Long Lunchtime Run
Today witnessed my longest ever lunchtime run. A 12 mile (well 11.5 mile) route from the office with company from Lynn Emmett. Managed to get round, with stopages in 1:32:58, makes for an average pace of 8:04 minutes per mile (mpm). Considering the stops for roundabouts, lights, traffic junctions etc isn't bad at all. Jeff Lansdell joined us for the first 3 or so miles and asked why? Reason being it's my last long training run ahead of the Norwich Half Marathon in 2.5 weeks time.
BallBuster
Today was the first time I'd run since the Ballbuster Duathlon on Saturday. The Ballbuster consists of 5x 8mile undulating loop culminating with a 1.5mile ascent of Box Hill. First and last laps are run, the middle 3 biked. The roads are narrow and on Sunday were strewn with leaves and thanks to heavy rain rather wet. On top of that it was cold and windy. I've once previously done the Ballbuster and that was 2 years ago. Pleased to report that I beat my previous Run1 day, my Run2 time and my overall time. Managed to average 7:30mpm for the whole 16miles with very even splits though did suffer from a shin splint on the first run and mild splint and stitch on final run.
l'Etape du Tour
I've now entered the blue ribboned Sportive for 2009. Paul Childerhouse is doing it to commemorate his 40th birthday. Well, seemed rude not to accompany him. Riding a tour stage that finishes at the summit of Mount Ventoux just 3 weeks after finishing Ironman France and 6 weeks ahead of Ironman Canada means next summer is going to be mighty interesting.
Mum's 70th Birthday
Took Mum for a meal on your birthday saturday and got away with springing a surprise on her. Arranged for a couple of her friends who she's known for years to join us. Made for a very special evening.
Wednesday, 12 November 2008
Wednesday, 5 November 2008
Overtaken
Got overtaken swimming this morning. Really doesn't happen too often. Guess it's my fault by getting in the same lane as Mike. Youll have to forgive me for not knowing the surname of the other early morning swimmers, at least I know the forenames of the people in this mornings story.
Well, I started off at 7:04 on Mikes heals, I was doing 5x800m with 60seconds rest between each and he was heading off on a 1500m warm up. 3 lengths into the swim and I'm being overtaken by some slim lady who I hadn't even clocked as being in the lane with us, she didn't catch Mike before she paused for a rest, though she did give me a wake to follow in for 200m. Mike later confessed that he'd spotted Claire overtake me and wasn't going to let her catch him.
I was then into my second 800 when Mike then overtook me towards the end of his 1500m, this time with Tom on his heals. I did get my own back on Mike when he went onto kick, but you would expect that.
Nattering with Mike he reckoned that averaging 1:30 per 100m was a good pace for a distance swim. My 4,000m set took me 65mins which included 4mins rest, which means I averaged 1:31 per 100m. So I'm pleased with that.
Well, I started off at 7:04 on Mikes heals, I was doing 5x800m with 60seconds rest between each and he was heading off on a 1500m warm up. 3 lengths into the swim and I'm being overtaken by some slim lady who I hadn't even clocked as being in the lane with us, she didn't catch Mike before she paused for a rest, though she did give me a wake to follow in for 200m. Mike later confessed that he'd spotted Claire overtake me and wasn't going to let her catch him.
I was then into my second 800 when Mike then overtook me towards the end of his 1500m, this time with Tom on his heals. I did get my own back on Mike when he went onto kick, but you would expect that.
Nattering with Mike he reckoned that averaging 1:30 per 100m was a good pace for a distance swim. My 4,000m set took me 65mins which included 4mins rest, which means I averaged 1:31 per 100m. So I'm pleased with that.
Tuesday, 28 October 2008
Festival of Light
Last week I mentioned the nights getting darker and today I'm commenting on Light. The Indian's celebrate Diwali on this day each year. It is a festival intended to bring new light and new hope into our lives and to flush away any darkness from our hearts and minds.
I've new hope, in the form of a washing machine I ordered yesterday that should be delivered next Tuesday. I've never bought a washing machine before. The first I inherited from my Grandmother, the next was in a house I bought 5 years ago.
How is training? It's going quite well. Only swam once last week. The Saturday EAST session where John Digby told me to focus on the push part of the end of my crawl arm stroke. I put that into practice yesterday morning and took at least 2 strokes off each length. Was doing a 50m length in 41 strokes. Riding last week involved an interesting off road Rough Stuff Ride to get me to 206miles. Only ran 19.5miles, but the quality was good, a 4.5mile t-run after Saturday's bike ride at 80% heart rate that felt hard and awkward proved to be 7:20mpm pace.
I've new hope, in the form of a washing machine I ordered yesterday that should be delivered next Tuesday. I've never bought a washing machine before. The first I inherited from my Grandmother, the next was in a house I bought 5 years ago.
How is training? It's going quite well. Only swam once last week. The Saturday EAST session where John Digby told me to focus on the push part of the end of my crawl arm stroke. I put that into practice yesterday morning and took at least 2 strokes off each length. Was doing a 50m length in 41 strokes. Riding last week involved an interesting off road Rough Stuff Ride to get me to 206miles. Only ran 19.5miles, but the quality was good, a 4.5mile t-run after Saturday's bike ride at 80% heart rate that felt hard and awkward proved to be 7:20mpm pace.
Wednesday, 22 October 2008
Getting Darker
The nights have definately drawn in now and with the clocks going back an hour on Sunday we now have 5 months of dark evenings ahead of us.
Night time riding will more likely be done on the turbo trainer in the garage. However I have a new lease of life for those dark post ride transition runs. Last night I christened by Petzl head tourch with additional Petzl signal rear light. It's brilliant.
http://www.wiggle.co.uk/p/Cycle/7/Petzl_Tikka_Head_Torch/5360028218/
http://www.outdoorsmagic.com/news/article/mps/uan/5064
Night time riding will more likely be done on the turbo trainer in the garage. However I have a new lease of life for those dark post ride transition runs. Last night I christened by Petzl head tourch with additional Petzl signal rear light. It's brilliant.
http://www.wiggle.co.uk/p/Cycle/7/Petzl_Tikka_Head_Torch/5360028218/
http://www.outdoorsmagic.com/news/article/mps/uan/5064
Monday, 20 October 2008
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
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 ChallengePleased 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
Wednesday, 15 October 2008
Pleasing Long Run
Went out at lunchtime for my weeks long run of 10 miles. Managed to beat my official 10mile PB from Wymondham 10 last year. Admittedly by only a few seconds, but still pleasing all the same seeing as I was thinking about technique.
Route was: http://www.gmap-pedometer.com/?r=2336536
10.5 miles according to my pedometer (gmaps does under estimate) in 1:21:52 at an average pace of 7:44 minutes per mile (mpm).
My only 10mile race was Wymondham 10 in April 2007 where I completed in 1:17:29, average pace 7:45 mpm.
Admittedly my half marathon PB works out to a pace of 7:04mpm, but I'm still very pleased with today's run.
Route was: http://www.gmap-pedometer.com/?r=2336536
10.5 miles according to my pedometer (gmaps does under estimate) in 1:21:52 at an average pace of 7:44 minutes per mile (mpm).
My only 10mile race was Wymondham 10 in April 2007 where I completed in 1:17:29, average pace 7:45 mpm.
Admittedly my half marathon PB works out to a pace of 7:04mpm, but I'm still very pleased with today's run.
Tuesday, 14 October 2008
Ironman UK Report and TV Coverage.
I've now written up my race report and it can be found at: http://www.tri-anglia.co.uk/2008/IMUK/RobLines.html And Channel 4 will be broadcasting a half hour highlights programme from the 2008 UK Ironman this coming Saturday morning at 7:30am
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