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.

Finishing off 2022

This year has been an epic one with some real highlights but also the feeling that I might have spread myself a little too thinly at times and sailed close to the edge a few times with the mix of training and racing.

Ending the year with a few runs and a Duathlon with plenty to look forward to in 2023 once I've knuckled down to a good honest winter of training ! 

ATW Christmas Half 1.39.21

This would be a last event of the season ,and a ride and run. It is 30 odd miles from home to Holme Pierrepoint, and I thought it would be a good idea to get up early, freeze my knackers off, ride the A46 DC, and then some snowy trails to get to HPP for signing on at 9.30am - it worked a treat though.

The race itself went well. I had dressed about right for the conditions and decided to run at a good tempo effort for the first couple of miles. What I found was that I eased into a kind of sweetspot effort, and the four laps of the lake wouldn't be an issue. I didn't race anyone for 12 miles and was in good order, then I started to worry about beating 1:40 as I had sussed it was on, and the last mile or so was done in to the red which wrecked what was a good idea beforehand. In honesty, I would have still beaten the time but you never know out there. Sub 1:40 is good form to finish with given the ride across beforehand and the cold conditions.

Gainsborough & Morton 10k  43.07

After that lovely holiday and a couple of weeks rested, I was just getting back into it but had this trike team engagement to honour. Whilst I knew I would be off colour, I was at least fit, so played it by ear, had a solid first mile, and tried to keep that pace the whole way round. It was a lovely 10km and on roads that I'd raced in the week night time trial series. 43.07 better than I thought I would go to be fair.

Lincoln 10K  42.18

This came and went in October and was the last event I did when I was a sprightly 49 years old. I had decided that I would go all out even though it was only two weeks since my Marathon in York. I started well enough, but because of the aforementioned race, did not quite have it top end, and then when suffering into the headwind in the last 1.5 miles , had not built up enough of a buffer and finished adrift of my all time best of 42.04 by just 14 seconds. It will come, but for now my 10k PB remains in tact.  42.18 on the day respectful, but I reckon on a brighter day and prepared there is a low 41 in me. That was it, time for a 2 week hiatus from running and a holiday to Madeira to fit in.

Oulton Park Autumn Duathlon 1.57.07 

This is fast becoming my go to Duathlon, as within a year, I've been back three times, this time supposedly with Ian & Dave, but Dave was out early on, and Ian couldn't make it on the day. With my training buddies out of commission, the pressure was off and I was able to just relax and as a result put in a really useful Duathlon performance , coming third in my age group. 

First run felt good as I eased in and found my position - 6:50 average pacing was a good return, the bike leg was my best performance there averaging nearly 24mph (23.9) for the 9 laps, and finding myself going up the climbs reasonably well, and then on the second run, dropping off just 10 seconds per mile on average - 7:00 exactly. Third place - happy :)