Tuesday, December 07, 2010
Need to get back posting
I need to get back posting as I have to write race reports for two half marathons, one marathon and completing 50 parkun 5km's (waiting to get t-shirt).
Wednesday, October 06, 2010
Weekly Weigh In - Loss
Last week I lost 3lb (1.5 Kg) with my % body fat increasing.
However I had to weigh a day early and after a long run, so I suspect that most of this loss was due to sweat loss. Hopefully this week will not be too big a gain back.
However I had to weigh a day early and after a long run, so I suspect that most of this loss was due to sweat loss. Hopefully this week will not be too big a gain back.
Thursday, September 16, 2010
Weekly Weigh-in = Loss
This week I lost a massive 2oz (0.06 Kg) with my % body fat remaining the same.
I was expecting a bit more of a lose due to the 20 mile run, regular walking and 2 hour gym session but at least it is going down.
I was expecting a bit more of a lose due to the 20 mile run, regular walking and 2 hour gym session but at least it is going down.
Wednesday, September 15, 2010
Long Runs Mid Week
Today I ran 20 miles (32 Km). I did 10 miles (16km) before breakfast and started while it was still dark and tonight I did another 10 miles before dinner, ending in the dark.
There was three 5 mile routes that I did during this and ranged from 5.01 to 5.1 miles yet the average pace for each strangely was the same (to the nearest second), now that's even pacing.
The last 3 miles I started to feel my legs muscles strain a bit.
Unusually for me I only had one isotonic sports drink with me during all the runs. The run in the morning I had a cup of tea with 2 sugars in just to wake me up a bit, then during the day I was staying hydrated and eating smaller snacks through the day which fuelled me for tonight's session.
There was three 5 mile routes that I did during this and ranged from 5.01 to 5.1 miles yet the average pace for each strangely was the same (to the nearest second), now that's even pacing.
The last 3 miles I started to feel my legs muscles strain a bit.
Unusually for me I only had one isotonic sports drink with me during all the runs. The run in the morning I had a cup of tea with 2 sugars in just to wake me up a bit, then during the day I was staying hydrated and eating smaller snacks through the day which fuelled me for tonight's session.
Thursday, September 09, 2010
Weekly Weigh-in = Loss
This week I lost 1/4 lb (0.1 Kg) and my % body fat remained the same.
I was a bit shocked with a loss as I had been eating cakes or other such unhealthy foods each day this week apart from today. However on Saturday I did do 4 1/2 hours of exercise and yesterday I ran 12 miles.
I was a bit shocked with a loss as I had been eating cakes or other such unhealthy foods each day this week apart from today. However on Saturday I did do 4 1/2 hours of exercise and yesterday I ran 12 miles.
Tuesday, September 07, 2010
A lot of exercise on Saturday
On Saturday I did just the 4 1/2 hours of exercise, this included cycling to and from events.
I first cycled to a 5km Parkrun which I did at a comfortable pace until the last lap when I picked up the pace a bit.
I then did a bit of cycling to Overton before a race. The 2 1/2 hours of cycling was undulating with a supring hill at the furtherest point, it was a 14% incline which I was only doing 3 mph up the slope. I was glad I finally made it to the race venue after a detour to the local cake shop!!
The race was a undulating/hilly 5 mile race made up of 2 laps, there was also a 2 1/2 mile fun run and some children's races so there was a good atmosphere. It was strange to do a race that started on a Saturday afternoon and it was even becoming warm (21c). I decided to go off fast and see how long I could mange the pace. This meant due to the amount of people I was going up along the embankment for the first section of uphill and downhill. By the time I got to the second incline in the first mile I had already felt I was starting to struggle a bit but tried to maintain the pace. When I got half way round it was downhill for a while and then there was more crowd to cheers us on. Then the second lap start but I knew what was coming which did not help. For the last half a mile I picked up my pace and was overtaking a few people although I did get overtaking in the last few strides of the race. However I did manage it in 38 minutes (7:30 min/mile pace) which was a bit of a pleasent shock. We also got a glass for finishing whic made a difference from the usual t-shirt and/or mdeal.
All that was left was a 11 mile cycle back including a step hill in the first 1/4 mile, I made it back at a slower than normal pace. After rehydrating a bit I the headed out for some chips and other such health food to replace the sodium lost :-)
I first cycled to a 5km Parkrun which I did at a comfortable pace until the last lap when I picked up the pace a bit.
I then did a bit of cycling to Overton before a race. The 2 1/2 hours of cycling was undulating with a supring hill at the furtherest point, it was a 14% incline which I was only doing 3 mph up the slope. I was glad I finally made it to the race venue after a detour to the local cake shop!!
The race was a undulating/hilly 5 mile race made up of 2 laps, there was also a 2 1/2 mile fun run and some children's races so there was a good atmosphere. It was strange to do a race that started on a Saturday afternoon and it was even becoming warm (21c). I decided to go off fast and see how long I could mange the pace. This meant due to the amount of people I was going up along the embankment for the first section of uphill and downhill. By the time I got to the second incline in the first mile I had already felt I was starting to struggle a bit but tried to maintain the pace. When I got half way round it was downhill for a while and then there was more crowd to cheers us on. Then the second lap start but I knew what was coming which did not help. For the last half a mile I picked up my pace and was overtaking a few people although I did get overtaking in the last few strides of the race. However I did manage it in 38 minutes (7:30 min/mile pace) which was a bit of a pleasent shock. We also got a glass for finishing whic made a difference from the usual t-shirt and/or mdeal.
All that was left was a 11 mile cycle back including a step hill in the first 1/4 mile, I made it back at a slower than normal pace. After rehydrating a bit I the headed out for some chips and other such health food to replace the sodium lost :-)
Weekly Weigh In = Gain
This week I gained 1/4 lb (0.11 Kg) but my % body fat was down 1%.
This week I did more exercise but also maintained the amount of food from previous weeks.
This week I did more exercise but also maintained the amount of food from previous weeks.
Thursday, September 02, 2010
Bramley Training Run in Late Evening
Tonight I did a nice 10 mile (16 km) training run around the Bramley 10/20 mile route with a quite a few other runners from a club. As I was going around at an easy pace (~9:30 min/mile) I took a few scenery shots in the late evening sunset/dusk. Luckily we had reflective kit on and I had Lars the torch with me :-)
At about 5 miles.
At about 6 miles.
At about 8 miles and nearly at the end.
At about 5 miles.
At about 6 miles.
At about 8 miles and nearly at the end.
Wednesday, September 01, 2010
Parkrun in the Sunshine
Last weekend I took part in the Parkrun 5km in East Anglia. I did a 2 mile run around my old middle school (knocked down and now houses their) "cross country" route. Strange I now just use it as a warm up and do not stop like the lots I times I used to. I was taking it easy and was about 2 minutes off my PB at this course, so afterwards I took some photos of the event from about 1/3 down the course.
The run starts just to the left of this and is also run past on the second lap.
After this you go over the bridge, luckily you only run past it on the way back and not up the road!!
The view looking down on the bridge.
You then continue to run a bit further along the top path before going along the middle path along the cliff before returning along the promenade.
You then run past the finish and up a slope to start the second and last lap following the same route.
There is even a pirate ship you run past twice.
Unusually the sun was glistening of a flat North Sea!!
Then on the second lap with the finish line in sight sprint to the line.
Don't forget to stop after crossing the finish line.
The run starts just to the left of this and is also run past on the second lap.
After this you go over the bridge, luckily you only run past it on the way back and not up the road!!
The view looking down on the bridge.
You then continue to run a bit further along the top path before going along the middle path along the cliff before returning along the promenade.
You then run past the finish and up a slope to start the second and last lap following the same route.
There is even a pirate ship you run past twice.
Unusually the sun was glistening of a flat North Sea!!
Then on the second lap with the finish line in sight sprint to the line.
Don't forget to stop after crossing the finish line.
Thursday, August 26, 2010
Weekly Weigh In = Gain
This week I have gained 1 lb 2 oz (0.5 Kg) with a 1.5% increase in my % body fat.
This was better than expected due to lower amount of training and the amount of unhealthy food I have eaten this week. It was just the 3 days with multiple cakes and the other day a large portion of chips with a spam fritter.
This was better than expected due to lower amount of training and the amount of unhealthy food I have eaten this week. It was just the 3 days with multiple cakes and the other day a large portion of chips with a spam fritter.
Thursday, August 19, 2010
Weekly Weigh-in = Loss
This week I have lost 1 1/4 lb (0.568 Kg) and my % body fat is down 0.5.
Not sure how that happened as I have only done 5 hours of exercise last week and I have been eating a lot more unhealthy food to aid my recovery from the Outlaw.
Not sure how that happened as I have only done 5 hours of exercise last week and I have been eating a lot more unhealthy food to aid my recovery from the Outlaw.
Weekly Weigh-in = Loss
Over the last week including doing the Outlaw I lost 1 lb 2 oz (0.5 Kg) with my % body fat remaining the same.
I think next week will be an increase due to the recovery period from exercise and eating a lot more "recovery" food.
I think next week will be an increase due to the recovery period from exercise and eating a lot more "recovery" food.
All my Outlaw Triathlon Reports
Below are all my Outlaw Reports. I separated them out as they seemed more logical to do and some had a few photos and even video.
Plus you can still sponsor me for The Meningitis Trust online at http://uk.virginmoneygiving.com/ironman
To get the Outlaw experience you can view some race videos on Youtube. It will be shown on Sky Sports at the end of August.
Before the Race
Pre race (http://markstrainingblog.blogspot.com/2010/08/pre-outlaw.html)
Outlaw Race Day
Race morning (http://markstrainingblog.blogspot.com/2010/08/outlaw-race-morning.html)
Swim (http://markstrainingblog.blogspot.com/2010/08/outlaw-swim.html)
T1 (http://markstrainingblog.blogspot.com/2010/08/outlaw-t1.html)
Cycle (http://markstrainingblog.blogspot.com/2010/08/outlaw-cycle.html)
T2 (http://markstrainingblog.blogspot.com/2010/08/outlaw-t2.html)
Run (http://markstrainingblog.blogspot.com/2010/08/outlaw-run.html)
Post Race
Post Outlaw (http://markstrainingblog.blogspot.com/2010/08/post-outlaw.html)
Review of my Outlaw Performance (http://markstrainingblog.blogspot.com/2010/08/post-outlaw-review.html)
Race photos, videos, air horn and support was provided by youngest brother. The pre race photos are what I took in the build up to the race.
Post Outlaw Performance Review
I was pleased with my swim time and I did not feel too cold at any point of the swim and was feeling quite strong at the end and felt could go further.
T1 was a shorter distance but I was better prepared for the conditions plus we had official help getting the wet suit off.
The cycle I had a good overall time although the distance had started to affect me at about 75 miles but I managed to maintain a good pace to the end.
It is an average speed of 16.1 mph and from my GPS data I had maximum speed of 32.5 mph.
The graph below is my speed v distance, with the red line being my average for the complete course.
From it you can see the two points I stopped were the speed dips to zero. I am surprised at the amount of miles I was above my average speed. You can see the end part of the lap which is about 10 miles of above average speed about 30 miles apart, although the last lap it was not as fast as the other laps which would indicate muscle fatigue due to lack of long cycle rides. However for the remaining 10 miles when the adrenaline kicked in I still maintain a high speed. It also shows from about 75 miles there was more frequent slower sections again due to lack of long cycle rides.
T2 I was prepared for a quicker transition while on the end of the cycle, I minimised the amount of things I had to change which helped plus I also had a pit stop so thee could even be further room for improvement.
The run I went of faster than planned but I was able to maintain a run for most of the course while maintaining a reasonable pace. My average pace for the marathon was 11:18 minutes per mile.
From the graph below from my GPS device, the red line is my average pace for the complete course.
The spikes are when I walked through the aid stations and are fairly evenly spaced out. The course was virtually flat so there was no incline to slow the pace down apart from when going under one bridge. The fast spike down at 6 miles must be a GPS data issue when passing underneath the football stadium.
You can see I went off at a fast pace for the first mile. I the slowed down to a more suitable pace for the marathon and was faster than the average pace until 12.5 miles when I hit a bit of a hard patch during the race. After this for the next 10 miles I was maintain a fairly constant pace just a bit slower my race average pace. Then from 22 miles for 2 miles I picked up my pace this must have been at the last turnaround point and heading back to the finish. My slowed than for 2 miles when getting in to the lake area. Then for the last 1/2 mile I picked up the pace again. Strangely the last 200m of the race was my fastest pace at 7:59 minutes per mile.
I also got my nutrition fairly good and was only near the end of the run that I got a bit of an iffy stomach.
I enjoyed this event so much I have gone from not doing any long (ironman) distance triathlons next year to planning on doing this event again.
T1 was a shorter distance but I was better prepared for the conditions plus we had official help getting the wet suit off.
The cycle I had a good overall time although the distance had started to affect me at about 75 miles but I managed to maintain a good pace to the end.
It is an average speed of 16.1 mph and from my GPS data I had maximum speed of 32.5 mph.
The graph below is my speed v distance, with the red line being my average for the complete course.
From it you can see the two points I stopped were the speed dips to zero. I am surprised at the amount of miles I was above my average speed. You can see the end part of the lap which is about 10 miles of above average speed about 30 miles apart, although the last lap it was not as fast as the other laps which would indicate muscle fatigue due to lack of long cycle rides. However for the remaining 10 miles when the adrenaline kicked in I still maintain a high speed. It also shows from about 75 miles there was more frequent slower sections again due to lack of long cycle rides.
T2 I was prepared for a quicker transition while on the end of the cycle, I minimised the amount of things I had to change which helped plus I also had a pit stop so thee could even be further room for improvement.
The run I went of faster than planned but I was able to maintain a run for most of the course while maintaining a reasonable pace. My average pace for the marathon was 11:18 minutes per mile.
From the graph below from my GPS device, the red line is my average pace for the complete course.
The spikes are when I walked through the aid stations and are fairly evenly spaced out. The course was virtually flat so there was no incline to slow the pace down apart from when going under one bridge. The fast spike down at 6 miles must be a GPS data issue when passing underneath the football stadium.
You can see I went off at a fast pace for the first mile. I the slowed down to a more suitable pace for the marathon and was faster than the average pace until 12.5 miles when I hit a bit of a hard patch during the race. After this for the next 10 miles I was maintain a fairly constant pace just a bit slower my race average pace. Then from 22 miles for 2 miles I picked up my pace this must have been at the last turnaround point and heading back to the finish. My slowed than for 2 miles when getting in to the lake area. Then for the last 1/2 mile I picked up the pace again. Strangely the last 200m of the race was my fastest pace at 7:59 minutes per mile.
I also got my nutrition fairly good and was only near the end of the run that I got a bit of an iffy stomach.
I enjoyed this event so much I have gone from not doing any long (ironman) distance triathlons next year to planning on doing this event again.
Post Outlaw
You also got a finisher t-shirt along with the medal, so you had to put that on immediately.
I was slightly shattered to say the least but I still had to collect my bags and bike from transition.
You also got some more gels pack not sure if that is joke or not but will come in handy for other events/training.
The post race food was cold pasta and some strange type if soup both with vegetables in. I tried some of the pasta but it did not taste good after all the stuff I had eating all day, shame it did look good the few times I saw it when running past the finish area.
Once I got these and past the security checks I handed the bags to my brother and I pushed the bike using it as a walking aid!! That was after I found it in the transition even though they were in number order.
After getting some fresh warm clothes on I had a recovery milkshake which was easier to digest. We then headed back to cheer on other triathletes who were then on their last or 2nd last laps.
The post race chips and cider tasted so good while sitting down, although getting up and down the steps was a bit interesting due to muscle fatigue.
The next day I did a bit of light swimming in the hotel pool before using the steam room and sauna to help my recovery.
I had no breakfast as I had planned to stop at an all you can eat restaurant on the way back home.
I settled for the 7 courses and a drink with each as was also free refills. The plan was to eat reasonable portion sizes of different foods to get essential protein, nutrients and minerals to aid with my recover. I think below is what I had but has become a bit blurred after eating it all, my stomach was even in worse state than during the triathlon the previous day.
I first dodged the salad and soup sections and went straight to the chip shop section followed by, grill, pizza, pasta, indian, roast dinner and a chocolate cake to finish me off.
That capped of a good weekend all round. Just need to review my performance.
I was slightly shattered to say the least but I still had to collect my bags and bike from transition.
You also got some more gels pack not sure if that is joke or not but will come in handy for other events/training.
The post race food was cold pasta and some strange type if soup both with vegetables in. I tried some of the pasta but it did not taste good after all the stuff I had eating all day, shame it did look good the few times I saw it when running past the finish area.
Once I got these and past the security checks I handed the bags to my brother and I pushed the bike using it as a walking aid!! That was after I found it in the transition even though they were in number order.
After getting some fresh warm clothes on I had a recovery milkshake which was easier to digest. We then headed back to cheer on other triathletes who were then on their last or 2nd last laps.
The post race chips and cider tasted so good while sitting down, although getting up and down the steps was a bit interesting due to muscle fatigue.
The next day I did a bit of light swimming in the hotel pool before using the steam room and sauna to help my recovery.
I had no breakfast as I had planned to stop at an all you can eat restaurant on the way back home.
I settled for the 7 courses and a drink with each as was also free refills. The plan was to eat reasonable portion sizes of different foods to get essential protein, nutrients and minerals to aid with my recover. I think below is what I had but has become a bit blurred after eating it all, my stomach was even in worse state than during the triathlon the previous day.
I first dodged the salad and soup sections and went straight to the chip shop section followed by, grill, pizza, pasta, indian, roast dinner and a chocolate cake to finish me off.
That capped of a good weekend all round. Just need to review my performance.
Outlaw Run
At the start of the run there was plenty of pirate supporters and general support for pirates. I blame this for me going of closer to a 10km pace (8:30 minutes per mile) for the first half a mile or so. Plus I was also chasing down the person in the Norwich city top.
The run route was a lap of the lake and then it was 3 times out and back to the turnaround point in the city centre and a lap of the lake.
The out and back section was on the banks of the River Trent which was mostly a gravel footpath until near the city centre at Nottingham forest ground which you ran under a stand before about another half mile to the turnaround point. At the turn around point was an aid station and you could also see all the music festival and fairground rides on the other side of the river (this is where the Nottingham marathon and half finishes).
The run aid stations were said to be on average 1.2 miles (10-15 minutes) apart, so there was plenty available so was down timing the nutrition right for the conditions and the state you are in at this point.
There was a lot of support at the finish end of the lake on both sides of the lake with only a few at the far end.
I waited until the second aid station to get some just to settle my stomach from the transition form cycle to run. For the first lap around the lake I kept it at a fast but comfortable pace but the person in the Norwich top had a 1km lead on me. You got a bit of support as you ran the other side of the finish line which you had to do 3 times before finishing. You could see the (rowing) finish tower from the other end of the lake some 2km+ away.
From this point I was trying to run but walk through the aid stations. At the aid stations I was trying to alternate having from a combination of gels, sports drink, water and crisps. This was to ensure I was getting enough fluids, salt and carbohydrates (calories) but not too much to put stress on digestion. I was trying not to have any semi flat cola until the last 10 or so miles when I would be starting to hurt.
This plan was working well to about 12 miles when I started to hit the wall and had to take more walk breaks. So I decided to have one of the extra sodium gels I had taken with me before I got the next aid station (to save time) but they had ran out of water and this type of gels you need to take water afterwards.
So I was run/walking along and was chatting to a few of the other triathletes. One of them offered some of the drink he was carrying with him, I had the nerve to ask what it was as I did not want to get a dodgier stomach but any liquid would have done. It was just water with a salt tablet I have used, so it was ok. It was only another half mile to the next aid station at this point. When I reached it I had a few drinks and started on the cola drinks from then on a few aid stations.
At this point I was gone due the heat and fatigue but still walking along getting closer to the finish. I had to use various mental techniques to get me back running al be it at slower pace by about 1-2 minute per mile.
The one that got me moving again at this point was remember my nephew lying motionless in a hospital when he had meningitis, thinking he did not quit so why should I on bit of a swim, cycle and run. Plus he and his sister (my tri coaches) told me for the previous Ironman I just need to run fast. With that in my head I was getting a bit emotional (again) which I was using as a distraction to run through the pain.
When I got back to the lake side again I could hear my brother from about 1 mile, well it was the air horn he had. This gave me a bit of an extra boost.
I just had one more out and back section and a bit over ¾ lap of the lake to do. Looking at my time and distance on my GPS I did a bit of arithmetic and worked out I was possible on for a sub 5 hour marathon at the end of an long distance (Ironman) triathlon. That was my target for the remainder of the run.
I got chatting to person who was doing the same pace as me, it turns out he came from somewhere in the same country I am from. We ran together for a good few miles until near the end of the lake as it was his last lap, I asked if he would pace with me for one my loop but he declined.
On the last out and back section I over took the person on the Norwich city top, now I just had to maintain my lead. This gave me an additional incentive to keep going at the current pace/strategy.
Once I reached the turnaround point for the last time I think I started to pick up the pace slightly or it felt like it as I was on the last section before it will be over. When I collect the last band on the way in to the lake are it felt so good (low tech backup to timing mats and counting laps). I think it helped being lots of pirates doing the race and supporting as you did not have to go far to see another pirate. On occasions you were running with pirates who were on a different amount of laps, did this a few times on the last 10 miles of the run and within the last 3 miles.
With about 2 miles to go when running around the lake for the last time a gander of geese decide to waddle across the path. At this point I thought if they attacked me I could not run off that fast so I gave them a wide berth just to be on the safe side.
Within the last 1/2 mile I saw one of the pirates I knew who said that there was a “rival” tri group person ahead for me to chase down. I somehow managed that with a good few hundred meters to go and over took a few others. I did think about sprinting down the finish line area to overtake another person but I already had “sprinted” the finish at Ironman Austria so I decided to soak up the atmosphere this time.
I crossed the finished line and commentator said “You are an Outlaw”.
I finished the marathon in a time of 4:56:10 which is a PB (at Long Distance Triathlons).
I completed the triathlon in 13:32:54 which is a PB by another 59 minutes on top of the 58 minute PB improvements set in Austria just 5 weeks previously. This makes my average pace for the marathon was 11:18 minutes per mile.
Plus I finished in daylight for the first time!!!
From there I headed to the medical tent apart from the obvious fatigue I was feeling dehydrated, bit nausea plus feeling a bit sunburnt despite being covered up. After a well deserved sit down (not bad enough to lie down) and some water and ginger biscuits as was starting feel a lot better.
Now just need to collect my kit.
The run route was a lap of the lake and then it was 3 times out and back to the turnaround point in the city centre and a lap of the lake.
The out and back section was on the banks of the River Trent which was mostly a gravel footpath until near the city centre at Nottingham forest ground which you ran under a stand before about another half mile to the turnaround point. At the turn around point was an aid station and you could also see all the music festival and fairground rides on the other side of the river (this is where the Nottingham marathon and half finishes).
The run aid stations were said to be on average 1.2 miles (10-15 minutes) apart, so there was plenty available so was down timing the nutrition right for the conditions and the state you are in at this point.
There was a lot of support at the finish end of the lake on both sides of the lake with only a few at the far end.
I waited until the second aid station to get some just to settle my stomach from the transition form cycle to run. For the first lap around the lake I kept it at a fast but comfortable pace but the person in the Norwich top had a 1km lead on me. You got a bit of support as you ran the other side of the finish line which you had to do 3 times before finishing. You could see the (rowing) finish tower from the other end of the lake some 2km+ away.
From this point I was trying to run but walk through the aid stations. At the aid stations I was trying to alternate having from a combination of gels, sports drink, water and crisps. This was to ensure I was getting enough fluids, salt and carbohydrates (calories) but not too much to put stress on digestion. I was trying not to have any semi flat cola until the last 10 or so miles when I would be starting to hurt.
This plan was working well to about 12 miles when I started to hit the wall and had to take more walk breaks. So I decided to have one of the extra sodium gels I had taken with me before I got the next aid station (to save time) but they had ran out of water and this type of gels you need to take water afterwards.
So I was run/walking along and was chatting to a few of the other triathletes. One of them offered some of the drink he was carrying with him, I had the nerve to ask what it was as I did not want to get a dodgier stomach but any liquid would have done. It was just water with a salt tablet I have used, so it was ok. It was only another half mile to the next aid station at this point. When I reached it I had a few drinks and started on the cola drinks from then on a few aid stations.
At this point I was gone due the heat and fatigue but still walking along getting closer to the finish. I had to use various mental techniques to get me back running al be it at slower pace by about 1-2 minute per mile.
The one that got me moving again at this point was remember my nephew lying motionless in a hospital when he had meningitis, thinking he did not quit so why should I on bit of a swim, cycle and run. Plus he and his sister (my tri coaches) told me for the previous Ironman I just need to run fast. With that in my head I was getting a bit emotional (again) which I was using as a distraction to run through the pain.
When I got back to the lake side again I could hear my brother from about 1 mile, well it was the air horn he had. This gave me a bit of an extra boost.
I just had one more out and back section and a bit over ¾ lap of the lake to do. Looking at my time and distance on my GPS I did a bit of arithmetic and worked out I was possible on for a sub 5 hour marathon at the end of an long distance (Ironman) triathlon. That was my target for the remainder of the run.
I got chatting to person who was doing the same pace as me, it turns out he came from somewhere in the same country I am from. We ran together for a good few miles until near the end of the lake as it was his last lap, I asked if he would pace with me for one my loop but he declined.
On the last out and back section I over took the person on the Norwich city top, now I just had to maintain my lead. This gave me an additional incentive to keep going at the current pace/strategy.
Once I reached the turnaround point for the last time I think I started to pick up the pace slightly or it felt like it as I was on the last section before it will be over. When I collect the last band on the way in to the lake are it felt so good (low tech backup to timing mats and counting laps). I think it helped being lots of pirates doing the race and supporting as you did not have to go far to see another pirate. On occasions you were running with pirates who were on a different amount of laps, did this a few times on the last 10 miles of the run and within the last 3 miles.
With about 2 miles to go when running around the lake for the last time a gander of geese decide to waddle across the path. At this point I thought if they attacked me I could not run off that fast so I gave them a wide berth just to be on the safe side.
Within the last 1/2 mile I saw one of the pirates I knew who said that there was a “rival” tri group person ahead for me to chase down. I somehow managed that with a good few hundred meters to go and over took a few others. I did think about sprinting down the finish line area to overtake another person but I already had “sprinted” the finish at Ironman Austria so I decided to soak up the atmosphere this time.
I crossed the finished line and commentator said “You are an Outlaw”.
I finished the marathon in a time of 4:56:10 which is a PB (at Long Distance Triathlons).
I completed the triathlon in 13:32:54 which is a PB by another 59 minutes on top of the 58 minute PB improvements set in Austria just 5 weeks previously. This makes my average pace for the marathon was 11:18 minutes per mile.
Plus I finished in daylight for the first time!!!
From there I headed to the medical tent apart from the obvious fatigue I was feeling dehydrated, bit nausea plus feeling a bit sunburnt despite being covered up. After a well deserved sit down (not bad enough to lie down) and some water and ginger biscuits as was starting feel a lot better.
Now just need to collect my kit.
Outlaw Cycle
The first part of the cycle route was a few miles around the lake on the footpath.
After this cycle route had about a 10 mile section to and from the loop section which 3 laps of the loop had to be done before returning back.
On the loop section I renamed the first half of the road to Southwell as Pirate Road, as the pirates were also helping marshalling at points along the road and at an aid station. It had various pirate related signs which made me laugh plus even big pirate banners/flags. Before each aid station was a goal net for throwing discarded drinks bottles in to, it would give me something to do at other aid stations. At this point I had enough drinks so I did not need any supplies.
For the next few miles were a few undulations before heading fast (nearly 30 mph) into Southwell past Southwell Minster (Cathedral) before a sharp 90 degree right turn.
My brother was there on the second lap with his air (fog) horn, luckily he had shown it to me before hand as I would have came off with the shock and loudness of it.
We then went round a few other sharp turns around the town past the race course before heading out in the countryside. There was a Sherwood car restoration company we went past which made me smile when I saw the name.
At the next turn at the far north east of the course was a 130 degree left turn on to a major road. They with a external company came up with a structure to go over the kerbs to allow a safer joining the road. It was like wooden ramp with sandpaper on it. My concerns were getting a puncture on it and the dismount end was not aligned to the edge of the road surface. After the shock of it the first lap I was able to get over it ok in a low gear to ensure I did not fall off.
The top section of the lap I was more undulating and was a bit more exposed to the wind. Which on the first lap my cycle computer showed it was only 16c which I was not too happy about the short sleeves and the lack of cycle arm warmers (tubular shaped material) at the expo.
At the north west end of the course due to joining another major road on a hill we went through a pub car ark which was fenced off with people drink the other side while we were putting in all the effort. There were a few more climbs which were only 200m at most before a nice flattish section which I was cruising along at 20+ mph in aero position.
Starting the second lap it was starting to heat up and the warmest temperature on my bike computer was 29c, I was now glad of the short sleeves.
The aid stations on average were about 12 miles (45 minutes) between each. So on the second lap onwards I was getting at least one drink at each to ensure I remained hydrated. I had also kept one of the 2 bottles I started with until I started the 2nd lap as it was a different make from the race drink, which I had made up stronger to have extra carbohydrates (calories) due to no food on the course.
On a couple of the aid stations I also added to the sports drink a carbohydrate sport powder I had with me to give extra energy and sodium/potassium (essential salts).
I was at regular time intervals having part of an energy bar and cola powerbar rideshots with caffeine. With about half of the last lap to go these had all been eating and I was switching over to using a couple of gels I had with me. This should help my stomach before starting to run with not so much solid food at the end of the cycle.
There was support in various places along the route which was encouraging, with the pirates getting a lot of support. I was say hi to the pirates as they went past me or I went past a few of them. The route was more undulating than I thought but nothing really that steep or long.
On the last lap I was having a bit of a yoyo ride (ensure we meet the drafting rules) with a women who had a duff beer cycle top on, mmm duff. I was also doing some mental arithmetic in my head (not a good idea at this stage of the race) I was possible on for a sub 7 hour cycle, this kept me pushing on when I was starting to struggle.
On the way back we had through some country lanes that had speed bumps and poor road surface, they even took us on a different lane to avoid the worst section. From here you had to watch out for cars going slowly as it was just wide enough for one car in places and even cars stopped in the route asking questions to a marshal at a car park, I was not best pleased having to stop with half mile from the end.
On the way in to transition I decided I would take my feet out of the cycle shoes and just pedal with my feet on top of them. This should save time in transition. However I was not prepared how short the road was in to the dismount line and the speed bumps, I just about managed to get my feet out in time.
I handed my bike of to the marshals to rack and ran in to transition in the process crossing the timing mat.
My cycle time was 6:56:29 which is a PB for me. It is an average speed of 16.1 mph.
Then in to T2 after all the above cycling.
After this cycle route had about a 10 mile section to and from the loop section which 3 laps of the loop had to be done before returning back.
On the loop section I renamed the first half of the road to Southwell as Pirate Road, as the pirates were also helping marshalling at points along the road and at an aid station. It had various pirate related signs which made me laugh plus even big pirate banners/flags. Before each aid station was a goal net for throwing discarded drinks bottles in to, it would give me something to do at other aid stations. At this point I had enough drinks so I did not need any supplies.
For the next few miles were a few undulations before heading fast (nearly 30 mph) into Southwell past Southwell Minster (Cathedral) before a sharp 90 degree right turn.
My brother was there on the second lap with his air (fog) horn, luckily he had shown it to me before hand as I would have came off with the shock and loudness of it.
We then went round a few other sharp turns around the town past the race course before heading out in the countryside. There was a Sherwood car restoration company we went past which made me smile when I saw the name.
At the next turn at the far north east of the course was a 130 degree left turn on to a major road. They with a external company came up with a structure to go over the kerbs to allow a safer joining the road. It was like wooden ramp with sandpaper on it. My concerns were getting a puncture on it and the dismount end was not aligned to the edge of the road surface. After the shock of it the first lap I was able to get over it ok in a low gear to ensure I did not fall off.
The top section of the lap I was more undulating and was a bit more exposed to the wind. Which on the first lap my cycle computer showed it was only 16c which I was not too happy about the short sleeves and the lack of cycle arm warmers (tubular shaped material) at the expo.
At the north west end of the course due to joining another major road on a hill we went through a pub car ark which was fenced off with people drink the other side while we were putting in all the effort. There were a few more climbs which were only 200m at most before a nice flattish section which I was cruising along at 20+ mph in aero position.
Starting the second lap it was starting to heat up and the warmest temperature on my bike computer was 29c, I was now glad of the short sleeves.
The aid stations on average were about 12 miles (45 minutes) between each. So on the second lap onwards I was getting at least one drink at each to ensure I remained hydrated. I had also kept one of the 2 bottles I started with until I started the 2nd lap as it was a different make from the race drink, which I had made up stronger to have extra carbohydrates (calories) due to no food on the course.
On a couple of the aid stations I also added to the sports drink a carbohydrate sport powder I had with me to give extra energy and sodium/potassium (essential salts).
I was at regular time intervals having part of an energy bar and cola powerbar rideshots with caffeine. With about half of the last lap to go these had all been eating and I was switching over to using a couple of gels I had with me. This should help my stomach before starting to run with not so much solid food at the end of the cycle.
There was support in various places along the route which was encouraging, with the pirates getting a lot of support. I was say hi to the pirates as they went past me or I went past a few of them. The route was more undulating than I thought but nothing really that steep or long.
On the last lap I was having a bit of a yoyo ride (ensure we meet the drafting rules) with a women who had a duff beer cycle top on, mmm duff. I was also doing some mental arithmetic in my head (not a good idea at this stage of the race) I was possible on for a sub 7 hour cycle, this kept me pushing on when I was starting to struggle.
On the way back we had through some country lanes that had speed bumps and poor road surface, they even took us on a different lane to avoid the worst section. From here you had to watch out for cars going slowly as it was just wide enough for one car in places and even cars stopped in the route asking questions to a marshal at a car park, I was not best pleased having to stop with half mile from the end.
On the way in to transition I decided I would take my feet out of the cycle shoes and just pedal with my feet on top of them. This should save time in transition. However I was not prepared how short the road was in to the dismount line and the speed bumps, I just about managed to get my feet out in time.
I handed my bike of to the marshals to rack and ran in to transition in the process crossing the timing mat.
My cycle time was 6:56:29 which is a PB for me. It is an average speed of 16.1 mph.
Then in to T2 after all the above cycling.
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