5K

IRONMAN JOURNEY WEEKS FOUR AND FIVE

Feeling a bit guilty at the moment, had a bit of a downer weekend. I feel like I am neglecting my friends and family. Training for Bolton and doing my triathlon coaching course is taking up nearly all of my time. I am trying to still be social and see my friends and family but an conscious there are people who I keep saying I will see who I haven’t. Please forgive me xx

On a postive front I think my asthma problems have finally been diagnosed. I went back to the doctors after a really bad weekend and am now on some new tablets. Awaiting a hospital appointment with the respiratory clinic. They think I have Exercise Induced Bronchoconstriction (EIB)

Week four  (Week 3 of DF)

Monday – Rest day today. Coached Beccles triathlon swim sessions.

Tuesday – Tried out Pilates at Nirvana which was a good class and then went for a 2k swim. Loving being a member of Nirvana, as can swim pretty much any time and its never busy.

Wednesday – Did a core strength class at lunch time and it was running club in the evening. Took it easy. Did 30 mins.

Thursday – Back to spin fusion, really am loving it. Remembered to run after wards this time, so happy.

Friday – A nice relaxing swim with Dawn tonight, did 1,600m.

Saturday – Ran to and around park run.

Sunday – We had our first turbo session of the winter. It was actually quite nice to get back to turbo-ing as a club. Apart from me falling off the turbo! There is a field outside the village hall so went for a 5 min run afterwards.

Totals for this week

Swim – 1 hour 20 mins (Should have been 2)

Bike – 1 hour 23 mins (Should have been 3)

Run – 1 hour 30 mins (Should have been 3)

Week three (Week 4 of DF)

Monday – Coaching again, decided to actually have this as my rest day. As I was starting to train 7 days a week.

Tuesday – Pilates was cancelled this week so headed up to the gym and did a 30 min spin on the bike and then swam for 2k.

Wednesday – Took my first asthma tablet last night and felt a difference already at running club tonight. Really chuffed.

Thursday – Managed to make work running club today which was great. Spin fusion in the evening, starting to really feel my fitness levels improving. Loving it. Again remember to go for a run afterwards.

Friday – Rest day

Saturday – Did an hours run Saturday morning, including park run with Jo and Boo. Chest is still feeling so much clearer and no attacks in the mornings. Relieved!

Sunday – Club turbo session again this Sunday. Fantastic turn out. It was a FTP test, pushed really hard. Maximum heart rate I got up to was 186, so going to plug that into Strava to hopefully get more accurate zones on the bike. Must do the same for running. Again ran off the bike again. In the evening I went for a 2k swim. Had some stress to get out so pounded the water…..is that even a saying lol? As a result I was really pleased with my time.

For the first week I pretty much hit the plan 100%. Getting into the routine slowly. Probably going to repeat week 4 again. Am still ahead of schedule and it feels like the right thing to do.

Totals for this week

Swim – 1 hour 28 mins (Should have been 2)

Bike – 2 hours 7 mins (Should have been 2.5)

Run – 2 hour 19 mins (Should have been 2.5)

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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 10 & 11

How time flies! Was supposed to write my blog post Bank Holiday weekend but ran out of time. The same applies for this weekend. So am doing this on my lunchbreak instead.

Now comes the memory test (thankfully Strava is helping to act as a reminder).

Week 10 was good, I have started to stray a little bit off plan. Due to work and beginners running sessions starting in both Beccles and Lowestoft. I am not stressing about it though as I really think its a worthwhile thing to do. I just need to get the balance right.

Monday was swim coaching as usual. Tuesday I had a great swim session, finally feel comfortable when doing front crawl.

Helped out at the beginners session Wednesday night. Managed to do a bit of running.

Thursday I helped out at Lowestoft beginners session.

Friday I got home from work late so no training.

Saturday we cycled as a club to Fritton Lake, did parkrun and then cycled back.

Did a long run on Sunday which included the Scores route. Forgot how tough that course is. Went for a swim in the afternoon. Again a nice long one.

Totals for week 10

8h 56m total

Swimming – 1h 16m

Cycling – 4h 44m

Running – 2h 55m

Week 11 was fairly similar to week 10 but still feel positive about it.

Monday as you know was a bank holiday. Vicki and I went for our first open water swim of the year at Whitlingham. The water was very cold and took longer than normal to start swimming. However once I got going it was really lovely. We were only allowed to be in the water for 30mins, so only swam 800m.  Swimming was cancelled last minute which was a shame so no coaching.

Tuesday I got home from work really late but managed to get on the turbo for 45 mins.

Wednesday was helping the beginners. Again managed to get some running in.

Thursday I ran with the lunchtime club and then a bit in the evening with Lowestoft beginners.

Friday was a night off as it was the Mother in Laws birthday.

Saturday I did Fritton Lake parkrun and then a lovely swim in the lake. Did 1,000m. Hoping to do more on the next swim.

Sunday I went to St Neots to watch the Triathlon and cheer on Vicki. When I got back I went for my longest solo bike ride. Must admit that I didn’t really want to go out but am so pleased I did it was lovely. Even bumped into some friends. After the ride I went for a 1k run. I want to try and now always run off the bike even if its for 5 mins.

I have been trying to get the train to work which means cycling to get the train. Its only a few k but use a heavy old mountain bike and carry my laptop for extra weight.

Totals for week 11

6h 43m total

Swimming – 50m

Cycling – 3h 56m

Running – 1h 57m

 

 

 

HALF IRONMAN TRAINING – WEEK 9

Another week done and it was a good week.

Monday was the usual swim coaching.

Tuesday as the weather was so nice, I went for a ride with Vicki and Karle. It was a lovely gentle ride out to Southwold, not too windy. Karle however got me and Vicki doing some Strava segment chasing. On the way home it was pretty windy so it was a little tough going. Then we did some 30 second interval sprints. That really finished the legs off. Was a great ride though and we covered almost 50k.

After the ride I headed over to the WVAC Lowestoft session as they wanted a group photo. Had a little run around the park with Bill afterwards.

Wednesday night I helped out with the WVAC beginners session at Beccles. There was around 70 people there. Was so great to see so many there. I did get to run a little bit as I partnered up with one of the ladies.

Thursday lunchtime I went out with the colleagues I work with. They completed their 10 week course so we did our first “real run” together. After work Rob and I went for a meal to celebrate our anniversary as he was working at the weekend.

Friday I got home pretty late from work so only had time for a quick swim before the pool shut. My mum had been saying that she was struggling with her swim so spent most of the time giving her tips which was really nice to do. As she timed herself and realised she was faster than she thought.

Saturday I jogged down to parkrun and my heart rate monitor battery died so decided it was a sign and pushed myself to get a PB. Was supposed to be a zone 2 run but never mind 🙂

I managed to get a PB which I was really pleased about and jogged home.

Went on the club ride Sunday and had very weary legs. The head wind seemed so strong so I just plodded along to Beccles, thankful for Vicki and Karle being away lol. We did a nice gentle club ride and I cycled home again. The ride home was far less relaxing as I was getting picked up at 12:45 to help out at a charity triathlon at the UEA and we only got back to Beccles at 12!!! I had to really push it on the way home and guess what, yes I had a headwind on the way back. A really strong one as well. Why does it always do that.

I reached home with 5 mins to spare. Had the quickest shower and change of clothes ever and headed over to the sports park. They were doing a sports relief fun triathlon. It was really great to help out. I counted lengths for one team. Did a 5k run for another team and just gave as much support and encouragement to everyone as I could. Afterwards I was able to get in a quick 750m swim. Which was good as I did my 400m at the end so I can now send off my Beccles Triathlon time.

So yet again I didn’t really stick to plan but it was close enough I think.

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London Triathlon – Sprint Distance 2015

I put London Triathlon on my “to-do” list last year. Someone I knew did it and from his updates it sounded fantastic.

So I signed up to the Sprint distance option, 750m open water swim, 20k closed road bike course and a 5k run. This was the longest open water swim in a triathlon I have done to date. Was very tempted to sign up to the Olympic distance, however in my haste to register I thought the only option had a time limit on it and didn’t want to worry about not finishing in time.

Anyway onto the day itself. Arrived at the ExCeL arena and headed over to registration to collect my timing chip. Then wandered over to the huge expo. I needed some new goggles so headed to the Huub stand. They had their goggles on a 241 deal. So myself and Jenni Falconer’s camera man, went halves and got a pair each. Very random start to the day.

Went straight to transition and it was a good move as there wasn’t a queue at this point. There were 3 rows to chose from and you could place your bike anywhere. As I was there early I picked a great spot in row W, very next the bike exit and on an end. Like choosing end spaces as you can make more room for yourself.

After sorting out my gear, I headed back to the expo and really enjoyed all the free handouts and massive sales they had on Triathlon, running, cycling and swimming gear. I brought a cool London Tri T-shirt (had to be done!).

Had a quick bite to eat before heading over to watch fellow Beccles club member Chris, start his Olympic distance race.

Then it was finally time for me to start getting ready. I picked up a great tip earlier that day. A guy I spoke to always uses a safety pin to keep his timing chip secure. It means it can’t come off and get lost in a wetsuit.

Got my wetsuit on and headed over to the swim area. All the other 15:30 sprint females were gathered together and after a quick rally cry we headed to the dock. The only issue I have with the swim is our wave was split into 2 halves. Even though we were all supposed to start together. It meant that the second half (which I was in) started almost 4/5 minutes after everyone else in our wave. I spoke to someone at the help desk after the race to find out how they knew who was in the second half of the wave. Their answer was “they can work it out from peoples times”……

Anyway after doing around 2/3 of the swim in front crawl (for the first time in a race) I exited the swim feeling really strong and I even managed to get out of my wetsuit really easily. Glide was a great buy!

Found my bike and headed off to the closed road bike course. It was lovely not having to worry about cars, I really like that. However I personally found the bike course really difficult. There were so many other competitors on their bikes, that the whole time I was moving out of the way, dodging round bike and trying not to draft other cyclist. As well as all that the layout of the course made it very difficult to get any momentum. There were lots of tight turns, a few steep hills and some of the roads were in very poor conditions. Overall though I did enjoy the course and it was great having the huge crows cheer you on.

Onto the run, boy it was HOT. Think it reached 26c or so. The run course like the bike was two laps. There were two water stations, a gel station and a cold water shower on the course. The water stations and shower were lifesavers! Again I found the run course tough, there was a killer hill that you had to run up twice, a few ramps and a very un-even wobbly plastic walkway that you had to run over. It was also difficult as so many people were walking and I was desperate to as well. However I kept plodding on and managed to finish without walking. Chris and Donna really did help motivate me on the run, thank you both very much. The crowds and BOSE music station also were good.

After completing the two laps of the run I crossed the finish line to massive cheers and grabbed my Erdinger beer, which was actually really nice. Collected my medal and found my family.

Little disappointed that there wasn’t a goodie bag, only an online link to “offers”.

I thoroughly enjoyed the event. There were a few niggly things about it that I didn’t think were that great, however overall it is an incredible experience.

I was amazed at where I finished results wise and wish I would have pushed a bit harder as I could have finished really high up. However am glad I decided to enjoy this race and soak up the atmosphere. It was nice chatting and waving my way round.

I finish 110/634 woman and 27/157 in my age group! Full results here 

Review

Location – ExCeL Arena, Royal Victoria Dock, 1 Western Gateway, London E16 1XL

Type – Open Water Swim (1 lap), cycle on closed public roads (2 laps) and a run on concrete pathway next to the dock/arena (2 laps)

Entry Fee – £87 (No discount for BTF members)*

Medal – Yes

Goody bag – No. Did get a free swimming cap though that is actually really good quality

Event facilities  – LOTS!!!

Chip timed – Yes

Start Type – Staggered wave start. All females then men.

Would I do this event again? – Yes I would do it again as the scale and location of the event is great. However the cost is a little off putting.

Overall Score – 7/10

Summary

As must do, once in a lifetime type event. Great for first timers and pro’s.

* British Triathlon Membership

Parkrun is amazing

So…..I finally managed to complete the 0 to 5k app. After doing week 4 over and over again I managed to get there!! I could jog non-stop for 25/30 mins. Having asthma this was something I thought was impossible.

However this was all in the safety of a gym. Where it was cool and controlled and easy-ish.

It was April 2014 and only 2 months away from the Triathlon I was still in denial about. When my friend Rebecca suggested we go to “parkrun” together.

It was a 5k organised run around Fritton Lake where the triathlon would be taking place and free!

I was terrified but didn’t want to let my friend down so said yes.

The Saturday morning approached way too quickly and I was so scared! The thoughts running through my head were…

1. How will I know where to go

2. What about if I am last

3. Can I even run 5k

4. Everyone is going to laugh at me

However all my fears were for nothing. Everyone was so friendly and the atmosphere was fantastic.

I didn’t get lost, I wasn’t last and I managed to jog all the way round. Here is a link to the results – http://www.parkrun.org.uk/frittonlake/results/weeklyresults/?runSeqNumber=101

I can honestly say that parkrun has changed my life. I have now completed 23 parkrun and my time has gone down from 33:19 down to 26:20.  http://www.parkrun.org.uk/results/athleteresultshistory/?athleteNumber=936047

It isn’t a race, you don’t have to run it and I promise you won’t regret giving it a go.

There are 56,609 parkruns worldwide. http://www.parkrun.com/