Training for Ironman France 2009

My training for Ironman France 2009 has arrived and was chritened on a run with Lynn Emmett and Tim Topper yesterday. Whilst I'm now into week 10 of 24 it only now seems real. the run was hard work. The legs kept screaming at me to walk but we managed 7:30mpm at 80%HRM for 6 miles. If it wasn't for the legs hurting I'd be pleased with that.

Lunchtime today we were joined by Chris Guy who was nursing a broken hand. He is still seriously quick even when injured. Pleased to say I performed a whole lot better than I did when I last rode with him 3 weeks ago. Back then I was on the single speed and was feeling warn out. Today was a whole lot different, kept up all the way round the ride and even managed to get the better (slightly) on one of the hills.

Part of the success is due to a good rest week last week. Part of it is down to the training over the winter months on the single speed and part of it is due to the bike I was riding. My good old Giant OCR2 has had a major facelift. I spent ages stripping it right down and cleaning it. After 5 years and 16,000 miles it needed it. I then put on a second hand 105 groupset replacing the orginial Tiagra Triple, plus new pedals, new bars, new stem, new tyres, new cables. Feels like a completely different bike and to most intents and purposes it is.

Bike 2 Run

Yesterday I cycled one of our regularly lunchtime routes. 16.4 miles in 57minutes.

Today I ran it in 2hrs 15, though the slight variation to the route makes it 16miles.

You spot different things when you're running compared to cycling.

As well as taking longer I ate more jelly babies.

First Run Race of 2009

Today witnessed the Great East Run. A 20k run based in Bungay organised by Bungay Black Dog Running Club and sponsored by Elgoods Brewery who give a bottle of their Black Dog beer to all finishers. You'll note a theme in that the last run race I did also involved beer being given to all finishers.
The aim was to cycle there, run the race as a training run with a bit of a warm up to make it up to the 14miles long run I had on the scheduled and then bike home.
Succeeded in biking there and back. Succeeded in adding on a warm up to get me to over 14miles. Failed to run it as a steady training run, though I did manage to run it with fairly even splits at a shade under 4:30 per km (7:13mpm). Was only 20seconds off a PB and based on how I've been running lately I'm very content with that.

Half Marathon Efforts

After the snow of earlier in the week I had a good effort session today on Whitlingham Lane with Jeff Lansdel and Lynn Emmett. 10-15minute warm up, then four efforts of 8mins, 7mins, 6mins and 5mins at half marathon pace (7:15m/m) with 3minute jog recoveries between and a 10-15minute cool down. Whitlingham Lane was icey the further along it you went, so didn't venture much beyond where it joins the river. Covered 8.1miles, and felt good.

Hereward Relay

Yesterday was the Hereward Relay. A four person relay from Peterborough Cathedral to Ely Cathedral, a total of 40 miles broken down into 6miles Peterbrough to Whittlesy, 12 miles to March, 10 miles to Welney and 12 miles to Ely.
I was in a team from Tri-Anglia and had landed the first stage. The short leg, so I volunteered to drive the four of us. Up at 5am to pick up Katy at 6am, Rose soon after that then Simon at 6.30am to allow plenty of time to get across to Peterborough for the 9am start.
I'd cleared the snow off my car for the second time that weekend and was on route to Katy's when I received a text from Simon. He'd been up all night. A bug had brought on diahorria and vomitting. Where were we going to get a replacement runner for stage 4 at 6am on a Sunday morning. No where was the answer. By the time I got to Katy's Simon had been sick again. There was no way I was going to let him sit in my car for two hours.
The roads out to Attleborough were heavy with snow, but once beyond Snetterton there was nothing.
I started the race in Peterborough. Not sure if I should pace myself for 6miles or 18miles. As I'd got the shortest stage of the 3 us I felt it was down to me to make up the final stage. I'd dug out my trail shoes as previous experiences on stage 2 and stage 4 of the Hereward had told me that trail shoes was a smart move. Not so, for stage 1, which is all on tarmac with the exception of 200m across a park. 6 miles of inappropriate footwear took a toll. The wind, rain and sleet also had an effect. Despite two long sleeve layers and gloves my hands and arms felt cold.
My run was okay. Not the blistering pace I'd hoped for, but okay. Need to map the route to work out the exact distance. Was halfway down the list of finishers and only 11 minutes off the fastest and 20 minutes ahead of the tail-enders.
I didn't fancy putting on wet kit ahead of stage 4, so stayed in wet kit as Katy drove me to the start of stage 3 for her run. It was now snowing heavily and settling on the roads. The conditions were really quite horrid. Felt sorry for Rose running. By the time we made March, I was too cold to remain in wet gear any longer, so knocked the idea of personal sacrifice on the head. By the time Katy had changed into her running gear and I'd changed out of mine, Rose had finished her stage and been waiting 4minutes for us.
Of the 3 of us Katy definately had the best weather and finished in sunshine. If we'd had a fourth runner they'd have had the best of all the stages, but we weren't the only team lacking a full compliment.
This is the third time I've run the Hereward Relay and now only have stage 3 remaining to complete my set. I did notice for the first time that the relay is available as an Ultra marathon for those runners who wish to do the whole thing. Maybe one year.
Full Results = http://www.marchathleticclub.co.uk/results_20081.htm

The Week That Was - 13-19 Oct 2008

Though the title should be the weekend that was, not that there was ever a TV program of that name.
The weekend topped off what was a pretty good week.
Friday evening - I attended the wedding reception of Dean Grady and Fiona Hunter, who are kayaking and cycling friends as well as being neighbours.
Saturday morning - swimming training with East Anglia Swallow Tails before heading off on a Tri-Anglia ride to the English Whisky Distillery outside East Harling (route). Wrapped that up with a 2.2mile transition run.

Diss Swim Relay Challenge
Pleased to report that following a solid display of consistant swimming in the 15 minute Relay Challenge that the Tri-Anglia team consisting of Matt Ellis, Matt Spillman, Oliver Milk and myself won. More

Club 10k

Sunday morning saw the first Tri-Anglia Club 10k of the winter series. The run follows the 10k run route from the Norwich Olympic Triathlon, though admittedly with a slightly different start/finish point. The route is undulating and twisty with a significant portion off road. So not a quick course. Managed to post a time of 41:21 which is just 6 seconds off my all time 10k PB recorded 3 years ago.

I'm very very pleased with that.

Then went for a 36 mile ride on the single speed Specialized Tricross. Mark Nowell gave me company to Wortwell where he bought us hot drinks. The 36 miles is the furthest I've ridden on this bike in one go so far and takes the total mileage on that new bike through 100miles.

My ever faithful Giant OCR2 which was my first bike back in sept 2003 this week went through the 15,000 mile point. Total training mileage for the week was 192.6miles consisting of 5.1 miles swimming, 161 cycling and 26.5 running

Wroxham 5k - 2008 number 3 - 20th August

Last week was my biggest week of training ahead of the UK Ironman ahead of what should have been a recovery week. Over the last two weeks I've covered over 500 miles in training (425 on the bike 78 running and 7 miles swimming). In the 5 days leading up to Wednesday's 5k I'd run 38 miles and the legs were feeling reluctant to move. I was convinced I shouldn't be running and shouldn't be going for a fast time. I asked if anyone needed pacing round in 25 minutes.
I ran my usual 2k warm up and the legs felt heavy but produced 8mpm, which was faster than I was expecting. Lined up for the start and suddenly felt light on my feet - guess it was the light weight cycling socks rather than blister resistant thick running socks I normally prefer. Legs still felt heavy and didn't want to risk injury. 4:10 for the first km, ran the second km chatting and watching the form of those around me. I know my style is far from perfect but a session recently with Neil Featherby had me looking at toe landers, circular leg actions, lopsided shoulders, backward leans and uneven arm swings. Second km was done in 4:00. Third km was the usual slower split that I've come to expect with the Wroxham course of 4:22. With just over 2km to go, and inspired by our Olympic success I went into overtake mode from the bend and clocked 3:56 and 3:55. Total time of 20:24. Whilst still 44seconds off a PB it is still my fastest 5k as a Vet (oh, okay 1st 5k as a Vet), my fastest 5k for 3 years and way faster than I had any right to run. So I'm a very happy bunny with that performance, very happy with my training in prep for the Ironman and very happy with how my body seems to be coping with the training. Not promising anything great for the Ironman just the finish but I'm sure I'll have fun getting round. Have I mentioned my just giving site of www.justgiving.com/roblines?

Last Long Run and Ride done now...

.... ahead of Ironman UK. Rode 114 miles yesterday and a very slow 18 miler today. That makes 221 miles cycling, 6 swimming and 38 running with 31 of those taking place in the last 48 hours - no wonder today's run was hard work and a test of will.
Have been able to pile on the miles these last two weeks and feeling pleased with the efforts. Total combined mileage for the two weeks being 515miles. Total for the year to date is now 5,940 miles as 108.7 swimming, 5,042.4 cycling and 789.4 running.
Just the taper to do now.

Last big week of training for Ironman UK

Today is the first day of my last big week of training for Ironman UK. It got off to a good start with my first swim at UEA since the pool reopened following refurbishments. That was followed up with a recovery run at lunchtime and I've now setup www.justgiving.com/roblines to raise funds for the Meningitis Trust.
Last week saw an impressive total mileage with 212 miles on the bike and 40 miles running. Long ride was 108 miles down to Aldeburgh. The long run yesterday was 22miles to my Mum's house for Sunday lunch. I was then given a lift home.

Tri-Anglia first to complete first UK Double Ironman

Went for an easy run lunchtime today and found it a little hard going. But I was part of the Tri-Anglia team that were first to complete the UK's first ever double ironman over the weekend. Watch www.tri-anglia.co.uk for a report, I aim to write one later today.

Running in PE

Now been in Port Elizabeth for a few days (some pictures already on the tri-anglia website) had a couple of rides, a couple of swims and a couple of runs.
This morning's run will be the last longer run at 8.3miles, on which we saw a baboon/monkey in the university grounds. Route we followed: http://www.gmap-pedometer.com/?r=1763138
Now just a week to go to Ironman South Africa. Looking forward to it. It's going to be interesting. Not sure I'm looking forward to running 3 times the distance that we ran this morning.
Just like to say thank you to everyone who has helped in my training so far, and to everyone who has made a donation to SIA.

Photos and trip diary have been added to www.tri-anglia.co.uk

Last Long Run ahead of IMSA

Ran the same route today as I did a year ago with Sam Kingston. That one was blogged in http://roblines.blogspot.com/2007/03/last-long-run-before-bungay.html. Today wasn't as beautiful. It was windy, sleet, snow and cold.
Sally provided cycle support. Hadn't quite learned my lesson from last year. Last year I commented that lots of Guinness the night before isn't wise. This year I had a dinner party and drank lots of wine. Managed to run the whole way, felt strong at the end and got round in 3:15 so quicker than last year, so pretty pleased with that baring the weather.
Sally was definately not warm at the end. Glad I made her wear a hat.

Lanzarote update

Had a very good long run yesterday. Club la Santa to Teguise and back via a desert and some hills. Added half an hour extra onto the route to get in 3 hours. Hopefully it's 20 miles, will have to gmap it.
Can't say that I'm so thrilled with my cycling, with exception of the ascent of Tabyesco. Not having fun due to mechanical problems and wind. Have identified that my forks were buggered, I'm also convinced that the frame is damaged too.
Full report of our trip at http://www.tri-anglia.co.uk/2008/CLSMarch08/CLSReport.html
Whilst out here, I've been working on a new house style for the Tri-Anglia website. You can have a preview at http://www.tri-anglia.co.uk/index2.html

Milton Keynes Half

Ran the Milton Keynes half today in a time that a year ago would have been a Personal Best. This year it was a training run. Full report on Tri-Anglia website.

Longer than planned long run

Had a 19mile run on the schedule today and heading out with legs tired from yesterday's 140mile bike ride it wasn't easy. Struggled to get going at the start, but with a new route on little known roads I was keen to explore and Sally was providing cycle support.
Despite writing out route notes we managed to deviate from the planed route. We got lost looking for turning that didn't exist and missed the one we should have taken. Ended up altering the route to ensure we got home rather than risk getting even more lost.
Eventual distance was exactly 21miles. Managed to run the whole way and despite getting lost and running on tired legs I got round in 3 hours. That would have been a target pace for fresh legs. So very pleased with that.
That takes the weeks total to 32 miles ran, 221 miles cycled and 4.3 miles swam. This week has seen me through the first 1,000 accumulative miles of training for 2008.
Next week is week 16 of the 24 week Ironman training schedule and I have my second running race of the year. The 20km Great East Run. They give out a bottle of beer to all finishers at that one. :-)

Changing Fortunes

Perhaps I was a little premature on Wednesday evening. The fine few days weather and good training was hindered rather drastically Thursday, Friday and Saturday. Thursday lunchtime saw 38mph winds and driving rain and sleat. Friday morning was nice, though cold, for a 30min run at Fritton lake. Friday afternoon it snowed. Saturday was way too icy to go out on a bike ride, and I had way too much of a hangover from Edgy's "Off to Australia" celebrations of Friday night.

Today was good though. Helped Russell Clarke complete the 40 mile Tring2Town ultra marathon.

11 o'clock and all's well

Actually it's 10.30pm but realised I'm behind on my updates and I do like that Olde Town Crier call.
Has been a good few days training wise.
Rode well on saturday despite the wind. Had a good 18 mile run on sunday (thank you to Sally for cycle supporting me and taking the picture).

Swam in the lane next to Jonathan Tyrrell on Monday evening. He was on day 1 of week 1 of his 24 week schedule for Ironman Austria. As too is Mark Philo, who today sent me an invite to his 40th birthday party in March.

Yesterday managed to clock best part of 50miles on the bike, now at 80 for the week so far. Had the company of Kate Scotter for my Turbo session last night. Angie Thorp was unwell otherwise she would also have been there. Angie's husband Warren has accused the girls of being my groupies.

Today - work forced me to ride to one of our out of town locations. Used it as an opportunity to get a few extra bike miles in. Succeeded in that regards, I just won't do it with a laptop in the ruck sack again. Well, not for a long detour on the way back.

This evening was a milestone though, and a pleasing one. I've been following the swim sessions from the Ironman Start to Finish book and this evening was the first time I completed one of their 3.5k sessions in under the hour. In fact I just managed to get under 59mins. I would so like to get under the hour for the Ironman swim. Port Elizabeth might be too choppy, fortunately I've a second chance at Ironman UK in September.

Last Run of 2007

Was out for my last long training run of 2007. 16miles was on the schedule but increased it to 17.4miles which meant that I managed 1,200 running miles in the year.
Was joined for part of the ride by Joe Skipper. He was riding back to Lowestoft having ridden with Velo Club Norwich in the morning. It was nice to have some company for a short period.

Norwich Half PB

Another PB today at the City of Norwich Half Marathon. Took a minute off my Amsterdam Half Marathon time and I had intended on treating the race as a training run. Perhaps the wind and rain helped? Time was 1:32:37.

300 weeks worth of running

I started running on Tuesday 26th Feb 2002 and was following a 16 week half marathon schedule that I doubled up to make a 32 week training schedule. This was to prepare me for the 2002 Great North Run.
Since that week I've maintained my training log and this weeks entry is the 300th. Admittedly I've not run every single week. Total distance covered is 4,778 miles and I'm now onto my 13th pair of trainers.