Post - Wensley slump!

Well, not surprising I guess...couple of runs whilst away in Galloway last week, but nothing at all else, despite Helvellyn looming. Bit stupid having two big events so close. It's amazing how easy it is to get back out of the way of training, and not miss it...

HOwever, I now need to blitz for a week, stop eating rubbish, then rest a few days before HV...

Fri 20th Aug 10
Run 12k ish - mostly flattish, through woods and round Woodhall Loch at Laurieston, road on return - pushed on a bit harder than normal to not get too far behind 2 guys I was running with. Enjoyed

Mon 23rd Aug 10
Run - 10-12 k ish - lots of uphill, not too steep, but long...also very boggy at times (ankle deep!)...Laurieston Hall, to loch beach, then up tracks to Lochenbrech Tarn and back down to Loch
Swim - Woodhall Loch - about 20 mins

THurs 26th Aug 10
cyclospeed circuits 1 and 3, about 20 mins
run - 40 mins, Druridge Lake - up to beach, but couldn't run as tide too high - back to lake and round - spur up to road through woods
swim - about 900m (lake)

whoohoooooooooooyeahhhwowwwwwwwwwweeeeeeee!

I really did it! Can't believe it! After that trial run a couple of weeks ago I was very seriously worried it was not doable for me...but I DID it..

And I enjoyed it! For about the first time ever I didn't enjoy a bike ride that other week going round the route....just felt too hard and was really struggling...threw all sorts of doubts into my head about not wanting to do this sort of thing anymore. But now I'm thinking I want to do it again! And with more strength and endurance and less weight - which I've struggled to get down this year - so I can go for more of the hills and still beable to finish...

I felt strong after the bike leg...going up that final little sting out of Hardraw before turning back to Hawes I was thinking 'I could carry on biking here'!

I'm still not sure of my overall time/position in category etc as my computer's died, and this one wont read the results....but about 8 hrs 20. roughly 40-45 mins for swim, 4hr 20 for bike and 3 hr run..and ages in transitions!!



So the run down:

What a civilised start time - 10am! I was still up at 6.15, so I could get a cuppa and biscuits in before some breakfast - unusually for an event, as I follow the Hammer Nutrition guidelines of not eating 3 hrs before an event - so there's not usually time (which the guidelines say is not a problem - your glycogen stores wont deplete much at all overnight). Actually, it was hard to eat, and lead to more toilet trips than would otherwise have needed.

And it was SO luxurious having a support team - especially for an event that started and finished in a different place..my sister simply wheeled my bike, upright - into the back of her peugot van-car thing - wonderous, and my younger son was more nervous than I was!! So off to register...a bag - what was that about - no tee shirt or other memento saying Wensleydale tri 2010 on to show off...(looking later, it is a good quality small waterproof rucksack...but even so..).

Semer Water, on arriving, looked beautiful...really still. In fact the weather at this point couldn't have been better - dull, not raining , not sunny, not windy...

I felt surprisingly relaxed going into the swim - again, having my sister and son there distracted me from worrying - think I was a bit numb too - not really taking in what I was about to attempt. My main thought at this stage was 'I'm going to enjoy this - just think of it as a day wondering around the dales...'. It was a small field - about 60 - so not as frantic a start as most..and I relaxed into swimming straight away..didn't need any breast stroke lulls to catch my breath the whole way, and looked at the hills when I breathed. It was so calm too, which helped. Did feel quite a long way - which it was, at 1800m - my longest open water swim to date in events or training - but the distance felt greater on the first lap than the second, when I was settled into it. The sun even came out.

Which I could've done without really...but at least I had put on sun cream, even though I'd felt silly doing it in the grey of an hour before...I was ages in T1 - not sure what I was doing...taking endurolytes for one thing - electrolyte pills to help prevent cramp - should've taken earlier aswell as now - but forgot - and did cramp up towards the end of the swim..just sorting myself out after all that time in the water felt really hard!

As planned, I didn't even attempt to bike up the 1 in 4 soon after transition. Felt good to get on the bike at the top though and get going..off to Bainbridge...then Askrigg...passed the 'Cakewalk' cafe - looked longingly yet again, thinking I really must go there one of these days! And off the bike again for the start of the 'Askrigg set'...I ended up only biking 1.5 of the 6 sections - the 3rd one, and half of the last...which seemed harder than I'd thought it's be....possibly because I was in a mindset of not going all out on hills in order to get round - also it was hot sun at this point...I was going to ditch the long sleeved top with my sister who was scheduled to be at the top - but luckily she wasn't (I was early! Out of swim/t1 earlier than thought). Got overtaken by 2 women and a bloke. Then the glorious section over the moor tops...got stuck behind a car for 5 mins, which was frustrating, as it's possible to go quite fast on some parts here...but at least the sheep stayed out of the way today! Then the scary descent down to Swaledale...a bloke at the bottom was trying to mend his bike - the second drop out I'd passed - a woman on the way up Askrigg had broken her chain - she was really upset.Passed the cream tea cafe in Muker - still no sign of sister and son - and on up Buttertubs..on foot to start with. Did a mixture of on and off. At last my support team materialised, shouting, 'Slow down! We can't keep up'. Had a chat with a fellow competitor who was walking up the steep section faster than me...no.44...it was his first triathlon - what a one to choose! He said there was still one person behind..

Those moor top sections are such fun - you can get up alot of speed and see for miles...I was whooping out loud!! And I managed to change gears successfully without my chain falling off this time, on the sudden change from down to up on the right turn to Hardraw - at which point a fellow competitor passed in the opposite direction on his way back to T2 - wow, incredible! Mind-blowing in fact!

The stretch of main road towards Sedburgh I find surprisingly tough...partly because in my head it should be easier...and it's a bit relentless - and in fact, it is pretty hilly still - it's just that because it's not as dramatically hilly, in my head it's flat!! Which it isn't at all..and it must be a good 7 or 8 miles...then a left to Garsdale Head - I climbed as far as the station, passed the hamlet...then mostly walked for what must've been about half and hour...the never ending and steep climb out of Wensleydale into the clouds. Thick cloud...I couldn't see more than a few feet in front - and once on the tops, it wasn't possible to speed up because visibility was so awful. I was quite relieved to be caught up by the back marshall van, as I didn't feel quite so alone in the middle of nothingness up there..having dropped down the very steep and bendy descent into Dentdale, I had a chat with them and found that they'd pulled out the person behind me as they'd been so terrified on the downhill sections they'd been trying to do them with their feet on the ground! I managed to stay focussed this time on the section through the valley alongside the river, and push on a bit...stopped for second pee behind a wall - first had been under Garsdale viaduct on the main road - also topped up the HEED bottle with the back up bottles in camelbak. I was glad to be on the final hard hill, up under Newbyhead viaduct...the guidelines seem to miss that climb, but it's really quite steep, especially at that stage..and then the really whizzy main road back to Hawes (though it still has a few uphill bits) - I'd love to know what my top speed was along there - probably faster that I've ever gone! Then there's a bit of a teaser at the end, because you're actually in Hawes - but have to go another 3 miles out of Hawes and round through Hardraw (up 2 more hills!) to approach T2 from the other side - thus avoiding the town centre. I was glad I'd cycled it before, or mentally, it would've been very tough to be so close to t2 and have to go away from it!

A group of people (from the campsite - family/friends (team) of a couple - one of whom was doing the whole thing, and one as part of a relay team - cheered me out of transition - really nice - then I was joined by my sister, who had checked it was ok to run with me. I had predicted I would almost need physically dragging at this point - but I bounded out of the industrial estate, full of beans, on a high that I felt so good after 'that' bike ride! I did, however, lose my beans once trying to climb up the Penine way path out of Hardraw, which is fairly steep..it was just a case of trying to hang on in - my sister bullied me into running more bits on the way up than I had thought I would be capable of - in fact, I'd thought I would have to walk all the way up - but probably ran more than walked, especially once in the less steep bog lands higher up..she also distracted me from dwelling on how much of a struggle it was! But even though I was struggling now, I still felt way better than I had predicted I would...I had no doubt now that I would finish. Passed a few competitors coming down...the last being no. 44 - who was still probably a good half hr or more ahead of me...some of them looked much rougher than I felt ! After some wading through muddy bogs, we made it to the top to receive a welcome and luminous wrist band of proof from a chap with beautiful eyes...an angel, I think! I enjoyed the 'bound' down again..although the last section of road to the finish seemed quite long!! I was surprised there were so many marshalls at the end. I was near to tears heading in - so happy and a bit overwhelmed that I'd managed so much better than I'd predicted. So what if it was a good way behind everyone else (that finished)...that's just the way in small fields - you just don't tend to get many of my ability level entering them.

I was knackered! But not ill - surprisingly! So obviously my nutrition had been good...although i was now starting to hunger for some solids! (bottle of Heed before swim, 1 bottle 2 scoops HEED,(topped up with emergency tiny bottles at about 30m) 1 bottle of 8 scoops Perpetuum (4hr bottle) and Camel bak water on bike, 2 little Nathan bottles of 3.5 hr Perpetuum (7 scoops between 2 bottles)and camelbak of water on run) Had Hammer gels - but didn't use them. Did enjoy my Cumberland sausage, mash and gravy at the Green Dragon after though!

2 days on - my main aches and pains are:

- a bruised left ankle, from the timing chip!
..and stiff, aching inner forearms - I think from breaking on long steep windy descents on the bike!

Roll on next year!

swim - 18oom - 43;21
t1 - 5;50;40
bike - 4;18;42
run - 3;09;14
total - 8;17;08

41st overall
6th woman overall
not sure in category? top 3?

Entered, and last big training sesh done

Quite scary to actually see my name on the start list. As it stands, top 3 placing in age group guaranteed! And top 10 in all the women there...

Unfortunately I seem to be really quite busy this week...wish there was more time to make lists and plan eating and listen to cyclosecrets CDs about breathing and mind stuff...but going to have to pack tomorrow ready to leave for campsite at 1pm Thurs...out all day/night Wed...need to remember to wash run shoes and stuff them - got totally saturated and muddy yesterday...and try and glue wetsuit up...and plan some appropriate meals that are also possible to sort whilst camping...must check washing machine as I think it's got a load in there that hasn't made it out...might have stuff I need...stomach's starting to churn thinking about it.

Sunday 1st August 2010
bike-run , 4pm
bike - 2.5hrs - Thrunton - Rothbury - Thropton - Callaly - whittingham - Lemmington - Thrunton. Not sure how many miles - 25-30?
The first problem was I'd forgotten my bike shoes...weird feeling of not being properly strapped in! managed surprisingly well considering. It's a long slog up to Cartington, before Callaly - ages since I've been up that road. After Whittingham the rain started - by lemmington bank it was absolutely hoying it down...water was oozing out of my running shoes by the time I made it back to Thrunton!
run - 1.5 hrs, orange route - down to bottom and along, long but runnable haul up, still on fire road, steep climb up castle hill, drop down to next valley, steep climb up again, across moors, long undulating fire road back..stopped raining for most of it. Managed pretty well.

Monday 2nd aug 2010
sea swim - I'd wanted to get one open water in before Sunday as haven't been in for a few weeks - didn't manage much distance though as it was so choppy.

This time next week.....

I'll be sh...ing myself...that's if my entry's been received. Had to post it in the end, as having got a free place for Helvellyn, even though Rob at Trihard put my name on the entrants list, the site thinks I haven't paid for it and is trying to charge me for both events....so I've posted a cheque and letter...

So my last week of 'big' training is almost over...one more session to go on Sunday...a long bike-run brick at Thrunton..but a shorter route than last Tuesday, when I thought I was going to be out 3ish hrs, but it was about 4hrs, and didn't leave enough time to run as planned, as I'd arranged to meet my sister...and it was getting dark..

That was a hard ride too - not as hard as last Sat round 'the' route - but harder than Helvellyn...with the exception of the Struggle...started from Thrunton Woods..long but not too steep climb to main road (hard when not warmed up yet), left onto main A697 then right to Rothbury. Climb quite steeply, but in sections so able to rest a bit, then the long and lovely fast down past Cragside, climb again (surprisingly steep) before dropping into Rothbury, past the now renowned turn to 'the Stepping Stones'...the stand off between Raul Moat and the police, ending in him shooting himself, contaminating the lovely memories of many hours of tiddler fishing by the stones..straight on through Rothbury and up out towards Thropton. Through the village, then a few miles of relatively easy biking before quite a steep climb after Caistron little lake thing...which I thought was the start of 'Billsmoor' , a name I've heard mentioned many times, but have never ridden. But it wasn't...just yet another hill - quite steep. But did eventually get to Billsmoor - there's quite a steep but not all that long section up to what is labelled 'Billsmoorfoot' - I should've realised by the name that there was more to come - but I thought 'Oh - was that it then?'! The next bit looked - and was - ok - not as steep - but a long and at times steeper, section was out of site just beyond, and this was harder work. Got there eventually - lovely evening light on the moors around - lovely views. Then drop down into Elsdon village - very pretty. Cycled round - and round it - looking for turn off up to 'The Gibbet' - which i was directed to eventually by a passer by (you have to go out of village towards Newcastle and the turn is just after the humpback bridge..). The hill out of Elsdon is quite steep - but not that long and certainly manageable - easier than Billsmoor. And then there's a long, straight, undulating - presumably Roman - road - with incredible panoramic views - right over to coast, aswell as down towards Tyne valley and beyond...and in the clear evening light too - magical. Eventually I got to a T junction 2 miles from Cambo - but turned the opposite way signed 'Rothbury 10 miles' - felt longer! Was getting tired. I thought it would be less hilly. It wasn't. There was a hard climb up to Forestburngate (?something like that), and another up after the turn to Simonside...and another up before the drop to Rothbury. I was now wondering how I was going to find the energy to get back to Thrunton...not exactly flat! Made it eventually - after 4 hours - on 3 hrs of fuel.

Tuesday 27th July 2010

long bike - 38 miles hilly - 4 hrs - 4pm

Thursday I braved Glenress with a carload of teenage boys and mountain bikes - so running for 2.5 hrs in the woods where I saw no-one the whole time - was blissful!! Pretty hilly. Some pretty bits. Some lovely views across the vallies in various directions. And some very boring and difficult to run on sharp, loose rocky fireroad towards the end...lots of foxgloves and meadowsweet..

Thursday 29th July 2010

long run - 2.5 hrs ?miles - probably not more than 8 or 9..a bit lacklustre..only had water with me..

HELLLLLLLLLLLLLLLPPPP!!

Can't do it.

Been at Hardraw, stopping with a friend at the folk festival - for me, the aim being to do the whole bike route followed by the whole run route.

I did do the bike route...but was totally out of it at the end - went into flat in Hardraw where running shoes were, sat down, and fell asleep for 2 hours. Absolutely out of it!

I had done an extra 6 miles or so - to get from Hardraw to Semer water, where the swim is..the first half of the route - up through Askrigg, over the tops to Swaledale, back over the tops again to Hardraw..felt ok. I'm clear in my head that I'm walking much of the steep stuff...i can acually manage some of the steep sections - in isolation - or if there were only a few in the ride...but they take too much out of me to then manage the whole ride, let alone the whole tri. So, I'll definitely be walking the first hill from Semer water (25%). Onto Askrigg..on Saturday, of the 6 parts, I 1.walked (25%), 2.walked (?20%) 3. rode (17%?) 4.walked (20%?) 5. rode (17%?) 6.walked (14%?)....but thinking about it as I walked up the last less steep section, I shouldn't have ridden part 5, and saved my energy to ride part 6, which was longer but less steep. And in retrospect having done the whole ride, I think I probably need to walk part 3 aswell, to preserve energy. Partly it's needing to make sure I take less than 5 hrs to bike overall. But the chain having fallen off at the bottom of the fast descent back into Hardraw off Buttertubs - you immediately have to go uphill again and I messed up changing gears, I was covered in oil, so stopped off at the flat to wash my hands, go to loo, and grab a couple of chocky biscuits, as I was flagging a bit. But it was then hard to get going again, and I struggled to keep a good pace on the longish main road stretch to he Garsdale Station turn. Didn't even bother to attempt riding most of the stretch up to the top after the station - but struggled with staying focussed and energised...the walk up seemed to go on for ever. After dropping down to Dentdale there's a really gentle pretty section along the valley..I kept going ok, but was feeling lacklustre, when this should have been a bit to push on a bit...but then again, maybe I need to accept this is a bit to take it easy. The climb out of Dentdale is then such a slog...energy was really low. And focus all over the place! I did however push hard and fast the 7 miles back to Hardraw...quie fun! In total, it took 5 hr 2 mins...but without the chain incident and handwashing, and also a few stops for photos..probably would go down to 4hr 45? I had relied on 1 bottle of 6 scoops of perpetuum (3 hr bottle), and 1 of 2 scoops HEED - so guess I was an hour short on fuel....that perpetuum is pretty disgusting though - and it's a long time with only that as main fuel. Might try bananas too...though at least on the day, we don't start til 10am, so time for some breakfast early on - which emotionally will make a difference. Need to gear myself too for really good nights sleep leading into it, and eating well days before.

So this morning (Sun) I did the run - right to the top of Shunner Fell this time (it was in cloud, and the path was flooded when I was there at end of may). Much easier than the Hellvellyn run. Not as steep...then undulating. Mostly runnable, though I took it very easy today, on the basis that I'm going to be too wrecked on the event to run much! Took 3 hrs 20 today - but need to add on the 3 mile return to Hawes...and take off the half hr or so I spent chatting to various Penine way walkers!! So probably about 3.5 hrs. So it's unlikely I'm going to break the 9 hr barrier altogether.

Tactics for surviving? - I'm going to see if Mash will do the run with me. And I'm going to ask various people (Colin, Bec, Mash, kids) if they'll stand at strategic parts of the bike route to encourage and offer banana etc..

And training....need to do more length on the bike - followed by runs of whatever length..I think length not hills is where I'm most lacking...

Saturday, 7.30am - long hilly bike, 50miles, 6 ish hrs

Sunday, 8am - 9miles fell run, Shunner Fell.

It's much harder than Helvellyn. Which took just under 3 hrs, despite being only 4 miles shorter.

gonna be such a struggle!

Well, always was - just hoped it would've been slightly less so than it will be! Not managing to keep to training plan. It's too tiring....and there's the rest of life to squeeze in too!

Sat 17th July
Steep hilly bike 9.45 am - 20ish miles - Bradwell - turn right at Hope into Edale valley, up Mam Tor - says it's 10% - but it's definitely steeper...if I hadn't done it last year, it would've been hard to make myself keep going...(shows the role of the head!) - and long too...down Whinnats Pass to Castleton then up Syggats hill out the back of Castleton - steep to start with - says 14%, but feels much steeper than the 14% hill out of Keswick! - then keeps climbing but less steeply for ages, which was totally knackering. Dropped down the 20% into Bradwell. Was raining.

3.30pm - short but hilly run - Ladybower/Derwent Reservoir - from main car park followed red route steeply up to Hagg Farm, then across moor top with views of Kinder Scout, and dropped back down to lake and back along to car park (40mins, 3miles ?); then black route - same hill up to Hagg Farm, but left and along then drop down again - 20 mins, 2 miles?

Sunday, 18th July 2010
Hathersage Triathlon
Felt relaxed and happy-ish throughout! Had fun supporting sister in her first tri. Was torrential rain when we registered at 6.20 am. Sister's swim was at 7.46am - mine not til 9.22 - but briefing was at 7am. Hard keeping warm. Was very laid back in swim - probably explains why my time was a minute slower than I'd hoped - was only doing about 100m in 2m 30 - not good - but the atmosphere wasn't exactly of serious swimming! So there was no rush at length ends... did 10m 30 I think (min slower than 2 yrs ago). Bike was great fun, though a shame it was wet on the road and still a bit drizzly, though much less so than earlier. Froggats Hill felt alot easier than in previous years - even managed to use gears other than ultra granny! The main difficulty is it goes on for so long...4 miles ish I think. Did 55 mins something - better than 2 yrs ago by couple of mins. Then the run felt easier than previous attempts - less painful anyway though still very hard - time slow - 47mins ish - disappointed. Overall did 1 hr 57 ish (?) - slower than 2 yrs ago - bummer! So run must have been lots slower - couldn't find time for it - but it swim was a min slower, and run 2 mins faster, most time mustve bee lost on the run...

Wed 21st July 2010
9pm - cyclospeed - circuits 3,2,1 then zen stretch. 45mins ish. Would've trained earlier, but didn't get in til 7..

Right - going for it...!

I know - keep chopping and changing - not good preparation. So that's 3 weeks training - only 2 really full on. Oh. That's not alot. Certainly not enough.

So what should my priorities be? Not doing a sprint tri on Sun! Guess I ought to take advantage of being in the Peak District and do Wensleydale training on the Sat...stuff the fact that an event is happening on the Sun. Think I'll aim for a half length steep bike ride followed by a 12-13 mile run. I'll try and get up early on the Sat, so there's time to rest and relax in the afternoon and evening..

Just persevere with steep hill repeats, and spin sessions for muscular endurance...and get in some full 13 mile runs, a few following bike sessions.

Plan:
Thurs 15 July - Lake swim - to birdshit, up to far end, back to birdshit, back to jetty (1800 - 2000m ish); Spin session on bike - not sure which yet

Sat 17th July - 20ish miles steep hilly bike followed by 12 hilly run, in Peak District - route to be decided

Sun 18th July - Hathersage sprint tri - 430m pool swim, 20k hilly bike - focus on pushing hard (breath training), 7k hilly run (survive!)

Tue 20th July - hilly bike - 30miles, short run (half hr)

Wed 21st July - spin session followed by at least 2 (2nd and 3rd) cyclo speed circuits

Thurs 22 July - lake swim - birdshit - top end - bird shit - jetty

Sat 24th July - At Hardraw - full bike route (42miles, steep hilly), followed by full run - 13 miles fell run

Mon 26th July - bonus abs - active recovery session

Tues 27th July - bike - hill repeats for 90 mins at lemmington bank then timetrial

Wed 28th July - 13miles hilly run

Thurs 29th July - lake swim, spin session

Fri 30th July - long hilly bike (40 miles)

Sun 1st August - 20 mile bike - 10m run (bike to Thrunton, run, bike back?)

review and see where at or last 2 days before tapering.

Wed 14th July 2010
tri pool session - 200m warm up, 800m (1 min rest), 600m (1 min rest), 400m , warm down
about 2000m altogether

Tues 13th July 2010
cyclo zen - strength