The whole reason for beginning my recent fitness kick was due to my intention to run the Great North Run last September. So I was following a running plan as suggested by Lucozade sport online and loosely followed it. As September loomed I was struggling with tendonitis in my right Achilles tendon and constant pain also in my right knee (common beginner running injuries). Due to this I withdrew and had to suffer the jealously of my running pals putting in a good shift and enjoying an incredible experience as I watched at home on the TV.
Fast forward to May 2013 and I am well over my initial injuries and have completed five 10k events and two sprint distance triathlons. With my overall fitness increasing and weight decreasing I decided to up the distances somewhat in both my running and triathlons. So I timetabled in an event each month this year to enable me to plan my training around my work, life and social commitments. The two larger events are Ripon Olympic distance in July and Leeds half marathon in May, which the remainder of this update is all about. Ive also seen a middle distance triathlon in the York area late September. That's 1.9k open water swim, 90k cycle and a half marathon run to finish, or for the want of a better term, a half ironman. So if my training develops as good as I would like then I would like to have a crack at this.
13.1 miles
Originally there was supposed to be a fair sized group of us running (or the run club as big unit Rob Novis now calls us) but due to injury and other issues just three made the start line. Paul and Mike my old upper school classmates of mine and ex military lads would be my company for the pain ahead.
I picked up Paul and sped over to Leeds and got parked up without any bother and we made our way down to Millennium square which was packed full of runners and spectators much akin to organised chaos. Ive experience this before as I'm a bit chaotic at the best of times but also as I ran in the Leeds abbey dash 10k from the same venue. The queues for the portable loos were 10 deep so we jumped a fence and used the nearby pub to relieve ourselves whilst laughing at the madness outside. Mike then joined us after texting and calling Paul about 6 times. Its the first time that I've seen him since that skinny floppy haired kid used to run rings around us all on the football ground. Like Paul he was a talented sportsman and well liked by all and you'd never here a bad word said about the pair of them. Now as adults (or big kids rather) both have great banter and share the same fun outlook in life and so via the power of facebook, I've reconnected with two top lads and we have taken off from where we left off decades ago.
We made are way to the start line but couldn't see much apart from a wall of bodies. Not long afterwards a cheer went up and we were soon shuffling forward. I noticed a few fancy dressers including Spiderman, the Pink Ladies from Grease, a couple of lads in a skin tight gimp outfit thingy (probably similar to what Mike wears when his missus pops out), some military lads with Bergen's and so on. We were soon off and started steadily on the flat for about 2k. We then started a really long uphill drag that seemed to go on for miles. Later on looking at the route it lasted around 5 miles. Mike had already sped off but Paul loyally played the wingman and I'm glad he did as we really had a laugh and enjoyed ourselves which helped pass time. Paul spotted a guy skipping past and whilst incredulous at the sight, I noticed on the back of his shirt 'I don't want to run a half marathon, I'll skip it instead'. We laughed and shook our heads as he disappeared into the distance and left us for dead.
On nearing the top of this first hill, the course banked right and then left and cruelly went even steeper. My heart sank but there was no way I was gonna walk so I ploughed on. Our reward was a flat and downhill section and a lot of runners took advantage of the bushes for a pee stop. It was comical seeing spiderman amongst them as we discussed the limitations of his outfit. Until now we were both fairly strong and running a steady pace. We reached the headingley part of the route and coming slightly downhill again when an old lady on a mobility scooter overtook the whole line of runners to much laughter. She didn't seem to be going that fast, but was faster than us, I was gutted, but laughed all the same.
On reaching the 14k mark I was starting to feel both knees and I was struggling to lift my right leg enough to increase my pace. Id only ever run 10k before and my body was now letting me know this fact only too well. On the 15k mark I told Paul to go and put his best effort in as I was far too slow now. So I would now on my own with a flat 6k left to do. Although tired I kept a consistent pace and gradually chomped away at the miles. During this final section I saw a lot of runners on the side of the road walking or stretching. Some runners would go past me stop and walk then carry on again. This all helped to spur me on as I told myself I ain't no quitter. A Marshall on a bike shouted 'One more mile'. Then a final drinks station appeared, I slowed to a walk and immediately felt my legs seizing up. It scared me so I threw the cup over my head and jogged on.Now on the final stretch I passed the group of squaddies with loaded bergens and thought im hurting but not nearly close to their level of discomfort. With the town hall in sight the crowds cheered and called out the finishing runners names as they came home. The final bit was all a slight incline and I felt it all the way. I gritted my teeth and pushed until over the line.
Whilst over the line I grabbed a nearby rail as I recovered and then moved into the finishing square where you pick up your goody bag, tee shirt and medal. I bumped into a group of girls who asked for a photo taking and had a quick chat before Mike soon appeared to offer congratulations and then we met with Paul and his young family. Mike posted around 2h 5mins with Paul a minute more. I came in with 2h 13mins which was right on the money as Id said Id be looking at a 2.10-2.15. So whilst I was slightly disapointed I didn't get a quicker time, I was happy to finish with no injuries.
We went our separate ways after the race and my legs had already to become tight. Both my knees hurt with my right hip making it hard to raise my thigh. When I got into the car I had to lift my right leg with both my hands as the hip extensor muscles were totally fatigued. I knew that I would have to roll both legs (foam roller) out at and then again for the next couple of days. Monday and Tuesday I was really tired, you know that tiredness that you get when you go to bed and wake up still tired and you think shit! I guess the after work pints of ale didn't help much. I swam for half an hour on both days after work just to keep my body working and lifting some weights on the Wednesday but nothing intense on these days.
It just so happens that this week was my recovery week (on my training plan) which nicely coincided with a weeks family holiday from Thursday in Lanzarote. Which included Tony and Robs second bash at the Ironman event. So with the half mary done and chuffed at another milestone, sun, banter and plenty of local ale was the perfect remedy for all my efforts.
Saturday, 25 May 2013
Saturday, 11 May 2013
Bradford 10k & Tadcaster Triathlon.
Bradford 10k
On Sunday 28th April I ran in the re-arranged Bradford 10k. It was supposed to be on in March but was called off due to a snow day and I was away in Lanzarote at the time so when another chance to run came along I took it.
Marc was injured from the previous Blackpool marathon, Tony was deep into his Ironman training and Paul pulled a sickie so we were wilted down to Rob, myself and Chris a friend from work.
My preparation for this run was really crap. I had gone to see a work mates band the night before and although I had a great time, I didn't get to sleep until 2.00am. Not a great plan when I was up at 7.00 to get some water and fuel inside me ready for a 9.00am start. I wonder if Seb Coe or Steve Ovett stayed up all night back in the day.
We set off and the pace was so slow we spent a good kilometre dodging runners as we entered a short hill section going into the Little Germany area of the city. My plan was to stay on Robs shoulder as he is a big unit of a guy like me and I knew his approx running pace. Chris is much fitter and faster so he soon disappeared into the distance. Coming out of the hill Rob put the gas on a bit and I was getting blocked in with all the other runners. So he got a good 20 secs ahead but I thought no problem as I'll catch him as the runners thin out abit as we reach the 5k mark. At this point Chris came down the other side of the road and I high fived him as he passed. I then closed in on the drinks station (what, no beer) and Rob also passed me on the return back to the city centre. I estimated that he was about 30secs ahead and I threw a cup of water over my head and pressed on.
I kept Rob in sight but I wasn't getting any closer. At 7k I was struggling a little bit and I knew I couldn't increase my pace so I settled down and concentrated on getting to the end. I saw my work mate Matt who was a race marshall for the day. He came over and shouted some encouragement which was good and gave me a little boost. I found the final 2k a hard slog as the wind really picked up and it was hard going. I was getting passed by a few runners at this point so I latched on to one of them to try and generate a last big effort. It was good to note that no fancy dressers such as Darth Vader or fridge on the back man went past me. Not long afterwards I entered the final stretch and people were clapping and cheering, but I couldn't hardly hear anything as the wind was roaring right into me. The inflatable arch over the finish line collapsed in the wind as I crossed and I ducked to avoid being hit. I immediately received a text from the organisers with a time of 56.11. Rob was around 53.00 and Chris sub 50 mins. So all in all not a bad time for me considering the lack of sleep and the windy conditions. We then spent a couple of hours sinking a few pints in the local pub which also felt a bit weird sinking the first Guinness at 10.15am.
Tadcaster Triathlon May 6th
500mtrs swim 14k cycle 7k run (Sprint Distance)
Following the 10k I had a lighter training week as I was teaching a Studio cycling instructors course as part of my work duties so I was on and off a spin bike all day Monday and Tuesday. The rest of the week consisted of two swim sessions and a couple of 20 minute runs. I didn't see the point in doing anything intensive. I chilled out the full weekend and come Monday I was rested, fresh and ready to go. I was doing the triathlon on my own and considered asking if folk wanted to come and support, but then thought I'd rather just go and concentrate and really go for it. The weather was gorgeous, warm and sunny with a cool breeze and I was feeling good. I set off with the intention of getting to Tadcaster for 10.30am as my swim start was 11.18am. Road works in the Alwoodley area of Leeds delayed me for a further 20mins so by the time I had parked up I was really cutting things fine. I rushed to register and rack my bike up in the transition area which was in a brewery car park with felt like a quarter of a mile up from the swimming pool. I got to the pool as my section were receiving the obligatory pre race briefing.
On entering the pool in groups of four (6 lanes) I recognised the woman from Skipton Triathlon that I had problems getting past. We exchanged words and she kindly said that she would let me past if I tapped her on the ankle which of course is the official rule. So off we went and fair enough I caught her up on the first lap but she didn't move across. Another athlete then swam over the top of us and I thought 'this is where the fun begins'. On the next lap she allowed me to pass but then caught me up again on the next one and we had this cat and mouse carry on going on right until exiting the pool. During my swim I was concentrating too much on trying to get round her and not being caught, as a result my form was poor and I was swallowing a lot of pool water.
On transition my group were out first and we exited outside. I quickly got my trainers on but couldnt get my teeshirt on due to me being so wet. I heard someone giggling but I didnt bother turning around to see who it was. We than ran through a main road up towards the cycle area. This was funny as there were people just going on about their own business when a chubby middle aged man runs past in just lycra shorts. Not a good look! At my bike I forgot to mix a sports drink so I took a big pull on some lucozade which was more really for a placebo effect rather than re-hydration (I'd already swallowed most of the swimming pool). Just as I got on my bike I felt bloated really sick so I thought well I don't fancy cycling feeling like this so I vomited into some bushed as the side of the transition area, nice!
I stayed in the small cog just to get some cadence going and soon made some decent progress. I didn't have a crazy gusty wind to deal with this time around so I soon began to munch away at the miles pacman style. I noticed from the pool and now on the cycle section that the athletes here were a more serious bunch and I soon started to get passed by others as I progressed. In fact I only recall going past one, with five making me eat their dust. The course was set in stunning surrounds and I remember thinking as I entered the village of Clifford 'Now this is what an English village should look like'. But that soon left my mind as a short sharp hill came into view and my legs were soon burning as I was forced into a standing climb.At the top there was the race photographer and some other folk shouting encouragement.
On Sunday 28th April I ran in the re-arranged Bradford 10k. It was supposed to be on in March but was called off due to a snow day and I was away in Lanzarote at the time so when another chance to run came along I took it.
Marc was injured from the previous Blackpool marathon, Tony was deep into his Ironman training and Paul pulled a sickie so we were wilted down to Rob, myself and Chris a friend from work.
We set off and the pace was so slow we spent a good kilometre dodging runners as we entered a short hill section going into the Little Germany area of the city. My plan was to stay on Robs shoulder as he is a big unit of a guy like me and I knew his approx running pace. Chris is much fitter and faster so he soon disappeared into the distance. Coming out of the hill Rob put the gas on a bit and I was getting blocked in with all the other runners. So he got a good 20 secs ahead but I thought no problem as I'll catch him as the runners thin out abit as we reach the 5k mark. At this point Chris came down the other side of the road and I high fived him as he passed. I then closed in on the drinks station (what, no beer) and Rob also passed me on the return back to the city centre. I estimated that he was about 30secs ahead and I threw a cup of water over my head and pressed on.
I kept Rob in sight but I wasn't getting any closer. At 7k I was struggling a little bit and I knew I couldn't increase my pace so I settled down and concentrated on getting to the end. I saw my work mate Matt who was a race marshall for the day. He came over and shouted some encouragement which was good and gave me a little boost. I found the final 2k a hard slog as the wind really picked up and it was hard going. I was getting passed by a few runners at this point so I latched on to one of them to try and generate a last big effort. It was good to note that no fancy dressers such as Darth Vader or fridge on the back man went past me. Not long afterwards I entered the final stretch and people were clapping and cheering, but I couldn't hardly hear anything as the wind was roaring right into me. The inflatable arch over the finish line collapsed in the wind as I crossed and I ducked to avoid being hit. I immediately received a text from the organisers with a time of 56.11. Rob was around 53.00 and Chris sub 50 mins. So all in all not a bad time for me considering the lack of sleep and the windy conditions. We then spent a couple of hours sinking a few pints in the local pub which also felt a bit weird sinking the first Guinness at 10.15am.
Tadcaster Triathlon May 6th
500mtrs swim 14k cycle 7k run (Sprint Distance)
Following the 10k I had a lighter training week as I was teaching a Studio cycling instructors course as part of my work duties so I was on and off a spin bike all day Monday and Tuesday. The rest of the week consisted of two swim sessions and a couple of 20 minute runs. I didn't see the point in doing anything intensive. I chilled out the full weekend and come Monday I was rested, fresh and ready to go. I was doing the triathlon on my own and considered asking if folk wanted to come and support, but then thought I'd rather just go and concentrate and really go for it. The weather was gorgeous, warm and sunny with a cool breeze and I was feeling good. I set off with the intention of getting to Tadcaster for 10.30am as my swim start was 11.18am. Road works in the Alwoodley area of Leeds delayed me for a further 20mins so by the time I had parked up I was really cutting things fine. I rushed to register and rack my bike up in the transition area which was in a brewery car park with felt like a quarter of a mile up from the swimming pool. I got to the pool as my section were receiving the obligatory pre race briefing.
On entering the pool in groups of four (6 lanes) I recognised the woman from Skipton Triathlon that I had problems getting past. We exchanged words and she kindly said that she would let me past if I tapped her on the ankle which of course is the official rule. So off we went and fair enough I caught her up on the first lap but she didn't move across. Another athlete then swam over the top of us and I thought 'this is where the fun begins'. On the next lap she allowed me to pass but then caught me up again on the next one and we had this cat and mouse carry on going on right until exiting the pool. During my swim I was concentrating too much on trying to get round her and not being caught, as a result my form was poor and I was swallowing a lot of pool water.
On transition my group were out first and we exited outside. I quickly got my trainers on but couldnt get my teeshirt on due to me being so wet. I heard someone giggling but I didnt bother turning around to see who it was. We than ran through a main road up towards the cycle area. This was funny as there were people just going on about their own business when a chubby middle aged man runs past in just lycra shorts. Not a good look! At my bike I forgot to mix a sports drink so I took a big pull on some lucozade which was more really for a placebo effect rather than re-hydration (I'd already swallowed most of the swimming pool). Just as I got on my bike I felt bloated really sick so I thought well I don't fancy cycling feeling like this so I vomited into some bushed as the side of the transition area, nice!
I stayed in the small cog just to get some cadence going and soon made some decent progress. I didn't have a crazy gusty wind to deal with this time around so I soon began to munch away at the miles pacman style. I noticed from the pool and now on the cycle section that the athletes here were a more serious bunch and I soon started to get passed by others as I progressed. In fact I only recall going past one, with five making me eat their dust. The course was set in stunning surrounds and I remember thinking as I entered the village of Clifford 'Now this is what an English village should look like'. But that soon left my mind as a short sharp hill came into view and my legs were soon burning as I was forced into a standing climb.At the top there was the race photographer and some other folk shouting encouragement.
On the cycle course were race Marshall's on motorbikes (which gave it a professional feel) making sure that no cheating was going on. I noticed later looking at the results a few athletes had penalty time added onto their overall score for drafting (riding behind another cyclist to gain an advantage).
I entered for final transition and racked my bike, helmet off, switch my number to the front and off I go. You always expect to feel rough when going from cycle to run, but I did really feel worse than expected. In fact I felt really crap and thought shall I walk for a bit. Anyway, I thought nah, carry on and see how it goes. I gradually started to feel better as more power entered my legs. I then noticed a runner just ahead of me running at a similar pace so that was my target to match or catch up without tiring myself out. The run soon came off road and went through some local farmland. This was a welcome change as it was softer under foot and kinder on the joints. As this progressed more and more cattle shit was right in the path and I was trying to dodge it all for obvious reasons. No way did I want my blue Nike Pegasus to be all mashed up. However, after a while of trying to dodge it I thought 'ah sod it' and just ran straight through it all. The funny things was is that I thought I was being followed by bumble bees or flys etc, but its was actually the all the crap flicking up behind me and coming back over my head. Hence the term the shit has really hit the fan! It also explains way the runners close behind me didn't fancy passing at this point. Looking ahead of me I still hadn't caught up with the athlete in front and later on her young son had joined her and jogged along with her!..and still I couldn't catch up.
As I reached the last mile I increased pace and entered the outlaying streets of the town. A couple of athletes then flew past me with a finishing burst much faster than me but it encouraged me to follow suit anyway and I passed the finish line at the swimming pool. The timing services were in front so I typed my number in and got a time of 1hour 26 mins. I thought wow, decent time. But then thought ah but no transition times added on as yet. I watched some of the others come in and chatted with others who crossed the line around the same time. I collected my bike and made my way back to the car and passed a pub on the corner which was full of folk enjoying the sun, so I put the bike in the car and went back for a nice pint and send a few texts out. The rest of the day was more drinks in the back garden with my mad housemate with a satisfied grin on my face that Id done well.
Later that week, more detailed results followed on the website and I was amazed to learn that transition times were already included in my original time. So it dawned on me that I had swan, cycled and ran faster than I have before, even in stand alone events or training sessions. That is major progress and I now look forward to Leeds Half Marathon tomorrow followed by a weeks holiday in Lanzarote from next Thursday.
Looking back, the major breakthrough has been my swimming training. I have at last nailed the breathing needed for effective freestyle and my fitness has increased to a new level! Plus a year ago this week I was stuggling to run a 5k at all!
Life is good!
Out with the old and in with the new.
After the brief period of rest and injury management following Skipton Triathlon, I needed a new focus and training plan. I had been following a 14 week sprint triathlon plan which did get me through Skipton but with an Olympic distance event (Ripon in July) being the new target it was time to up my game.
After looking at a few plans, I choose the following http://www.trinewbies.com/tno_trainingprograms/tno_10wOly.asp Source: tri-newbies online training programs.
In short, the plan involves 2 swims, 3 cycle and 3 run sessions per week with increases distances as the weeks progress. Anyone who can do the above disciplines with average to fair fitness levels (and time to do it) can certainly cope with this schedule.
Training Week Monday 15th - Sunday 21st April.
The ride was fairly straight forward right into Skipton where we rested for a bit before moving on. The second part of the route was more challenging and had a lot more rolling hills and short sharp ones. Although not a major obsticle on their own, I did start to feel it as fatigue started to set in. Peter took me on a side road which was is popular with other cyclists and it was good 20k traffic free stretch with the most beautiful surroundings. I already knew that this area would be my main training route for my long weekend rides.
As we dropped down into the Aire Valley region near Burley I was behind Pete and but moving up alongside him for a chat as cyclists when it is safe to do so, when I misread his intended direction and he turned his bike into my path and I hit him straight on as I had no time to react. I went crashing to the ground and banged my knee on the floor and was rolling around in pain much to his amusement. He managed to stay on his bike ok, but I was now flat on my back. Rather bizzarely a few minutes later my other brother John (I have 5 brothers) arrived on the scene with his pal Steve to see me rolling around in pain. Eventually the pain subsided and I was ok to continue. Luckily there was no lasting damage.
After looking at a few plans, I choose the following http://www.trinewbies.com/tno_trainingprograms/tno_10wOly.asp Source: tri-newbies online training programs.
In short, the plan involves 2 swims, 3 cycle and 3 run sessions per week with increases distances as the weeks progress. Anyone who can do the above disciplines with average to fair fitness levels (and time to do it) can certainly cope with this schedule.
Monday to Wednesday slight injury to my left calf so rest and more rest. Thursday 30mins easy swim. Weight training on Friday.
On Saturday my leg was feeling ok so I ran a 10k at 10.4 km/h pace which I was pleased about and followed this up with a mamoth 3hour cycle ride with my brother Peter covering 62k. The ride went from Shipley, Bingley, Steeton, Skipton, Bolton Bridge (seen below), Addingham (seen below left, Ikley and round to Menston, Guiseley ending back to the car in Shipley. Although I felt ok in terms of fitness, I still struggle on the inclines and hills. My leg power to weight ratio is poor (cycle legs as they call it) still and it frustrates me seeing my cycle friends disapear into the distance as the hills loom.
The ride was fairly straight forward right into Skipton where we rested for a bit before moving on. The second part of the route was more challenging and had a lot more rolling hills and short sharp ones. Although not a major obsticle on their own, I did start to feel it as fatigue started to set in. Peter took me on a side road which was is popular with other cyclists and it was good 20k traffic free stretch with the most beautiful surroundings. I already knew that this area would be my main training route for my long weekend rides.
As we dropped down into the Aire Valley region near Burley I was behind Pete and but moving up alongside him for a chat as cyclists when it is safe to do so, when I misread his intended direction and he turned his bike into my path and I hit him straight on as I had no time to react. I went crashing to the ground and banged my knee on the floor and was rolling around in pain much to his amusement. He managed to stay on his bike ok, but I was now flat on my back. Rather bizzarely a few minutes later my other brother John (I have 5 brothers) arrived on the scene with his pal Steve to see me rolling around in pain. Eventually the pain subsided and I was ok to continue. Luckily there was no lasting damage.
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