Sunday, 19 October 2014

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.


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:


Oh - and spread the word!!
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Monday, 29 September 2014

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!


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.


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. 

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.


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.


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...........
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Sunday, 7 September 2014

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.


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!!

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Monday, 18 August 2014

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!




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



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!

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.


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!


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



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Saturday, 5 July 2014

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


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Saturday, 14 June 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!!!
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Thursday, 22 May 2014

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!!


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