Long Run, 6.3 miles

I took a rest on Sunday so felt good this morning as I set out. I decided early that I would break 10k today.

The weather was ok as I set off, the sun was behind some clouds so it felt reasonably good. That didn't last too long and by 1mile the sun was out and very hot when I wasn't in the shade. That is the downside of staying on the golf course tracks as the shade is limited. I could do the roads but my risk assessment says if a dog doesn't get me a car or bus will. So I'm sticking to the golf course. There's been no danger of being hit by a ball yet.

The pace was steady 10s which was probably a bit fast for a longer one. I kept it going and felt pretty tired for the last 0.8. It was 1.05 for 6.3miles!

Long Run, 6.3 miles by kdmurray65 at Garmin Connect - Details

Spin and Swim

0715 start for the spin class this morning. The only foreigner amongst the locals. Last time I did a spin was 2-3 years ago and I'd only done 2 or 3 classes then. Anyway, the local Bajan accent was tough to follow so I just had to watch my classmates to follow the instructions.

We went hell for leather for the first 10 minutes, building to the equivalent of a very steep climb. So the class developed, build up the effort, recover, build effort then recover. After 45 mins that was it. I was under the impression it was an hour so felt a bit short changed. Then I tried to stand up, oh jelly legs! Tougher than I appreciated. HR had been in Z4 but not reached 5.

After that it was down to Sandy lane with the kids and Susan. Did the loop. Quite a strong current today which added to the task but I made it round, 100% crawl and in 17 mins. I was happy and not too fatigued. Still haven't gone for the second lap yet.

This afternoon we went for a drive to Bathsheba on the East coast. Stumbled upon the local Surfing competition involving surfers from around the Caribbean. It was awesome. That's coolness personified.

Easy Run and Swim

Blimey it was hot today. As a result apathy ruled. I did a short run in the morning which was easy peasy.

I'm the only runner at 7, the rest of the regular golf course crew are power walkers. I've been accepted now and even get a wave from the opposite fairway if we don't actually pass.

The morning swim was a tough one. The waters are changing and there was quite a swell. For a novice like me that's enough to normally set off bit of panic and hyperventilation but today I made it round in one piece. Managed front crawl all the way round.

Bottled it when had the chance to go to the gym. I guess the heat had taken its toll.

Breakthrough Run and Swim

8th run of the trip and today was definitely a breakthrough. I felt strong the whole way round and managed to maintain a 10s pace.

I even managed to pick it up for the last stretch which brought the average down to 10 overall.

After that I had a decent swim. The 750m loop in 17 mins was reasonable for me but I felt strong afterwards even though the water was extremely choppy.

I've only managed one 1 hour session on the bike in the gym, so i need to get that doubled tomorrow.

Breakthrough Run, 4.8miles by kdmurray65 at Garmin Connect - Details

Monkey Run, 5.7miles

I decided the guard dogs were a bit too scary so was back on the golf course for today's run. I set off before 7am which was nice but by 7.30am it was absolutely murder. Its 29c overnight so by the time I'm running its low 30's.

The golf course had a group of monkeys strolling across it this morning. Heading for the houses to see if they could scavenge some food. We've seen them in our garden twice so far. They normally get a few bananas to share.

The run was steady 10 pace. Probably should've taken an 11 for the first as I was feeling the heat by the end. A good start to the day.

I've started to think these runs are quite good for the Half Ironman. I'll be pretty fatigued for the run section and these runs over here are both physically and mentally challenging.

Monkey Run, 5.7miles by kdmurray65 at Garmin Connect - Details

New Route, 5 miles

Set off just after 7am this morning. It was much cooler but still no other joggers. I asked one of the locals why no one ran? He said they do, at 4.30am when it's cool. Oh well, I'll be running on my own.

Today I decided to venture off the golf course and round some of the lanes. It was quite brave as the map and road configuration don't match. Also every house has a guard dog (or two) and they seem to be kept hungry. So at every fence there was a raging dog venting for meat! It kept me moving that's for sure.

So off I went and ended up quite a bit further from home than anticipated. Also had to run along a main road for a bit which also had the laxative affect. Everyone driving a vehicle, whether its a car, bus or truck, fancies himself as the next Michael Schumacher, so you stay out of the way.

Anyway, all that behind me the run was pretty good. I ended up near an Italian spot called Daphne's which we plan to eat at on Wednesday and also was very close to a local gym with spin classes. I need to get some bike work done before I get back.

Later in the morning it was swim time. Very happy with my loop, 18mins and maintained good form for all of it. I just need to take the next step and go for 2 laps.

More of the same planned for tomorrow but probably try and get a gym session in if I can.

New Route, 5 miles by kdmurray65 at Garmin Connect - Details

Too Late, Run

It was more like 8am when I set off today. Too late, the sun was up and if I wasn't in the shade it was unbelievable. Nearer 7am from now on.

The run was steady enough, aiming for the shade. Bad news was the dreaded stomach cramps. So I had to head home after 44mins. Just made it, the relief was akin to Ewan McGregor in Trainspotting.

Plenty swimming drills again today. Its getting easier and the tumble turn ratio is improving, today was 1 in 3 duds. That's getting to the point that I might give it a go in the pool at home.

Tomorrow I'm planning to extend the run a little and see what new paths I can find.

Too Late, Run by kdmurray65 at Garmin Connect - Details

1 hour run and swimming

The run felt a little easier this morning. I eased in at 11 pace and then stoked it up to 10's. Classic, but in all seriousness all I can manage, otherwise I'll be out of it for the day and that ain't allowed.

So it was a trot round the golf course. Cracking day, no clouds and all the overnight puddles had dried.

I made it round twice in just on the hour. Perfect.

Swimming is improving. I managed a loop today and Susan said it was looking good. I managed to concentrate on good shape in the water and not start rocking and rolling. After a week of 1 loop I can sense the need to push for lap 2. That'll match the race day swim, so let's be honest I've got to be able to do it!

I've been practicing my tumble turns and 1 in 10 is bang on. The other 9 are a wierd mixture of twists, push offs to the bottom and zig zags. I'll persevere but not sure I'll be ready for Harpenden pool.

1 hour run and swimming by kdmurray65 at Garmin Connect - Details

Run and Swim

After yesterday's melt down I decided to take it at 10-11min pace to see if I could survive. My mate Ian Mullane called it from Singapore, just take the slow pace and get over it.

So I set off at 11's. No major problem. Came to the climb at the 3rd hole and took it really easy. The HR was in zone 2 but no higher.

I went round the course enjoying the scenery and feeling the heat but not struggling like the day before.

I planned two laps but nature called and I decided to head home. One lap just over 3 miles and no reaction.

Down at the beach it was my 3rd time round the swimming zone in the bay. I completed it with no major tiredness so I am pretty happy.

Drills in the pool too. I've even been practicing tumble turns which is my latest humiliation. Oh well someone's got to provide the entertainment.


Run and Swim by kdmurray65 at Garmin Connect - Details

Ouch, 5.49 miles

Second run of the holiday and decided I needed to take it easy. So set off steady and went for a couple of loops round the golf course.

All was fine until about 1.5miles in and then it started to hurt. I kept it going and arrived home in just under an hour.

I had to sit down and it took a good few minutes before I was able to get going. Flamin' heck that was slow but I felt like I'd just done a set of reps and then done them all over again.

I'm going to have to go at 10-11min pace if I'm going to get any running done.

Ouch, 5.49 miles by kdmurray65 at Garmin Connect - Details

Easy run, 4.7miles

Easy run round the golf course. Decent enough course but not too challenging. A couple of picture postcard holes though - well worth the climb to the tee to see the Caribbean in the distance.

The run was easy paced but the humidity makes it a real challenge. Energy sapping and a stark contrast to running at home.

I've no bike for the next 3 weeks so will need to build up to some reasonable runs to keep my fitness levels up.

Easy run, 4.7miles by kdmurray65 at Garmin Connect - Details

Swim Session, Sandy Lane, Barbados

Sea swimming is a bit different. No turning at the end of a length and therefore no loss of rhythm.

I swam a 750-800m circuit outside Sandy Lane where a fairly massive section of beach is protected from jet skis, speedboats and anything with an engine.

The loop was good. I started strongly and the first third was in control and very even. As I started to tire I felt the rhythm go and the body start to wobble a bit. By the last 3rd I was all over the place and Susan said it was quite comical.

I've just started reading Lance's biography again, Its Not About the Bike. My favourite line so far is "What makes a great endurance athlete is the ability to absorb potential embarrassment, and to suffer without complaint."

I can do the embarrassment bit by the bucketful. So I'll be back out tomorrow for another 800m.

Lunchtime reps, 10x2min on / 1 off

Excellent steady session. Fairly pleased with the pacing which was tighter than it looks. Also pleased with the push on the last rep, fastest of the 10.

Still a mile behind the grid elite. They were firing and finished at least 30 yards ahead on the last rep.

Lunchtime reps, 10x2min on / 1 off by kdmurray65 at Garmin Connect - Details

Easy Cycle with Susan, 20.5miles

Easy cycle over by Preston. Came back from Whitwell over the top to Kimpton which was a change from the normal route.

Very easy and a good set up for tomorrow's lunchtime reps with the Grid elite.

Easy Cycle with Susan by kdmurray65 at Garmin Connect - Details

Swim Session

Swim session. 30 mins of drills. No major shakes just steady effort.

Swimming will be a major activity over the next 3 weeks so I expect my stamina to improve.

Weather looks ok for tomorrow so hope to get out for a run or cycle.

Bison Hill is Conquered, 53miles

This was a breakthrough ride. Bison Hill is the steepest test around here and today was the day I sat for the whole climb and wow did it feel good!

My first ride up the hill this year nearly ended in me being sick and walking up. Last year I didn't get close to this level. I am delighted.

I was joined by William for the usual route over to Ashridge and back to Harpenden. After Bison we did a bit of drafting work which was 3 miles at 26/27/28mph, we were flying.

After 29miles William passed the baton to Adrian. We went over to Peters Green and then the route to Preston, Whitwell, Codicote and home. This saw a 47mph top speed on the hill down to East Hyde and then a decent bit of drafting along to Codicote and Wheathamstead.

This was an excellent session. The nutrition for the ride was 4 gels, 1 muesli bar, 1.5litre of High5 endurance drink. Lunch was a sandwich, mid afternoon some fruit'n fibre.

Bison Hill is Conquered, 53miles by kdmurray65 at Garmin Connect - Details

Anniversary Run with Speirsy, 11miles

We're just a week short of a year since Speirsy first Sunday morning run. That was a loop round Cooters End Lane and then the Herts 10k route.

Today we met for an easy 10 miles. He's doing a 56 mile race next Saturday so wanted an easy paced run. Suited me, 9min sundays are perfect. Anthony and a new Paul were out but both SavaPaul and Dave had letters from their mums.

Simon and Paul led the route. The beginning was well known up the path to Mackery End. From there we headed towards Kimpton mainly on new paths for me and Anthony. We popped out near Barley Bean Farm which is one of our road routes but were quickly back on paths and fields.

I was lost even though I knew we weren't that far from home, just completely disorientated.

Simon and Paul set an 8.40 pace while Anthony and I held the 9. Simon and Paul waited up for us.

Good run. Will do those paths again. Tough ups and no real gimme's on the down as you're continually ducking under trees and bushes.

Legs hurt afterwards, that's my longest run in quite a few weeks.

Anniversary Run with Speirsy, 11miles by kdmurray65 at Garmin Connect - Details

Another Puncture, 23.9miles

This was supposed to be a solo 56 mile run. A repeat of last week but this time with no drafting and a practice of my race nutrition.

I was loaded with gels, bars and my High5 Endurance drink and ready to push the effort a bit more than the last few rides.

It had been raining overnight but looked like it was drying up so I decided to leave the waterproofs and opt for the long sleeve bright yellow top.

0630 departure and no traffic, so the ride to Redbourn was as nice as it can be. From there it was Gaddesdon Row and Potten End. The hill up was tough but I kept the pace going at the top and took on my first gel at that point.

Through Ashridge and I was amazed to see a deer plus baby bambi trotting across the golf course.

Bison Hill plays on your mind on this route. Its a tough short climb but the steepest in the area and has nearly had me in tears this season. Today I was worried I'd pushed along too hard for the first 19 and would be found out. I needn't have worried. I sat all the way round the corner and only stood for the steppest section of the climb. From the top I was back on the pace and in aero position all the way to Markyate.

Then disaster struck. I changed plans and decided to stop at the local shop and buy some water. At some point there I went over glass and it was puncture time.

I tried to repair. Got the tyre off eventually and then found the hole. Then.. oh crap, where are the rubbers for the repair? Oh crap I've left them at home after the other night's puncture.

So for the second time in a week the ride was over and super Susan had to come and rescue me.

It had been going well. 16.6 average on a tough section. I need to get another 56 in before next Friday.

Run time tomorrow, 10-13miles with the lads.

Another Puncture, 23.9miles by kdmurray65 at Garmin Connect - Details

Lunchtime Reps and Evening Cycle, 27miles

Really tough session at lunchtime with the National Grid elite. 30 secs on and 30 off.

Ironman Will and uber fast Steve set the pace for the first 10 reps. I was managing to stay respectably close without actually keeping up.

After 10, John Wilson stepped up to the plate and pushed the pace into another level. I was blown. I started falling back as they pushed on and on.

A few guys dropped out which was tempting but I finished the session in bits. Rightly Ironman Will had pulled out of the last 3 reps, he's doing his second ironman of the summer this weekend.

This evening Adrian was out for a 50 miler. I joined him at mile 23 and took the lead over to Brocket Hall, Old Welwyn, Codicote and Whitwell. It was a windy evening and we seemed to be continually riding into it. Annoying.

All was good. I have my new High5 endurance drink which loads the carbs as well as the fluids. I also took on a midway gel and bar. I felt very strong at the end of 27miles and could've done a bit more.

Tonight was our first crash though. Adrian got a bit too close while drafting and caught my back wheel which sent him flying. Luckily apart from some grazed fingers he was ok. That's a year since we started our drafting sessions almost to the day! What a way to celebrate.

Good day today. Tomorrow I'll ease off with just a swim and get ready for a big weekend. Another 56miler planned and this time I'll be on my own and pushing the pace.


Untitled by kdmurray65 at Garmin Connect - Details

Swim session

Took the lunchtime swim option as the weather has deteriorated quite badly today. Thunder storms rule.

The pool was pretty empty which was great. I managed to relax into a session of bilateral and off-side breathing drills.

Also discovered a new improvement which was to delay my breathing ever so slightly so that I turned my head when travelling fastest, that way I was in a bigger wake and had a more relaxed breath. I was delighted with that which made everuthing massively more efficient.

My offside breathing sets also helped with slowing the stroke down and again this seemed to help avoid the panic and rapid breathing which sometimes occurs.

Monday Brick, Easy Bike & Run

Monday night I decided it was time to start the bike-run bricks. So an easy 13miles over to Kimpton and back was followed by a 5 mile run.

It was all about getting used to the change in activity and establishing a comfortable running gait. Worked well and will need to factor these in regularly.

My ironman mate Will recommended a change though. Instead of one bike / one run in a session the advice is 20mins hard bike followed by 15mins hard run times 3.

So we'll be trying that little ditty next week.

Monday Brick, easy bike by kdmurray65 at Garmin Connect - Details

Monday Brick, Easy Run by kdmurray65 at Garmin Connect - Details

Recovery run, 6.75miles

I wasn't sure I'd be up for a run after yesterday's exertions but in the end I felt ok.

The legs were a bit tired but soon found themselves as I set off over to Aldwickbury. My cadence picked up on the downhill and from there the form was good.

It was an excellent day, no wind or rain, shame today wasn't the long ride. Doh.

Overall it was 6.75 miles, easy pace and felt good.

Recovery run, 6.75miles by kdmurray65 at Garmin Connect - Details