Slacking again

Mo-tastic

I know it's been a while since my last musings but to be perfectly honest there isn't much to report! It's now late November and the Mo is about as interesting as the last month has got! 

Since last time the bike is now repaired thanks to some free wheels and it has since been setup properly and had a quick gear and brake service at the Bike Magician. This guy knows his beans and having only ridden it once since the changes it feels like a new bike already. A quick raise of the seat and a massive drop of the bars, new stem, a cleat tweak and a new 30 tooth cassette and I'm fit to tackle most things on it, climbing is now so much easier knowing I have a crawler gear in the bag!

Shiny new Deda stem

Bike Fit Shakedown - 23.11.2014

Other than that it has mostly been lunchtime running club and lap swimming all of which is quite dull really. A recent lunchtime run developed into a long walk after one of those pesky snipers shot me in the calf, fortunately enough I was already booked in to the physio. One painful half later and the calf was ship shape again, well nearly. The only other notable run recently will have been the Windmill Race recce run. Part planning part running we tramped around the 10 mile course primarily to make sure it was 10mile and partly for a bit of fun. It's far steeper and longer all the way up there than I remember! In other Windmill Race news entries will open in the new year so don't forget!!

Toasty warm

With the cold and wet ever descending I have invested in some shoe covers and they were well worth it. The shakedown ride alone they have paid for themselves keeping the cold at bay, oh and as per everything else they're bright yellow!!! Just waiting on the rest of the winter wear to arrive and not a moment too soon as there is a planned Jubilee Tower ride on the books in the not too distant future.

The plans for next years racing are coming along too, deciding to enter the Anglesey Sandman 2015 earlier this year I had to wait for till the 17th November to entries to open. Not wanting to miss out, 12 noon Monday the 17th  and I was in there like a rat up a drain pipe - entered & paid. Then I watched the highlights of this years race on Channel 4 and am now re-thinking it! You can watch the highlights here: Anglesey Sandman 2014. Can't wait for 2015 now first Cholmondeley Half then the Sandman interspersed with some local sprints!

The Windy Miller....

Plenty has occurred since last time round. Training is going well and I'm slowly building up my run distances and frequency again. Cycling was going well but I'll get to that shortly, swimming has been a little on the slow side but we can work on that. Finally, and most excitingly, a new project is underway!!

The 1st rule of running club is don't forget your kit, the 2nd rule is well don't forget your kit - so with that in mind I have been trying to get out a little more regularly at work with a couple of the others which is good for a little healthy competition, motivation as well as pushing each other.

Running Club - 01.10.14

Running Club - 03.10.14

Running Club - 08.10.14

Running Club - 14.10.14

Running Club - 16.01.14

All this running combined with some lumpy trail work is starting to take it's toll again as my shins are slowly going again but I think I have been running in my zero cushioning trail shoes too much - in walks the new contender Salomon's CityTrail X-Scream shoes. Allegedly a balance of comfort for the road and grip for the autumn/winter conditions oh yeah and they're bright yellow!!

Whilst they are definitely more cushioned than regular trail runners I'm still to be convinced of their grip properties. Having had them on the autumn trails and muddy river banks I have had several slips on a variety of surfaces from wet tarmac/concrete to boggy conditions. Nonetheless they are bright yellow so I will persevere!

Now for the cycling, or more precisely lack thereof. With motivation always my biggest issue in this discipline I have had to force myself to get out where I can, a couple of 10 mile sprints to work on cadence were about as much as I'd managed. With the sun shining and a training course on I took the opportunity to cycle the trip. A good ride out of a more direct route to make sure I got there on time and all was well, although the weather did look like it was due to close in for the return trip. Course completed and the return trip started well, some greasy conditions after the weather had tried to spoil my fun during the course but generally all was good. An odd 'creak' developed shortly after setting off but I didn't think too much of and plodded onwards. About 2k from home and a constant rubbing sound had also now developed, due to the conditions I put it down to a pad sticking or some debris in the caliper or on the

The offending article

rim, so close to home, I plodded onward. After a brief investigation once home it appears I have buckled a rim due to snapping a spoke. Into the shop the next day to have the worst case scenario confirmed - the wheel is knackered! The spoke had snapped with such a wallop that it loaded the spoke next to it with all the force immediately pulling the wheel out of true. Luckily a friend at work has pulled me out of the mire with a spare wheelset and I will soon be back up and rolling - and if the weather continues I also now have no excuses as I have a turbo stashed in the garage too!

And now for the big news - the new project. For those of you that are local to Caton and aware of the annual Gala you may remember many moons ago that as part of the days sports events a fell race took place heading down to the river. Well I am pleased to announce (and be part of) the brainchild of a mate of mine who has proposed the re-introduction of this race to the Gala. Plans are underway to start promoting a 10 mile event for the Gala - the committee like the idea, we have a route and the ball is well and truly rolling. So if you or any of your friends are keen trail, fell or road runners keep your eyes peeled on these sites for upcoming announcements and details of the event:

www.thewindmillrace.co.uk

www.facebook.com/thewindmillrace

Oh - and spread the word!!

The events keep on rollin' in

Since the last post I have been in no less than 3 events amongst many other training activities, there's been Tri's, Trails, Open & Lap swimming, a long ride, a recce ride and even a lunchtime run at work!

Action shot of the swim exit

Focusing primarily on the events, first up was Capernwray Tri 4. Now familiar with the routes I still hadn't done much bike work, but there was a twist in the tail of Tri 4 - this was a handicap race. Long story short everyone started at different times with a view to finishing at about 8pm - first across the line takes the victory (no it wasn't me!). Avoiding the mass start mellay I was fairly comfortable on the swim. The bike, as expected, was once again hard work. No initial cramp this time but limited use of the legs for driving up the slightest of inclines, oh and the cramp saved itself till about mile 6! The bike leg eventually finished and off  we go down the canal towpath. Now having been caught by others that hadn't even got in the water when I set off on the bike I knew I was well behind, plenty of encouragement on the run from one or two of the lads I know though which pushed me onto the end in a total chip time only a couple of seconds adrift of the first race I'd done - if nothing else at least I'm consistently slow!

Next up was the final installment of the Fylde Tri-ology Series, this time in Fleetwood. Having arrived early to setup my start time was soon upon me. A steady start in the pool with an average swim time I was soon on the 3 lap bike leg. Finding a good pace and cadence early on I really enjoyed and felt like I'd made progress in the bike leg, the times say otherwise but I felt good nonetheless. Onto the run which was in a odd M shape this time. Pushing on and feeling good after the bike the run felt quite sluggish and steady that is until the finish line when I stopped the clock - a distance just shy of 5k at little over 24 mins is pretty much PB territory for me. Overall, my best performance in this series and a great way to finish he season.

Fylde Tri-Ology Series Results

Finally in the events round-up we have yesterday Race2Remember 8k trail race around Nicky Nook in Scorton. Having secured a running partner in Mark (it took some convincing and I had to leave the

All smiles with 100m to go!

'hilly' part out of the course description) we were set to go. A decent pace (for us) soon developed as we dragged up the first long, grassy incline and back out on to the roads and farm tracks. Before long we found ourselves in the woods and the rooty, stony trail surface I love. This section of enjoyment was abruptly ended as we approached 'The Sting' with around 1500m to go. The aptly named section of the race can't have been more than 500m long but it was almost vertical in places and just kept kicking - having defeated half of it I resorted to some hands on knees walking to the top. A gentle grassy slope down on the other side awaited with a short road section before heading back in to the grounds of Wyresdale Hall. An almost 9k run completed in 53:27 and 2 very chuffed (and knackered) runners!

Race2Remember - 29.09.2014

In other events there has been a few training activities undertaken. Having no signed up for the Cholmondeley Castle 70.3 we decided to recce the course. Initial thoughts were toward a 3:30 bike leg averaging a 1:10 loop. Despite some stops, slow climbs and the navigational issue we did a 1:15 lap. With some more practice and a little grit and determination I suspect we won't be far off the mark and plan to revisit the loop every 6 weeks or so to further our knowledge.

Cholmodeley Bike Loop - 15.09.2014

Only a couple of days later I had a planned ride to Windermere.  The out leg took in some decent views and climbs heading through Silverdale and Arnside then on to Levens before climbing and dropping onto Lakeside. 

Home to Windermere - 18.09.2014

A quick brew stop and some procrastinating as to the best route home having passed an extreme climb which was the original route home. A short sharp burst out of Windermere and we were soon at Wheelbase in Staveley to have a nosy at what we couldn't afford - I also took the opportunity to stretch out to try and save my now aching leg and knee.

Windermere to Wheelbase - 18.09.2014

Having decided we couldn't afford anything off we set towards Natland & then Crooklands before coming through Burton and the long slog down the A6 - which at this point I was grateful for! Eventually reaching Lancaster before heading home down the cycle path. A great day out with a decent amount of climbing - which has further highlighted I can't do it, a plan is afoot to swap out the cassette to give me a lower gearing to help my climbing.

Wheelbase to Home - 18.09.2014

Run training continues as usual and I have now joined other Team Penguin members in running 1 lunch time a week from work as well as some more fell races in my sights and a trip up Clougha Pike to contend with.

Until next time...........

Crazy, crazy times.....

Since last time I have once again been on my jollies - this time to the Isle of Man to help out C.E. Racing in their 2014 Classic TT & Manx GP campaigns. A successful fortnight of practice and racing racing resulting in a Classic TT Finishers Medal & a Manx GP Replica in the junior race (we'll gloss over the slight fall off and the breakdown!)

Back on the mainland and I have a new toy to test - I have upgraded to the forerunner 310xt multi-sport watch. Initially the size of the watch was the first thing I noted as it is considerably larger than the Forerunner10, using the watch is fairly straightforward as it is fairly self-explantory despite all the technical setting that are available. Set the basics such as height, weight, age and avg pace and that's about it all setup, pre-program a couple of other options for running and multi-sport to allow 1 button transition stop/starts and you're away!

The first outing with both my watches produced some bizarre results with the 310xt being a good 150m infront over the entire 10k distance. Eventually getting it to connect wirelessly over the ANT+ to upload the run I noticed it was significantly out of date in firmware. Another uphill struggle to firmware the watch but eventually ready for another go. My next outing, a short 5.5k, provided much closer results.

10k - 310xt

Same 10k - Forerunner 10

All in all very chuffed, just to test the multi-sport now - conveniently I have Capernwray Mid-Week Sprint 4 coming up on Wednesday followed 10days later by the final installment of the Fylde Tri-ology series at Fleetwood. The following Sunday, just for good measure, I had eyed up the Kendal sprint tri too but have since also been put onto this little gem of a race - race2remember.org.uk an 8k trail route.

Now for the crazy - as if starting to play rugby again whilst training wasn't enough to put my body through a few of the Team Penguin cohort have registered, signed up for and paid for (that's the key to the commitment and the 1 thing that makes it a reality!) their first half iron distance event - The Castle Triathlon Series - Cholmondeley Castle Gauntlet

Oh lordy what have we done!!

It's becoming a habit is this!

Another 6 weeks have flown by since I last bothered to jot down my training notes and again so much has happened, so let's start from the beginning (well since the last post anyway)

A busy old time with one thing and another, 2015 event planning (including eyes on a 70.3 event), a weeks holiday in Sunny Wales, swimming, running, a bit of cycling, a Tri and a PB.

Let's start with the runs including 2 whilst on Hols (that is commitment!) and a 10k event that yielded an new PB by around 4mins. I have been trying to build on the improvement in my knee by upping my distance and alternating this with hilly runs - fairly easy to do when you live in a valley bottom!

Big Dipper - 11.07.2014

Caton Green - 12.07.2014

Sporting my new Team Penguin Shirt!

Next came my first road race event - the Summer 10k with Fylde Coast Running. A well organised and well attended event on Blackpool Prom - a regular course for those that run 10ks with the club along the upper and lower prom - wind almost guaranteed! After a very quick start for me all of the first 3 kilometers were sub 5 mins and I started to wonder if I could maintain the pace, I felt comfortable, relaxed and it felt quite easy. At the 6k marker we turned back onto the undulating upper prom, quite a contrast from the pan flat lower prom, with the pace still averaging 5min/k the legs were fading fast and these little rises were proving to be veritable mountains. The legs lasted well and at 400m out I decided to throw everything at it and go for it - I was about 200m early! With the finish arc in sight the legs were shot and I had to back off before face planting. First 10k road event complete in a very pleasing 50:25 shaving around 4mins off my previous PB

FCR Summer 10k - 20.07.2014

Other recent runs have included some short relaxed runs around the holiday park and some more hilly runs along with encouraging a former fell runner to return to some miles - I may regret that decision as he does enjoy the hills!

Holiday Run 1 - 27.07.2014

Holiday Run 2 - 28.07.2014

Trail & Road - 05.08.2014

Littledale Run - 18.08.2014

Cycling has been fairly minimal so we'll gloss over that and head toward the swims. There haven't actually been that many swims either - a 2k pool session followed by a very long and tiring Waters Edge session the following night (it wasn't actually long just very tiring especially when I realised my shoulders didn't work!) After the swims went from every week to every other week I had to wait a little while to swim again but managed 3 laps again despite very little fitness work in between.

Lap Swimming - 13.07.2014

Waters Edge - 14.07.2014

Waters Edge - 11.08.2014

And finally - I have actually made it to a Capernwray Tri! A well organised event in the cool quarry where the water is crystal clear and not too cold despite the recent deluge of rain - however the 3+ weeks off the bike had taken there toll as the cycle route was brutal, not only was it windy but I was useless!!! The run was nice and flat and felt relatively easy once I'd stretched all the cramp out out that had started with the first pedal on the bike leg. A final time of about 1:26 which all things considered wasn't too shabby and I was relatively please and am definitely looking forward the to next one!

Capernwray (3) Swim - 13.08.2014

Capernwray (3) Bike - 13.08.2014

Capernwray (3) Run - 13.08.2014

Well that's all for now and I promise to not leave it as long next time!!!!

How Time Flies....

Sorry, sorry, I know it's been almost a month since my last post I just hadn't realised it had been so long!! Despite no posting for a while there has been plenty(ish) of training going on.

After my first endeavour into open water I splashed out(!) on my very own wetsuit. Eager to give it a whirl off I went to The Waters Edge COLT session for another dip, this time I thought I'd try and measure the distance/time with my trusty running GPS watch. I appreciate that GPS signals can come and go in sketchy conditions and I also understand they may be lost totally under water, I also totally get that I have navigation issues in the open - but I didn't expect this map! As many have suggested next time I shall have the GPS under my swim cap to hopefully keep hold of a decent signal in the meantime I'm on the look out for a multi-sport watch.

Other swimming endeavours have included some more interval training which is all very dull to do nevermind blog about! But there is also this little gem, at around 3mins better than previous pool miles swims I am somewhat chuffed with a 38:39 mile!

Due to the lovely weather of late I have being trying to cram some bike miles in as this is probably my worst event in the triathlon. I have managed to chuck in around 125k over 4 rides which might not sound a lot but they certainly didn't pedal themselves!

Bike 18.06.2014

Bike 22.06.2014

Bike 26.06.2014

And the new 40k PB - Bike 05.07.2014

And now for run news - actually great run news. My knee has been very good recently so much so I have started working back into som hill runs which have been going great! Feels awesome to get back up the Big Dipper route but I don't want to got too far too quick so for now am happy to stick with that as hill work, but the future's bright!

Big Dipper - 01.06.2014

Big Dipper - 04.06.2014

There's a first time for everything

I seem to be slacking in this writing malarkey as it has been almost 3 weeks again since my last post but I certainly haven't been slacking in the training and have maybe even upped the ante - only ever so slightly though!

Since the last post I have been back at the physio again for some more info and work on the ITB, after some bio-mechanical tests the result is to maybe try some new runners that have no support in them often referred to as cushioned or neutral. Fortunately I had a pair of such trainers in walked the Puma Faas 700, a light and comfy shoe with micro cell mesh over the toe for maximum air circulation.

So armed with a new pair of trainers and my knee having been in pretty good shape I set off for my usual 5.5k circuit. After the first 4:48 kilometer I thought I had, as usual, gone out too hard too soon, but that wasn't to be the case. As I continued to push on a 25min 5k was on the cards and sure as eggs is eggs by the time I got home and stopped the watch I had a new PB in the bag! So my first time in new neutral runners and a new PB - winner!

Post Pond Plunge

My next first time would come as I took the plunge - literally. Keen to move my swimming on and out into the open I managed to borrow a wetsuit and head out with the COLT training session at Waters Edge. A cold, murky pond with a few safety canoes and some oil drum buoys. Squeezed into my loan wetsuit and my new bright green swim cap on we attend the briefing then head out for my 1st lap with my guide. Wading out the water felt ok until it hit the thinner parts of the suit and it came flooding in - I won't say it was cold but it definitely wasn't warm! My guide was only on his 3rd session so I wasn't that far behind him with the experience. Eventually get out into the deeper parts to start swimming and I set of very steady, swimming feels easy but sinking my face in the cold, murky water is breathtaking and dis-orientating.

Testing out the swim cap

Trying to swim in a straight line is a damn sight harder than you think, every time I lift my head to spot the buoy I seem to be zig zagging my way down a straight line. First lap complete and I decide to take a breather and just bob about a bit before heading off again. I managed to complete 3 laps before feeling too cold and heading back in with the majority of the others. Back on dry land and I don't feel like I've been swimming, I genuinely thought I'd feel more tired from 'fighting' the wetsuit but it's buoyancy and flexibility all seem to aid the swimming. I enjoyed it so much I am now the proud owner of my very first wetsuit!!

Shiny new!

The 3rd and final first was the ride out in my shiny new SPD shoes. Being clipped in is a totally different feeling as you get power throughout the entire pedal revolution - something that took a little while to remember as I seemed to be only pushing and not pulling! Fortunately my first time in the shoes was with a new road cyclist so we were very steady! Not sure how I'll get on with them at the tri's and I may even revert to flat pedals again for those as trying to unstrap mid cycle is, well, interesting to say the least - my first attempt nearly put me through the kitchen window!! Whilst the knee seems OK in the new shoes I still think there may be some tweaking required on the angles of the cleats although these yellow cleats do allow some movement. 2 Rides in and I haven't had the embarrassment of forgetting to unclip yet so let's hope that may long continue!!

With the success of the new runners mentioned earlier I feel more confident in upping the frequency & distance of my runs per week now and as such managed to complete a 10k again. The knee was a little sore but no worse than after 5 or 6k - I, however, was totally flaffed! Whilst the 10k was a road run (I much prefer the trails and woods) I was pleased to have completed  the distance again as I am planning on entering a 10k for Movember with some of the Team Penguin contingent, it also bodes well for future tri races and moving up to standard distances! As if all this good news wasn't enough it was another PB too - Woo Hoo!!!

2 out of 3 ain't bad

It's been a little while since I last posted and since then the 2nd of my 3 triathlons has been! After the 1st Tri there was a 3 week break until the 18th May when we reconvened at St Annes for the next installment.

Confidence was high despite not much in the way of training going on in the 3 week hiatus, I now knew the schedule and how things worked which took off a little pressure plus this route was slightly longer so no direct comparison to be made. As this is my first year regardless of my time they are all new PB's - and everyone loves getting a PB!!!

After the 1st Tri I decided to not do too much in between for risk of injury as I was not having anymore physio until after St Annes. I tried a few runs trying to vary my training including some small hill work and back on the trail terrain, by the third outing the knee had started to get sore again so I gave the running up. Only squeezing 1 bike session into the 3 weeks may have been a bit of a blunder as I now know I definitely need work in this area, so that just left the pool and again only 3 session over the break. Mostly doing splits training using the pull buoy I decided it had been a while since I had done any distance and with the prospect of changing Tri distances thought I'd chuck in a long set, gladly I managed to swim 1000m in 24min which roughly extrapolates to the 40min miles I had swam previously.

Anyway, regardless of what training I had or hadn't done the weekend was now upon us and after a quick recce rideout on the Saturday raceday was looming. Another early start to get there in plenty of time and before you knew it I was at the waters edge taped, tattooed & ready to roll!

Managing to avoid the whiteline fever of the last race I set off on the swim at a decent steady pace and felt good, the 2 guys in front were well and gone and the guy behind wasn't going to catch so there was no pressure and I just did my own thing. With 2 laps left I'd almost caught the guy behind to lap him and as we both touched the wall at the end of my set he still had 2 lengths to do. Jumping out of the pool a brief glance of the watch said 8:30 - pretty good time for me even compared to training swims.




A quick dart around the building and into transition, frantically trying to get a shirt and shoes and everything else on before heading out for the 3 lap bike leg.

Out on to the closed road and cycling felt easy, well easy enough to get my legs going anyway. Arriving at the first turn point feeling relatively optimistic and heading back towards the pool and beyond, only this time it was different - very different! Now into the wind wind my legs felt like lead and it took everything in me to keep pushing. Reaching the next turn point which felt like forever away I was now heading toward the end of lap 1 with the wind at my heels and the cycling feeling easy again. Around 15mins a lap I knew I had to push through the wind and make the most of the tail wind on the return, finishing the 12 mile cycle in around 44mins I was fairly chuffed what with the conditions.

Out behind the sea wall and off into the bloody wind again for the run, knee feeling a little stiff I started nice and steady. 3km into the run and I was at a constant 5:30/km pace but hte knee was ever failing, backing off a little and making use of the tail wind I completed the run in 30mins or so and collected my error free medal - where is Flyde anyway!

With a children's race at this event Team Penguin was 9 strong, myself, Jonathan, Steve, Ian, Suzi, Evie, Eva, Bethan and Niamh.

Having watched the last senior penguin home the children's race wasn't far off and boy was there some cheering to be done from the Seniors and cheerleaders (whom now have an official song and dance routine!)

With entrants in the T1 and T2 events there was plenty left to do still running around from transition to bike route to the finish. All 4 Penguin chicks came over the line with smiles on their faces. Team Penguin now look to September for the 3rd race in this series at Fleetwood - although there is talk of the Capernwray mid-week series open swim Tri's too!!

Team Penguin & Cheerleaders!!

1 down.....

Well what an eventful weekend! Sunday was the day of the Fylde Tri-ology Series Ribby Hall Triathlon - my first event!

After registration and a recce on Saturday afternoon, Sunday came around all too quickly after a relatively sleepless night.

Arriving at Ribby Hall Holiday Village in good time to setup, the bike was racked and I was in my swimmers ready to go. Those that have some of the older posts and those that know me will appreciate I'm not always a morning person so 9am in the pool wasn't a great start for me! Getting into the pool the nerves had subsided somewhat after many helpful words from seasoned competitors of all ages and levels. I got the red hat which meant I was off first in our lane of 3, game plan in mind based on previous training swims, slow and steady.

3,2,1 Go and I was off and was I off! Call it Red Mist or White Line Fever they all boil down to one thing, adrenaline got the better of me and I had set off like a scalded cat (although I appreciate the irony that a scalded cat would have probably welcomed the cooling water in the pool). 4 lengths in, game plan out of window and breathing and technique to pot I just had to push through the end. Eventually I was caught and over taken on around lap 10 but I just kept pushing on to the end. I think my swim time was around 9mins according to the watch, but transition added nearly another 3 on to that. Despite the bad start the end time is around what I expected and of course can only be improved on!

Having donned trainers, glasses and helmet I was no off on the 10.something bike around some country lanes. The out-leg was awesome, it felt almost effortless in places with smooth, flat, flowing lanes. The return-leg was a very different story! a few gentle rises and an awful head wind coupled with now tired and heavy legs made parts of it feel like I was going backwards.

Returning to Ribby Hall in a respectable time (compared to previous training efforts) re-rack the bike, ditch the lid and start running on what were apparently someone elses legs!! Thankfully the 5k run was all but flat around around the holiday complex and despite the knee pain rearing its ugly head at 1.5k I staggered on to complete the run in 28mins which is only a few mins adrift of my normal pace regardless of the swim, bike and dodgy knee.

Across he finish line being cheered by everyone around all I could hear was the voices of my very own cheer squad Helen & Amy!! Medal collected and first event completed, and it wasn't half as daunting as I'd given it credit for. A very well organised, extremely friendly and well supported event - now I'm looking forward to Round 2 in 3 weeks time at St Annes.

Well done to all of Team Penguin - event photos can be seen here (Parental Warning - Partial Nudity!)

Swim Leg - Details to follow

Bike Leg

Run Leg

Happy Penguins!

Team Splits!

The Final Countdown.....

The last fortnight has been rather positive I must admit, since the last physio session the new stretch & ice regime has apparently done me wonders. No longer do I have the daily ache up and down my leg and I almost feel confident about the impending doom of the Ribby Hall Tri

Since my last musings there hasn't been too much activity really but what I have done has felt good.

Monday 14th April after some relaxation from running & a last minute squash canacellation I thought it high time to make sure I can still complete a 5k run in one piece, I can!, albeit a good 5mins slower than when at my best but right now I will take a 5 min setback over a DNF. Nothing fancy just my old faithful tarmac route bisected with a couple of small respite walks:

Road Test Monday 14.04.2014

Wednesday 16th April saw an impromptu bike ride taking full advantage of the lighter evenings and half decent weather. With a couple of hours to play with I plotted a last minute route through Hornby, Gressingham, Arkholme, Borwick, Warton & Carnforth. "We'll take it easy" I said to Doug before heading off with a max height of 100m how tough could this get. Well, the answer in all honesty is not very, apart from the 1 section that went from 12% to 19% in the blink of an eye - man what a brief but tough climb that was!!

Full Route - No Splits

Part Route - Splits

Despite the watch malfunction missing the first 8k it was a pretty enjoyable evening

Just what the doctor ordered followed the Wednesday ride a nice long Bank Holiday weekend and what better way to use it than gardening!! Well actually I can think of a much better way. Good Friday I squeaked an early swim in with my new pull buoy in tow (pun intended) followed by the dreaded gardening and a little stroll around the river. Saturday we had another little stroll this time up on Arnside Knott, Sunday as we all know was chocolate day - well for some it was I didn't get any eggs (cue world's smallest violin playing just for me....) which brings us to the Bank Holiday Brick. 

With less than a week to race day I thought it prudent to make sure I remember the feeling of 'jelly legs' post bike. Nothing too elaborate just in case so once again an old faithful cycle to Hornby Pool where I was flat out into the wind all the way there and suitably exhausted upon arrival at the half way point, the way home was clearly a different a story with an average speed 5kph higher than the out leg. Jumping off the bike the legs were less like jelly and more like lead and due to the classic school boy error of not wearing padded shorts my ass was deader than after hours at a morgue. Onwards I pounded though cutting the 5k route short before doing myself too much damage. Home, ice, stretch and relax.

A final swim tonight (data to follow no the clip is ordered!) and just sit back and count down to Sunday's Tri at Ribby Hall - if I said I wasn't nervous I'd clearly being lying but I think it is more to do with the logistics of transition rather the the physical exertion, any way it will be what it will be and we will all have a good laugh and enjoy it - weather permitting!! Also, keep your eye out for all members of team penguin sporting their custom race tattoos!! 

Bank Holiday Brick - Bike

Bank Holiday Brick - Run

Not much to report really

As you would expect with a title like that there hasn't been much training on of late. Since the last post almost a fortnight ago I think I have tallied an impressive 4 sessions!

1st up was the trail run on the 30th March - I thought maybe a change of terrain and a change of shoe would make a difference, apparently not! Following a 7 mile walk on the Saturday I think I may have overdone it, that said despite the pain it was awesome to be back out along the river in the glorious sunshine!

Interspersed with a hobble of squash (it's a new term I'm testing out for activities I do!) the next session was a cycle, having walked, run & played squash over the previous 3 days I didn't want to go too far but it seems even the 16Km I managed was too far the knee felt like someone had driven a re hot poker through it on the way home.

A day of rest then back to the pool fro some more pull buoy training - pretty pics to follow again as I still haven't got the download clip or software for the training watch! A full 3 day of rest as I was definitely feeling it all down the leg by now which brings us into this week. Again Monday's ritual game of squash (a game this week as I was spritely and even won some!!), a physio appointment Tuesday with yet more pushing and pulling. Wednesday was a post physio rest to let things settle and then into tonights dismal affair of a run. I felt quite good in the 1st quarter but it soon spiralled out of control and even forced a walk, there is clearly something amiss with my gait/run style as I can feel a limp or a hip issue when running - all of which of course bodes well for the 1st Tri 2 weeks on Sunday, I genuinely don't think I am going to complete it but where there is a will there is an alcoholic reward at the end!!!

Happy Birthday!

Well this week marks not only the anniversary of my born day but also the anniversary of the fat lad sweating. It was around this time last year that I started running with new trainers that I bought with the proceeds of my birthday loot so what better way to celebrate than a week off work!

A busy old week was planned with 6 week service for the Cannondale, MOT & Tax for the road bike and cake and pressies for me!!

Unfortunately due to unforeseen circumstances some of it got put on hold and crammed into a day and half but not to worry as all is well again and I get to play with my new toys!

To start the week off the arduous 48 mile cycle described in a previous post just the thing to ease myself into a weeks holiday. Tuesday saw a return to the physio and more prodding and poking with some extra rehab advice too - I wont bore you with the detail but I need to ice more post run.

Tuesday afternoon was garage time and bike prep - 1 for MOT and 1 for race season - this was cut short by an impromptu visit to the RLI with the daughter which turned into a 2 night stay for her :-(. Wednesday was my birthday spent partly at her bedside with a cherry bakewell 'cake' and some pressie opening and new toys.

Thursday was MOT day and the return of the sickly one (who since then has been curled up on the sofa in the worlds biggest blanket). It was also time for another quick run  - nothing much to report as it was all much of a muchness as per recent runs.

Road Run 27.03.2014

Thursday evening was belated cake - nom nom nom!

Which brings us to today - an early start to get the bike serviced and ready for some more punishment in the weeks to come followed by a swim with the new toy - a PoolMate watch. This little gadget is a lap counter, SWOLF gauge and time & distance monitor - It basically times your swims, strokes & efficiency and then presents the info in pretty graphs once you have downloaded it (graphs to follow once I have the download clip thingy!). Setting it up was a piece of (birthday) cake, entering weight (to calculate calories), which wrist you wear it on and how far you want to swim.

With one press your up and monitoring your swim, another press to pause it after a set it then starts timing your rest period another press and set 2 is monitored - so an so forth. Once you have reached the end of your session a long press on the Start key saves your session and you can immediately see all the sets and data relating to them (you can do this mid session too after each set). I have often forgotten how many laps I'm up to whilst trying to glance at the big pool clock to check my time thinking jeez I'm quick tonight only to realise I'm 50m adrift of target distance so this should come in handy to monitor my progress over the coming months. The most helpful part of this watch is the vibrate function which you set to your required distance then with 10m left it vibrates on your wrist to alert you you are almost done.

Anyway more pull buoy training completed and liek I say pretty graphs to follow!

The weekend promises some walking and a lunch/dinner out for my birthday and mothers day (for Helen before you make any wise cracks!) before the impending return to the office next week.

I'm really not helping myself here.....

To paraphrase Hamlet

The fat lad doth protest too much, methinks!

You may recall a few posts back that I clearly stated I wasn't a cyclist, this was promptly followed by a post explaining I may have is-judged the situation following a 60k round trip to Arnside. Well, looks like I've done it again - yep this time an 80k round trip to Kendal. It is beginning to feel like I may be cyclist?!?!?

After the success and enjoyment of the last trip we arranged another slightly longer run out for our next days off that coincided. The suggestion of heading to Kendal cropped up and we tagged in a visit to Evans Cycles whilst out and about. A quick Google Map of some routes and we had a rough idea of what we wanted to do.

Ride day arrives and as before we meet at Slyne Lodge and head out down the A6 toward Milnthorpe, for those that read the Arnside report this first leg is almost the reverse of the tedious, long slog that sucked every last bit of will and hope from my soul last time. But with the wind behind us this time we soon made short work of it and it felt like a totally different stretch of road. Just before we reach Beetham we take a diversion through Hale and onto some smaller B-roads through Hale, Hincaster & Sedgwick (including a slight blip in the map that almost put us on the dual carriageway!) From Sedgwick we arrive in Kendal and navigate our way through the one-way system to arrive at Evans Cycles for a nosy around at what we can't afford!

Stage 1 - Home to Evans Cycles

After deciding we couldn't afford anything, least of all the Carbon BMC adorning their staircase, we head out for perhaps the most gruelling section ever - I'll let you click the link to reveal the monster route.

Stage 2 - Brew Stop!

Heading away for Stage 3 we weren't actually settled on a route home so we followed our noses out of Kendal and after a bit of shouting and uncertainty we ended up heading for Oxenholme Station. Now it's been a while since I was last here but even my fading grey matter recalls the road to the Station isn't what you might say flat - in fact it is quite the opposite! After having had a re-fuel stop this climb is not what I needed in the first 5k nor what was to follow - I have never actually been further than the Station was was completely clueless as to what I had let myself in for. I assumed that it would be 'a bit hilly' due to he nature of where we were and what I could see but how wrong could I be. After the Station this road just kept climbing and climbing and climbing - any slight let up was only equalled out and more by the next incline not to mention that by now we were cycling into the wind so even downhill was hardwork!

Eventually we reached the summit nearly an hour into the journey home and only 11.5k done. Not too familiar with where we were I had no idea it was still 8k to Kirkby Lonsdale which meant after that just the last 19.5k home! At least from now on it was downhill to Kirkby which gave the knee some much needed respite having had to dismount for one climb already (yes yes Boo Hiss I hear you cry). Finally arriving in Kirkby we stop for a much needed sugar rush before heading home via Melling and Tunstall again into the wind - as if the hills hadn't sucked the life from me this was now being to hurt and to make things worse I now knew exactly how far and what the road was like all the way home but I just had to keep lugging away - even as I passed my Dad in the car (he was going the other way!!). Before long I arrived at a familiar sight of Caton and I was home!

Stage 3 - Kendal to Home

So with plans afoot for the next ride out Doug has already declared this Summer he wants to do a 100miler (yep twice as far as my raggedy body has just done) and also wants to get some training in for the Sportive he has entered - I hope to God he has some days off before me!!

2 Runs & A Swim

As the title would suggest the week commencing Monday 18th March saw me take back to the outdoors for a couple more runs to see how the knee is doing bisected by a single swim session.

After a week or two treadmill training it was high time I took back to the open road with that in mind I was still in rehab with the knee and didn't want to push too far, too steep or go too fast fortunately the cycle path provides and excellent training ground for this with it's smooth flat tarmac surface and multiple entries and exits it is quite easy to tailor a run to many distances.

Having been running at a steady & controlled 7.5kph on the treadmill I was conscious not to go too fast but, as any of you that run may also testify to, it isn't that easy to achieve when out and about (or at least I can't do it anyway). Setting off at what feels like a gentle steady pace I complete the first kilometer in little over 5 minutes - a considerable difference to the treadmill but I feel any slower and I will be going backwards or at least jogging on the spot! I try and back the pace off a little which is kindly helped by a gradual slope in the route to about 5:30 per kilometer. Choosing my entry point for the return leg I get on to the cycle track and begin the plod home the knee gradually becoming stiffer and a little less comfortable now slowing to almost 6min kilometers.

Eventually back home and ice pack promptly applied to a sore but not painful knee I feel optimistic about running once again.

A midweek swim of 1150m is the first in almost a fortnight and also a first for using the pull buoy to train with. As an upper body swimmer I find my legs generally just drag behind or worse kick badly and either create more drag or flare up the knee so trying the pull buoy for the first time was useful - I have discovered that I am equally as quick with the pull buoy if not quicker. Hopefully with the buoyancy it provides it replicates a wetsuit which in turn bodes well for the open water swimming.

Another road run and the stats and route are almost identical to earlier in the week - perhaps a good thing that despite the injury I can maintain the same pace albeit over a very short distance. More Physio to come and hopefully we can start upping the distance - I would really like to get 5k runs in BEFORE my triathlon season begins I'd also quite like to get back on the trails this summer too!

Road Run 22.03.2014

Do I get a discount for introducing new members?

Well it's been a little while since the last post so I thought I'd best show willing and update the blog with some more fun and frolicks!

Since my last jaunt out on the bike I have recruited another victim, fool, idiot, candidate into the cycling malarky. A keen MTB rider already and keen to get fit for this years Manx GP it didn't take too much persuasion to get him on the loaned Fuji that has been discussed in earlier posts, plus it was also going to act as useful measuring purpose whilst searching for his very own steed. I felt it only fair to fore warn him of the pitfalls of the Fuji and the saddle situation with road bikes - although to be honest he probably wouldn't have offered me the same courtesy! So bright(ish) and breezy one Sunday morning we head off down my usual haunt of the cycle track to town and back. Due to the 'worn' status of some of the Fuji components and the fact it was his first outing we weren't going to set any land speed records any time soon so I decided to use the session as a high cadence training session.

17k later in just under an hour it was fair to say that poor Col was, well, err, let's just say he was feeling the burn! Having successfully tried out the road cycling malarkey he seemed sworn on getting one but was a little wary of the sizing guides offered by different manufacturers and was feeling a little overstretched by the Fuji (which to be fair was loaned to me from a 6'+ colleague). A quick bike swap and he felt instantly more comfortable on the Cannondale - at least he now knows what size frame to look for!

With the rest of our Sundays to get on with we went our separate ways for the day. Monday rolled around and was our usual squash encounter - I wish there was a better word for it because what we do isn't actually squash. A quick chat about eBay searches for bikes and the like and Col unveils his magnificent story of how the ride out has hampered his day - mostly whilst having to straddle scaffolding throughout the day oh how I chortled as he winced his way about the squash court that night!!

Inspiration, Physio & The Tin Man

Given the last few weeks have been very slow training wise after the first bout of physio I feel pleased with the little progress (or lack of regress) that has occurred  - a reasonable cycle distance, a relatively pain free run and back to my former times in the pool.

This weekend saw a visit to the Bike & Triathlon show at the Manchester Central Convention Centre. A great variety of things to do, see and of course buy ranging from a few quid on discounted items all the way up to the top end - no not the £7-10k full carbon race bikes but the £20k endless pools that were being demonstrated. The first thing we saw almost upon arrival was the demonstration in one of these pools (which by the way would be a lovely addition to the back garden!). From what I can gather the guy in the wet stuff was a regular punter who happened to have signed up. The demonstration went through training techniques, drills, intervals and of course showcased some of the items available to buy!

The interesting, but not surprising, piece of information to come from the demo is that I train badly. That isn't to say I have poor technique (although I know I do) or anything but more the fact most people get in the pool swim back and forth jump out and think they've had a good session. The coach went in to explaining the longer you swim/train the more fatigued you become and the more likely poor form is likely to creep in - obvious really when you step back and consider it. He then followed up with examples of drills and interval sets that can be done of 100m distances with short breaks before the next set all the while showcasing the features of the endless pool - just in case you had a spare £20k in your sky rocket! It, along with a couple of tips form the Smooth Swim stand, were probably the highlights of training info I took away. Other interesting stands include the Girona Training Camp stand offering training camp holidays in Girona surprisingly but it is something I hadn't thought about before and may be an idea for the future should I step up distances as they cater for all abilities.

Definitely Not!!!

Anyway, after a day looking at all the latest and wonderful products I wasn't feeling particularly Ironman* about it all and more Tin Man at the prospect of the training involved to be any good at any distance.

More than likely!

So as the day wrapped up and a couple of items added to my goody back off for some tea and a well earned sit down before Sunday rolled around and I'd be back out training.

All looked well for a brick session on Sunday the pool was open, the bike was good and my legs were OK after a day wandering about. Then I started thinking about trying to blat out a good swim in a 15m family pool so that idea got crossed off and I resorted to a true brick of bike/run. A quick ride out to Hornby Pool and back and I was really pushing on the way out with the wind behind me, unfortunately I pushed too hard and the way back into the wind was definitely hard work. Upon return home I jumped off the bike and could barely walk so rather than risk injury I called it quits and settled for the good hard ride.

Hornby Pool 9.3.2014

With the ride out of the way time to undo any good with an afternoon watching England beat the Welsh in the RBS 6 Nations!

Tuesday - a visit back to The Lancaster Physiotherapy Clinic to check my progress. The good news is that as most of the pain has gone some trigger point haven't re-knotted. So after 30mins of glute & Piriformis trigger release I'm let loose back to the world of training again with yet more stretching and strength work to do - hopefully though I can get it all boxed off before my next visit and return to getting 5k runs in. My only worry about hte upcoming Tri Events is not being able to complete them due to the run portion causing pain but like I say hopefully <crosses fingers, toes, legs & eyes> the physio will do its job and I can tape on the day to help.


*I have nor I doubt ever been in any way, shape or form been under the mis-guided notion that I will or can train to the level to compete in Iron Distance Triathlons

Contrary to a previous post, apparently I am cyclist

Despite my previous posting stating adamantly that I am not a cyclist it turns out I may be. Since the last post the new push bike was just sat in the garage looking shiny and new so I thought it high time to give it an outing to get rid of the newness and bed it in a little. Just a quick outing on my own up to Hornby Pool (you can see the data here) to get used to the riding position and cycling on the road and was relatively enjoyable. However, the 16km ride just didn't seem worth it on the road bike - it's not a bad little distance on the MTB up and down the track & trail but on the road just wasn't far enough.

A quick message via Facebook to an old school buddy who is now into cycling and before you know it a nice little route is planned and a date set - GULP. Around rolls the aforementioned date so I set off to the rendez-vous point of Slyne Lodge, now for those of you in the know the Slyne Road via Bottomdales from Caton isn't too far in fact it's about 5miles, however I severely underestimated the elevations. Due to meet at 9.30 I set off at 9:15 leaving it a tad late I hear you cry - I manage to rock up at Slyne Lodge just after 9.30 not too bad I think and I'm first here! Doug rocks up shortly after and we discuss where to head ad set off down the A6 with Arnside in sight.

The A6 was nice and vaguely flat until we turned off through Carnforth and embarked on the rural section through Millhead and and old favourite haunt of Warton past the site of the infamous Warton Grange (D.O.A for those in the know!!). Off out on some climbs, and some more climbs and then another climb through

Silverdale until we end up on the sunny promenade at Arnside for a well deserved break. A great view and some memories of growing up along with some fluid intake!

Stage 1 - Home to Arnside

Refuelled and ready for the off down the road we head through Sandside and toward Milnthorpe. As we head toward the crossroads in Milnthorpe a quick discussion is taken as to where else we could head on the way home but we decide to just suck it and see - and thank god we did! You know how you have in your memory what you THINK a road is like - well the A6 back from Milnthorpe to Carnforth isn't just as flat as I recall - man was that hard work. With my legs now failing fast and my ass not to far behind the decision is taken to plough on back to the Millennium Bridge where we can part and go our separate ways. This A6 just keeps going and going and going until we eventually get back to Lancaster and our next stop for a well earned breather.

Stage 2 - Arnside to Millennium Bridge

Having stopped for a quick chat and plans of our next ride and should we go further, hillier, flatter etc we soon decide to head home to get on with the rest of our day off. The prospect of heading down the all to familiar cycle path and its smooth flat surface to home is one I was looking forward too until, that is, I set off. I have absolutely nothing left in my legs and the seemingly easy task of getting home has turned into an epic battle of me against my body. Through nothing other than sheer willpower I soon return home aching and sweaty but proper chuffed with the mornings achievements. Considering I'm not a cyclist I have just done a 30 odd mile round trip to Arnside which when sat on the sofa contemplating seems like a ridiculous thing to do! Lets hope I can stick with this and get some miles in now the days are turning and the weather is on it's way!

Stage 3 - Millennium Bridge to Home

In other news the running is progressing slowly and steadily and I have made a return to the wet stuff and am already back at my previous 400m race pace despite only 2 sessions - lets hope the knee continues to behave and I can start bricking again - 50days and counting until Ribby Hall!

The road to recovery

Since the last entry not much has changed still cycling to rehab the knee, still stretching, bending and strengthening the various muscles involved in the injury. On the upside after a visit to the The Lancaster Physio and some very painful processes I am now allowed to start running again, although only a 1k a time every other day at least it is a start and I can build from there.

After a brief biomechanical assessment which mostly involved watching me do squats and single-leg squats I was asked:

"Why so you think you can't get any lower?" to which I replied

"Probably the gut resting on my knees!"

Apparently it isn't though (hoorah!!) it all stems from an issue with my ankle - which when casting my mind back I did sprain very badly about 18months ago. So onwards with some more testing, a bit of pushing and pulling and the verdict is my knee as a joint is spot on (more hoorahs!) apart from an inflamed patella tendon which I was aware of and that should calm down once everything is sorted.

X Marks the Spot - Gluteus Minimus

Now the painful bit, according to top people who are in the know about these things I had 2 very tight and knotty trigger points which are the root cause of my ITB pain. To release these you essentially have to push through the knot in the muscle - oh how nice and pain free I hear you murmur between yourselves - wrong. The 1st of 2 trigger points was for my Gluteus Minimus or little muscle in the bum - some very precise pressure exerted through some thumb tips into a muscle which a first hurts like hell but as the knot disperses fades away until you are just left with some guys thumb in your lower back. The 2nd, however, was a very different story. The

"Place Elbow Here"

Tensor Fascia Latae (TFL) is on the front of your hip and to access the trigger point we decided (I say we I had no part to play in any decision) to use an elbow and all the resulting power that can be exerted. Now, where the 1st one hurt this one was much worse but the result a much more satisfying release.

After the relief had worn away and I was back in the land of the living a few words of wisdom were imparted along with some more exercises to continue with and off I went. A massive thanks to Brett @ The Lancaster Physio Centre although I doubt that will be the last I see of him!!

Since the last post & the treatment not much to report training wise just a few cycles but more importantly 2 runs - like I said only short at 1.25 but relatively pain free and a starting point to base my training from.

Relentless Rehab

Its now almost a week since my cortisone was strategically placed in my knee and what a frustrating week its been - I've missed out on climbing work, I've missed out on running/swimming/cycling so I resorted to the weights bench.

Being a little rusty (me not the weights) I reverted back to some lightweight exercises to improve my form and try and stay injury free whilst also trying to make it beneficial for my return to the pool. I never really feel I'm getting anywhere with light lifting but I stuck to it and remained injury free - I also ached the day after so it can't have been too bad!

Whilst having the week off from exercise it was Amy's birthday over the weekend too, sadly I couldn't participate in the ice skating but I did make up for it a Pizza Hut later on and with the cake too!! I now definitely need to get back to some exercising if not for the upcoming events but to get shut of pizza and chocolate cake <insert sound of Homer Simpson drooling!>

A rare Monday off today so a little jaunt on the bike to town and back resulting in a stiff knee upon return despite taking it super easy (see the numbers below). Maybe a couple of light swims this week before returning to the running and even then it will be light and short all the while maintaining a regime of glute and hip strengthening to hopefully sort this out!

In other news the new steed arrived this week and is marvellous - just need the weather and knee to be right to give it a go!!

Anyone for pain?

Well after my last post I was fairly confident of being back on the road to regular running - the knee felt good, relatively pain free and a PB to boot!

Not wanting to push my luck I rested a few days before doing anything else, got back to the pool and completed another leisurely mile swim. Further rest until the following Sunday and back out on the open road again, well for about mile before it all came crashing down around me. I had to limp myself home in the most pain I've been in since October. Sore, devastated & frustrated (hence having no interest in posting for so long!)

A further visit to the docs as I'm now in more pain all over the knee and it transpires I have patellofemoral pain - basically another ligament is shot. More stretches, more exercises and still I wait for the injection.

You too could look like a real athlete!

Various guises of kinesio taping have tried and partially succeeded in relieving some pain but enough is enough!! The doc advised some lightweight cycling wouldn't hurt - low/mid gearing, high cadence should reduce any pressure on the knee.

So after a week of no exercise whatsoever I managed to drag myself back to the squash court (and win a game!) on Monday, get out on the bike for 18k on Tuesday - it didn't break any records but felt good to be back and tonight complete 3 sets of 400m back in the pool tonight. Whilst this may seem fairly trivial it does feel like I am on the road back, the injection is due next week so I'll by nil by foot again while that kicks in all the while continuing stretching & strengthening as well as investigating the possibility of some physio/bio-mechanical testing to find the root cause of the frustration then progressing to some more gait analysis all in the hope of future prevention from ever having the ITB pain again - trust me you do not want to know.

Mile Swim 15.01.2014 - 400m Sets 17.01.2014

High Cadence Bike 28.01.2014 - 400m Sets 29.01.2014

In other news the new steed could shortly be on the way and I have already eyed up some short circuit bike racing too - what's the worst that could happen ;-)