Month: July 2016

HALF IRONMAN TRAINING – WEEKS 21/22

Another good few weeks, think I am ready for Ely now. Famous last words I am sure!

Did my first ever double swim day on the Tuesday. A lovely lake swim to get the distance in and then a social pool swim.

Wednesday was a 5k handicap run. It was a lovely evening and I ran with TC. He has recently returned from a serious accident and it was so good to run with him.

Thursday we did a hilly lunch time work run and cycled over to the time trial in the evening. Didn’t have much in my legs and my time reflected it. However it was great to get some speed work in on the bike.

Friday was a rest day.

Did park run Saturday and ran on my own for the first time in a while. Was pleased to have gotten close to my PB, was 15 seconds short. Hopefully next time.

Sunday we did the Suffolk Spinner as a club ride. It was great fun and a lovely day. Was my longest ride in a while so was pleased to have done the distance and still feel pretty strong at the end.

Totals for week 21

10h 24m total

Swimming – 1h 0m

Cycling – 7h 3m

Running – 2h 21m

 

Week 22

Decided to be nice and organised and write down a plan for the week. As keep missing out swims and brick sessions.

I even sorted out my swimming kit so I could get to the lido early on Monday and swim before the club session. However this didn’t really go to plan. The lido was so busy and didn’t realise if it was that busy they wouldn’t put the lane in.

I waited 45 minutes before the lane went in and then it was so full and busy it was difficult to swim. However I did manage 30 mins. Better than nothing.

Tuesday night I wasn’t able to train as had a “thank you” meal at work.

Wednesday morning I went or my first ever sea swim! Wow what an experience. Loved it, apart from feeling sea sick at the end. Definitely go again when I can. In the evening it was the BBDRC summer 10k. I decided to run with Boo and pace her round as wasn’t feeling up for getting a PB. The new route is fab, really prefer it.

Thursday was work running club. In the evening I cycled over to TT and marshalled but again didn’t feel up for racing. I managed to run when I got back, finally remembered. Did 1k as short on time.

I normally have Friday as my rest day and do my long run on a Saturday. However as it was my close friends wedding I decided to swap days. It was so hot on Friday though, planned to do a 2 hour run but only managed 1 hour 15 mins. However I had ran longer than I needed to on Wednesday and Thursday so am hoping its okay.

Sunday was the club ride. We cycled over to Southward and back, it was really lovely. There was a Strava challenge for today, to cycle 89k. After leaving Beccles I decided to try and get up to this distance. Am so pleased I did, it was hard on my own knowing which way to go to extend the route home. It wasn’t the best of routes if you look on Strava, but I did it. Again I went for a 1k run when I got off the bike.

Next week is going to be tough as going to Sheffield to give training and means my days will be messed up by travelling. It is also Ride London weekend.

 

Totals for week 22

9h 57m total

Swimming – 1h 16m

Cycling – 5h 21m

Running – 3h 18m

Half Ironman Training – Week 20 and Norwich Triathlon (Olympic) review

Week 20, wow time is flying. Just over 5 weeks until Monster middle. Just excited for it now, can’t wait.

This week has been bad for hay fever, after the Wildman I suffered quite bad Monday. Got through swim coaching, typically loads of first timers came tonight which was fab. Just wish I could have been on better form for them.

Had to go into work on Tuesday, however managed to be good and left in time to get home for swimming which I was really pleased about. Went with Jo, who is improving so much. Love seeing friends progress. Swam 1.6k as per my plan.

Wednesday wasn’t so great plan wise but again it was a good evening helping others progress. Myself and Mike coached the “beginners” session in Beccles. I did a tiny bit of running while they trained but not much.

Thursday was much better plan wise, we did a different route at Thursday running club and pushed the distance up. We did just over 7k and it was nice and hilly to get extra training in. In the evening I cycled over to Lound to help marshal the time trial.

Friday was a rest and prepare for weekend night.

Saturday was a good day. Shaun was back at Parkrun after his cycling accident. It was great to see him at Parkrun, we decided as a club to walk with him. We were not at all prepared for his power walk!! Wow, we actually had to jog to keep up with him. It was funny and embarrassing at the same time. We were all sweating the time we finished. He is an inspiration to us all, with the determination and strength he has shown.

Straight from parkrun we went to Colour run Norwich. Due to the run it was more like a colour mucky race. Such a laugh, but not quite 5k it was half a k short.

Sunday I competed in Norwich triathlon. I only signed up for the race on Wednesday having previously planned to marshal. However I managed to get enough people to help out and Rob very kindly agreed to help as well. Which meant I could race. Details in the review below.

All in all a relatively good training week. Roll on week 21.

Totals for week 20

8h 13m total

Swimming – 1h 11m

Cycling – 3h 42m

Running – 3h 18m

Norwich Triathlon (Olympic distance) 2016

As said above I entered this race late. The Wednesday before, it was nice that they offered this as race entry can sometimes close quite early.

There was an option to register the night before which I did hope to go to. However I didn’t get the chance in the end. This didn’t matter though as registration on the morning was brilliant. No queue, fast and efficient.
Due to my late entry I had someone else’s name on my race number which wasn’t really a problem. I would have brought a mark pen had I known to correct it though. I just had to remember to respond to calls of Becky all morning. It was funny.

Set up transition, for some reason I forgot a few key items. Luckily Vicki and Jackie were amazing and helped me out.

As the start of the race was around a 10 min walk from transition we left nice and early to get there on time. Each wave had their own race briefing. I was in wave 2.

The briefing was really good, gave enough details without going through all the info that was sent out. The right level of detail I felt.

We had around 5 minutes to get into the water and adjust. The water felt quite cold for some reason but I just kept ducking my head under to acclimatise to it.

I made sure I was at the back and slightly to the side after my last few open water swims. This meant I could start and get into my stride and avoid the fights. I found I got into my stride much faster this time so was pleased. Still think I can do better on the swim, but am learning.

The course was nice and straight forward but the bouy’s were hard to see. Made it to the exit without too much trouble though.

After a quick transition, headed out onto the bike. What a lovely route, it was good being only 1 lap also.

There were loads of marshals and signs, which really helped. The course was hillier than I expected but really did enjoy it.

Had a few stupid drivers heading back into Norwich. That decided to over take me then stop, this happened about 4 times. Made it back to transition safely if a little slower than I wanted.

Another good transition and headed onto the run. This was two laps around the lake. On a mixture of surfaces, grass tarmac, stones etc

It was lovely passing the water station on both laps and seeing friends from the club and Rob.

The temperature was getting quite warm on the run and did suffer a bit with the heat. Just kept putting one foot in front of the other and enjoyed it.

Eventually got to the finish line and collected a nice medal. When I first looked at my time I was disappointed as it was slower than Fritton. However after talking to people, everyone’s time was.

I came 3rd in my age group, really chuffed with that result.

Full results here.

Details

Location – Whitlingham Country Park, Trowse, Norwich, NR14 8TR

Type – Open water Swim (1 lap) 1.5k, cycle on public roads (1 lap) 40k and an off road run (2 laps) 10k.

Entry Fee – £65 (Late entry with BTF membership) believe it was £55 normally.

Medal – Yes and age group trophies as well as 1st,2nd, 3rd overall.

Goody bag – Yes, with drinks and snacks. Free T-shirt and swimming hat.

Event facilities  – Toilets, free parking, Tri-harder stall. Food and drink van.

Chip timed – Yes

Start Type – Waved start. Females in the same wave.

Would I do this event again? – Yes

Overall Score – 9/10

Summary

Can’t fault the event. It was really well organised and a lovely course. The medal and goody bag are nice. Well supported. The only think that stopped me from marking it as 10 was the price. Like the live tracking for friends and family just wish I had known about it.

HALF IRONMAN TRAINING – WEEKS 18/19 AND WAVENEY WILDMAN REVIEW

Week 18 started good, I managed to run before swim coaching on Monday. After doing the Olympic tri the day before I was really chuffed to have done 5k. Huge thanks to Vicki and Danny for this.

On Tuesday my family were back from their travels and my cousin Sarah really wanted to go for a bike ride. So we did a really nice 16k ride and enjoyed the sunshine. It was a easy pace but nice to spend time with family.

Wednesday and Thursday was spent in London with my family before they flew home. Didn’t manage any training but did walk lots!

Friday was another night off, not great for my training I know. However friends and family are priority. It was our best friends birthday so we spent the night in Norwich.

On Saturday, slightly hungover we ran a test of the Waveney Wildman run route. It was tough, hot and there were a few stinging nettles. However I really enjoyed it.

Sunday was the club ride and we rode part of the Wildman bike route as well as to and from Beccles. When I got home i did my first brick session for a while. It was only 1k but was pleased to have ran off the bike.

Totals for week 18

6h 57m total

Swimming – 0h 0m

Cycling – 4h 35m

Running – 2h 21m

Week 19 didn’t have such a great start training wise. Monday was swim coaching. Tuesday I was on a training course so got home from work late. Was going round my friends for dinner and by the time I got home I had to leave straight away. Lovely evening with a great friend though.

Wednesday was the club run to Geldeston Locks. What a funny night this turned out to be. The field to the pub was flooded and as such the locks were shut. We decided to run anyway and head to the Wherry. The run was so much fun, going through mud, ditches and huge puddles. Covered 12k all in all.

On Thursday I went out with the work running club and did a nice steady 5k. In the evening went for a swim.

Friday night was a friends house warming party so again didn’t manage to do any training.

Saturday I did Lowestoft parkrun and was a pacer for Boo.

Sunday was Waveney Wildman Triathlon. Review below.

Totals for week 19

9h 28m total

Swimming – 1h 39m

Cycling – 3h 09m

Running – 4h 38m

Waveney Wildman – Almost middle Distance 2016

This race was put together by fellow club members (both Waveney Valley AC and Beccles Triathlon Club) Richard Aukland and Paul Grant.

It was only £10 to enter, which covered the cost of hiring Fritton lake, lifeguards for the lake, bike racking and water bottles.

The route was sign posted however there would be no marshals on the day and it was really down to each individual to know the route.

There was also no timing chip but someone was at the finish line to write down the time people finished.

It was so relaxed and fun. No need to register or worry about race numbers. There were around 15 of us competing which meant it was nice and friendly as we pretty much knew everyone. It did also mean though that parts of the race were lonely.

The race started quite late which was a really nice change. Arrived at Fritton for 10am and the race briefing was at 10:30.

We had plenty of time to get into the lake and get ready. The starting gun went off at 10:48.

The swim was 3,000 meter. Which was 4 laps of the big loop. It was lovely swimming in the lake, so warm and sunny. Was really enjoying it. Part way through the second lap I lost my swimming hat though, so annoying. I didn’t tie up hair up very tight and my hair bobble slipped off. This meant my hair went all over my face when I was swimming. I should have just taken the time to stop and sort it out. However I was worried that we only had the lake for a certain amount of time and that I was last and holding everyone up.

Finally finished the 4th lap and exited the lake. A nice steady jog up to transition. Took my time a bit and eat a banana and dried my feet. Before heading out onto the bike.  I managed to leave Fritton with Kerstin, Karim and Mitch. I kept with them until we got to Haddiscoe dam and I lost my legs. I just couldn’t keep up with them. Was a bit gutted as it would mean a long, lonely ride.

I gently pushed on though, Phil came past me not long after.

Made my way past Beccles sports centre and onto Ringsfield. Turned right to follow the course and thought I heard Squirrel call me name. However I knew she was a good 5 min ahead of me and a strong cyclist so put it down to me hearing things.

Then I heard a group of cyclists come up from behind. I look around and though it looked like Kerstin, again I thought it was impossible as they were ahead. However, it was them and Squirrel. They had taken a wrong turn and ended up behind me. It was so nice having a group to cycle with.

I managed to eventually catch my second wind and kept up with them all.

It turned out to be a really lovely ride. We finished back at Beccles sports centre, where I had an energy bar to eat before heading out onto the run.

The run was mostly off road, with some sections with quite bad stinging nettles. I walked through these bits, and also walked a couple more times to take on gels and water. It was really hot.

However I just kept putting one foot in front of each other and kept moving. With 2k to go I saw Duncan and Mitch just ahead of me. This really spurred me on, I picked up my pace and caught them.

Then they ran off quite fast up the hill into Beccles, I had to walk. When they got to the top they had to walk so again I jogged to catch them. Mitch and I then ran the last k to the finish together. Which was really nice.

I have never been so happy to finish a race before. That hurt. It was my longest distance race by almost double. Over the moon to have finished.

My final time was 5 hours and 44 mins.

Details

Location – Start was at Fritton Lake, Great Yarmouth, Norfolk, NR31 9HA. Transition and finish at Beccles Sports Centre, Ringsfield Rd, Beccles NR34 9PF.

Type – Open water Swim (4 laps) 3,000m, cycle on public roads (1 lap) 40 miles,  and an off road run (1 lap) 10 miles

Entry Fee – £10

Medal – Yes and male/female winning trophies.

Goody bag – No. Two free water bottles.

Event facilities  – Toilets, free parking.

Chip timed – No

Start Type – Everyone started together

Would I do this event again? – Yes

Overall Score –9/10

Summary

The only improvement I can see if to finish at the Waveney house hotel. Cheap, friendly, relaxed event. Just hard!!