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.