time of 3:26, I uttered the words 'never again' and 'who's stupid idea was that. Never let me do another'.

Approximately, 1 week later I decided that I would do Chester Marathon in October. The pain of Edinburgh and Gloucester a distant memory. I duly signed up and commenced the process again.

Two marathons wiser, I allowed the fast boys from Man Tri to continue on their Chester Marathon journey and leave me. By mile 10  I had caught our very own Iron Brian, who had been reduced to nearly a shuffle. Could this be right?? Too much studying and not enough training I believe. At half way I had Andy Quicke in my sights. I think this was one long distance event too many for Andy. I continued on my journey determined to run all the way.
With 200 metres to go you turn right onto the race course and you have the finish in sight. Content that I had run all the way I cared little about who ran passed me. Or did I? As I turned right, I caught a glimpse of Stefan Skrimshire (Man Tri Member). He was sprinting like Esain Bolt in an attempt to pass me. This couldn't be happening. I mustered some energy and set off in an attempt to hold onto my position, keeping Stefan just behind as we crossed the finish line. I finished in a chip time of 3:08:56. I believe this is 'good for age' for entry to London Marathon.

Not what I really had in mind for the last 200 metres

Met at the finish by my team manager and partner, Lesley, I uttered the words 'never again' and 'who's stupid idea was that'. You get the pattern don't you!

That was back in October. Now I have the long distance, endurance event bug., I have now gone one better and tagged a Marathon onto the end of a 2.4 mile swim and a 112 mile bike. Yes, I have signed up for a long distance tri. 'Outlaw' to be exact. It's not my main event of the year, that being IM 70.3 UK at Wimbleball.
Training commenced shortly after Chester Marathon.
I am being coached by Paul Hawkins. The biggest thing I have learned so far is that I have never trained with enough consistency and intensity. That is why I have been Mr Average since 2007. That has now been rectified. You will regularly see me cycling hard as I can around the hills at Rivington, going straight into a hard 30 minute run up to the Pike and back or being unable to lift my arms after a 1000 metre swim interval session or at the side of the road, feeling like I need to vomit, after numerous 1 mile 'best you can' run reps.

Times are changing and I intend to be the best I can.