This week I have gained 1lb 2oz (0.5Kg) with my % body fat decreasing by 1.5%.
The weight gain was a bit surprising due to the 15 hours of exercise in the last week.
Tuesday, June 28, 2011
Last Weeks Exercise
Last week I did over 15 hours of exercise, this included an open water aquathon and a hot and hilly hundred km cycle ride :-)
Below is the breakdown percentage by time.
I was pleased with the amount of time cycled and swam this week. This also included a open water race which I got to practice my transitions in a race conditions. The time walking could have been less with either my run or cross training being higher.
This was a big week for me, I think the following week will be slightly easier.
Below is the breakdown percentage by time.
| Bike | 38% | ||
| Run | 17% | ||
| Swim | 17% | ||
| Walk | 15% | ||
| Cross | 13% |
I was pleased with the amount of time cycled and swam this week. This also included a open water race which I got to practice my transitions in a race conditions. The time walking could have been less with either my run or cross training being higher.
This was a big week for me, I think the following week will be slightly easier.
Hot and Hilly Cycle Ride
This weekend I decided to do a fairly long cycle ride for me of 62 miles (100 Km). Not sure why I thought starting at 11:30am in 31c heat was a good idea.
The first 20 miles I was quite quick for me with a lot of time on the aerobars. The next 20 miles surprised me by how hilly they were especially when I knew the next 10 miles were hilly, hence my pace dropped down a bit. I was starting to get a bit dehydrated and/or the effects of the heat. The mobile take away was not in its usual place whihc I had planned to get some drinks from, the nearest shop I knew was back about 2 miles but I wanted to keep heading home. Then I remembered there was a supermarket petrol station only a mile or so away. When I got there I down 0.5l of cold drink and put the other in one of my drinks bottles for the remaining 10 or less miles.
I had two bananas while going around along with my 1.5l of drink (isotonic and minerals drinks) but I did not want nay of the food I had with me, must have timed having porridge correctly.
In the end I made it back in 4:12 which was an average of 14.8 mph which I was glad I made it back in the hot weather.
What a difference a couple of weeks make both hilly but one in 8c, wind and rain and the other in 31c, with a slight cooling breeze and sunny.
The first 20 miles I was quite quick for me with a lot of time on the aerobars. The next 20 miles surprised me by how hilly they were especially when I knew the next 10 miles were hilly, hence my pace dropped down a bit. I was starting to get a bit dehydrated and/or the effects of the heat. The mobile take away was not in its usual place whihc I had planned to get some drinks from, the nearest shop I knew was back about 2 miles but I wanted to keep heading home. Then I remembered there was a supermarket petrol station only a mile or so away. When I got there I down 0.5l of cold drink and put the other in one of my drinks bottles for the remaining 10 or less miles.
I had two bananas while going around along with my 1.5l of drink (isotonic and minerals drinks) but I did not want nay of the food I had with me, must have timed having porridge correctly.
In the end I made it back in 4:12 which was an average of 14.8 mph which I was glad I made it back in the hot weather.
What a difference a couple of weeks make both hilly but one in 8c, wind and rain and the other in 31c, with a slight cooling breeze and sunny.
Thursday, June 23, 2011
Evening Open Water Aquathon
Tonight I did an evening OpenWater Aquathon. It started with a 750m lake swim and then a 5.1km run.
There was only about 10 people doing it, so there was not much of a mass start so started in the middle to get my swim start confidence. Most people left me standing in the first few strokes but there was a few other people at my pace plus the others lake swimming. In the last half of the straight I think I was catching some people up. I was sighting the buoys quite well and did not go too far of course but had not much arm power after the weights earlier in the week due to DOMS. The only issue was the amount and height of the weeds in places but good practise for my main race.
Transition was quick for me, once reached it from the lake which included climbing a ladder!! I had laid my running stuff out including an extra t shirt rolled to to get on easy when wet.
The run was 3 laps around the lake and a cross country style apart from the short section across the car park. I tried some different running shoes which was ok for this type of terrain but will need to try on other surfaces before using in main race. I was getting faster on each lap despite the swams of flies on the far side of the lake, I was glad a had a hat on so I did not get many on my face or swallow.
Based on memory I think my times were told to me as I went through each checkpoints was 16 minutes swim and 24 minute run.
Learning Points
On swim stay focused on stroke ignoring pace others around and amount of weeds.
For transition lay the kit out in correct order and prepared to get on when wet. Also have a towel to wipe feet on and stand on when putting shoes on to avoid getting geese poo on socks and in shoes.
On the run know the route and surface and have suitable footware.
There was only about 10 people doing it, so there was not much of a mass start so started in the middle to get my swim start confidence. Most people left me standing in the first few strokes but there was a few other people at my pace plus the others lake swimming. In the last half of the straight I think I was catching some people up. I was sighting the buoys quite well and did not go too far of course but had not much arm power after the weights earlier in the week due to DOMS. The only issue was the amount and height of the weeds in places but good practise for my main race.
Transition was quick for me, once reached it from the lake which included climbing a ladder!! I had laid my running stuff out including an extra t shirt rolled to to get on easy when wet.
The run was 3 laps around the lake and a cross country style apart from the short section across the car park. I tried some different running shoes which was ok for this type of terrain but will need to try on other surfaces before using in main race. I was getting faster on each lap despite the swams of flies on the far side of the lake, I was glad a had a hat on so I did not get many on my face or swallow.
Based on memory I think my times were told to me as I went through each checkpoints was 16 minutes swim and 24 minute run.
Learning Points
On swim stay focused on stroke ignoring pace others around and amount of weeds.
For transition lay the kit out in correct order and prepared to get on when wet. Also have a towel to wipe feet on and stand on when putting shoes on to avoid getting geese poo on socks and in shoes.
On the run know the route and surface and have suitable footware.
Tuesday, June 21, 2011
Weekly Weigh In
This week I lost 3lb 2 oz (1.4 Kg) with my % body fat increase 3%.
I was pleasantly surprised about the weight loss due to the low volume of training last week. The % body fat increase I was expecting due to the even bigger decrease in this the previous week. I think the ramp up in training already this week has helped with even more planned.
I was pleasantly surprised about the weight loss due to the low volume of training last week. The % body fat increase I was expecting due to the even bigger decrease in this the previous week. I think the ramp up in training already this week has helped with even more planned.
Sunday, June 19, 2011
Weekly Weigh In
Last week I gained 1 3/4 lb (0.8Kg) with an my body fat down 4%. Based on that it looks like I gained a lot of muscle this week.
Perhaps it was the 14 hours of exercise the previous week which included a hilly middle distance triathlon?
Perhaps it was the 14 hours of exercise the previous week which included a hilly middle distance triathlon?
Last Two Weeks Training
Over the last two weeks I have done 14 hours and 7 hours of training. Two weeks ago did include a triathlon in poor weather conditions which took me over 7 hours to complete. The following week I think I was affected by the race in cold and the journey back home on the same day.
Generally the % of time was a good mixture without doing long sessions (apart from the race). This week should be back to a good volume.
Generally the % of time was a good mixture without doing long sessions (apart from the race). This week should be back to a good volume.
Bala Middle Distance Triathlon 2011 - Race Report
The day before weather conditions were fine blue sky and some few fluffy clouds with a reasonable temperature (a bit on the cold side for me).
I was feeling fine and relaxed despite not really training enough for the Swim 2km, Cycle 81km and Run 20km in the hills of North Wales.
The forecasted weather was not looking good for race day so when I picked up goody bag after registration I was thinking about going home then but as I was up here I thought I might as well stay and do it as the lake looks quite nice.
A race report is available on the organising clubs web site (images may for dramatic affect and not the race day) along with the route and profile of the courses.
Race Day
On the day of the race after getting chip and number it then started to rain for the rest of the day. My idea of wearing long shorts to acclimatise was not a good idea in the cold and rain.
I had a good spot in transition which would be easy for me to find. Second row back from lake next to the tree (only one in transition area) it might give some shelter.
Swim
I was actually glad to get my wetsuit on, although my feet were cold on the damp grass and rain. It was getting colder while waiting for the race to start was delayed by 10 minutes
Once in the lake it felt it was warmer than standing around. It took me a few attempts to get my face in water due to temperature, I think the reported surface temp was 10c.
I started on back right of the start wave which was the first of three. Which I tried to go in a straight line to the last buoy as the rest looked like was on a slight angle from the start. This also avoided most swimmers who went to the left.
After about 950m we turned left for 100m, then the waves started before turned left again and the long swim back 950m.
I really enjoyed swim in the waves (0.5ft) getting thrown around a bit extra water swallowed sometimes when judging crest of wave wrong. I think the waves helped spotting the exit better as you were bobbing up and down and could spot the big red inflatable at the swim exit.
Got to end of the swim felt I could have done more and muscles not feeling as tiered despite the length of the swim. The hardest bit of the swim was getting out of the lake. As you are a bit disoriented after the swim trying to stand up in shallow water on stones was interesting and then walking along a pier to the transition area. It took me over a minute to get out of the lake after stopping swimming.
T1
I kept all the layers in my tri box but separated into cycle and run sides to try and keep the kit drier for longer. I had double of everything apart from leggings which I had just my trisuit on, including 3 pairs of socks (calf length and winter cycling socks) and overshoe covers. Then I had winter gloves two hats and sunglasses (optimistic), cycle helmet and a waterproof jacket.
The person next to me I thought he was putting on his wrong shoes (running not cycling) but he was quitting after the swim
Cycle
The course is a hilly out and back course. By the time I was on my bike people already turning back quitting on the cycle from the start of the cycle for miles with some of them just wearing trisuit in the poor weather conidtions. It was turning in to surviving and not a goal time.
A notable moment on the bike was about 8 miles in to the ride on the 10% downhill going 30 mph+ with brakes on (not working well in the wet) and a side wind which pushed the person in front of me in to my line and I was catching them up, it was “nice moment” with cars coming the other direction. Pity this was at a really great scenic view looking down in to the valley.
I was struggling on the hills which were not helped by the temperature being 8-11c on my bike sensor which does not include wind or rain chill.
When you see a person in phone box to keep warm you know it’s not going to be a good day. The ambulance and support vehicles were busy transporting people back to start and the marshals were in full weather gear.
Finally got to the turnaround point were the aid station was had a minutes rest filling up drinks bottle with isotonic powder I had and had something to eat. I also ensured that my kit was correctly fitting as I did not want to cold in this weather. There was quite a few taking a break from the elements. Then started off again which was up yet another hill.
There were a few supporters out in places braving the elements which was appreciated.
It seemed to be harder on the way perhaps due to the head winds and seemed more inclines. Up the 10% incline I was struggling to do 4 mph but I was catching others up until the pulled away on the down hill section.
I had oat and fruit bars on the bike every 30 minutes until the last hour then just drinks and gels, this seemed to walk for me nutritionally and I was able to open them up on the bike with my winter gloves on.
I finally made it back to T2.
T2
When I got back to my bike rack I was asked by a marshal "if I wanted to continue as I did not look well". "It was just the cold on the bike" I said and I was ok to carry on. I then changed in to to a couple of other dry running layers but keeping waterproof on top, plus a woolly hat with a baseball cap underneath and pair of running gloves.
Also took my 0.7 litre Polish Isotonic drink, it tastes a bit like hot lemon so might be useful keeping the cold away plus a few gels.
Run
The run is a hilly out and back along road next to lake.
The first half mile is on flat gravel path next to lake before joining the road and the only flat section that I remember. There was not many people going out still, I thought I was the last. However there was a few other that came past me after a few miles plus I was catching up others. This was going to be mentally tough as there was not going to be as much support on the run course (runners and spectators) as there normally is.
It was survival day and I was getting support from those going back and the few supporters that were out. I was planning to drink sips every mile marker and every 3 miles a gel.
After 3 miles in my muscles starting to fatigue and was walking any incline but I made time up on the down hills and any slightly flat bits.
I was really glad to see the turnaround point at the top of the steepest hill, I had some water (might be rain water). Now I was heading back to the finish only 6 miles/1 hour away.
I was now starting to Yo-yo with a few others when I was running and walking, so we were chatting a bit just to get round. By the time we had got to 2 miles from the end we were all doing our own pace to make it to the finish.
In the last half mile I saw a fellow pirate (tri club) 100m+ ahead turn around and then start to pick up pace. I nearly caught them up I need a few meters more to catch them.
However I made it, I survived Bala 2011.
Race Review
My times below are from the official results with some analysis from my GPS devices. These were my worst times at this course and my total time was 70 minutes slower than last year.
Overall time = 7:06:06
Swim = 51:07
T1 = 10:07
Cycle = 3:42:45
T2 = 10:09
Run = 2:12:01
Based on my position on each of the three disciplines the swim was the best, followed by run and then cycle. This was a bit of a surprise for me.
I did fell I had a good swim in terms of sighting and my muscles did not feel fatigued at the end of the swim or even part way round.
The cycle need to do more especially on hills. But I did cycle in wind and rain from the start and pleased with my bike handling skills in the conditions. I had good choices of kit available and nutrition on the bike. My average speed was 13.9 mph and fastest 34.2 mph with my cadence average being 63.7 and max at 87.1 rpm. Both of these averages need to be higher but I was in low gears on the inclines which slowed both speeds down. The most consistent 4 miles were about 7 miles from the end when I realised how close we were from the end of the cycle.
Running I was pleased with the endurance including mental part plus my kit and nutrition choices were good. My average pace was 10:41 with the fastest being 6:41 pace (for 0,4 miles sprint finish). My first mile split was 9 minute mile which was possible too fast and they got slower by about 20 seconds per mile from then until mile 6 which was 1 minute slower than the previous mile. The next 6 miles the split times fluctuated but all higher than the average pace.
My T1 and T2 times need to be improved but I was concentrating on getting warm dry layers of clothes on.
I was about 13 places from the end but from the number of entries 33% did not complete the race, I DID NOT QUIT.
After all that I was glad I did this race in the worst conditions I have raced a triathlon in, pitty it was on one of the toughest courses in the UK.
The post race chips, spam fritter and cup of tea tasted great and nice and warm, mmm.
I was feeling fine and relaxed despite not really training enough for the Swim 2km, Cycle 81km and Run 20km in the hills of North Wales.
The forecasted weather was not looking good for race day so when I picked up goody bag after registration I was thinking about going home then but as I was up here I thought I might as well stay and do it as the lake looks quite nice.
A race report is available on the organising clubs web site (images may for dramatic affect and not the race day) along with the route and profile of the courses.
Race Day
On the day of the race after getting chip and number it then started to rain for the rest of the day. My idea of wearing long shorts to acclimatise was not a good idea in the cold and rain.
I had a good spot in transition which would be easy for me to find. Second row back from lake next to the tree (only one in transition area) it might give some shelter.
Swim
I was actually glad to get my wetsuit on, although my feet were cold on the damp grass and rain. It was getting colder while waiting for the race to start was delayed by 10 minutes
Once in the lake it felt it was warmer than standing around. It took me a few attempts to get my face in water due to temperature, I think the reported surface temp was 10c.
I started on back right of the start wave which was the first of three. Which I tried to go in a straight line to the last buoy as the rest looked like was on a slight angle from the start. This also avoided most swimmers who went to the left.
After about 950m we turned left for 100m, then the waves started before turned left again and the long swim back 950m.
I really enjoyed swim in the waves (0.5ft) getting thrown around a bit extra water swallowed sometimes when judging crest of wave wrong. I think the waves helped spotting the exit better as you were bobbing up and down and could spot the big red inflatable at the swim exit.
Got to end of the swim felt I could have done more and muscles not feeling as tiered despite the length of the swim. The hardest bit of the swim was getting out of the lake. As you are a bit disoriented after the swim trying to stand up in shallow water on stones was interesting and then walking along a pier to the transition area. It took me over a minute to get out of the lake after stopping swimming.
T1
I kept all the layers in my tri box but separated into cycle and run sides to try and keep the kit drier for longer. I had double of everything apart from leggings which I had just my trisuit on, including 3 pairs of socks (calf length and winter cycling socks) and overshoe covers. Then I had winter gloves two hats and sunglasses (optimistic), cycle helmet and a waterproof jacket.
The person next to me I thought he was putting on his wrong shoes (running not cycling) but he was quitting after the swim
Cycle
The course is a hilly out and back course. By the time I was on my bike people already turning back quitting on the cycle from the start of the cycle for miles with some of them just wearing trisuit in the poor weather conidtions. It was turning in to surviving and not a goal time.
A notable moment on the bike was about 8 miles in to the ride on the 10% downhill going 30 mph+ with brakes on (not working well in the wet) and a side wind which pushed the person in front of me in to my line and I was catching them up, it was “nice moment” with cars coming the other direction. Pity this was at a really great scenic view looking down in to the valley.
I was struggling on the hills which were not helped by the temperature being 8-11c on my bike sensor which does not include wind or rain chill.
When you see a person in phone box to keep warm you know it’s not going to be a good day. The ambulance and support vehicles were busy transporting people back to start and the marshals were in full weather gear.
Finally got to the turnaround point were the aid station was had a minutes rest filling up drinks bottle with isotonic powder I had and had something to eat. I also ensured that my kit was correctly fitting as I did not want to cold in this weather. There was quite a few taking a break from the elements. Then started off again which was up yet another hill.
There were a few supporters out in places braving the elements which was appreciated.
It seemed to be harder on the way perhaps due to the head winds and seemed more inclines. Up the 10% incline I was struggling to do 4 mph but I was catching others up until the pulled away on the down hill section.
I had oat and fruit bars on the bike every 30 minutes until the last hour then just drinks and gels, this seemed to walk for me nutritionally and I was able to open them up on the bike with my winter gloves on.
I finally made it back to T2.
T2
When I got back to my bike rack I was asked by a marshal "if I wanted to continue as I did not look well". "It was just the cold on the bike" I said and I was ok to carry on. I then changed in to to a couple of other dry running layers but keeping waterproof on top, plus a woolly hat with a baseball cap underneath and pair of running gloves.
Also took my 0.7 litre Polish Isotonic drink, it tastes a bit like hot lemon so might be useful keeping the cold away plus a few gels.
Run
The run is a hilly out and back along road next to lake.
The first half mile is on flat gravel path next to lake before joining the road and the only flat section that I remember. There was not many people going out still, I thought I was the last. However there was a few other that came past me after a few miles plus I was catching up others. This was going to be mentally tough as there was not going to be as much support on the run course (runners and spectators) as there normally is.
It was survival day and I was getting support from those going back and the few supporters that were out. I was planning to drink sips every mile marker and every 3 miles a gel.
After 3 miles in my muscles starting to fatigue and was walking any incline but I made time up on the down hills and any slightly flat bits.
I was really glad to see the turnaround point at the top of the steepest hill, I had some water (might be rain water). Now I was heading back to the finish only 6 miles/1 hour away.
I was now starting to Yo-yo with a few others when I was running and walking, so we were chatting a bit just to get round. By the time we had got to 2 miles from the end we were all doing our own pace to make it to the finish.
In the last half mile I saw a fellow pirate (tri club) 100m+ ahead turn around and then start to pick up pace. I nearly caught them up I need a few meters more to catch them.
However I made it, I survived Bala 2011.
Race Review
My times below are from the official results with some analysis from my GPS devices. These were my worst times at this course and my total time was 70 minutes slower than last year.
Overall time = 7:06:06
Swim = 51:07
T1 = 10:07
Cycle = 3:42:45
T2 = 10:09
Run = 2:12:01
Based on my position on each of the three disciplines the swim was the best, followed by run and then cycle. This was a bit of a surprise for me.
I did fell I had a good swim in terms of sighting and my muscles did not feel fatigued at the end of the swim or even part way round.
The cycle need to do more especially on hills. But I did cycle in wind and rain from the start and pleased with my bike handling skills in the conditions. I had good choices of kit available and nutrition on the bike. My average speed was 13.9 mph and fastest 34.2 mph with my cadence average being 63.7 and max at 87.1 rpm. Both of these averages need to be higher but I was in low gears on the inclines which slowed both speeds down. The most consistent 4 miles were about 7 miles from the end when I realised how close we were from the end of the cycle.
Running I was pleased with the endurance including mental part plus my kit and nutrition choices were good. My average pace was 10:41 with the fastest being 6:41 pace (for 0,4 miles sprint finish). My first mile split was 9 minute mile which was possible too fast and they got slower by about 20 seconds per mile from then until mile 6 which was 1 minute slower than the previous mile. The next 6 miles the split times fluctuated but all higher than the average pace.
My T1 and T2 times need to be improved but I was concentrating on getting warm dry layers of clothes on.
I was about 13 places from the end but from the number of entries 33% did not complete the race, I DID NOT QUIT.
After all that I was glad I did this race in the worst conditions I have raced a triathlon in, pitty it was on one of the toughest courses in the UK.
The post race chips, spam fritter and cup of tea tasted great and nice and warm, mmm.
Yateley 10km Race 1 Report
My first 10km of the year was a midweek evening at my PB course. Based on the average of my 5km parkruns this year which were across different courses and effort this was extrapolated with my predicted time was 50:00, I had guessed about 53 minutes so a bit effort would be required.
There was a good few from the running club going so we car shared and went there in a convoy. After getting our race numbers and race chip there was the club photo in front of the new club flag.
I went for the a single layer top just the club running vest, as it was warm and I was planning for a faster effort. Before the race I had some of the isotonic drink I had with me leaving the remaining for the race as I would not have any water they had.
When we lined up due to the number of people there we are in the 60 minute area so would mean a lot of overtaking would be required.
The first 100m was on a school field with a narrow run section this prevented overtaking to many but is also this is way back to the finish. Once on the road I took the far side which I was able to get in to my pace without too many people in the way. Then some club mates went past and I tried to keep up with them for a mile but I had to slow down a bit but they were still in my sight ahead of me.
After two miles there was a bit of downhill section and a few bends which I seemed to be run quicker than the others around me plus I was taking more of a racing line on the route. This meant I was starting to catch the club mates up.
Just before the water stop at about 3.5 miles I caught up with one the club mates and thought I may have gone off to fast and not sure if I could maintain the pace but there was only 20 minutes left. As I had my own drink I went pass the water station without a break in my stride / pace.
The next mile seems like a long slog up a very slight incline and is always the mentally toughest part of the race for me. This time I only slightly slowed down from the last 2 faster miles and the same as the second mile pace.
When I got to mile 5 I started to pick up the pace even though there was a steep hill which I was cruising up overtaking people, it felt really good to do this. After a short recovery of about 50m of slightly easy running at the top of the hill I picked up the pace for the last few hundred meters and when I reached the playing field I picked the pace up again overtaking more people in the finishing straight which felt good.
In the end my time was 47:17 which was a lot better than expected with an average mile split of 7:31. I think it helped having people to chase down in a friendly competition.
I was pleasantly surprised of my pace for this race and change in nutrition to have smaller sips but at every mile marker.
There was a good few from the running club going so we car shared and went there in a convoy. After getting our race numbers and race chip there was the club photo in front of the new club flag.
I went for the a single layer top just the club running vest, as it was warm and I was planning for a faster effort. Before the race I had some of the isotonic drink I had with me leaving the remaining for the race as I would not have any water they had.
When we lined up due to the number of people there we are in the 60 minute area so would mean a lot of overtaking would be required.
The first 100m was on a school field with a narrow run section this prevented overtaking to many but is also this is way back to the finish. Once on the road I took the far side which I was able to get in to my pace without too many people in the way. Then some club mates went past and I tried to keep up with them for a mile but I had to slow down a bit but they were still in my sight ahead of me.
After two miles there was a bit of downhill section and a few bends which I seemed to be run quicker than the others around me plus I was taking more of a racing line on the route. This meant I was starting to catch the club mates up.
Just before the water stop at about 3.5 miles I caught up with one the club mates and thought I may have gone off to fast and not sure if I could maintain the pace but there was only 20 minutes left. As I had my own drink I went pass the water station without a break in my stride / pace.
The next mile seems like a long slog up a very slight incline and is always the mentally toughest part of the race for me. This time I only slightly slowed down from the last 2 faster miles and the same as the second mile pace.
When I got to mile 5 I started to pick up the pace even though there was a steep hill which I was cruising up overtaking people, it felt really good to do this. After a short recovery of about 50m of slightly easy running at the top of the hill I picked up the pace for the last few hundred meters and when I reached the playing field I picked the pace up again overtaking more people in the finishing straight which felt good.
In the end my time was 47:17 which was a lot better than expected with an average mile split of 7:31. I think it helped having people to chase down in a friendly competition.
I was pleasantly surprised of my pace for this race and change in nutrition to have smaller sips but at every mile marker.
Saturday, June 18, 2011
Brighton Marathon 2011 Race Report
Better later than neither with this race report only just 2 months after the race.
The route can be seen on the official web site and my reconnaissance of parts of the route a month before the race.
It was a hot sunny day with temperatures over 22c forecasted, more suited for a 10km not a marathon but I was prepared for warm runs based on some of the Ironman races I have done in the last few years in very warm conditions. The aim for this race was 4:27 (10 minute/mile pace) but that was based on cooler weather conditions.
As I got of the park and ride bus to the start there was a few of my club mates walking past, you could not have planned it better. Due to the delay getting to a race car park and then waiting for a shuttle bus there was enough time to put my tracksuit in the race bag and put on SPF 50 cream and place the bag in the trucks to be taken to the finish. As I was queuing up for the toilets pre race the gone want off for the start (that happened to me at London marathon as well).
I got to my section start point and there was already another section that was 1 hour behind my estimated time, so I would have a lot of overtaking to do. Before I got to the start line I was lapped by the leaders who had already done about 1 mile around the park!!
Out of all the people there the person next me was from a club about 5 miles away from where I live, so we got talking and did a couple of miles together dodging through the runners overtaking a lot of runners before I decided to slow down as was a bit too fast for me.
The first 6 miles were around the city centre which there was plenty of support including some of my family. I saw the Brighton council offices (looks like an Indian building) but was not happy about the international food market, cafes and bakeries that we past that were already open.
There was a slight incline on the way out of the city eastbound which was a lot more runners than I expected so I had to put in a few bursts to find some gaps to run in at my pace. I put in a few more bursts than planned especially after a couple club mate overtook me. It was good this section as you could see the other runners including some club mates going back in to city after completing this section of the course (about 7 miles). The course along the coast was undulating and exposed to the elements which was a slight sea breeze and sunshine.
My kit choice was quite good at this point as my base layer top had a zip so I could adjust when hot or colder (due to wind) and also a Ironman cap which I turned around to not burn my neck on the way out (learnt this from past races).
For nutrition I had a few gels, salt tablets with me and sticking to the blue (football team colour) powerade drink which they had en-route or orange. I was sticking to my plan which my non GPS watch would beep at regular intervals when to have gel or drink, so far it was working ok.
There was then a loop of over a mile which I had seen some of it so was prepared for the short sharp incline at the far end. I was not prepared for somebody falling in front of me in the gravel section through a school, luckily there was first aiders there only a few meters away. There was a lot more support here than I thought there would be. After this loop through the village you headed back to the seafront and the biggest incline on the course which they made you go all the way to the top before turning back towards the city. There was a good view of the city from this location, however I knew there was a cafe down on the seafront from my course reccie.
It was starting to get less congested now as the distance/pace and temperature was starting to take effect, the runners were quite.
The few miles back to the city centre were undulating until near the pier where there was a slight downhill as you went past the finish which was on the level below. I also knew this is where a lot of take away’s were located in this mile so I had to push through the mental barrier at this point. Then up the slight incline the other side of the pier but there was plenty of support.
It was getting a bit warm now so I my multi layers was starting to get a bit warm but was glad of the few showers they had placed along this route. I was starting to yo-yo between me and a club mate for a few miles until I started to pull away after an aid station at 15 miles.
This next few miles was going to be mentally tough an out and back along a straight road but I was presently surprised that there was lots of supporters all the way along with some music at the turnaround point. There was even person with hose pipe to cool you down if you wanted to. On the way back I tried one the water pouch things they had which was a good idea but I decided against using these as were a bit too fiddly for me when fatigued at the end of the race. So at the next aid station I got a water bottle and added a salt tablet to the water. I felt better than expected on this section of the route perhaps as on the way back I saw a few of my club mates who were still behind me.
The next few miles there was a less supporters as it was heading out of the west of the city. In the distance was a yellow and green top that I recognised and about 19 miles over took the norwich city supporter, I had a few polite words as I went passed him. Now I had additional motivation and could not slow down and let a norwich city support overtake me as an Ipswich Town supporter.
The wall was there at 20 miles so I had to physically hit the wall, it appealed to my sense of humour.
The route then went round and an industrial park and power station, there was very little support at this point but was music and a few aid stations which were needed in the heat. At about 22 miles I used the provided toilet facilities which were further than expecting, it was too crowded to use the planned locations and I did not want to queue up at the other toilet points.
Now we turned back and were heading east to the finish, so mentally it gave you another boost. At 23 miles we went through the wall again, so I hit it again.
Hopefully I would not hit the wall again in the race!!
This was also my trigger point if I was feeling good to pick up the pace which I was able to do. The next two miles were along the promenade which was starting to get more crowded as you got closer to the finish, some bits were narrow but I was ok getting through the section.
As I was feeling strong still I picked up the pace all the way along the promenade this is where my mental training techniques were coming in to play more. When we go to the statue were we turned on to the main road which was less than a mile to go, so time for another increase in speed. There was a slight downhill so I was using that to my advantage and was overtaking lots of people. When we got to the pier it was only 200m to go which the finish seemed further along than I thought but I gave it a last burst of speed to the finish.
From my watch I completed it in 4:10 which was 17 minutes quicker than planned and at an average speed of 9:31 minutes/mile. I was glad to change in to some cool dry clothes and have various recovery drinks and water, I must have had 2 litres in the 30 minutes after crossing the finish line but I did not feel that dehydrate while running. Below is my mile split data from my GPS.
Analysing my GPS data my first two miles were a lot quicker than planned pace with the second mile being 1 minute quicker than planned. The rest of the race was only slightly quicker than planned pace except mile 10 long downhill section, mile 14 adrenaline from crowds and racing club mate at half way. Mile 22 was only 40 seconds slower than the previous mile despite a pit stop. Then when I kicked from 23 miles the splits were 9:00, 8:38, 7:28, 6:35 (last is per mile pace based on the 0.37 miles). So the last few miles were my fastest and with the last 5km being a time of 24:27.
This shows I could have pushed a bit more during the race but was unsure due to the heat. This also means I had strong mental techniques to push through the hard bits at the end. Also my nutrition was ok during the race and I had identified at about mile 15 to have water only for a couple of miles instead of isotonic drinks to help settle my stomach a bit from all the sugar food/drink head in the last few hours.
Overall I am pleased with my effort at this race, I would do this race again.
The route can be seen on the official web site and my reconnaissance of parts of the route a month before the race.
It was a hot sunny day with temperatures over 22c forecasted, more suited for a 10km not a marathon but I was prepared for warm runs based on some of the Ironman races I have done in the last few years in very warm conditions. The aim for this race was 4:27 (10 minute/mile pace) but that was based on cooler weather conditions.
As I got of the park and ride bus to the start there was a few of my club mates walking past, you could not have planned it better. Due to the delay getting to a race car park and then waiting for a shuttle bus there was enough time to put my tracksuit in the race bag and put on SPF 50 cream and place the bag in the trucks to be taken to the finish. As I was queuing up for the toilets pre race the gone want off for the start (that happened to me at London marathon as well).
I got to my section start point and there was already another section that was 1 hour behind my estimated time, so I would have a lot of overtaking to do. Before I got to the start line I was lapped by the leaders who had already done about 1 mile around the park!!
Out of all the people there the person next me was from a club about 5 miles away from where I live, so we got talking and did a couple of miles together dodging through the runners overtaking a lot of runners before I decided to slow down as was a bit too fast for me.
The first 6 miles were around the city centre which there was plenty of support including some of my family. I saw the Brighton council offices (looks like an Indian building) but was not happy about the international food market, cafes and bakeries that we past that were already open.
There was a slight incline on the way out of the city eastbound which was a lot more runners than I expected so I had to put in a few bursts to find some gaps to run in at my pace. I put in a few more bursts than planned especially after a couple club mate overtook me. It was good this section as you could see the other runners including some club mates going back in to city after completing this section of the course (about 7 miles). The course along the coast was undulating and exposed to the elements which was a slight sea breeze and sunshine.
My kit choice was quite good at this point as my base layer top had a zip so I could adjust when hot or colder (due to wind) and also a Ironman cap which I turned around to not burn my neck on the way out (learnt this from past races).
For nutrition I had a few gels, salt tablets with me and sticking to the blue (football team colour) powerade drink which they had en-route or orange. I was sticking to my plan which my non GPS watch would beep at regular intervals when to have gel or drink, so far it was working ok.
There was then a loop of over a mile which I had seen some of it so was prepared for the short sharp incline at the far end. I was not prepared for somebody falling in front of me in the gravel section through a school, luckily there was first aiders there only a few meters away. There was a lot more support here than I thought there would be. After this loop through the village you headed back to the seafront and the biggest incline on the course which they made you go all the way to the top before turning back towards the city. There was a good view of the city from this location, however I knew there was a cafe down on the seafront from my course reccie.
It was starting to get less congested now as the distance/pace and temperature was starting to take effect, the runners were quite.
The few miles back to the city centre were undulating until near the pier where there was a slight downhill as you went past the finish which was on the level below. I also knew this is where a lot of take away’s were located in this mile so I had to push through the mental barrier at this point. Then up the slight incline the other side of the pier but there was plenty of support.
It was getting a bit warm now so I my multi layers was starting to get a bit warm but was glad of the few showers they had placed along this route. I was starting to yo-yo between me and a club mate for a few miles until I started to pull away after an aid station at 15 miles.
This next few miles was going to be mentally tough an out and back along a straight road but I was presently surprised that there was lots of supporters all the way along with some music at the turnaround point. There was even person with hose pipe to cool you down if you wanted to. On the way back I tried one the water pouch things they had which was a good idea but I decided against using these as were a bit too fiddly for me when fatigued at the end of the race. So at the next aid station I got a water bottle and added a salt tablet to the water. I felt better than expected on this section of the route perhaps as on the way back I saw a few of my club mates who were still behind me.
The next few miles there was a less supporters as it was heading out of the west of the city. In the distance was a yellow and green top that I recognised and about 19 miles over took the norwich city supporter, I had a few polite words as I went passed him. Now I had additional motivation and could not slow down and let a norwich city support overtake me as an Ipswich Town supporter.
The wall was there at 20 miles so I had to physically hit the wall, it appealed to my sense of humour.
The route then went round and an industrial park and power station, there was very little support at this point but was music and a few aid stations which were needed in the heat. At about 22 miles I used the provided toilet facilities which were further than expecting, it was too crowded to use the planned locations and I did not want to queue up at the other toilet points.
Now we turned back and were heading east to the finish, so mentally it gave you another boost. At 23 miles we went through the wall again, so I hit it again.
Hopefully I would not hit the wall again in the race!!
This was also my trigger point if I was feeling good to pick up the pace which I was able to do. The next two miles were along the promenade which was starting to get more crowded as you got closer to the finish, some bits were narrow but I was ok getting through the section.
As I was feeling strong still I picked up the pace all the way along the promenade this is where my mental training techniques were coming in to play more. When we go to the statue were we turned on to the main road which was less than a mile to go, so time for another increase in speed. There was a slight downhill so I was using that to my advantage and was overtaking lots of people. When we got to the pier it was only 200m to go which the finish seemed further along than I thought but I gave it a last burst of speed to the finish.
From my watch I completed it in 4:10 which was 17 minutes quicker than planned and at an average speed of 9:31 minutes/mile. I was glad to change in to some cool dry clothes and have various recovery drinks and water, I must have had 2 litres in the 30 minutes after crossing the finish line but I did not feel that dehydrate while running. Below is my mile split data from my GPS.
Analysing my GPS data my first two miles were a lot quicker than planned pace with the second mile being 1 minute quicker than planned. The rest of the race was only slightly quicker than planned pace except mile 10 long downhill section, mile 14 adrenaline from crowds and racing club mate at half way. Mile 22 was only 40 seconds slower than the previous mile despite a pit stop. Then when I kicked from 23 miles the splits were 9:00, 8:38, 7:28, 6:35 (last is per mile pace based on the 0.37 miles). So the last few miles were my fastest and with the last 5km being a time of 24:27.
This shows I could have pushed a bit more during the race but was unsure due to the heat. This also means I had strong mental techniques to push through the hard bits at the end. Also my nutrition was ok during the race and I had identified at about mile 15 to have water only for a couple of miles instead of isotonic drinks to help settle my stomach a bit from all the sugar food/drink head in the last few hours.
Overall I am pleased with my effort at this race, I would do this race again.
Tuesday, June 07, 2011
Weekly Weigh In
This week I have lost 1 lb (0.4 Kg) with my % body fat remaining the same. I am bit shocked about this due to the very little exercise done in the last week.
Last Two Weeks Exercise
The last two weeks training has been opposites week, two weeks ago was really good and then last week was really bad.
Two weeks ago I did 13 hours of training and the following week just over 4 hours. Last week it was mostly walking as well. The previous week almost half was cycling which included at least 50 miles round trip to do a 5km parkrun in another city and a good mixture of the other training. The only good thing last week was a midweek 10km race that I managed to do 3 minutes quicker than planned.
Hopefully this week training will get back to a good amount and variety.
Two weeks ago I did 13 hours of training and the following week just over 4 hours. Last week it was mostly walking as well. The previous week almost half was cycling which included at least 50 miles round trip to do a 5km parkrun in another city and a good mixture of the other training. The only good thing last week was a midweek 10km race that I managed to do 3 minutes quicker than planned.
Hopefully this week training will get back to a good amount and variety.
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