Langdale Marathon

This was the last of the adventures for the 2023 season. A fourth Marathon, and the first standalone effort of the year.  The previous weekend I had 'glamped' away at York and then paced the 10 mile race for the 1hr 15 runners, and this week I would again be adventuring this time staying in Skipton during the floods of Storm Bebeta, and then travelling the 1 hour and 20 mins up to the Lakes.

Of course, I arrived there far too early, and sat and waited for 2 hours for the actual Marathon to start. Given the delays seen the day before, I wasn't taking any chances ! 

Little by little, the other competitors started to arrive, and my friends Ian & Dave from the Wheelers Trike Team eventually arriving so we could assure each other of our lack of fitness etc.  Signing on was easy and then it was a case of waiting for time for a warm up to come around. By 10.30 we were warmed up and stood somewhere around three quarters of the way down the field waiting to pass through the narrowed start area. 

The first mile of this race gives a false sense of security as it's flat and on good surface. Within a mile though you can see what's coming in the distance -  and the first climb is also the hardest on the entire course and when you see what else is ahead, that's saying something. I ran the whole thing though first time round - choosing to keep moving even though it was in slow motion. Some suddenly very steep parts indeed. Then there was just no rest, the undulations just kept coming and some of the descents were just bonkers - run able but difficult to stop myself braking on the way down. The climb out of Skelwith Bridge is a particular bastard and the descent from that.... well.... that would hurt on lap 2. 1st lap done in 1:55, so initially thought that a sub 4 was on overall, but that disappeared up the first climb of the second lap - my legs just didn't have the bounce back ability to tackle the really steep stuff and it was actually quicker to walk. Descents hurt, steep climbs hurt, and it was really race management that got me round. 2:14 for the second lap and 4 hrs and 9 minutes overall. A very good end to a season that has been frankly exhausting !  

Woodhall Spa Sprint Triathlon 2023

 Back in the day, in fact all the way back to 2009, and Woodhall Spa was the very first Triathlon that I attended as a spectator. The idea on that day being that I would check Triathlon out and was it something that I could turn my hand to ? 

At the time I had started running in the January, and had just been booking in 10k's and the training was already a bit samey. After seeing that all shapes and sizes did Triathlon, then I said Yes, I could do it and that was that - a range of distances over the fifteen seasons that I've been competing - but Woodhall Spa will always be the 'home' of Triathlon for me.

Swim suits me as outdoor and 33m in length, short run to T1, and bike suits me as long at nearly 15 miles, and then run suits me as less than the advertised 5km. I On this day, I would be up against good local athletes as well as my Wheelers buddies who were starting 1 minute and three minutes ahead of me. Although racing all year had been long distance, and a Marathon still to come - I was bang up for this and gave it absolutely full beans....

Swim 10.16

I made a boo boo with this one - I thought I was in the lane with the Wheelers that was starting three minutes ahead of me, so when I overtook and he climbed out, I figured I'd miscounted so did another lap. It transpired lanes had been switched and in fact, I should have got out before him. I didn't know this at the time though, so ploughed on regardless. Good swim finally !!

Bike 39.32

Complete time trial mode. Next year I'll return to ten mile TTing as I know I'm slower this year and haven't raced many TTs at all - avoiding them because I know and when you know you are off it, you really don't want it comfirming !  On this one, I rode a warm up, and knew that the first half is a gradual climb and a gradual descent second half. With a backwind pushing on in the first half, I figured level effort all the way round would be fastest and that is how it played out. I was in chase mode, and put everything into the bike leg with minimal effort held back for the run. Just a couple of short traffic hold ups, and felt I held my effort well. Fastest 50+ bike leg, and 2nd fastest over 40s. I'm taking that !

Run 20.34

I just held on, I know my speed work has been zero since the injury in June, but this felt OK. Not top end , but competent, and a course PB. I expected to catch Wheeler no 2 but never did. 20.34 for the run and a time of just over 1hr 12 - of 400 competitors, 21st overall, and once relay teams stripped out, that would be 18th solo. Likely my best Tri result despite the extra swim. A good end to this cycle of Triathlon and the swimming has already stopped. Duathlon next year again - but maybe when I go back to Tri, I could just concentrate on shorter stuff like this ?

Ironman Wales Race Report 2023

This was my return to Tenby after my last outing here in 2014, which was a bad year for the sea swim which in itself put me off swimming for a couple of years.  This would be my third Iron distance race this year, following a good outing in Lanzarote in May (12:39) and a so so outing at Roth just 5 weeks after that (11:16).  I had been carrying a calf/nerve/S1 problem through Roth and into this race. Physio had helped, but training had been tentative with no real speed work for the past 10 weeks - everything had been measured, and the problem arose again two and half weeks ago
, cutting short the run training even further. That all being said, I was fully prepared on swim and bike, and knew how to navigate the run problems, so by the time Sunday morning came around and I was peeing in my wetsuit to the tune of Thunderstruck, I was calm and ready ! 

Swim 1.28.04 (1083rd)

I lined up with my two Lincoln Wheelers buddies - we are mega competitive with each other, and travel up and down the country racing against each other in time trials and on tricycles. One was doing his first, and another was tackling his fifth Ironman.  We thought we'd be around 1:20-1:25 in the swim, but could only get as far forward as just before the 1:30 marker due to congestion.I'd been working on my swim since a lacklustre outing at Roth, and had upped both my sessions, but also with added drills. Drills , Drills, Drills. I had been going faster as a result, and for less effort too.  The sea was such a contrast to 2014, and was looking lush from the beach. At 7.10am, the bromance skipped into the sea together and we were off !  Reverse direction this time, and the first leg looked very short out to the boat ramp, which in itself acted as a good marker, so no sighting issues there. Round the turn. nice relaxed swim, breathing bilaterally so all good. Sighting at this point not so good as preferred to keep with others and thought if I could see bodies to the right and bodies to the left I'd be alright, but found myself adrift when I did look up. Back towards the beach and it seemed fast. 41 mins first lap, 2nd lap, more of the same no issues , same relaxed swim, better sighting and no struggles other than avoiding other swimmers that all aim for the same spot at the bouys then stop , so I had to go inside a couple of times. Whilst my effort remained the same throughout, I was five minutes slower on the second lap despite better sighting, the majority lost on that second leg into the current according to my data. 1hr 28, but my most competent swim ever.

Bike 6.31.28 (374th)

Watts formula activated ! Gone are the days of smashing the bike hard, and now it's a management exercise to give myself the best chance of running the whole marathon. It's a balancing act for sure, but it served me well for the previous two outings this year. I ran a Giant Trinity with a disc and 303 front. 55/39 on the front, 12-28 on the rear. If I had my time again, and with another trip to Zofingen in mind for next year, I'd go 52/36 and possibly as high as a 30 on the cassette.  My watts target would be 170-180W in normal circumstances, no more than 230 on short gentler climbs, and whatever kept me moving on the bad climbs.  I would start the bike with ribena and 4 tablets on PH1500 dissolved, and then top up with 5 more PH capsules throughout - same strategy all year. Initially fine, lots came past, passed a few more myself and was able to smile which meant my mood was OK. First part OK, lost time on one of the Wheelers, but caught the faster of all of us. The climbs in the second half did bite, and although I managed the effort best I could, the gearing meant that it was a gurn on the stteper parts of Saundersfoot, Narbeth and of course Wiseman's, which, by the way, had moved the house a good 200 metres further up on the second lap - I swear that's true.  One mistake made - I let someone with hose pipe drench my back on the second lap and I felt it cramp up almost immediately - I won't be doing that again. Got back into T2 in 6 hrs 31, my average watts 155W and NP 189W . I count my zeros, and there was plenty of freewheeling downhill where I applied no pressure on the pedals .My main Wheelers challenger had done 6hrs 15. I thought he'd gone too hard.....

Run 4.37.24 (582nd)

I'd gone too hard !!  Almost immediately I knew, coming out of transition and going up the hill for the first time, it felt too much of an effort. My run form was shocking and my back felt terrible. The heat was noticeable,  I had hot runs at the other two and coped OK, but add in the ups and it was a whole different game. First loop run all the way. Up to turn point and done and it was downhill, nice and easy, recover a little , and then get extra perky following stop no 1 at the feed station on the way down where two things really stood out for me. Onward and into the town,. and just as I was entering for seafront downhill, I could see my comrade walking up the part past the Hoka arch. First lap done and around that sub 4 level overall, but that was already out of range and I knew it. By halfway up the climb to New Hedges second time around I'd caught both Wheelers who were walking the ups, at the far turn, I started walking, initially just the turn, but soon after, and type of incline. TC passed me and said hello, and that was that at that point really. I couldn't keep anything down other than coke, so adopted a walk/run strategy making sure to at least run the downs.  Even the best feed station in the world, failed to pep me up, and it was a slow grind through two and three. On the 4th, at the top of the climb, I could see Wheeler no 2 had a second wind and had closed within 5/6 minutes of me. Wheeler no 3 had snitched that he'd seen me walking to him and the chase was on ! That was enough to get me going and I ran the whole of the remaining 3 miles or so to the finish which emptied me. 12hrs 55 which was entirely acceptable to me and closes the curtain on this round of long distance tri. I could have just curled up in a ball at the finish as I felt lousy.  Managed some milk, but couldn't eat anything. Three days after, I'm not great to be fair,  this one is taking a little longer than usual to get straight from.  

Finish 12.55.29 (491st)

Looking back, there isn't anything other than accepting that hose watering that I would have changed. I think I'm just race and trained out this year, and it's been diminishing returns since May. Pleased to get to number 10 iron finish, but relieved to be doing Duathlon and time trials again next year.  

   

Challenge Roth 2023 race report

Challenge Roth has long been on my list of bucket list races that I wanted to put away. For the past few years I have been trying to gain entry on the Monday that online general admissions open only to fail to have fast fingers as the event sold out in a few minutes. In 2022 I managed to get one, and as I had Lanza lined up , I knew it was going to be a tough ask to get two completed in five weeks. I'd give it a good go though.

Lanzarote had been a tough day out, but I'd secured a decent finish of 12 hours 39, and had managed to run the marathon from start to finish. I had no muscle soreness after and had been in good nick. My hamstring injury would have to wait to be fixed, and by the time we left for Germany, I would have added a neck problem which restricted mobility to the left hand side. 

We travelled to Hull and then took the overnight ferry to Rotterdam. From there, we drove to Bonn, where I would do a last minute leg freshener run on the Friday morning before leaving for Bonn, but would cut this short when I felt my calf stiffen. Worried about the run, we travelled to Roth for the registration at Triathlon Park, before settling at our Hotel in South West Nurembourg which was 20 miles from Roth and 25 miles from the swim start.

Raceday

Getting to the venue proved stressful. My race start was 7.30am and the journey was supposed to be no more than half an hour. After leaving at 5.15am and thinking we would have plenty of time, we discovered the traffic into the event was terrible and got parked up at 6.50am. A quick dash to transition and I just about made the start albeit in the next wave of 7.35am starters. My official time includes the extra five minutes.

Swim 1.30.11

This is a simple canal course and is a case of swimming from bridge to bridge. My swimming is not great, and I was still unesy from the morning rush, and I suppose I didn't settle into the swim until about 45 minutes in. By that point I was finding feet and saving energy. I was aware that I had been in the water a long time, and was not surprised when I got out and saw 1.30 on my watch. That's toward the back of my iron distance efforts but reflective of my current swim ability ! 

Bike 5.36.59

Given the calf issue and the frankly insane heat being experienced and forecast for the day, I deceided to dial down the effort accordingly. I would aim to keep around my watts average for the first loop, which included the brilliant Solarberg climb, and then as the heat intensified, play it by ear and see what I could come up with. I'd estimate lap 1 was about 2hrs 42mins and lap 2 in around 2 hours 54ish. It was what it was on the day, I came into T2 in 5hrs 36 minutes, calf protected, hot and bothered, but well salted up which had served me so well at Lanzarote.

Run 3.54.55

Onto the Marathon and how would be calf hold out. First couple of miles OK, I was up on my toes in the Alphaflys and to be fair the hamstring was giving me more to worry about as I could feel that more than I had in the weeks leading up. At mile 3 though, I had a calf twinge and thought that might be that. I stopped running on my toes, slowed down and shortened my stride which seemed to do the trick. I had relaxed into my long run training pace of c.9 minute miles and seemed to be able to tick over at that level - the calf pull threshold if you will ! Although hot, we were at least shaded in parts when we hit the towpath, and I managed to keep cool with water, sponges and on a couple of occasions, ice down the front of my tri suit, the kilometre markers flying by and I knew if I could get to 26 km which was the marker at the exit of the towpath, then I could run/walk to the end if I needed to. At said 26 km I was still moving OK, so km 32 was the next target which would give me just 10 km to go. 

Into Roth, saw Heidi which was very welcome, and then just an out and back up/ down slope to Buchenback. Incredibly relieved to finish and the stadium was fantastic ! 11hrs 16 mins + 7 seconds.

Iron distance no.9 put away, some rest and physio now, and then ramp it up again for Ironman Wales in September which as I write this is just 9 weeks and 5 days away !

Big June

There was a thing when I worked in the Branch called Big June which was basically a sales push. That was 20 years ago though but it looks like I'm bringing it back but replacing the sales with training miles ! 

Following on from Ironman Lanzarote a couple of weeks ago, I have Challenge Roth at the end of June , so it has been back into a couple of big weeks for that.  This meant some bigger runs that resulted in a couple of races being thrown in and as I was organising the Wheelers TT on 6th June - I thought I'd do a rare outing ! 

Derby Half Marathon 1:49:39

This was my second outing with Northern Pacing Volunteers and given the proximity to the Ironman just past, and the 100 mile ride yesterday, I opted for a conservative 1hr 50 min flag, and it worked perfectly. Unsure of the exact distance , I had a mile pace for bang on - 8:24, and if it was long at say 13.2 miles, that was 8:20. As it transpired, I managed to keep the miles to an 8:21 average, and on a hot day where the sun really burned, came in on a 13.14 mile course, 21 seconds under target.  Really pleasing to have so many people say thanks afterward.

Woodhall Spa 10k   47:39

This one was the long run which was scheduled two weeks before Roth. I had done the long bike the week before and the long swim the day before with a 39 mile TT ride in the afternoon - this event would round off a 3 hour run and therefore a great training weekend and the start of the taper period. I turned up early and was the first car in the car park, well, a win is a win. The plan was simple do a 2 hr-ish run before hand and then have a pick up in the 10k. It was the morning after the Champions League final so of course I wore my City shirt for the 14.5 mile warm upo which went well (let's hope I can run like that in two weeks time). Onto the 10k and I lined up near the 50 minute marker. I guessed I could up my pace to sub 8 miles, but had 10 mins to wait and in that time had started to get a little stiff in the legs so first mile of the race was difficult to pick up. Then the magic happened and easch mile got a little quicker - it was very warm, but I was sensible and ended up with a 47 minute finish which was a good result all things considered.

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Ironman Lanzarote 2023 race report

This would be the second time that I’d faced the toughest Ironman in the world which is based out of Puerto Del Carmen on the windy island of Lanzarote. In 2013 I’d gone hard on the bike and then suffered on the run. A finish none the less at 14:27 but a time I wanted to improve upon and also put to bed my slowest Ironman marathon which on that day lasted 5hrs 20 odd. The training had been done and it was a case of putting a plan into action, concentrating on sensible pacing throughout. Race day conditions - sea lovely and calm, temperature 21-23 degrees , windy the N N E at 10 mph rising to 16 mph, and long periods of sunshine interrupted by cloud cover - I couldn’t have asked for more. 

Swim - 1:23 

This was a minute slower than last time , but without the benefit of Tri club swim coaching so I have to be pleased with that albeit in comparison it was slow to the rest of the field.Just got punched the once at the far turn , otherwise incident free. Managed a pee on the way into T1 and got the wetsuit off in the portaloo. Took my time talcing my feet and applying udder cream. A helper put some sun cream on so all told 9 mins which was better. Long run to bike in transition- then down to business… 

Bike - 6:59 

In 2013 I’d set off like a rat up a drainpipe and had suffered in the heat late on for a 7:25 finish. Here , I would have the benefit of power to ride to, knowing what I could get away with if I wanted legs for a good run. Early on the bike was heavy especially with salted water in the nose cone and loaded with food and spares. This meant slow progress up the early climbs but that was OK, I was just making sure to drink and start eating regularly, respecting the island and knowing its pitfalls. I had a few yo yo and saw plenty of matches being burnt but behaved myself. Later on the climbs of Haria and Del Rio tested the watts ceiling of 220 watts but I have ridden those few times now and knew what to expect. 

Top of Del Rio and the hard climbing was done and now it was descent with some evil out and backs thrown in to make up the distance. Last 6 miles glorious. Wheel choice of the day was 303 front and 808 rear which coped well but still wobbly in places so carefully negotiated the donkey track. Back in T2 just under 7 hours with just the marathon to do. 

T2 9 mins - took my time , applied talc again, put plasters on my ankle bones ( it’s an Alphafly thing ) and then put on the run 

Run - 3:58 

Whoop - first sub 4 run at the end of an Ironman. The course is a long first loop to Arrecife and back which is 14 miles and change and then two 6 mile laps to nearly the airport and back. I’d been running 8:40-9:00 minute pace on my long easy runs so went out at that pace trying to be loose and relaxed ,  using water to cool down, taking gels every couple of stations , and importantly salt capsules every 2-3 miles - the result was a good sensible first half of the run, and first 13 miles in 1:54 so on pace. Then second loop harder and mentally tough, very hot in places and form slipped but kept running none the less, keeping an eye on the time and calculating a sub 13 finish was achievable. In terms of that sub 4 marathon it was debate able until the last turnaround on the last run, when I knew I had 30 minutes to do a Parkrun and it was doable. Still enough in the legs to give it a lift in effort and back into PDC and the finish in 3hrs 58 mins and 12 hours 39 minutes overall. 

A truly memorable day, well executed race plan and for once all went to plan. That’s one 14 hr fish improved upon , later in the year we’ll be looking to exorcise the Wales 14 hr demon, bit first on 5 week s the super fast Roth course awaits. 

April's a bit pacey..

Kings Lynn 25 1.01.16

This TT has been in the diary for the past couple of years where I have been fortunate enough to come away with a sub hour time but this occasion was different. Usually a cross wind , today was a fast out to the round about and then a brutal slog back into a headwind. The 55/39 that has been fitted for Lanza did its job well.  8th overall.

Sleaford Wheelers Charity 10    22.52

The C10/10 course is one that I have ridden a fair few times over the years and bever really felt like I've got it right. Today was par for the course but a better than expected ride in all honesty and given the volume of training this week, I'm made up to squeeze a 22.  Cross headwind out, good cadence to spin the 55/39, good cadence on return, judged the splits well. 13th this year, same as last year !

Lincoln 10k  44:27

My annual pilgrimage uphill, and something different. Today, I paced for Northern Pacing Volunteers, and it was my first time out. I had not run with a back pack and a flag before but fear not, it was very light and I didn't know it was there ! I would need to run at a pace of around 7:13/14 per mile and I knew the course well. It was a lovely morning, not much wind and consequently pacing was relatively relaxed. Settling into early miles at 7:05/7:06 and keeping a nice constant effort. It really was an enjoyable thing to do and I would love to do it again.  44:27 in the end , a job well done ! 

Clumber Duathlon 1.05.48

Bit fatiqued for this one with the amount of the old training I've been doing. This one was a qualifier for the world sprint distance champs to be held in Australia next year. I wouldn't be contesting that - this is not really my distance for starters ! (and I'm too tight to pay to go to Australia being the other ! 

1st Run 3.17 miles 21.28 - this was OK, but I felt a shade off what I think I should have produced - this is likely down to current training load - 4 weeks today I have IM Lanzarote.  It was competent enough though.

Bike 31.57 - Felt I could have done better, but the metrics were all there. I was held up coming out of transition and in the no overtaking section so I suppose some time there, again competent, just not as quick as I thought it might be.

2nd Run - 10.57 - Finished off in a strong manner - 6th in AG, would have been 3rd qualifier.

March-ing on together

 The month of March - it's lighter at nights, it's usually host to the first TT of the season and most importantly it marks the end of Winter hibernation - heck, even deforestation begins as the Mach 3 comes out.

North Lincs Half Marathon 1:32:10

The month started with an outing a North Lincolnshire Half, which was a running event hosted by tape2tape and ran out of Quibell Park in Scunthorpe. I would be running it with the usual band of bad influences so would need to keep focussed, because they are sprightly fellas.  Conditions were good, about 5/6 degrees, but with a westerly wind which was light.  I was confident of challenging my time of 1.34.48 at Retford last year, but would need to avoid a huge drop off in pace as I experienced last year at mile 10.

I positioned myself between the 1.30 & 1.40 pacers and for the first 3 miles kept the 1.30 in sight as I put in some good early miles of 6.48, 6.58 & 6.58.  Not pushing too hard, but concentrating on form, and in particular as we turned into the headwind, moving my arms forward correctly.  I knew I had to work until mile 6 and then the course would get a little easier. At halfway I was under 7:00 minute mile pace , and then in the second half, inevitablt things tightened, and despite a backwind, my pace sat around 7:06 to 7:08 pace. Very good outing, honest course, 1.32.10 in th end for a PB by over 2 minutes - really enjoyed that one !

YCF 10TT -  23:27

First TT of the season. On the old A1 at Boroughbridge. An honest undulating out and back course with a side wind, and some rain in the first few miles.  Double training day the day before so have to accept wont be on it mostly this year but all the same 23.27 was respectable enough and great to be back racing !

East Leake Triathlon 1.09.15

First sprint in 4 years. Lined up 10.16 start, with Ian in same lane at 10.16, and Dave in next lane at 10.20.  It was chaos but nothing I couldn't handle and just concentrated on my own thing. CAme and went OK, and my time of c.8.45 was 20 seconds better than I've been doing at Total Fitness.  Run down to T and 9.59 in total. 

Bike went well, sketchy start out of T1 and cars in the way. but then when out on road, into the wind and settled down. Good watts and good effort generally, paced very strong and well.  Back into T2 in good order.  36.04

Run, sockless, and Alphadizzles - good combo, worked well, and mile splits of 7.07/7.01 &7.00 delivered a competent end to proceedings. 3rd in 50-59 age group and a real life podium after 14 seasons at this game.

February - a short month and that is most welcome

Rauceby Ripper 2023 1.07.42  29th 

It's early Feb-rue-rar and that means that one race is indelibly marked on the race calendar - the Rauceby Ripper - a race that has been around since 2011, and I have run on 8 occasions , with a 9th not fit to compete but being there running in between to cheer on other runners, so with a Covid cancellation, my attendance record for this event is pretty good. 

Today was probably the best of the condition over those runnings - there has been little rain for a few weeks , and as a result the ground is firm and dry , and even the notorious far lane at mile 1&2 was almost dry as a bone. As a result, it was a fast affair and I was nicely rested for it. I had team mates that were primed to beat me today so I was bang on it, focused for a hard effort from the off. Obs I had to temper the first mile as we wound ourselves up and out of the estate , and then down the aforementioned farm track. I didn't look back for 4 miles preferring to keep a strong effort. I would put in a little spurt when facing a headwind, and worked hard up the climbs and strided out down the descents.  The miles passed by quickly, and I found myself starting to hurt in the last mile or so. 

I tried to take a place over the last half mile but ended up losing one , for a 29th place finish overall and a PB of 1.07.42. Good performance on this one - I wouldn't change anything that I did.

The rest of the month was just a case of knuckling down to some big weeks on the bike. In mid February we went over to Nederlands and stayed in the Limburg region (Heel), this saw a peak week of over 14 hrs of training and took in the Amstel Gold Sportive Route. 

Some really good base building going on and as at time of writing, week 18 of the 30 week plan for Ironman Lanzarote has been put away.

March is livening up, there's a half marathon to start it, a Triathlon to finish it, and in between a return to time trialling !

January - sick and tired, you been hanging on me....

This month has just been about building them hurting bombs and shedding Xmas weight gain. Just the one event this month and a toughie to boot - myself, and Ian from the Wheelers trike collaboration ventured up to Sheffield on Saturday the 8th to essentially take part in a 2-up run, entitle Round Sheffield Run.

The run was a stage race and you checked in and out of each stage, with a walk in between. If you ran everything it would be 15 miles, but our event was approximately 11.5 miles in total with a heck of a lot of climbing thrown in.  

9.45 was our start time on a boggy morning at Endcliffe Park. The organisation was well planned out, co registration and pre-match toilets no issue at all. A 10 minute warm up run ensued, and then we went to start early but they made sure to make us wait until 9.45 did come around - I can see why to be fair. 

There were something like 15 stages ranging from the shortest 0.4km to the longest which was 2.8km. That was the first one , leaving Endcliffe Park it would gently upward and was a good leg to start the event with. The second leg though was a real leg killer, lots of climb and that was the story of the day. Lots of undulations, some frankly scary steep muddy downhills, and some muddy climbs. It was great fun, but the stop starting, and the cold getting into the legs made sure that by the three quarter stage I had started to not think it was so much fun and longed to see Endcliffe Park again so that I could finish and have something warm to drink.

Great event though, finished 23rd pair which was respectable, and with both of us over 50 we surely were right up there in the old farts category.

First medal of the year -  done ! 

The remainder of this month will be long rides, and long runs, whilst watching sunrise and sunset get earlier and later. Get through these long days and March will be here sooner rather than later.

Week 12 of the Don Fink ' Be Iron Fit' complete as at time of writing with Ironman Lanzarote the focus in the medium term, swiftly followed by Roth and then to Tenby and Wales in September.