Feckin' rain.

Friday 30th September 2011

Heatwave my arse!!

Nuff said.

London Baby. Yeah!!!

Thursday 29th September 2011

This arrived in the post today.  Woo Hoo!!

For the first time ever I have been accepted for the London Marathon through the ballot entry.

To celebrate, I decided to skip my swimming club and crack open a beer.  Nice bit of training there!!

I will not be taking up the offer for 2012 and will defer it to 2013 as I don't want the Marathon to interfere with the Ironman training.

It is great to be in though and know that I have a nice trip planned for April 2013.  Bring it on!

It's Kona be a good one!

Wednesday 28th September 2011

Swimming
1500M - 00:36:38 in 18M pool at Gym.
This swim went OK today - thankfully after the last disaster in the pool last week.

Cycling
16.0 Miles - 01:10:13 (13.67mph / HR ?bpm Z? ?% of Max HR / Cadence 80rpm)
Cycle to and from work today.  This was a pretty enjoyable couple of rides.  The weather stayed nice, and was actually quite warm on the way home.
I am pleased with the way my climbing legs are improving - the BIG hill on the way home passed pretty easily today and I was able to go up it in a couple of gears higher then previously.

On a different note.
It is just over 1 week to go until the Ironman World Champs from Kona in Hawaii. (8th October)  I am getting pretty excited about this as it is just incredible what these guys are capable of in extreme heat and humidity,

My predictions are:
Andreas Raelert (Current men's wprld record holder)

Chrissie Wellington (Current Women's world record holder and 3 times past winner and never beaten in an Ironman)

I am even going to stick my neck out and predict a 1-2-3 for the UK, with Julie Dibbens and Rachel Joyce picking up 2nd and 3rd - we shall see!!

You can watch it live on the weblink :  http://ironmanworldchampionship.com/

Running with her for runher! If that makes sense?

Tuesday 27th September 2011

Running 
3.00 Miles - 00:28:06 (09.22 per mile / HR 168bpm Z4 92% Max)
A short run with Keara.  She is training for RunHer which is on Sunday 09/10/11.
This is a women only event held round Stormont Estate in Belfast and offers a 5K or 10K option.
There are expected to be about 1300 women running.
http://www.runher.co.uk/

I will be doing Marshall as usual and cheering the ladies on.

Keara was running well today and that time was a bit quicker than her last couple of runs - so the training effect must be paying off - or she was trying to get finished quicker so that I would stop talking.
I have a bit of a habit of talking quite a bit on runs.  I don't know of people like it or not - but it works for me.

For me the run was a bit weird as it felt very comfortable but my Heart Rate spiked really early and never really recovered to a decent average.
I'm not too worried and will put it down to the exertions of last weekend.

The Brownlees are coming - and I'm racing them!!

Monday 26th September 2011

Racing against Alistair and Jonathan Brownlee!!  Yee hah.

The World Champ and the number 2 in the world - the Brownlees are coming to do a charity Duathlon in Dundalk.

Entry is limited to 200 competitors - and I am one of them!

I can't believe I am going to get a chance to race with the greatest triathletes on the planet!!

In what other sport would you get a chance to so something like this??  Not many I think.

This is like getting to play football with Messi or golf with Rory or tennis with Nadal.

No training today - still resting on my laurels from last Saturday, but I think I will get back in to action tomorrow to make sure I am in top shape for taking on Alistair and Johnny.

Look out boys, I am in the form of my life!!

Strangford 888 Triathlon - Jeff is feeling EPIC.

Strangford 888 Triathlon

1K Swim(incl T1) - 00:22:542

80K Bike (incl T2)  - 02:53:28
8K Run - 00:39:19
Total time - 03:55:41

38th out of 53 overall. 

Well the day finally arrived and it is fair to say that I was keekin' myself before the start of this one.
I arrived early at Strangord to get organised as this was a split transition race.  I had to get my bike across to Portaferrry on the Ferry, register and set up the bike for T1 and then get the ferry back across to Strangford and get set up for T2 and the swim.

It turned out to be a fantastic day and the weather was very kind to us.  nice and bright and actually quite warm.

I was slightly panicked when I arrived and saw the speed of the current ripping up the narrows between Strangford and Portaferry across the 1K strip of water I was soon going to swim across.

It was so strong the ferry was pointed directly against the current but going sideways to the slipway - a nice bit of driving by the Ferrymaster.

Thankfully by the start of the swim, it was slack water and the tide was pretty mild.

one of the funny comments from the day was when Donald and I were talking before the start and commenting on how warm it was and that we may need sun cream.  Donald was dubious as he said the prospect of coconut sun cream might just be like wrapping us in a marinade for the Sharks.  Regae Regae sauce for triathletes!!  Made me laugh but was also slightly scary!!

The Swim

This was my first experience of a deep water start for a swim.  that means you swim out to a start point, tread water and then go when the hooter blows.  Unfortunately for me I was a little too relaxed in swimming out to the start point and was about 30 metres behind the start line when the hooter went off for the start. That meant I had clear water which was good because I didn't get punched or kicked, but it meant I had no group to draft off and it probably cost me about a minute on the swim time.
The swim went really well and I managed to only think about the mile of water below me once or twice.
I was happy with my swim from a strength perspective, but my sighting and navigation was poor, and I drifted a bit too far to the left of target and had to almost swim back across to the exit slipway.
I came out of the water in about 19 mins and went in to T1 feeling pretty good.

T1

I made a decision that as this was a 50 mile ride, that i would put my proper cycling shorts on over the top of my Trisuit to give me a little more padding for the longer ride.  This took a little bit of extra time, but I thought the extra comfort was worth an extra minute in T1.  This was a good decision.

The Bike

After about half a mile a guy passed me on the way out of Portaferry - this would turn out to be the last rider who went past me and stayed away. I managed not to get passed permanently by another rider and actually reeled in and passed about 6 or 7 other riders around the course.
the course was fantastic. Overall the course could be described as undulating - basically flat until Newtownards and then a nasty little diversion because the Carriageway from Ards to Comber was closed.  We had to then take the road out by Scrabo Tower - this added quite a bit of climbing - but I felt I handled it pretty well and never really felt under too much pressure.

I had a really scary incident on the decent off Scrabo.  There was quite a lot of traffic due to the road diversion, and coming downhill at about 30 mph, the car infront of me just decided to stop and let someone out of a side road without looking or indicating.

I slammed on the brakes and simultaneously hit some gravel.  The bike started to skid and I was resigned to either crashing in to the back of the car or throwing myself in to the ditch.  In my mind in a split second I decided on the ditch.  Just as I was about to do the deed, the car moved off and I lifted off the brakes and I managed to squeeze up the side of the car.  i did express my annoyance to the lady driver as I went past.  I think she learned some new Anglo Saxon words!!

The road from Comber through to Downpatrick as pretty up and down and really had no flat parts.  it was also into a strengthening wind.
I thought I was going well and it turned out to be the case.  I came in to Strangford in 2hrs 51 mins for the 50 miles (80K).  i was really chuffed to average about 16 to 17 mph for the ride.

The only slight disappointment was that I didn't plan my nutrition well enough for the bike and only had 2 gels and a bar of Kendal Mint Cake on the way round.  I started to feel very hungry at about 40 miles and really should have had more food with me.  Lesson learned.

T2

This went very well, even though taking my cycling gear off took a few extra seconds but I did not want to run in it as it was actually pretty hot by now and it is more comfortable running in Tri gear than cycling gear.

The Run

The run was 4 loops round a really lovely off road course.
it was tough enough as the start was a set of steps up on to a trail and then a short but steep climb up a trail, followed by a steepish downhill and then a longer flat stretch through trees.
It was very pretty.
I loved coming back through the T2 / Finish area at the end of eacch loop and the support from the crowd and marshalls was great the whole way.
I felt like a real triathlete as they were offering flat coke at the drinks stop - just like they do at Ironman.
I have to admit to walking the steps and hill for the last of the 2 laps, but it seemed to work and I was able to put on a good strong finish.

On the whole, I had expected to finish in around 4hr30mins and would have been delighted with 4hr15mins.  So, to finish in 3hr55mins was fantastic and I am feeling very pleased with myself.
it is obvious that the training is working out, and I was delighted that my legs felt so good coming off the bike and I got in to the running really quickly and easily.

Well done to Donald for the Tri and his great result and to Paul, Jim and Brian for their great times in the Duathlon.  A great day had by all.

In the words of the Money Supermarket advert -

 Jeff is feeling EPIC!

http://www.moneysupermarket.com/c/videos/you're-so-moneysupermarket/0011805/

Sink or Swim? Sink!!

Thursday 22nd September 2011

Swimming
1300M - 00:39:27 in 25M pool at Lisburn Leisureplex - Graduates swimming club.
Bloody awful!!
Goggles leaked the whole time.
Cramp in toes.
Cramp in foot.
Unable to get in to a rhythm at all.
This was meant to be a confidence boosting 2250M swim before the tri on Saturday.  It was terrible and I got out early and went home.

Here is what I came home to:

The email was tempting enough for me to go and buy some beer - I am just finishing one now.

Not exactly ideal Ironman training but I am sure everyone has bad training days and hopefully all the bad swimming is out of my system now.
No more training before Saturday - here's hoping.

A late surge.

Wednesday 21st September 2011

Running
5.01 Miles - 00:41:24 (8.17 per mile / HR 170bpm Z4 94% Max)
Last run before the Tri on Saturday - all went well and I felt strong towards the end and managed to push out a sub 8 min mile to finish off.  Pretty happy in the windy conditions.

By the way - here is the shark that I mentioned yesterday that was caught in Strangford - it looks pretty tame in his arms.  This was just before it bit off both of his legs and swam away with his head in it's mouth!! Yikes.  Nice one Sammy.

My Helmet is fine thanks.

Tuesday 20th September 2011

Cycling
15.02 Miles - 00:49:02 (18.4mph / HR 146bpm Z2 80% of Max HR / Cadence 84rpm)

Decided to have a bit of a bash at a time trial type ride this evening. (inspired by watching the Time Trial in the World Champs in Copenhagen on at the moment - Eurosport if you are interested - good stuff!)
I am delighted at the outcome - the speed was good and pretty consistent throughout, Heart Rate was within zone and the cadence was high.  overall a really pleasing run.

The only thing was that it was getting dark and there were long stretches of the route with no lighting - so there were a few "close" moments with kerbs in the dark - but I got through it unscathed.

Actually that nearly wasn't true.
Coming out of my garage on the way out for the ride, the garage door came down and clunked me on the head - thankfully I was wearing my helmet - so they are worth using.  Even in the privacy of your own home if not out on the road. Luckily no damage to my helmet!

As an aside - this article appeared in the Belfast Telegraph about a man who caught a Shark in Strangford Lough - this is where I will be swimming on Saturday! Gulp!!

Score on the Touching Cloth "O" meter -11/10 - I wasn't expecting Sharks aswell!!

http://www.belfasttelegraph.co.uk/news/local-national/northern-ireland/fisherman-sammy-lands-5ft-shark-in-strangford-lough-16052293.html

Rain, Sausages and touching cloth - all in a day's training

Monday 19th September 2011

Swimming

1600M - 00:36:05 in 18M pool at Gym.
Session in the pool at Lunchtime - pretty enjoyable and I could have gone on a bit longer but had no time.

Running
3.00 Miles - 00:28:48 (9.36 per mile / HR 154bpm Z2 85% Max)
Decided to go for a short run in the pi$$1ng rain this evening after Keara had been to Zumba.  I was really just trying to loosen the legs a bit more after the trauma of the football on Friday night.  Happy with the run but suffered from repeating Chorizo sausage from my dinner.  Not a pleasant thing at all, but it did taste good first time around.

Only 4 days to go until the Strangford Tri - I am getting a bit nervous about it now as this will be the longest distance I have covered in a Tri - I hope that the swim will be OK even though it is across the Narrows - the bike is 80K (50 Miles) and that is the worrying bit - having to then run 8K (5 miles) after it.
I really hope the weather stays calm too.

Score on the Touching Cloth "O" meter -7/10.