Sunday, 31 August 2014

BOOM! Green week!

It's been a while... and I've aaaalmost managed a green week this week.  (All planned sessions completed and as planned).


I missed it by a whisker by deciding to only do 10K at Clapham Common today rather than carrying on for the 3rd lap and 15K.  I had a target of 1 hour 20 minutes to beat to PB the 15km route, which meant a pace of 08:30/mile to hit that target.

I was really happy up to the 6th kilometer mark as the time I had on my watch meant that I was bang on target for that pace.  Then I convinced myself that I was dropping off pace dramatically at the half-way mark and gave up.  Phoned it in for the 2nd lap and retired after 10km instead of pushing on to 15. From the data I now have afterwards, I see a slightly different story and I just couldn't do sums under pressure (no change there - running makes my arithmetic get Special).  My pace wasn't as quick as I thought it was.  Averaged 08:48/mile for 6.2 miles on a very twisty course with a good few dead turns.


A bit annoyed with myself as I really didn't have any drive for this race.  I didn't manage to make it meaningful and I went into it convinced I didn't have the pace at the moment to hit a PB that I set last year.  So, clearly, I never was going to with that attitude.  Hey ho.  No biggie.  It's not my goal at the moment to be quicker at shortish things.

Consistent training though, so I'm very happy with that.  And next week looks like it's going to be fun.  Starting with an actual rest day on Monday after 11 days of consecutive training (not all running), and culminating in back to back 13.5 mile runs at the weekend (that look like they'll actually be more like 15 and 14.5 mile runs due to routing & railway station locations - probably Maidenhead to Staines and Staines to Kingston along the Thames Path).  That'll bring me to 43 miles of the 184 mile route recced; with full pack as planned so far.

We're 5 weeks out from Round Ripon (35 miles) and 7 out from my Thames Path tour.  More weeks like this week and I'll be well set up for both.

Monday, 11 August 2014

Checking In/How does this all work again?

Training is happening.  2x strength and conditioning sessions every week, 7am Tuesday and 7am Friday mornings.  Like clockwork.


Running is happening for most sessions - though there was a week where things didn't line up so well for it.  I did, however, manage the scary session that was hanging over me since I saw it in the plan a while back...  Yasso 800s, the speed session of dooooom!

Green graph is pace, the thick squareish route is god knows how many laps of the rec.

The lack of racing going on is making me feel a bit weird, but life just seems too busy to manage even the day-to-day stuff without worrying about race logistics too.  I have no idea how I managed to train for 70.3 Zell Am See and do things like washing, cooking, occasionally going out, seeing Mr TOTKat for more than 5 mins a day whilst awake; but I had a different job then, and so did Mr TOTKat.  My current job is quite relaxed about hours, but there's no gym close by so swim/turbo isn't possible at lunch time; still I manage to have no time in the evening when I get home around 19:30 or later.  When I want to be getting up at 05:45 every day, to make the 2 days I have to do it for S&C much more routine, I need to be in bed by 21:00.  This is *hard* to schedule and make work and not end up resenting one thing or another.

I wanted to cycle commute at least a little bit, but it's not in my training plan and I'm prioritising sleep a lot of mornings too.  So, I'm also a bit sad that I'm not doing any cycling at the moment.  This tiredness thing is quite demoralising having been feeling great this time last year with 6am starts every weekday and quite a bit of training load in the week.

I'm going for a bit of a check up to see whether the reason I'm tired a lot is simply lack of sleep or something else related to needing to supplement vitamins given the amount of exercise I'm getting.  My gut feel is that it's just sleep as I'm actually not doing a lot of exercise in the grand scheme of things - averaging 6 hours a week including 2x 50mins S&C.  But we'll see what comes out of the blood work, I'd love it if it was something as simple to fix as needing more vitamin D or B12 or something!


Monday, 4 August 2014

Cancelling my last triathlon

I'm sort of happy that we weren't racing the London Triathlon on Sunday.  Yes, we'd get to see lots of friends.  Yes, we'd get to cycle on closed roads around some of the loveliest bits of London in the early morning mist.  Yes, we'd feel righteously knackered afterwards.

But.

We'd've spent a chunk of Saturday driving around London.  We'd've spent a longer chunk of Sunday driving around London.  I would have put in an awful swim time and an awful bike time and probably been scared witless going through the Limehouse tunnel on a TT bike I've never ridden before (and not ridden a TT bike since September).  Life just really got in the way of this one working and I'm glad I didn't drag myself around a course only to beat myself up about a crap time which I would have roundly deserved for lack of training.  This is why I stopped "doing triathlon" for now.

I feel a little sad that it was the last triathlon I'd entered.  I'm not a runner.  I'm simply rubbish at that, but it's what I have now and I do enjoy it.  But I'm not a runner.

I do want to run though.  I feel like a dog hauling at its lead sometimes... let me off it, I wanna run!

(This is not my last triathlon... there will be others.  Just not right now.)

Monday, 14 July 2014

Race report: Wales Marathon 2014 - What an awesome marathon!

The Wales Marathon - part of the Long Course Weekend, where there is a 2.4 miles swim on Friday, 112 mile bike ride on Saturday and a 26.2 mile run on Sunday.  Many people sign up for it as part of their training for Ironman Wales later in the year.  Many people say it's far harder to do those distances over 3 days than all in one.  I kinda agree.

However, I was "only" going to be doing the run on the Sunday as a part of my longer distance running training.  The plan was to run "comfortably" after the last few runs that haven't been so great, and hike hills if they were hard.

So that's what I set out to do.

We walked to the run start for the 10am start, expecting a mostly overcast, warmish day.  The sun blazed down on us in our vests and shorts and I thought; "OK, I'm gonna burn to a crisp!".  The gun went off and off we trundled over the line.  We decided to stay together through the twisty, narrow town section and then see what happened after that.  MrTOTKat was on a pacing strategy he was trying out for the Ironman later in the year; run 9 mins, walk 1 min.  I was on "run comfortably".  So we stayed together for a bit until I didn't want to walk when the beeps for MrTOTKat to start walking happened, and I pulled ahead.  As all the runners passed through the section of town near the station, we could smell some absolutely divine curry and there were plenty of comments about it amongst us.

I needed a wee from the first km.  Damn.  Thankfully in the 4th km there were public loos that loads of people were diving into, so I took advantage and was relieved to do so!  MrTOTKat had overtaken me in that time (11 seconds!) and it took me a good 2km to catch up with him again.  The terrain had been mentioned in the race briefing at the start and we were expecting quite some incline to get up to the Ridgeway... and there it came!  Time to power walk and fly past people who were walking normally up it :o)

Fun hill!
It was a good learning experience to power walk/hike up the steep hills as, though my heart rate stayed roughly the same as if I was running, it used different muscles and allowed for stretching out my calves and achilles which I think made a big difference later on in the race.


MrTOTKat and I saw each other a few more times during the race, I was surprised a couple of times as I thought I was pulling away more and more and in the end it turned out I was.

After the first hour of running I really felt great.  I started to run up inclines I'd normally use as an excuse to walk, and it felt easy.  It felt awesome.  I was absolutely loving it!  And my heart rate was a lot better controlled than in Rotterdam, where it dropped off like a stone and I felt awful.  I got to about 16 miles in and thought that things were going nicely and if they still were at 20, I'd think about what to do at the finish in terms of meeting up with MrTOTKat.  He'd mentioned it might be nice to cross the line together and as our strategies and aims for the day were different, I thought it might not happen.  So, I decided that if he hadn't caught me again by 23 miles, I'd walk from there until he did, so we could cross the line together.  I'd've ticked the boxes I wanted to tick in terms of objectives by then, and had absolutely nothing to prove.  The hardest thing would be letting people I'd stormed past in the last few miles, just go past me as I sauntered.

I carried on trucking, running up hills and down them, passing lots of people; power walking up only two more hills and finally coming to a really really mean downhill section at around the 22 mile point where I heard a guy just ahead of me shouting "this is the 1 in 4 bit!".   At this point, that sort of downhill was pretty harsh on the knees and I found it a bit hard and a bit painful.

Nasty little descent!

Soon after that was the 23 mile marker where I said I'd start walking if MrTOTKat hadn't caught me by then.  And he hadn't.  So I sauntered really really gently.  In my head I was a bit worried that he might have blown up somewhere or got hurt (I'd heard two ambulances in the distance behind), so I wanted to give him as much time as possible.  I got loads of comments from people jogging past me "almost there love, keep going!".  Mentally, that's really heard to hear when you're feeling pretty fresh and perky and perfectly capable of overtaking them and running happily to the finish.  After a few minutes of walking, I came across a couple of marshalls at a corner sheltered from the breeze, so I decided to stop with them and wait where I shouldn't get too cold.

Pretty course profile - blimmin' lovely to run
Happily, I didn't have long to wait before the fluorescent orange vest of MrTOTKat hove into view and we trotted off together on his continuing run/walk strategy to the end.

As we crossed the roundabout at the bottom of the last hill into Tenby, we came across another chap who chatted with us a little and as we started running again at the top he happened to mention we were 5 minutes to the 5 hour time boundary, so we picked things up a bit.  The final little run into Tenby, we weren't sure we'd quite make the 5 hours, but then realised that we had time to cross the timing mat at the start so the time on the pace car wasn't quite right for us and we started to sprint through town, giggling like kids.  It was great fun!  We were loving it!  And as we hit the red carpet, MrTOTKat grabbed my hand and we ran hand-in-hand along the red carpet at full tilt and over the line - hard to do, but awesome fun!

We crossed the line in 04:59:49!  Not that it matters, but it was such great fun sprinting through town for the last few hundred meters.  The time was utterly immaterial to me due to the plan for the day and what I decided to do at 23 miles in.  I thoroughly enjoyed the course (despite it being 100% on road).  I thoroughly enjoyed the brilliant local support; as ever the people of Pembrokeshire are brilliant when it comes to supporting hundreds of amateur athletes they don't know from Adam!  I thoroughly enjoyed sticking to my plan, feeling awesome once I'd warmed up, drinking water when I felt thirsty, eating nothing until after the race, sprinting through town at the end, easily running up hills I'd normally use as an excuse to walk and crossing the line with my sweetie.  I also love that the pace was only a couple of seconds per mile slower than at the London Ultra in 2013 when I was fitter, running faster in general, 4kg lighter and better at sucking up pain, but hurt quite a bit towards the end of it compared with this race where I had no pain in my quads at all.


The pink highlighted section is the race itself on this graph.  The massive drop off in heart rate towards the end is the 23 mile point where I walked then stopped and waited, and you can see the lovely sprint finish to a peak of 180BPM at the end very clearly!

Friday, 11 July 2014

Marathon time!

Quickie update...

Not a *lot* of running, but it's only the 1st 2 weeks of a long journey and I'm happy with the S&C work

Training going pretty well; almost all green.  Feeling boingy.  Wales marathon on Sunday.  Tactics almost dialled in.  Let's see how it goes!  I'll be trackable (sort of), but do ignore the team name (must have been pulled in from a system I need to update my details on that I don't know about!