I just like this cartoon! Well, Sunday was a complete day of rest, apart from domestic chores! Monday was quite a big training day, with a 3 mile easy run (legs ok, but it was very short and slow!), a 2.7k swim set at lunch time and then tested the race bike, complete with race wheels, by riding home 30 miles. The bike felt awesome and I had an average heart rate of 146 for and average speed of 21 mph - even with some slow traffic in towns etc. I think I had a favourable tail wind! I rode into work this morning but got a puncture at 15 miles.........AHHHH! I had left my puncture kit and spare tubes on my other bike!! Consequently, it was a long ride/walk! I managed to find a garage that was open early and he helped me repair the puncture. We struggled to get much air in the repaired tube and I had to ride the remaining 15 miles on a very squidgy front tyre. I will try and run later today but I will apply a more scientific approach to the session: I know I can run 3 miles easy with no leg pain; so today I will go for 4 miles easy...... very scientific eh!?! I really want to run hard and fast but until I fully recover from the marathon (probably some time in 2009 at this rate!) I will run easy.

I have a very hard bike session planned for Wednesday with Mick, if I can squeeze it in around my sick family. Julie and the girls all have stinking colds and sore throats. I am walking around with a surgical suit on, trying not to get infected! Anyway, must dash - more Jaffa Cakes needed.

73 Miles and OK - Phew!

Today was my first long bike ride since I can't remember! With my legs giving up whilst running last Thursday, I was concerned that I would struggle on the bike too. As you can see, after the ride I was still smiling - a good sign! I rode with Turbo Man (Mick Pullin), who has been going quite well on the bike lately. To cut a long story - or long ride - short, I was ok. We did 73 miles, with an average speed for the whole ride of 19.2mph. There was a headwind for the first 40 miles and that made going tough. However, once we turned, it was a great feeling to be scooting along at 26mph with no effort. I put in some sprints up some of the huge mountains of Cambridgeshire and Bedfordshire and that took it out of me - the legs are tired now! The short races that I have planned this year are going to be tough, as I have focused entirely on long distance stuff this year. In fact, I have not done one proper interval session on the bike. I plan to ride a 2-up TT with Mick on Wednesday though, so that should kick start the shorter efforts. All I need now is for my run legs to return!

I Can Run .... I Can't Run 8-(

The guy in this pic (it's not me by the way!) looks how I feel! The legs have been feeling better the last couple of days; hence I had scheduled a run for today, and I was looking forward to it. Off I set at a nice relaxed pace, eager to see how the legs reacted to running. 7:30 per mile was good and I even had some bounce in the legs. After 3.5 miles my calves tightened up slightly - not unusual for me. however, at 4.5 miles, my legs all but shut down! My knees ached so much I had to stop. I walked the last mile back to work, getting cold and wet in the process. To say I am disappointed is an understatement! My big fear when I decided to run the marathon was breaking myself! I now feel as though my fears have materialised! Am I expecting recovery too quickly? I suppose recovery depends on the amount of effort expended during the race; as I said, I have never dug so deep in a race before. What people do not know is the aftermath of the race, and I wonder if this has any bearing on my slow recovery. In effect , I did 2 marathons that day! To cut a long story short, me and Julie could not find each other. As a consequence, I was hobbling, stumbling, attempting to run around London for 5 hours immediately after the race. There is nothing else for it, more rest! My focus has to be the World Champs in August so some rest in April should be fine...........now I just need to get another 30 miles in on the bike today to make 200 miles this week......

Easy Does it!

After the emphasis on running since December, it is now time to get back to the bike. I have to make use of every opportunity to ride the bike; if that means whilst I visit Tesco, then so be it!

It is my wedding anniversary today - only 20 years of marriage 8-) I celebrated with Julie at Southill Tea Rooms for lunch; does it sound like I am always there?! Today I ran continuously for 3 miles; actually, it was a slow plod! My legs are still not good. I am riding back home from work today, so that should give me an idea of how the cycling legs are! The sun is shining and I have my race bike out of moth balls to test - looking forward to that! I am riding with Turbo Man at the weekend and he is sure to take advantage of my fatigued state and push the flats. I will report back on that ride! Must dash.....the legs could do with a shave if the shorts are coming out!

Slow Recovery

Well, a week on and my legs are still very sore. Recovery seems to be slower than I anticipated. Thinking back to the race, it is hardly surprising as I have never 'dug' so deep in a race. The damage to the body must have been severe and I am starting to wonder if I will recover ok to race the rest of the season! I suppose caution is needed - no rushing back into training like a madman! That said, here is my training since Thursday:

Friday: Easy swim technique set. 50 min spin on the bike (including a recovery stop at Southill coffee shop)
Saturday: 3 miles walk jog - sore legs!
Sunday: 20 mins spin on the turbo followed by 20 mins walk jog - sore legs

Today I dropped the car off for its MOT and then cycled the remainder 28 miles to work. I had a tail wind, which made the ride very easy - good job as my legs are STILL SORE.....AAHHHH!!! Sorry, just a bit of frustration being vented 8-(

London Marathon Pics

Oh the pain!

I cycled yesterday and today; nothing hard or long as my legs are still very sore! I certainly did not feel like a cyclist! I did, however, feel better after after a coffee stop at Southill Tea Room (the Post Office) today. The frothy coffee and snacks are awesome there; maybe I should use them as my official nutrition for the World Champs!

Recovery and Taper

I am currently willing my legs to recover from last Sunday! I was incapable of walking properly on Monday but the legs are gradually coming round. That said, I cannot run at all as yet! I have been swimming every day since Monday and that seems to help loosen them off. I went to watch the Inter-Services Duathlon yesterday. There were some great performances by the RAF guys and gals but we are way behind the Army in terms of strength in depth. Was going to get some pics for the Blog but my camera packed in 8-( Well done to all the RAF participants. It was a shame that Jamie Eliott broke his seat post as he leaped onto his bike! Jamie was running well too and he would have been a counter for the RAF for sure. These running bike mounts seem to cause gradual stress on seat posts, as Greg Mac suffered the same problem a couple of years ago.

Anyway, more recovery for me but I hope to be back to full on training next week. I am spinning on my bike today, which I am really looking forward to. As for tapering, I may stick to my normal easy few days before an event. The 3 week taper for the marathon didn't seem to give me any extra oomph! In fact, I felt a bit stale. More training less recovery!

2:55:42

Well, that was my finish time. I am happy but it could have been better - anyone heard that from me before! It was a great event and the atmosphere was fantastic. When the hooter sounded and we set off, I had that feeling that the running legs were not really there today. With 26 miles to run, I banished that thought straight away! I fell into a nice rhythm and clocked consistent 6:28 miles. Half way was 1:24, which was spot on schedule. At 19 miles, my legs began to shut down. It was a strange feeling because I wasn't even breathing hard. The last 7 miles was very painful and the verse in my previous post was going over and over in my head. With 5 miles left I caught sight of Matthew Simpkin (work colleague and fellow Christian). I had seen him at 14 miles and it was great to see a familiar face in the crowd. However, at 5 miles to go I think I looked at him with and muttered something about how bad I felt! Thanks for the support buddy! Sorry if I appeared delirious! The last 2 miles along the Embankment was the most difficult. There were so many people cheering for the Royal Air Force, and yet I felt like I was letting them down as my running had now become a feeble shuffle. As I rounded the last corner by Buckingham Palace I could see the finishing clock; I was amazed that I was going to break 2:56 as I really thought I was going to shuffle over the line in over 3 hours! As I tried to look as though I was running (rather than hobbling!) I saw Julie in the grandstand waving and cheering - it was a welcome sight! I had pushed through the last 6 miles but I knew that my legs were going to pay the price for the effort..........

..........oh how right I was! Stairs are a major obstacle today! Thanks to everyone for the support and texts. I will be back racing in.......ummm.......about 6 months!

Inner Strength

As marathon race day approaches thoughts are focused on the huge effort that will be expended tomorrow. I often wonder what strategy people use to drive on during an endurance event when the body is screaming at the head to stop! It's one thing to be confident, knowing that the training is in the bag, but when the time ticks by and the legs feel heavy what is the focus? A Christian colleague of mine recently reminded me of a great verse from the Bible; whether you are a believer or not, it is a great focus:

"Those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint."Isaiah 40 : 31

Now you know what will be going through my head at the 20 mile point tomorrow! For us triathletes, had time trial bikes been around in the Old Testament, I am sure the Lord would have included:

".....will run and not grow weary, they will walk and not be faint, they will be steadfast in an aero tuck and have lungs of endless capacity."

Is Sponsorship Worth It?

The cost of getting to the World Long Distance Triathlon Champs is not small! I was considering trying to get sponsorship. However, I am probably too old and take a look at what Tiger Woods had to do to keep his sponsors happy! Plastic surgery is just a step too far!! I suppose the Nike swoosh is almost a smile. In RAF Tri we use Saucony. Now their logo would produce a very wonky smile!

Training yesterday comprised a 30 min swim drill session and a reduced track run session at Hunts AC. I did the same session as last week, 10 x 200m with 200m jog recovery. I felt good after last week, so figured doing the same may make me feel good again! I felt strong as I did the session but held back and did constant 36 sec for each 200m. Today was an easy spin on the bike to the local coffee shop and back. I wasn't out that long but long enough to get wet and hailed on! The temperature dropped markedly too; this freaky weather is not good - the old joints like warm weather!

Unfortunately, most of my family are ill! JJ has a bad throat and feeling rotten and Julie is feeling nauseous; CJ has a cold! I have 2 days to stay illness free.............will I make it? Just a bit of suspense for Blog readers there! Pray for good weather on Sunday!

Race Number Ready!

I registered for the marathon yesterday ...... quite excited! There were heaps of runners around the underground carrying Flora London Marathon bags and the sun was shining outside most of the day. However, the forecast for Sunday is rain. I didn't train yesterday either, so that is 2 full rest(ish) days for me! I will swim for 40 mins today and then do a reduced track session with Hunts AC this evening. That will sharpen the legs up but not tire them out. Julie is coming to watch the race and we have to leave Huntingdon rail station at 0604. Clear sunny skies would make the early start much more pleasant! In case I don't get to the Blog again before the race, my race plan is 6:30 miles all the way.............the reality may be different! I can't see my going any faster but if I get under 3 hours I will be happy.

Busy Days!

Ah, Turbo man has been missing my daily posts (see comments!). Yes, I know, I have missed a couple of days. I have just been mega busy and I am really trying to get 8 hours sleep every night! I am eating into my 8 hours for tonight now because of you T Man! Oh the pressure you put on me!!

Quick training recap:

Sunday: Strength and spin session on the turbo - felt very strong and if you want wattage T Man, pushing 400W + for 2 mins on hill simulations. Of course, I have no idea what that means as all these wattage measurements are worthless when compared across different turbo trainers - probably worth about 700W on T Man's easy life turbo trainer 8-)

Monday: 2k technique swim set. Felt rotten in the water again.....what's new! Later I did an easy 5 miles which felt ok.

I rested today.......Na! change that! Went to Legoland with the kids and walked all day; should I log that as a long endurance session? I thought about getting a pic of me for the Blog coming down the water slidy thing with the kids but 1) the pic cost £6! 2) I am too ugly!

Tomorrow I go to London to register for the marathon so probably another 'rest' day. I plan a track session on Thursday to turn the legs over. last week's track session felt good so I may repeat something similar. Apart from feeling like I have lost any resemblance of marathon fitness, I feel great! Bed calls.........you will pay for keeping me up T Man!!!

Whacky Weather

Today I be mostly preparing my long bike ride nutrition stowage strategy.

Wow, the weather sure is whacky today; hope it warms up for race day next weekend! I always run better in the warm weather - it must be an age thing! In contrast to the weather today, yesterday I cycled in shorts for the first time that I can remember for ages! It was warm and sunny as I cycled to Biggleswade pool for an easy 1k straight swim and some distance per stroke drills. The easy ride back was equally enjoyable in the sunshine. That was another easy day ticked off. Today has been more easy stuff. I tried to time my short tempo run to coincide between hale showers......I failed and got wet and cold! I ran well though, completing 4 miles at an average 6:23 per mile pace feeling comfortable and barely warmed up. I will rest tomorrow and do my reduced long run on Monday. I will do a huge 5 miles! I find tapering harder than training long and hard! I feel as though I have lost fitness and the 20 mile runs seem way in the past - in reality, it is only a few weeks ago. Nevertheless, I do worry about hitting 'the wall'.......... turns out the wall worries about it too!

Count Down to FLM

Hey! Snow is forecast for the weekend! Check out the pic of how Canadian triathletes deal with snow!

Only 8 days to go until the FLM! getting excited! yesterday's training was very easy and I actually felt a bit more lively too. Did an easy 30 min spin on the turbo before work and then a reduced track session in the evening. I am the only one in the group doing the FLM - the others are track runners. Hence I am normally busting a gut to stay with them! Anyway, the session was 10 x 200m with 90sec recovery. Then 3 mins rest. Then 3 x 150m acceleration runs. Then 2 mins rest. Then 3 x 150m acceleration runs. Can't you just tell that they are pure track runners! I only did the 10 x 200m and my effort level out of a max of 10 was around 5 or 6. I was happy to be hitting between 34 - 35 sec for each rep though. Everyone else was totally whacked after the 200m reps, whilst I ended my session there and warmed down feeling as though I could have done so much more - now that is a a taper! This short stuff is great for turning the legs over but keeping the volume down.

.....and I never said that the cartoon pic below resembled Mick pullin!

"You can avoid overtraining by undertraining, but then you don't win medals"

Bob Larson, Team Running USA Coach

Fighting the Taper and Super Food!

Feeling slightly 'stale' at the moment. This taper stuff throws you out of routine and I seem to get the feeling that I have lost all the fitness that has been built up over the last few months. Training hard seems to give me confidence; however, training hard will not get the best out of me come the London Marathon on 13 April! With that in mind, I just trained once yesterday. After the 10 mile run on Monday I decided to just bike yesterday. Did 20 miles rolling terrain as 15 mins warm up then push the hills in the big ring - not flat out but a reasonable effort. The wind was very strong but I got the benefit in one direction with some serious aero bar action at 35mph+ for 4 miles continuous!

I did a 2.5k swim set this morning as 800m WU, 4 x 100m catch up on 2 min, 4 x 100m alternating single arm, 4 x 50m as 3 strokes single arm followed by 3 strokes full, 4 x 50m half catch up, 400m easy tech, WD. I felt like a non-swimmer! I have plenty of time to work on the swim - good job! Training buddy Jase 'baby face' Walkley is detatched at the moment. he did a 50min 3k swim TT and should be in good form come August for a decent swim leg in Holland. Don't think I could go close to 50min over 3k (either now or August!).

Today's second session is an easy bike (15 mile max) followed by some fast feet intervals on the treadmill............. The session didn't end up as planned! My theory for this taper is if I have a thought that I am doing too much, I need to drop something. So, I ran easy for 30 mins and did some core and stretching. I am running at Hunts AC on the track tomorrow so no need to do too much today. I biked yesterday too, so my thought was that another bike today may be junk training. The track session tomorrow will be reduced from the usual beasting! Didn't feel too great on the 30 mins easy today, which, I am told, is usual when tapering. To aid in my highly scientific preparation, I enclose a pic of the secret Hi-tech energy food of champions 8-)

April Fool?

It has been reported that Mick Pullin has been seen running! However, the picture evidence does not actually show his legs in running motion. Could this be a cruel April Fool? Or is he actually on his bike swinging his arms in a running fashion!