Thursday 27th December 2012
Running
(6.61 miles / 00:09:05 per
mile)
A Steady run with miles 2 and 5 run at 8.15 per mile pace. This actually felt OK and didn't take too much out of the legs on the slower miles.
No pain in the Achilles either which was reassuring.
Saturday, 29 December 2012
Monday, 24 December 2012
Surprisingly good actually
Monday 24th December 2012
Running
(2.09 miles / 00:09:10 per mile)
A very dangerous moment.
My first effort at some sort if pace work since returning to running with the hammy leg.
The aim was 4 X 1/4 mile with each set done in 2 mins with 90 seconds rest in between.
RESULT!
I felt good and each set averaged 1:40.
Well ahead of plan.
Lets hope this is a sign of positive things to come.
Running
(2.09 miles / 00:09:10 per mile)
A very dangerous moment.
My first effort at some sort if pace work since returning to running with the hammy leg.
The aim was 4 X 1/4 mile with each set done in 2 mins with 90 seconds rest in between.
RESULT!
I felt good and each set averaged 1:40.
Well ahead of plan.
Lets hope this is a sign of positive things to come.
It's amazing how that small packet expands, and other innuendos.
Wednesday 19th December 2012
Running
(3.01 Miles / 00:09:44 per mile)
Saturday 22nd December 2012
Running
(4.01 Miles / 00:09:50 per mile)
FINALLY – I managed to string 2 runs in to a week.
It has been a painfully (literally) long time since I have been able to put 2 runs together in a week because of the dreaded Achilles injury.
I stuck to the instruction of my Podiatrist and held off until Wednesday before venturing the foot out the door in a pair of trainers.
I purposely held back on both runs to make sure that I just used them as an opportunity to get running again and not worry about pace or Heart rate or anything. Quite literally just putting one foot in front of the other and hoping to remain pain free.
Thankfully the old body held together and there was no adverse reaction to the runs.
What is painfully obvious is how much fitness I have lost over the last few months. If I am honest part of this has been down to lethargy on my part and the rest has been down to an inability to string together a decent period of training without injury. Either way, a lot of fitness has gone and a lot of weight has come!
I am glad that I wasn’t paying any real attention to my Heart Rate during these runs as that monitor was clearly going bezerk AGAIN and recording some intergalactic levels.
This is despite investing in some fancy conductive gel to enhance the sensitivity of my electrodes! Ooooh Matron!! Phnar Phnar.
Another purchase is a thing called a SPIBelt. I wonder how many other people have suffered from annoyance at running bum bags. I never seem to get one that is totally comfortable and it always seems to bounce around a lot.
I noticed on the DC Rainmaker website that he uses one of these SPIBelt. Now, if he uses it, it must be good. So I ordered one.
The result – it is very good. The amount of expansion in what seems like an unfeasibly small package is remarkable. (Here we are again with the Phnar Phnar innuendo again.)
It didn’t bounce around when running and looks like it will be great when loaded up with Gels and stuff for long runs.
So, at least I am back running again and the plan for the week ahead is to do a short session, a 40 minute comfortable run and then at the weekend do a slow 10 mile run around Castlewellan. The same as I did this time last year on the road to Ironman.
I will give some thought to a round up blog about 2012. It has been one hell of a year and I would like to capture my thoughts on it for posterity.
Happy Christmas to everyone who bothers to read.
Running
(3.01 Miles / 00:09:44 per mile)
Saturday 22nd December 2012
Running
(4.01 Miles / 00:09:50 per mile)
FINALLY – I managed to string 2 runs in to a week.
It has been a painfully (literally) long time since I have been able to put 2 runs together in a week because of the dreaded Achilles injury.
I stuck to the instruction of my Podiatrist and held off until Wednesday before venturing the foot out the door in a pair of trainers.
I purposely held back on both runs to make sure that I just used them as an opportunity to get running again and not worry about pace or Heart rate or anything. Quite literally just putting one foot in front of the other and hoping to remain pain free.
Thankfully the old body held together and there was no adverse reaction to the runs.
What is painfully obvious is how much fitness I have lost over the last few months. If I am honest part of this has been down to lethargy on my part and the rest has been down to an inability to string together a decent period of training without injury. Either way, a lot of fitness has gone and a lot of weight has come!
I am glad that I wasn’t paying any real attention to my Heart Rate during these runs as that monitor was clearly going bezerk AGAIN and recording some intergalactic levels.
This is despite investing in some fancy conductive gel to enhance the sensitivity of my electrodes! Ooooh Matron!! Phnar Phnar.
Another purchase is a thing called a SPIBelt. I wonder how many other people have suffered from annoyance at running bum bags. I never seem to get one that is totally comfortable and it always seems to bounce around a lot.
I noticed on the DC Rainmaker website that he uses one of these SPIBelt. Now, if he uses it, it must be good. So I ordered one.
The result – it is very good. The amount of expansion in what seems like an unfeasibly small package is remarkable. (Here we are again with the Phnar Phnar innuendo again.)
It didn’t bounce around when running and looks like it will be great when loaded up with Gels and stuff for long runs.
So, at least I am back running again and the plan for the week ahead is to do a short session, a 40 minute comfortable run and then at the weekend do a slow 10 mile run around Castlewellan. The same as I did this time last year on the road to Ironman.
I will give some thought to a round up blog about 2012. It has been one hell of a year and I would like to capture my thoughts on it for posterity.
Happy Christmas to everyone who bothers to read.
Tuesday, 18 December 2012
Positively mixed emotions.
Tomorrow will mark 2 weeks since my last exercise / training and I think I'm finally ready to slip on a trainer and dip my toe, or more accurately, my Achilles back in again.
I have been poked, twisted and 3D scanned over the last few weeks.
I have custom fit orthotics on the way.
I have mixed emotions about my hopes for the London Marathon as I am significantly behind where I hoped I would be at this stage but I am positive and have modified my training plan to allow for having to build back up again
This week I will aim for two short easy runs and if these go OK I will step it up a wee but next week.
So, here's to mileage up and waistline down!!
I have been poked, twisted and 3D scanned over the last few weeks.
I have custom fit orthotics on the way.
I have mixed emotions about my hopes for the London Marathon as I am significantly behind where I hoped I would be at this stage but I am positive and have modified my training plan to allow for having to build back up again
This week I will aim for two short easy runs and if these go OK I will step it up a wee but next week.
So, here's to mileage up and waistline down!!
Tuesday, 11 December 2012
It's been a while and a medical adventure.
Tuesday 11th December 2012
Swimming - 0 Metres
Cycling - 0 Miles
Running - 0 Miles
Scale of frustration 10/10.
The Achilles has gone AGAIN. Grrrrrr!
I am so frustrated it is unbelievable. I seriously can't believe that I have yet another injury which is serious enough to prevent me from doing anything.
It hurts when I walk and there is no chance of running, or swimming or biking for that matter at the moment.
It is gradually getting less painful and it loosens up through the day as I walk on it, but it is clearly not right.
I am with the Podiatrist tomorrow and that begins the process of hopefully getting me sorted out properly - perhaps fitting of Orthotics.
So far with my foot injury and Achilles I have had to see a Doctor, a Physio, a Sports Doctor and a Podiatrist. I hope that this is the end of my adventures with the medical profession.
It is about 18 weeks until the London Marathon and in all reality I think that I may need to amend my approach to the event. I still feel that I can train to go faster and achieve a Sub-4 Hr time, however anything below 3.59.59 is going to be a bit unlikely.
Once I get running again I will focus less on the top end speed sessions I had been doing and will scale these back a bit and add some more endurance building slower sessions.
Keara was commenting to me that it is ironic that during 40 weeks of training for Ironman I didn't get injured this much or to this degree. It's true.
I am guessing that the change from lots of slow paced training to the introduction of hard fast paced runs has probably exposed any physiological weaknesses and hence the subsequent falling apart which ensued.
But... onwards and upwards and I am confident of a return some time soon.
Swimming - 0 Metres
Cycling - 0 Miles
Running - 0 Miles
Scale of frustration 10/10.
The Achilles has gone AGAIN. Grrrrrr!
I am so frustrated it is unbelievable. I seriously can't believe that I have yet another injury which is serious enough to prevent me from doing anything.
It hurts when I walk and there is no chance of running, or swimming or biking for that matter at the moment.
It is gradually getting less painful and it loosens up through the day as I walk on it, but it is clearly not right.
I am with the Podiatrist tomorrow and that begins the process of hopefully getting me sorted out properly - perhaps fitting of Orthotics.
So far with my foot injury and Achilles I have had to see a Doctor, a Physio, a Sports Doctor and a Podiatrist. I hope that this is the end of my adventures with the medical profession.
It is about 18 weeks until the London Marathon and in all reality I think that I may need to amend my approach to the event. I still feel that I can train to go faster and achieve a Sub-4 Hr time, however anything below 3.59.59 is going to be a bit unlikely.
Once I get running again I will focus less on the top end speed sessions I had been doing and will scale these back a bit and add some more endurance building slower sessions.
Keara was commenting to me that it is ironic that during 40 weeks of training for Ironman I didn't get injured this much or to this degree. It's true.
I am guessing that the change from lots of slow paced training to the introduction of hard fast paced runs has probably exposed any physiological weaknesses and hence the subsequent falling apart which ensued.
But... onwards and upwards and I am confident of a return some time soon.
Tuesday, 4 December 2012
Funkin' unmotivated.
Tuesday 4th December
2012
Cycling
Spin class (50 Mins)
Another tough spin class tonight and the added bonus of a bit of core work thrown in for good measure. God it hurt like a bitch!
That was the toughest spin session I have had so far and I reckon I sweated about 2 pints.
I think I should be building in a turbo session during the week to build on this and maximise the benefit.
All I need to do now is get out of this funk I am in and gain a bit more motivation, which has been severely lacking recently.
Cycling
Spin class (50 Mins)
Another tough spin class tonight and the added bonus of a bit of core work thrown in for good measure. God it hurt like a bitch!
That was the toughest spin session I have had so far and I reckon I sweated about 2 pints.
I think I should be building in a turbo session during the week to build on this and maximise the benefit.
All I need to do now is get out of this funk I am in and gain a bit more motivation, which has been severely lacking recently.
Sunday, 2 December 2012
Tri Limits Duathlon - 1st December 2012 Race Report
2 Mile Run - 00:14:06
Transition 1 - 00:01:32
10 Mile Bike - 00:34:56
Transition 2 - 00:01:27
2 Mile Run - 00:13:59
Total time - 01:06:00
(19th Overall / 28 )
Almost certainly my last event of the year and in a sign of the season, it was completely Baltic for the race.
I travelled down with Mark Vaudrey from the Tri Club and we had a great chat about all things Tri and Ironman as Mark has signed up for Ironman UK in Bolton in 2013. A brave man as this is one tough course.
Once we got to An Creagan (which is halfway between Cookstown and Omagh) we realised just how cold it really was. Frost was still on the ground and the temperature was barely a couple of degrees. Thank God there wasn't a swim. That could have been nasty!
I managed to meet up with the legend that is Frank McVeigh, a fellow Macca MX12 Facebook member and IM Talk contributor and listener. We have been bantering back and forth on Facebook and Frank had been "claiming" to be nursing an injury. As his performance would later show, I would love to see what he is capable of when not injured!
It was brilliant to see another couple of Lisburn Triathlon Club members at the event too, with Darwyn Young and Mark Crawford there too. This was the first multisport event that the club had been represented at, and there is a real possibility that we had the largest club presence at the race. Now that's impressive.
The Run - 1
Although this was only 2 miles, the first mile hurt like hell. I started out pretty quick and I was struggling to get my breath properly for at least half a mile. I just went out too quick - plain and simple.
I got in to some sort of rhythm and regained my composure albeit I still had snot running down my chin which was no doubt induced by the extreme cold and running pretty quick for me.
I was fairly pleased to do a decent time and get out on to the bike.
The Bike
After a slow(ish) transition which was made harder by trying to put on cycling shoes while wearing gloves, I headed out on the bike.
The out and back route felt pretty good on the way out and I seemed to be moving along quite well. Frank passed me at about 4 miles and I barely saw him again through the rest of the ride.
Literally as soon as I reached the turnaround point we came straight in to a headwind and suddenly there were hills where I don't remember ther being any on the way out.
Hills is maybe a bit of an overstatement, but the rod was definitley undulating.
it was pretty tough going on the way home and another guy and I managed to swap position literally 6 or 7 times on the road back.
I turned back in to T2 knowing that I had pushed pretty hard and that I am now officially Bike UNFIT! I need to do more work on the bike.
The Run - 2
Another slowish transition and I ditched the gloves after trying to get the bike shoes off and having to admit defeat with the gloves.
Pretty quickly I was out on the run and really unusually for me I started to get those horrible little calf niggles that are the prelude to a cramp. I very rarely get these and I can only put it down to the cold and my lack of brick training recently. Luckily after about half a mile the muscles loosened up and I was able to get back to a normal stride again.
About 1 mile in to the run I met Mark V coming back the other way and he was looking very relaxed and was heading towards an overall 6th place finish which was brilliant.
Not far behind was Darwyn and then Mark C. As it turned out, these two had a great battle and at the end only about 9 seconds separated them for 12th and 13th place.
As I neared the turnaround point I met Frank on his way back. We exchanged a high five and went in opposite directions.
I felt pretty strong on the way back and pushed the pace on a bit and managed to pick off 3 people on the return mile. This seems to be a trait of mine recently, that I am able to pull off a negative split. In this case the second run was faster than the first run. I was well chuffed with that.
The overall finish time of 01:06:00 was pretty pleasing off the back of not too much training on the bike.
Post race
Once again the guys at Tri Limits rounded out a great event with soup, rolls and Pavlova. Yes - Pavlova. Beat that WTC and Challenge!!
Thanks to the Tri Limits team and all the volunteers.
I had a great day, I loved the event, it was great to meet Frank and also to for a few guys from the club to race together. The Club really feels like it is coming alive.
It will be even better when I get the Club kit organised and we race in the same colours.
A great way to round out what has been an amazing year of racing, and it sets me up nicely to move fully in to London Marathon training.
Tuesday, 20 November 2012
Spinning at The YMCA.
Tuesday 20th November 2012
Cycling
Spin class (50 Mins)
My first time at the Tri Club spin class tonight.
I was a bit anxious as I didn't really know what to expect.
I have to say that I really enjoyed it, apart from the fact that I was a complete dipstick and didn't wear cycling shorts and the usual undercarriage chafing ensued.
Why the hell did I not think that I would need cycling shorts at a SPIN class? What a tube!
The class was a really good workout and the little core session off the bike half way through was a lovely little break. NOT!
I did feel like on of the Village People as both Chris and Dessie are doing Movember and there was a definite YMCA vibe going on - thankfully we avoided doing the actions as that would have probably killed me off completely.
I'm really enjoying mixing it up a bit in my training now with the Spin, Circuits and Pilates. It's just making things a little bit more interesting and I hope that it will improve my core strength, flexibility and anaerobic capacity.
Cycling
Spin class (50 Mins)
My first time at the Tri Club spin class tonight.
I was a bit anxious as I didn't really know what to expect.
I have to say that I really enjoyed it, apart from the fact that I was a complete dipstick and didn't wear cycling shorts and the usual undercarriage chafing ensued.
Why the hell did I not think that I would need cycling shorts at a SPIN class? What a tube!
The class was a really good workout and the little core session off the bike half way through was a lovely little break. NOT!
I did feel like on of the Village People as both Chris and Dessie are doing Movember and there was a definite YMCA vibe going on - thankfully we avoided doing the actions as that would have probably killed me off completely.
I'm really enjoying mixing it up a bit in my training now with the Spin, Circuits and Pilates. It's just making things a little bit more interesting and I hope that it will improve my core strength, flexibility and anaerobic capacity.
Gazelle to Buffalo in half a mile and drowning to the left. Confidence kicked.
Monday 19th November 2012
Running
(2.64 Miles / 00:10:24 per mile)
Another Monday, another Yasso (half mile) speed session.
This time the goal was 3 X half mile at 3mins 30 per set with a 3 minute recovery between sets.
I was unsure how this would go today given that my hamstrings were still a wee bit tight after the 10K race on Saturday but I decided to harden up and get out and do it.
The wind along the Ormeau embankment had picked up and given the curving nature of the embankment I always seemed to have a wind either in to me or really strong from the side. The second set in particular was very hard.
It is amusing that the first couple of hundred metres of each set when the legs are fresh or rested feels great – the legs feel light and the feet feel like they are floating and gazelle-like on the African savannah. (That’s the first time that phrase has been used in association with me I bet!)
Then the reality, and Lactic acid kick in and the Gazelle suddenly becomes a Buffalo and at the end the Lions have caught me and all that’s left is a big heap of an animal snorting and blowing, unable to take another step.
Despite that, I was pleased to knock the 3 sets out in 3.18 / 3.27 / 3.27. Pretty consistent running, although I must confess to feeling completely knackered after the 3rd one and just about managing a slow jog back to the gym to change.
A pleasing set and I know that this will do me good in the long run.
Next week I am supposed to step up to 4 of these at 3.30 per set – that might be a bit of a challenge but we’ll see how it goes. The Buffalo is getting faster – and that’s No Bull!
Swimming
(Tri Club – Sets and Drills – 50 Minutes / 1500M approx.)
This was probably the hardest set we have done at swim training so far.
The big focus was on bilateral breathing and technique to maintain form, rhythm and body position.
I found this really tough going on my bad side – breathing to my left. I normally only breathe to my right and changing to go to the other side was so hard. I honestly felt like I had forgotten how to swim and I was taking in huge amounts of water instead of air for a lot of the time when I tried to breathe to the left.
Sometimes the technique would click and I would get it for a few strokes or maybe a length, however, this didn’t last and as a bit of fatigue set in, the stroke completely went to hell.
Towards the end of the session my confidence was completely shot. I went from thinking of myself as an OK swimmer to someone who was really struggling to get the basics down.
I know that this is exactly what is missing from my training – the structure, discipline and technique focus that will lead to improvements for me and hopefully make my swimming more efficient and possibly faster. To be honest, at the moment I would take any sign of improvement over last night as a big success.
I have to take the knock from this session and lock in the learning and accept that while we are focussed on technique I am bound to find things a bit more of a challenge. It’s probably like trying to re-learn anything with proper technique – whether it’s a golf swing, running technique, even driving like we were originally taught – it’s all about going back to the basics that work and then build back up again.
What doesn’t make me drown will only make me stronger – although I might swallow a few gallons along the way!
Running
(2.64 Miles / 00:10:24 per mile)
Another Monday, another Yasso (half mile) speed session.
This time the goal was 3 X half mile at 3mins 30 per set with a 3 minute recovery between sets.
I was unsure how this would go today given that my hamstrings were still a wee bit tight after the 10K race on Saturday but I decided to harden up and get out and do it.
The wind along the Ormeau embankment had picked up and given the curving nature of the embankment I always seemed to have a wind either in to me or really strong from the side. The second set in particular was very hard.
It is amusing that the first couple of hundred metres of each set when the legs are fresh or rested feels great – the legs feel light and the feet feel like they are floating and gazelle-like on the African savannah. (That’s the first time that phrase has been used in association with me I bet!)
Then the reality, and Lactic acid kick in and the Gazelle suddenly becomes a Buffalo and at the end the Lions have caught me and all that’s left is a big heap of an animal snorting and blowing, unable to take another step.
Despite that, I was pleased to knock the 3 sets out in 3.18 / 3.27 / 3.27. Pretty consistent running, although I must confess to feeling completely knackered after the 3rd one and just about managing a slow jog back to the gym to change.
A pleasing set and I know that this will do me good in the long run.
Next week I am supposed to step up to 4 of these at 3.30 per set – that might be a bit of a challenge but we’ll see how it goes. The Buffalo is getting faster – and that’s No Bull!
Swimming
(Tri Club – Sets and Drills – 50 Minutes / 1500M approx.)
This was probably the hardest set we have done at swim training so far.
The big focus was on bilateral breathing and technique to maintain form, rhythm and body position.
I found this really tough going on my bad side – breathing to my left. I normally only breathe to my right and changing to go to the other side was so hard. I honestly felt like I had forgotten how to swim and I was taking in huge amounts of water instead of air for a lot of the time when I tried to breathe to the left.
Sometimes the technique would click and I would get it for a few strokes or maybe a length, however, this didn’t last and as a bit of fatigue set in, the stroke completely went to hell.
Towards the end of the session my confidence was completely shot. I went from thinking of myself as an OK swimmer to someone who was really struggling to get the basics down.
I know that this is exactly what is missing from my training – the structure, discipline and technique focus that will lead to improvements for me and hopefully make my swimming more efficient and possibly faster. To be honest, at the moment I would take any sign of improvement over last night as a big success.
I have to take the knock from this session and lock in the learning and accept that while we are focussed on technique I am bound to find things a bit more of a challenge. It’s probably like trying to re-learn anything with proper technique – whether it’s a golf swing, running technique, even driving like we were originally taught – it’s all about going back to the basics that work and then build back up again.
What doesn’t make me drown will only make me stronger – although I might swallow a few gallons along the way!
Sunday, 18 November 2012
Seeley Cup 10K - Race Report
Saturday 17th November 2012
Running
6.23 miles (10K) / 00:47:45 / 00:07:40 per mile / HR 122% Max
This event was always planned as an opportunity for me to go for a PB over the 10K distance based on a good block of training to improve speed.
This as you will know has sadly not been the case. The speed training has been sparse, as has any real amount of running over the last 7 weeks.
I reset my expectations and realistically set out to just have a good run, push myself a bit and hold on - hoping to come in under 51 mins - which is just under 8.30 per mile.
There was a great turn out for the event with over 900, and it was the usual excellent organisation from Willowfield Harriers.
It was great to catch up with some familiar faces, fellow Ironman Donald, |Paul, Michael, Barbs and a few of the guys from the Tri club; Mark, Chris and Gavin. They were flying the flag and had entered the event under the Tri club, which I think makes their results the first official race results for the Lisburn Triathlon Club. An important first!
As the gun went off I was quite far back and it took me a good 1K to get in to a steady rhythm although I did note that I was well below 5 mins for the K, and this would bring me in under 51 mins which I was happy with.
Early on I latched on behind a few guys, one of whom was wearing Tri shorts (don't ask how I know. I just know - as would most other triathletes) and the other was wearing a finishers t-shirt from another Tri. They were consistently sitting at around 7.45 per mile pace and I thought I would try to hang on to them until I got tired and then drop off a bit.
passing through 5K i wanted to note the time it too to loop around to the finish line as I would have another lap to do and this would give me a good indicator of potential finish time when I got to the last lap. As it turns out the time was six and a half minutes to get round to the finish area.
The first 2 laps went well and I was very pleased to be holding pace at around 7.45 pace. And the best news was that I hadn't detonated and felt pretty strong.
With 3K to go I decided to press on the pace and see if I could hold together. Things started to get tough and the shoulders started to get hunched up. i could hear the words that Oliver Harkin (our Club coach) had talked about at a seminar type event he took for us on the night before - relax the shoulders and keep the arms at 90 degrees.
I focused on this and concentrated on keeping the form and pushing through to the end. As I crossed the mat where the 5k mark had been, I knew that there should be about 6.5 mins of racing left and that I could hurt myself for that length of time OK.
I really dug in hard and managed to pass quite a lot of people on the last 1K. To be honest I don't think I was passed once in my last 3K.
I crossed the line and couldn't quite believe that my watch said 47.47. This was a huge PB. My previous best was 49.19.
(subsequently the official results show I had 47.45- even better. - averaging 7.40 per mile)
To make things even better, I managed a negative split by running the second half of the race exactly 1 minute faster than the first.
On the whole I am chuffed as anything at achieving this time and especially with the strength that I pulled out. I firmly believe that the Ironman training has given me a lot of strength even if it is not raw speed at the moment. I am able to prolong the hurt, which is always a good thing.
I look forward now to working more on the speed and hope that the injuries stay away.
This is a real confidence booster for the goal of going sub 4 Hrs in the London Marathon next April.
Running
6.23 miles (10K) / 00:47:45 / 00:07:40 per mile / HR 122% Max
This event was always planned as an opportunity for me to go for a PB over the 10K distance based on a good block of training to improve speed.
This as you will know has sadly not been the case. The speed training has been sparse, as has any real amount of running over the last 7 weeks.
I reset my expectations and realistically set out to just have a good run, push myself a bit and hold on - hoping to come in under 51 mins - which is just under 8.30 per mile.
There was a great turn out for the event with over 900, and it was the usual excellent organisation from Willowfield Harriers.
It was great to catch up with some familiar faces, fellow Ironman Donald, |Paul, Michael, Barbs and a few of the guys from the Tri club; Mark, Chris and Gavin. They were flying the flag and had entered the event under the Tri club, which I think makes their results the first official race results for the Lisburn Triathlon Club. An important first!
As the gun went off I was quite far back and it took me a good 1K to get in to a steady rhythm although I did note that I was well below 5 mins for the K, and this would bring me in under 51 mins which I was happy with.
Early on I latched on behind a few guys, one of whom was wearing Tri shorts (don't ask how I know. I just know - as would most other triathletes) and the other was wearing a finishers t-shirt from another Tri. They were consistently sitting at around 7.45 per mile pace and I thought I would try to hang on to them until I got tired and then drop off a bit.
passing through 5K i wanted to note the time it too to loop around to the finish line as I would have another lap to do and this would give me a good indicator of potential finish time when I got to the last lap. As it turns out the time was six and a half minutes to get round to the finish area.
The first 2 laps went well and I was very pleased to be holding pace at around 7.45 pace. And the best news was that I hadn't detonated and felt pretty strong.
With 3K to go I decided to press on the pace and see if I could hold together. Things started to get tough and the shoulders started to get hunched up. i could hear the words that Oliver Harkin (our Club coach) had talked about at a seminar type event he took for us on the night before - relax the shoulders and keep the arms at 90 degrees.
I focused on this and concentrated on keeping the form and pushing through to the end. As I crossed the mat where the 5k mark had been, I knew that there should be about 6.5 mins of racing left and that I could hurt myself for that length of time OK.
I really dug in hard and managed to pass quite a lot of people on the last 1K. To be honest I don't think I was passed once in my last 3K.
I crossed the line and couldn't quite believe that my watch said 47.47. This was a huge PB. My previous best was 49.19.
(subsequently the official results show I had 47.45- even better. - averaging 7.40 per mile)
To make things even better, I managed a negative split by running the second half of the race exactly 1 minute faster than the first.
On the whole I am chuffed as anything at achieving this time and especially with the strength that I pulled out. I firmly believe that the Ironman training has given me a lot of strength even if it is not raw speed at the moment. I am able to prolong the hurt, which is always a good thing.
I look forward now to working more on the speed and hope that the injuries stay away.
This is a real confidence booster for the goal of going sub 4 Hrs in the London Marathon next April.
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