Work's been a tad busy and meant I've had very little time to catch up on the blog or fit in that many runs. That may be a blessing in disguise as I'm still not 100% and can't be running every day or else I'll be back to square one!
I've done a few steady sessions and a couple of long runs over the last 10 days. The long runs were a complete contrast.
On Sunday I did a painful 13.5 mile run to Church. I wasn't well prepared. A late night, no breakfast and only a cup of water to get me going. It was ok until mile 8 and then a real struggle. I really didn't enjoy it and was dehydrated and starving by the time I arrived at SBC. Susan was a star though and had made me some sandwiches so I was watered and fed on arrival. SBC Run
Last night I took completed a 12 mile run out-and-back in Bristol. It was freezing in the wind and with only one layer and no gloves, it was painful. However, the running legs were good and my chest/breathing felt as good as it has for weeks. I kept the heart rate low (zone 2) and managed to keep all but one under 9min pace. I was very happy with that. Bristol 12 miles
Today the legs feel strong and there's no aches or pains.
The plan is 7 miles tomorrow, a run back from the airport and then a longer one on Saturday morning. That should see me at 35 miles for the week which isn't too shabby.
Thursday, 21 February 2013
Sunday, 10 February 2013
Pavement Pounder, 14.5miles
It hasn't been a great week for running. I ended up driving 1000miles which doesn't really leave much time or energy for a run.
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Tuesday, 5 February 2013
First run of the day, 4.5miles
The plan was to get two runs in today. Mission accomplished this morning with a 4.5miler in the freezing wind. The forecast is for snow flurries later.
The route was from the school bus, up through the park, onto the Nicky Line and home via Park Avenue. It's a pleasant run, pretty muddy across the fields but has good variety.
The plan is for 3-5miles later but we'll see what the day brings.
Sunday, 3 February 2013
Mud & Blood, 10.9miles
Today was the first ramp up to above 10miles for a while. The roads were fine but some of my route took me across fields and onto some normally pleasant bridleways.
The mud took its toll and sapped what little energy I had. I also had to divert through some hedgrows just to get passed some huge puddles. Luckily I've only a few flesh wounds.
The legs felt a bit stiff towards the end and I spent 15mins stretching afterwards.
I think tomorrow will be an enforced rest day as I'm off to Bristol for the day and doubt I'll be back in time to squeeze in a few miles.
Mud & Blood, 10.9miles
The mud took its toll and sapped what little energy I had. I also had to divert through some hedgrows just to get passed some huge puddles. Luckily I've only a few flesh wounds.
The legs felt a bit stiff towards the end and I spent 15mins stretching afterwards.
I think tomorrow will be an enforced rest day as I'm off to Bristol for the day and doubt I'll be back in time to squeeze in a few miles.
Mud & Blood, 10.9miles
Saturday, 2 February 2013
This is going to hurt...... London Marathon Training
Thanks for taking a look at the blog.
I signed up to do the London Marathon back in October but have spent the last few months limping from one virus to the next. Recovery from pneumonia and a kidney infection wasn't quite as quick as I'd hoped.
Anyway, I'm feeling better and have started the "Panic Programme" or a 12 week schedule to get ready to run the 26.2 miles.
Last time I ran the London Marathon I was aiming for somewhere near 3 hours, this year I'll be delighted with sub 4.
This week I've managed 5 runs, a total of 28 miles and 4000 calories burned so far.
Airport Run
Bristol Loop
Twice round the Bristol Loop
Roundwood Loop
Herts 10k
The legs have ached a bit but nothing too major. My lungs are probably at 90% so I'm not pushing the pace or heart rate.
Tomorrow I'll be looking to get in a longer run, probably 10 or 11 and then on a weekly basis building that up by 1-2 miles at a time. The idea will be to peak at 19 or 20 a couple of weeks before the race.
I need to lose a few kilos. Current weight is 84kg but by race day I aim to be back to 79 or 80kg.
78 days to go and it's not going to be pretty.
I signed up to do the London Marathon back in October but have spent the last few months limping from one virus to the next. Recovery from pneumonia and a kidney infection wasn't quite as quick as I'd hoped.
Anyway, I'm feeling better and have started the "Panic Programme" or a 12 week schedule to get ready to run the 26.2 miles.
Last time I ran the London Marathon I was aiming for somewhere near 3 hours, this year I'll be delighted with sub 4.
This week I've managed 5 runs, a total of 28 miles and 4000 calories burned so far.
Airport Run
Bristol Loop
Twice round the Bristol Loop
Roundwood Loop
Herts 10k
The legs have ached a bit but nothing too major. My lungs are probably at 90% so I'm not pushing the pace or heart rate.
Tomorrow I'll be looking to get in a longer run, probably 10 or 11 and then on a weekly basis building that up by 1-2 miles at a time. The idea will be to peak at 19 or 20 a couple of weeks before the race.
I need to lose a few kilos. Current weight is 84kg but by race day I aim to be back to 79 or 80kg.
78 days to go and it's not going to be pretty.
Thursday, 4 October 2012
New Forest Half Ironman, September 23, 2012.
It's taken me over a week to muster the motivation to blog the challenge that was the New Forest half ironman. More of why later....
The year has been focused on this race. My buddy Adrian and I entered this race 12 months ago.
In 2012 I've done 63 swim sessions, 123 hours on the bike and ran 780 miles, all focused on peaking for this event.
Training and the B races went well. PB's at Sprint and Olympic distance showed that my swimming and cycling were improving so I was hopeful of a good performance.
Race weekend began early on Saturday morning with the packing ritual. I checked the weather forecast and saw that it was potentially heavy rain and wind. Luckily I packed my waterproofs and mentally prepared for a slog like we'd had in June at the Chilterns Sportive. Another wet and windy event.
We arrived in plenty time for registration and race briefing on Saturday lunchtime. The weather was glorious, blue sky, no wind, 22c. Perfect race conditions. We spent the afternoon racking up and scouting the cycle route.
We both did the race in 2010 and then Adrian did it in 2011. Our times were Kenny 6:40 and Adrian 5:54 followed by a race-perfect 5:34 in 2011.
Our targets this year were 5:45 for me and 5:25 for Adrian.
Race morning began in the rain and that continued all the way through. Getting worse and more windy by the minute. PB's were off the cards in these conditions.
The swim was choppy. Wind and rain were making it tough. My swim was better than before and I was in the mix getting battered at the buouys as everyone reached the turns. I came out in 48 mins, 180th, just 9mins after Adrian. In 2010 that was a 20min gap.
In transition 1 I had no issues. Smoothly out of wetsuit and waterproof on for the bike. Only problem is everything's already soaked. This affects the Garmin. I use heart rate to pace myself but nothing's working. Oh well I'll just do it on perceived effort. Easy for the first 10miles and then build the pace.
The ride is insane. It's impossible to get speed up on the downhills as the road is slippy. The wind and rain are making the flat sections impossible. The only good bit is when it's behind you and 30mph is achieved.
I'm ok physically. My trusted orange waterproof has experienced all this and more. But other racers are in bad shape. Some have no waterproofs, others are looking very cold and shaken. I keep going and make up 42 places.
Out of the blue I hear Adrian behind me. He's had a puncture and flies passed like a man possessed. I don't see him again until the end.
At T2 its like Saving Private Ryan. Foil blankets. Frozen, shaking men & women. Medics calling for help. I'm in and out in a flash. Trainers on, cap on, lets get this done.
On the run I'm feeling steady. Focus is on good form and cadence. I am passing loads of folk who are in bits. I have no major issues until mile 9. Then the wind, cold and hills start to take their toll. I start to wobbles, feel some dizziness and start hallucinating. All quite normal for a Sunday morning. I down my last 2 gels and hope the sugar will kick in and snap me out of this. It does and I emerge from a dodgy few miles to start the last mile and half ready to catch everyone I can see ahead. I pick them all off and finish with a sprint, cheered by Adrian who has just finished and looks in a bad way.
I come through the finish grab a drink and snack and immediately head to the car with Adrian. No time for pleasantries we are finished. He's shaking like a leaf and freezing. I'm soaked through, haven't felt my feet since the first mile on the bike and need to get changed.
We make it back and get changed. Get the heating on in the car and head off for something to eat.
We get home. Get the results and hear that they shut down the race shortly after we'd finished. As the race had progressed they were getting more and more individuals with hypothermia. The right decision was made. Although we'd finished damage was done.
I'm just about over a kidney infection and chest infection. I've been on mega strong antibiotics and have lost at least half a stone in the last week. It's been brutal.
So what were the results. Amazingly I improved on my 2010 time, so a new pb at 6:23 and finished 96th overall. Adrian came in at 6:20 and 88th. The times were pretty irrelevant but in our age group we were 13th and 15th. That's a huge step up.
It's been a great triathlon season for me. I'll be investing in some proper gear now and hoping for more improvements in 2013.
The year has been focused on this race. My buddy Adrian and I entered this race 12 months ago.
In 2012 I've done 63 swim sessions, 123 hours on the bike and ran 780 miles, all focused on peaking for this event.
Training and the B races went well. PB's at Sprint and Olympic distance showed that my swimming and cycling were improving so I was hopeful of a good performance.
Race weekend began early on Saturday morning with the packing ritual. I checked the weather forecast and saw that it was potentially heavy rain and wind. Luckily I packed my waterproofs and mentally prepared for a slog like we'd had in June at the Chilterns Sportive. Another wet and windy event.
We arrived in plenty time for registration and race briefing on Saturday lunchtime. The weather was glorious, blue sky, no wind, 22c. Perfect race conditions. We spent the afternoon racking up and scouting the cycle route.
We both did the race in 2010 and then Adrian did it in 2011. Our times were Kenny 6:40 and Adrian 5:54 followed by a race-perfect 5:34 in 2011.
Our targets this year were 5:45 for me and 5:25 for Adrian.
Race morning began in the rain and that continued all the way through. Getting worse and more windy by the minute. PB's were off the cards in these conditions.
The swim was choppy. Wind and rain were making it tough. My swim was better than before and I was in the mix getting battered at the buouys as everyone reached the turns. I came out in 48 mins, 180th, just 9mins after Adrian. In 2010 that was a 20min gap.
In transition 1 I had no issues. Smoothly out of wetsuit and waterproof on for the bike. Only problem is everything's already soaked. This affects the Garmin. I use heart rate to pace myself but nothing's working. Oh well I'll just do it on perceived effort. Easy for the first 10miles and then build the pace.
The ride is insane. It's impossible to get speed up on the downhills as the road is slippy. The wind and rain are making the flat sections impossible. The only good bit is when it's behind you and 30mph is achieved.
I'm ok physically. My trusted orange waterproof has experienced all this and more. But other racers are in bad shape. Some have no waterproofs, others are looking very cold and shaken. I keep going and make up 42 places.
Out of the blue I hear Adrian behind me. He's had a puncture and flies passed like a man possessed. I don't see him again until the end.
At T2 its like Saving Private Ryan. Foil blankets. Frozen, shaking men & women. Medics calling for help. I'm in and out in a flash. Trainers on, cap on, lets get this done.
On the run I'm feeling steady. Focus is on good form and cadence. I am passing loads of folk who are in bits. I have no major issues until mile 9. Then the wind, cold and hills start to take their toll. I start to wobbles, feel some dizziness and start hallucinating. All quite normal for a Sunday morning. I down my last 2 gels and hope the sugar will kick in and snap me out of this. It does and I emerge from a dodgy few miles to start the last mile and half ready to catch everyone I can see ahead. I pick them all off and finish with a sprint, cheered by Adrian who has just finished and looks in a bad way.
I come through the finish grab a drink and snack and immediately head to the car with Adrian. No time for pleasantries we are finished. He's shaking like a leaf and freezing. I'm soaked through, haven't felt my feet since the first mile on the bike and need to get changed.
We make it back and get changed. Get the heating on in the car and head off for something to eat.
We get home. Get the results and hear that they shut down the race shortly after we'd finished. As the race had progressed they were getting more and more individuals with hypothermia. The right decision was made. Although we'd finished damage was done.
I'm just about over a kidney infection and chest infection. I've been on mega strong antibiotics and have lost at least half a stone in the last week. It's been brutal.
So what were the results. Amazingly I improved on my 2010 time, so a new pb at 6:23 and finished 96th overall. Adrian came in at 6:20 and 88th. The times were pretty irrelevant but in our age group we were 13th and 15th. That's a huge step up.
It's been a great triathlon season for me. I'll be investing in some proper gear now and hoping for more improvements in 2013.
Tuesday, 26 June 2012
Chiltern 100km Challenge
This was my first ever cycling sportive and quite an experience it was too. The plan had been to race it with my training buddy and triathlon mentor Adrian but too much work, too little training, two man-colds, a howling gale and pishing rain meant it was to be a training ride and no chances were to be taken.
We left Harpenden at 6am with the rain pelting down and the trees virtually horizontal. There was a moment when I considered suggesting we forget it but I let that slip!
We arrived in Thame at 7am, registered had a coffee and got ourselves ready. The weather was miserable. Grey, wet, windy and cold. We tried to stave off the inevitable but eventually we set off at 7.51.
Testosterone kicked in and we decided to try an average 18mph to the first hill which was at mile 8 or so. All would have been well if we hadn't got lost after 2 miles. It didn't bode well that a sign was gone from a key junction. I did not fancy getting lost in Oxfordshire.
Back on route we were in the mix of a group of 10 riders. Adrian and I were setting the pace, 1 mile each at the front. After 3 each we thought somebody else might fancy it. Bad news it was a girl. She started well but then dropped from 18 to 15mph in a blink and nearly wiped me out in the process.
That was it, I sat up. We let the 8 get ahead, regrouped and decided to just maintain our own pace and be anti social.
The first hill was the most brutal. It was quite long, not too steep but it was lowest gear and a bit of standing.
From then we were on fire and just kept the pace and effort steady. We passed the group of 8 at a feed station and were determined to stay ahead. There were folk with punctures everywhere. Seriously never seen anything like it.
Before mile 20 we saw a serious casualty. On a downhill stretch a lad had hit a Land Rover head on. He was on the ground with a large number of riders and drivers in attendance. We couldn't help so slowly moved on, again taking stock and agreeing no chances to be taken. A few minutes on and the ambulance passed. The post race report is that he has a few broken bones and is in hospital but hopefully he'll make a full recovery.
The weather was turning better. The rain had stopped, the sun was peeping through but road conditions and the wind made it fairly treacherous. Then at mile 23 disaster. There were punctures everywhere and having rode our luck I was pierced! It was a good pit stop though. I got the tyres on and off, Adrian passed the tube and gassed up with a CO2 canister. Quick as a flash we were off.
I was feeling pretty strong and on a long climb out of Henley-on-Thames dropped Adrian. After a mile or so I decided to sit up and take it easy just in case he'd had a problem but he was soon on my wheel, the he was passed and then I had to chase him all the way home!
After a brief rest stop we hit the road for the final 15 miles. I was a goner. Adrian was dragging me along but I just couldn't maintain his pace. We stopped to help a rider who was walking with his bike and had no mobile signal but even that few minutes didn't help me and I told Adrian to press on and we'd meet at the end.
I was finished. So I eased off, had a gel and a good drink and allowed the heart rate to drop to Z1. It took 3 miles but after that I picked up again and managed to finish with a reasonable effort.
All in all a challenging day. My ride time was just over 4 hours Garmin, Adrian finished 5 minutes ahead and was buzzing.
We left Harpenden at 6am with the rain pelting down and the trees virtually horizontal. There was a moment when I considered suggesting we forget it but I let that slip!
We arrived in Thame at 7am, registered had a coffee and got ourselves ready. The weather was miserable. Grey, wet, windy and cold. We tried to stave off the inevitable but eventually we set off at 7.51.
Testosterone kicked in and we decided to try an average 18mph to the first hill which was at mile 8 or so. All would have been well if we hadn't got lost after 2 miles. It didn't bode well that a sign was gone from a key junction. I did not fancy getting lost in Oxfordshire.
Back on route we were in the mix of a group of 10 riders. Adrian and I were setting the pace, 1 mile each at the front. After 3 each we thought somebody else might fancy it. Bad news it was a girl. She started well but then dropped from 18 to 15mph in a blink and nearly wiped me out in the process.
That was it, I sat up. We let the 8 get ahead, regrouped and decided to just maintain our own pace and be anti social.
The first hill was the most brutal. It was quite long, not too steep but it was lowest gear and a bit of standing.
From then we were on fire and just kept the pace and effort steady. We passed the group of 8 at a feed station and were determined to stay ahead. There were folk with punctures everywhere. Seriously never seen anything like it.
Before mile 20 we saw a serious casualty. On a downhill stretch a lad had hit a Land Rover head on. He was on the ground with a large number of riders and drivers in attendance. We couldn't help so slowly moved on, again taking stock and agreeing no chances to be taken. A few minutes on and the ambulance passed. The post race report is that he has a few broken bones and is in hospital but hopefully he'll make a full recovery.
The weather was turning better. The rain had stopped, the sun was peeping through but road conditions and the wind made it fairly treacherous. Then at mile 23 disaster. There were punctures everywhere and having rode our luck I was pierced! It was a good pit stop though. I got the tyres on and off, Adrian passed the tube and gassed up with a CO2 canister. Quick as a flash we were off.
I was feeling pretty strong and on a long climb out of Henley-on-Thames dropped Adrian. After a mile or so I decided to sit up and take it easy just in case he'd had a problem but he was soon on my wheel, the he was passed and then I had to chase him all the way home!
After a brief rest stop we hit the road for the final 15 miles. I was a goner. Adrian was dragging me along but I just couldn't maintain his pace. We stopped to help a rider who was walking with his bike and had no mobile signal but even that few minutes didn't help me and I told Adrian to press on and we'd meet at the end.
I was finished. So I eased off, had a gel and a good drink and allowed the heart rate to drop to Z1. It took 3 miles but after that I picked up again and managed to finish with a reasonable effort.
All in all a challenging day. My ride time was just over 4 hours Garmin, Adrian finished 5 minutes ahead and was buzzing.
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