Ironman training in progress !

And so the knuckle down training has started for my Ironman adventure at the start of July, by following Don Fink's 'Be IronFit' book which has three plans in it all based on a 30 week training plan.

There's 'just get round', intermediate , and a faster one which I can't remember ( which is likely that I looked at the volumes and then sellotaped that section shut ! )

I'm loosely following a large proportion of 'just get round' and using some of the intermediate programme and so far its working reasonably well. I have just finished week 10 which means that the initial base phase is completed and that we have now moved on to the build phase.

To give some idea of the volumes so far, the longest swim has been 45 mins, longest bike 2hrs 30 mins and longest run 1 hr 30 mins. These volumes are now increasing slightly and I will be expected to regularly swim 1 hr slots and run to about 2 hours.

The good thing is that already I feel ready to race shorter tri's but have to wait until 27th March - still though, there is the Duathlon to look forward to in a couple of weeks and that should give me the fix that I think I need !

Race Report - No Walk In The Park 5k - 25.35

Over the past couple of days it has been bloody windy to the point where it wakes you up in the middle of the night. I could hear it again this morning as my alarm went off at 5 something and I was left with a choice - stay in bed or travel the forty miles or so to Chesterfield for a windswept and wet 5k.

N'ah, the bed was always gonna lose !

The No Walk in The Park 5k takes place around the grounds of the Chesterfield Cricket Club within Queens Park in the centre of Chesterfield. In fact to navigate all you have to do is head for the Crooked Spire and you'll stumble across the Cricket Club in no time !

I did this race in February last year and posted a personal best time of 27.08 and can remember that I found it very hard going as it was my first attempt at running without an ipod. today with the wind and rain I just wanted to hit 26 mins as I've also got one eye the standings of the UK Netrunner Grand prix which I'm currently top of league two. A good result today would give me some extra points and help me keep my place for a few more weeks before being inevitably replaced !

All the details of this race can be found here : http://northderbyshirerc.jimdo.com/our-races/no-walk-in-the-park-5k

So, down to race time ! For this race I had a new plan being run balls out for the first lap, and then keep going for as long as possible. At 9.30 a marshall sounded a klaxon and we were away, and Plan A was put into action and the first lap went by in a flash. This was good news because I didn't have a Plan B !!!!!

The rain was really winding me up, but on laps two and three around the park I just stuck at it and started overtaking the odd person here and there. By the last lap, I really was knackered and it was a case of bearing with it. There was one runner that I stayed about fifteen metres behind for the last two laps as I just could not catch her. All too quickly the finish line approached, and I was chuffed to get across in well under 26 minutes which meant further Grand Prix points for me !

I totally recommend the monthly No Walk 5k, because at £3 its an absolute bargain !

For me, that was my last run race for a while, as my next event will be the Clumber Park Duathlon at the start of next month, followed by the East Leake Triathlon at the end of it !

Race Report - Bolsover Castle 10k - 54.36

After last weeks excursion to Stratford, it was back to a good old fashioned 10k distance for me today.

This race was originally scheduled to take place in Mid-December, but due to the country having a snow panic, it was postponed until today. The previous years race had been extended to an 11k event, so that Bolsover Castle could be integrated into the route and used as the finish. This, however, was too much change for some runners, so a shortened 10k was devised with a finish outside of the Castle walls.

We arrived at Bolsover this morning earlier than expected which gave me more than ample time to do some of the 'professional looking' warming up that we all do (in some shape or form!) - in the grounds of the Castle. The organisers, North Derbyshire Running Club , always put on a decent event and often think outside of the box. With the start being moved a kilometre down the road, the marshalls took it in turns to lead groups down to the start. First to go was the sub 40 runners, then the sub 50's, then my lot - the sub 60's !

Well, with our marshall at the front holding up a sub 60 placard, it appeared that we looked to be on some runners march or something !! -

'' What Do We Want ??''

- '' Medals for all finishers !!''

'' When Do We Want It ???''

- ''NOW !!''

It did make me and a few others giggle though ! Anyway, back to the race, and at 10.30 we were underway !

Now the race tactic I have developed over recent races is to take the first couple of km's nice and easy and see how things feel during the middle part. Today though, I found that it was hard not to run faster and as a consequence after 2km, it felt harder than usual although the time was pretty good. At this point we were out of Bolsover and into the countryside which was a bit grimmer than I remembered. Also, different to how I recalled things, there were more undulations than I remembered - still what goes up must come down and it was up to me to pace them properly.

At 5km I ran through at 27.50, which meant that I would need to pick things up a little if I was going to get anywhere near my PB of 55.06. Two things kept me going here - a tussle I was having with a Lincoln Wellington runner, and how long I could keep on someones shoulder without them turning around a smacking me !

The first tussle I eventually won as I think there was one up too many on the course, and the second eventually dropped behind - mind you, I have got to say, I was very comfortable there and might be a tactic I employ again! There was a longer climb at 6km or so that I thankfully did not have to walk up like last time , and from then on was reasonable flat to the finish.

At about 8km we turned back towards Bolsover and straight into a head wind. I also calculated that a PB was not really going to happen given the course and the conditions. I reached 9km in 50.17 and just ran as fast as I could trying to get below 56mins. I spent the last kilometre running with a really nice bloke and we pushed each other faster and faster - as I turned the last corner I just sprant for the line and was astounded to see that I had run 54.36 - a 4.20something last kilometre( it could be though that the last kilometre was measured shorter - this seems to be the case on a lot of runs I've noticed to give the effect of a 'fast' course when in reality the preceding kilometres are measured 20m longer to complete the illusion.) So there we are, an unlikely PB pulled out of the hat !

With my base training period in full swing for Ironman, my attention is turned next to a Duathlon in March, and then other than Triathlons, the next running event will be the Lincoln 10k in early April - a flat course where I'll attempt to improve again.

Race Report - Not The Roman IX - 12km - 1.07.57

First race of 2011 today and it was slightly longer than my regular ones coming in at 12km, or 7.46 miles in old money.

The plan today was to treat this run out as just another training run, aim to run around 10min/mile pacing and use the time as part of my weekly Don Fink Ironman training plan, which I am finally working to.

I found out about this race through UKnetrunner , which is an online running club which I joined in December and entered it was one of the club's handicap events. The race was also being held in Stratford Upon Avon which is a great place to visit too.

The race HQ was at the NFU mutual offices on Tiddington Lane and we soon found ourselves at registration to pick up our race numbers and timing chips. I thought that this process would be long winded, but to the credit to the guys at Stratford AC, they had everything sorted and it was a quick in and out job. This meant that there was bags of time left before the start, so a few trots up and down to warm up, and a walk back to the car followed by strategically timed portaloo stops was the order of the morning before we made our way up a narrow lane for the start.

The course was a basic anti-clockwise loop, on country roads and country lanes, undulating with one advertised challenging climb. Dead on 11 o clock then, we were off !

Continuing with my recent strategy and remembering that I was supposed to be taking it easy in any case, I ran the first couple of kilometres in 11.30 minutes, I was also being overtaken a lot as the field started to take shape. This didn't bother me too much as all I was concentrating on was my pace and knew things would pick up later in the race. The countryside that we were going through was fantastic and this first part of the race was very pleasant. By the third kilometre though I'd made my mind up that this was going to be more than a training run and started to lift the pace a little. The course began to look familiar at around this time as it dawned on me that this run was following the same course that was used for the Warwickshire Triathlon in 2009. We then saw the 'challenging hill' to our right which looked steep and long, but remembering it from the Triathlon, I knew that it looked far worse than it actually was and this was the case thankfully.

We got to halfway in just under 35 minutes, but this was in part due to the undulating first half of the course. What followed was glorious flatness which meant that the kilometre times started to get better and better ! At 10km, I ran through at just under 57mins which was not far off my previous personal best ! I wanted to go faster over the last two kilometres, but was stiffening up and found it difficult going. I found some improvement in the last 400m, and then in the last 50m, got involved in a sprint finish over the line, which I think I edged, but not totally sure !! I came home in just under 1.08 which was far better than I thought I'd manage at the start of the day.

In all then, delighted with the run, really enjoyed the surroundings on a windy day, and came back with a new personal best (over a new distance !!).

Next week its the re-arranged Bolsover 10k, and today has renewed the enthusiasm !

An attempt at some tumble turns.....

This week has been a very good solid first training week of the New Year.

I also started to ride the three miles into work rather than sit as a passenger in the car and have so far really enjoyed weaving in and out of the traffic although I still feel like a sitting duck for other road users.

I was back on the road on the racing bike on Bank Holiday Monday, and again today with my training partner, yes the hi-viz retro two man peleton was back in action for a 24 mile jaunt this morning which again I really enjoyed. All I'm waiting for now is my Don Fink Ironman training plan to arrive from Amazon which will hopefully tell me that I'm doing enough at present.

Yesterday, I was at the pool doing some lengths when I decided to have a go at some tumble turns for the first time. In reality if I can nail tumble turns then it could save me about half a minute in a sprint swim so it is well worth putting the practice in. So....I attempted about fifteen of these, and only nailed the tumbling maybe twice at best. I tumbled too early, I tumbled too late, I tumbled and came out upside down and finally forgot to breathe and tumbled and nearly drowned !!

Oh, but I got a couple right so next week I'm gonna give them another try ! (just best take an oxygen tank just in case! )

2011 Lets set some goals...

Since my last post, two things have happened.

Firstly, I got my mojo back very quickly, and my running has been fine ever since - and secondly Xmas happened and I've managed to put a few pounds on !

Santa was very kind to me as he left me a turbo trainer, another bento box, and some Bodyglide !!

Obviously the weight pile-age was completely 'unavoidable', and now its time to do something about it, so, these will be the goals for 2011.

1. Lose weight, but lose weight by making sure that I'm fuelling myself enough for the training that I'm doing. I would love to be at least 6kg lighter by July.

2. Improve on my previous Triathlon results, so my times need to be..
East Leake 1.25, Southwell 1.16, Woodhall 1.24, Dambuster 2.59.

3. Stop training anti-socially, and attend more club rides

4. Listen to my body and when it says stop, do just that and stop !! ( unless this happens during the IM, in which case I will ignore it)

5. Complete my first Ironman in under 14 hours. To be honest, finishing is goal one, and further to that i would like the clock to read 13....something.

We are here now, 2011 is going to be fantastic in so many ways - bring it on!

When does a run become a walk ?

Todays report should have been an update following the Bolsover 10k - but this was not to be as the organisers have had to postpone the event until the New Year.

This was a shame as following last weeks run in Sheffield, I was feeling confident that maybe I could go those 7 seconds quicker to post my first sub 55 mins finishing time.

Still, it was not too bad around Lincoln this morning so I decided to go for a sneaky five mile run...... I shouldn't have bothered !!

It was more walk than it was run, and I could only manage 3 on and off miles before calling it a day, honestly, by the end of it, I couldn't even go through the pretense of running the last 100 metres up my street. I think it is a good job that the race was cancelled today because I was really off it today.

I'm going to rest for a few days and then pick it up again, I will catch up the blog over the Xmas week.

Have a good one !