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

Where was everyone?

Went for a long run in Thrunton woods - didn't see a soul! Could've understood it before Raul Moat shot himself in Rothbury the other day...guess it was late afternoon...lovely run - especially the bit across moorland after you go right off the orange route onto the red. Amazing panoramic views of Northumberland. Heather just starting to flower. Wasn't nearly as exhausting as when I did the same run a couple of months ago with sister and friend...despite being on antibiotics for eye infection, and feeling on the edge of a cold...

Was feeling today like I really ought to just do Wensleydale - don't feel like I'm doing it - but also don't feel I'm not! Will make a firm decision when I'm down there in a couple of weeks...might contact them to see what the latest I can leave making a decision is...

Sunday 11th July 2010

4pm - long run - Thrunton woods - 10miles, hilly - felt good - about 2 hr 20 mins

Saturday 10th July 2010

Sea swim - 9.30am - about 45 mins - swimming for longish bursts, as I was by far the slowest swimmer.

beautiful beach

Well, that is what Northumberland is best at! So good to take advantage now and then with a sunset run on the sand and up and down the dunes.

Thursday 8th July 2010

run - 1hr 4 mins - Warkworth car park - Alnmouth South dunes via beach, golf course and caravan site, back through dunes to start with, then onto path.

Murderer on the rampage...

Rothbury's been cordoned off due to a murderer's car having been found there, so I didn't go out on my planned bike training session this evening, which was annoying. Was going to go to Lemington bank, with enough time to go up and down a couple of times. As it was , Graeme came to the rescue! Did a spin session, some cyclo speed and an abs session.

Monday 5th July - tri pool sesh - 1 hr - first time in the pool in ages. Felt luxurious, really enjoyed! Hadn't deteriorated too much time-wise, though took a while to setle into rhythm of bi-lateral breathing.

100m slow warm up
50m backstroke, 50m FS x2
2 x 50 kick
2 x 50 pull with pull buoy
4 x 100m on 2min 30ish (100s mostly took 1min 50-55, so pleased)
100 finger trail drill
4 x 100m on 2min 10 ish (100s mostly around 2 min)

there was more but can't remember

Tues 6th July 2010

Spin class 7 - 'accelerations' - 1 hr - knackering
cyclospeed circuit 2 - 10 mins
bonus abs - 10mins
warm down stretch - 10 mins

Pulling out (?)

It's almost a decision....but hard to make it quite real..big part of me still wants to do it...but I just have no money at the moment. On top of lacking the required training. Just been so hard to find enough energy in the time I have. If I'd been training loads, I'd probably find the money from somewhere - but don't feel justified in borrowing it in the circumstances. Been stressing lots about money - and just have to make cuts.

I think I'll carry on this blog though, til after Helvellyn - as I am now officially entered, courtesy of having marshalled a Trihard event last weekend - 'A Day in the Lakes'. Arrived at 9ish on the Fri evening at the campsite and wondered what on earth I'd landed in - 6 receptionists and a queue of folk wanting to book in...bit like a holiday camp - loads of noise! But the tri event had it's own field, with a track down to Ullswater. Next morning, I set off on my bike towards Glenridding - and on passed, though Patterdale and up Kirkstone Pass. (where Helvellyn tri comes down). And no, I didn't manage to bike it all...but did large chunks of it, with a few stops to catch my breath. Walked most of the last bit, which is steeper. Then stopped and had my sandwich looking down the Struggle, wondering how the hell I'd managed to bike up that! And so back down to Glenridding, where I locked the bike up and set off on the 'run' (Helvellyn tri route). I'd forgotten how hard it was! And it was such a hot day too. Bits of my shoulders where I hadn't quite reached with sun cream, got burnt. What a slog up that first bit...which I didn't run any of. Had a lie down and another sandwich at the top, and nearly fell asleep, listening to skylarks...then set off on the only pleasantly runnable part to the approach to Swirral edge. chatted to a woman a bit..then to confront the fear of the rock climb..the main aim of the day. Actually, the scariest bit is not the final climb - but getting over a jutty out bit with very narrow footing just before the final climb. Saw a woman having a panic attack. But I held my nerve - watched a few others just ahead, and followed the event organiser's advice, having chatted to him that morning, of keeping left - don't go straight up. And got there ok. Even took a few photos on the way..






By the time I made it back to my bike, I was absolutely knackered - and still had to bike 10+ miles back - I only just made it to the pub in Pooley Bridge by 7pm, where the marshalls were being treated to a meal. That was when I heard that an 18 yr old lad had drowned on the route of the tri swim in Ullswater that afternoon. A tri swim training session had been going on nearby and ended up duck-diving for an hour looking for him. The body needed to be found if the swim was to go ahead...it turned up in the middle of the night.

I had a fantastic marshall position - good view over lake and fellside, at the top of a hill section just before a downhill bit, and not too far from the start - so easy to get to for me - meant I could take a deck chair! Also had a radio, in case I was still there when england played Germany in the world cup! I was able to give lots of much needed encouragement to alot of totally knackered triathletes, who hadn't yet settled into their running, and were feeling daunted with the miles still to go...and watch a regatta on the lake at the same time!

Falling asleep, so I'll just try and summarise training since..

Sat 26 June - bike - about 30miles, including steep uphill - Kirkstone Pass (2-3 hrs?)
run - Helvellyn route - 9 miles - v steep - 3.5 hrs ish

Wed 30 June 2010 (period)

spin bike session no. 5 - 1 hr
cyclo core cooldown 15 mins

Sat 3rd July, 9.30am - sea swim - lots jellyfish! about 800m, about 30mins
Sun 4th July - 10am - bike - to and from rehearsal at Brinkburn Priory - quite hilly in parts - distance? about 1 hr, 10 mins

Wed 23rd June 2010

Run - field circuits - 6.15pm
2 circuits jog, 6 x half circuit sprint, half circuit jog recovery

painful! Good for mental strength!

All the better for a hard ride...

Haven't been emotionally/energywise great the last few days - but have just made myself get out for a hilly ride followed by club time trial - beautiful evening...and knocked lots off my previous PB for this year, despite gusty breeze and a red light at Alnwick Gdns - where I caught up another timetrialer - so was too embarrassed to ride thru it! (as I normally do!) Which means I broke 44 mins - whoohoooo! (was aiming to break 45 min).

Went for longish run Sun - a flat one! Couldn't believe how much easier it felt! It was part of a sponsored walk my Mam had helped organise...so ran ish - from Alnmouth to Seaton Point (most of this was un-runnable, as the tide was really high, so was on rocks) and on to Boulmer (40mins)(had chat with someone there!) - then onto Howick woods bridge jus passed Sugar sands - and back to Boulmer - where met the others for a pic nic lunch (the BOulmer return took 40mins too - but for 5? miles rather than 3.) Then walked/ran with my son back to the car at Alnmouth.

Sun 20th June 10
medium run - 8 miles - 80 mins - along coast (see above)

Tues 22 June 2010
bike - to A1 and across to Lemmington bank - straight over and down the hill, left and up the steep back road passed the mill - although hard, I managed more easily than I expected. Then to Alnwick for timetrial, which did in 44 mins 18 secs, with a stop at he red light. Really pleased with that.

...bit adrift...

partly a time and energy thing - and need to sit down and plan a bit more - have some structure..

Saturday 12th June 2010

short run - 5 miles - undulating - (? 1 hr)

With sister whilst staying at Guardhouses in Lakes, for mum and dad's Golden wedding anniversary weekend...9.30pm, and stuffed with food - but did at least help relieve the stress of a very strange day looking for bikes, as son's got nicked off the back of the car on the way there...
felt quite strong! Should eat loads and drink wine before running more often!

Sunday 13th June 2010, 11am

Medium run - 7 miles - hilly - Keswick tri run route, in rain this time - much nicer! Ran alot more of it than on the actual event..(?1.5 hrs)

Tuesday 15th June 2010 -

cyclospeed circuits 1,2,3, cyclocore warm down (45 mins)
pushed harder than usual - helps being able to picture the Wensleydale hills!!

Wed 16th June 2010

run - field circuits - 4 x 1.5 circuits of footy field, with 1.5 jog recovery between each.. (30mins)
2min20
2min19
2min 15
2min 15

thurs 17th June
swim - tri lake session
met up with fairly new chap going in who reckoned he was a slow swimmer - teamed up with him, but he was quite a bit faster than me - meant I pushed on harder han might have otherwise, so that's maybe good - though also harder to settle into a rhythm. Up to top end, back down to birdshit island and back to middle - about 1 mile (? 35 ish mins)

Fri 18th June
cyclocore - circuits 1,2,3, and bonus abs - about 40 mins -

How to balance everything...???

SO hard!

Was really wobbly yesterday (not in work tuesdays) - more time in house, so aware how horrendously lacking in any attention it is - kids needing/taking more emotional attention/energy than sometimes this week - backlog of paperwork for work - and this really tough event to train for - should I really be doing it? is it taking/going to take to much time and energy?

And a new thing to balance is (partly thinking more about it as it was in a cycloclub podcast today) - the fact that I need to train harder - and longer/(more ?) - with not only available time - but the fact that my body is more tired from the higher intensity of training.

So today on my calendar (haven't got round to putting this week's training plan down here) was cyclospeed circuits and running field circuits. But I was really tired after a really tough session on the bike last night - did 10ish hilly miles followed by a timetrial (in the rain/fog) where I felt I pushed harder than I have before (although I usually do feel that!) - felt a wee bit stronger and able to push a bit harder I think...not that my time reflected - wasn't slower, but not quicker either - but then, it was difficult conditions and I slowed for the lights at the Gardens roadworks - which were on red - would have ploughed straight through, but there was a car stopped in front of me, which I dithered about overtaking in case the lights changed...and i had no-one to chase, as I was the only woman out, with a bunch of fast chaps! So what to do? Thought about a gentle run round the field - but couldn't face going out...decided on cyclospeed bonus abs - and as I had that DVD in, had a look at the PNF bit for the first time - ended up doing it - sort of an intense very specific thing..quite good.

So I think I might need more intense/longer sessions of training - but with longer recovery periods in between..

Tuesday 8th June

medium bike- 5.45pm 25 ish miles, bit less? 1 hour hilly but fairly relaxed ride, focussed on technique on hills - shoescrapers, scissors and standing. Also tried to manage in not absolute granny gear as much as usual!
Timetrial - usual club route, 12ish miles, undulating. 46mins something (hoped it'd be quicker)
cycle home - slowly - knackered! Felt a bit nauseous later - must've worked hard! (2 hrs 15ish )
cyclocore - warm down - 15 mins

Wed 9th June

sea swim (9am) - still a bit headachy after last night, but very invigorating 20mins in very choppy sea sorted me out! In drizzle too.

cyclospeed - advanced PNF - 20 mins/ bonus abs )10mins

Day at Glentress

My son couldn't quite believe I didn't mountain bike - but I didn't want to use the borrowed one, as I was actually supposed to have returned it ages ago - even though it wouldn't have been ridden by its owner anyway! Still felt wrong..and couldn't afford to hire one....so the plan was to do a long hilly run. This was sabotaged by forgetting the sandwiches i'd made - which meant i needed to meet my son and his friend at the cafe in a couple of hours...so i did 1.5 hrs, and planned to do a bit more later - but felt wiped out and headachy by then so I slept instead! (v.hot day, period...etc)

I was quite pleased with what I did do though - decided to push harder with recovery stops, rather than a constant slow plod. Thought I might improve more doing that. And I developed a new verb - to 'lib' down the hills - ie visualise being light and skippy and relaxed, like a friend who fell runs.

Sat 5th June - 12.30pm - medium run - Glentress (mountain bike centre near Peebles, Scotland) - 1.5 hrs.....'fartlek' ie push on efforts, for two half hr periods

Don't think I actually had a plan this week as such - but did 10 hrs good training, so I'm pleased. Trying to mentally 'let go' of improving at swimming at the moment - hard, as I want to keep improving - which I would if i had time to work at it - but I haven't - other things more a priority - so I'm going to have to just accept that loads of others who were slower than me, are all overtaking!

Wensleydale recky..scary

Think i might have bitten off more than I can chew with this one! Whilst attempting to climb the numerous 1 in 4 ascents, (the event website description says there are 4, but actually it is more, I'm pretty sure!), I admit to wondering whether I should just NOT enter. There's a serious chance I'll not finish the bike route before the 4pm run start cut off time...more than that, I'm not convinced it's possible for me to do that particular bike route followed by a 12 mile fell run. I know for sure I'll be walking a fair few of the steepest bits. Haven't been on the first bit out of the swim yet - but i would guess that's a bit to walk at that stage, not having warmed up yet....on to Askrigg - I'll probably walk the first bit out of Askrigg - although it's just about possible as it's fairly short, i think I counted 6 very steep sections before you get to the tops - last week I only managed the 3rd in full, and parts of the 5th and 6th. So if I attempt the first, I'll definitely have no legs for any of the others. What's my aim for that bit? - I think 1.walk, 2.walk, 3 bike, 4 walk, 5 and 6 bike.

On the positive side - I managed to stay on the bike coming down the other side into Swaledale - seriously steep and scary - I was hanging my glutes over the back of the saddle, and was full on the brakes (I'm sure my tyres must be about worn through). But it's about as hard to walk down, so you might aswell be on the bike. (I failed to get the car up here last year - had to go back down backwards).

On the psychotic personality side - Muker tea shop's dishwasher had broken down and it was shut for a few hours....I was NOT happy, having been thinking - hard - about cream scones (the best ever here) - whilst climbing...in hot sun...

Then it's the return over the tops to Wensleydale on the 'Buttertubs' road. It climbs fairly steeply (but probably possibly? I was tired the day I did this part so I walked much of it (also very hot, sunny day)- it was the 3rd day of camping/training) - maybe 14-17%? Then it gets steeper and less possible and I'll probably walk it - to a flatish section, before another extremely steep bit (with a fence alongside to stop you faling to your death!) - which I'll walk. Then lovely over the undulating moor tops again, and a 17% drop down to Hardraw. Once on the main road, it's relatively flat and fast til the Garsdale head turn, 10ish miles down the road, maybe more? Though by the standards of many triathlons, would probably still be classed as hilly!

So, UP to Garsdale station and beyond - impossibly steep again, especially the section passed the station road and just after. I did this on training day 1, but still couldn't ride much of it. Spectacular views - over to the Howgills behind, and Dentdale beyond...and another scary descent with full on brakes down passed Dent Station. At the bottom there's a pretty section through the valley before climbing - probably mostly manageably by Aug - (17%?), passed Newby Head (?) viaduct, eventually meeting the main road going back to Hawes - which seemed to go on for ages, even though it was only 7 miles. Psychologically I expected it to be easier, as it was physically - but in reality, I was knackered! And I'd not started with the Muker loop, as will have to on the event..

So the bike bits were day 1 and 3 - though I did from Hardraw up to tops above Askrigg on day 1 aswell as as 3 - turned back as i decided i didn't have the energy or time to go all round the loop.

Day 2 I attempted the run. This was a positive, because when done in isolation ie not preceded by impossible bike route - it's mostly runnable. It is a bit relentlessly up for much of the first 6 miles - but nowhere near as steep as at Helvellyn. And there is a section of flatter moorland before (I think?) a final climb up to Gunnerside. I didn't quite make it that far though, not through lack of energy, but because it got really boggy. It had rained all day, and was still drizzly, and i got a bit spooked. I started trying to detour the flooded path via peat boggy areas - but got worried about sinking down a hole. And even though i could see the top, the cloud was swirling around threatening to engulf it again - which when I looked back not too long after, it had done so....and I'd only seen one other person up there, a long time before...I did, however, have the company of lots of amazing sounding birds - I knew which were curlews and lapwings - but wasn't sure about a third, especially common on the section (unlike the bike routes - where it was mainly the curlews and lapwings) - it made a high pitched single very clear note (about a top f!) - and you could hear lots of them talking to eachother...I was hoping it was a plover, as i know a song - taught by a friend living not far from there - with plovers, peewits and curlews in it! But the pic in the bird book didn't look like it.

So the positives: - I can go down hill steeply without going over the handlebars, though I would prefer to close my eyes!

- the run is potentially manageable

- I managed 3 days hard training in a row ok - shame I'll have to do all that in a day..umm - therein lies the problem

Conclusion - I can't bring myself to not do it now! I will get better on the steep hills...there's still 9 weeks, 8 if don't include the week before. Better to do it and fail, than not to do it and have no possibility of managing it..

..but I need to plan my training, and up it loads....not quite sure how to go about it. One of the main limiting factors on the hills was endurance on really steep bits - keeping up that extreme pedalling....is that 'anaerobic endurance'? I will look up some of the cycloclub training plans and see if i can adapt them...

sat 29th May 10
Sea swim, 30 mins ish

Sunday 30th May
medium run - 1.5 hrs - first part of W.dale run route - up to cairn before get to gate at the top before the flatter section. Felt good. (evening)

Monday 31st May
medium hilly bike (8.30am) (2 hrs) - about 20miles - main road towards Sedburgh, left to Garsdale head, steep up, up etc, across tops and drop to Dentdale, up again to meet main roadm left and back to Hawes, and up to Hardraw

short hilly bike (5.30) (1.5 hr ish) - about 13 miles - over t Askrigg and up to the cattle grid and back again.

Tuesday 1st June
long run - about 2.5 hrs - 10miles ish - from Hardraw following penine way up nearly to Shunner fell and back. Felt good, even though drizzly

Wednesday 2nd June
med hilly bike - about 20 miles - to Askrigg, up and over to Muker, up and over back to Hardraw.
Tired today, and very hot. 3 hrs?

Thursday 3rd june -
sea swim 30 mins ish- tired, but beautiful evening so couldn't resist!

Keswick Triathlon

It was worth doing - if only to realise that currently, Wensleydale tri is unrealistic..I have a long way to go....and August suddenly seems too close, with June looming.. and really, do I actually want to do it? Keswick was really quite horrible at times! How the hell I managed Helvellyn last year I don't know. I guess a major factor was the heat - it was 23 degrees - which mostly was ok, but on the fells part of the run was really difficult as there was no shade.



Swim - this year was 800m - at least 100m longer than last year. This was what I was most worried about before the start, as the lake was really low and I had visions of scraping against rubbish on the bottom - having only just avoided a post sticking up last year.. as it was, we went a different route which mostly used deeper water - but finished at the starting point by the boat piers - which meant a trek up the road to transition. I really struggled to relax and find any rhythm or calm my breathing for about 10mins...just kept thinking 'this is horrible.' Part of the problem was not having warmed up in the water first. There were 3 waves if you include the shorter event that went off first - I was in the last - it was all quite frantic. There's not much time between the briefing and the start. In future, I would miss the briefing and get in the lake sooner, just to get calm and moving.

T1 - eventually made it up to first transition - most people had already gone - felt weird! We suit really did not want to come off. Couldn't find Libby's shoehorn donated for the purpose! (it was in transition somewhere). At least extricating the bike was easy - unlike getting it in - they were all very close - and by my reckoning many were facing the wrong way - but those around me insisted they were right. Very little room for alot of gear - especially my pile which included 2 Camelbaks and a drinks belt - yes, I had a 2 small bottles in a belt -Hammer perpetuum fuel - and a camelbak of water - and i used most of it too. Probably could've managed without the Camelbak on the bike. But it does make drinking easier. Also had a bottle of Hammer Heed fuel on the bike. Fiddled on trying to get endurolyte tablets out of packet - to help avoid cramp - which I was already getting after the swim...and number belt...got there eventually, after nearly 5 mins!

Bike - I do like being on the bike. In events this is my favourite section. Wish I could go faster though. Overtook a flustered woman just past Booths supermarket before going through the centre of town - she'd gone the wrong way - taking the left back to transition 2 (the signs did point left, in her defence)(aswell as right!) (but the briefing - notes and talk - had explained it) - she then overtook me again at the start of the long Chestnut Hill out of Keswick. This hill is really pretty long - and quite steep at times - felt more painful than last year. I guess I was fitter last year. But after that, the whole route is amazing. Really fast mostly downhill section on the main road towards Ambleside - fun. Then a sharp left onto the St Johns in vale back road - still some fast sections, aswell as bends and manageable hills. Then left onto the super fast A66, mostly slightly down hill back past Keswick - I caught up with the 'wrong turn' woman and overtook her, fully expecting her to retake me on the hilly section after Portinscales village. By here I was finding the hills easier being more warmed up - even the steep section up to the cattlegrid, followed by the really steep scary looking bit round a hairpin, around the lower slopes of Catbells fell..were ok - and still no sign of 'wrong turn' woman... then it's fantastically beautiful for a few miles along but above the lake, before being a bit messy through Grange village, popular with tourists, especially on a very hot May Sunday. Back along the other side of the lake was a bit depressing as loads of triathletes were already well into the run route, running in the opposite direction along the footpath right next to me. Coming back into Keswick, I swore at a motorist who didn't let me round a small roundabout just before the theatre - had to unclip and stop - right pain - if there's been a marshall there I'd been disqualified for bad language - but then, they might've persuaded the car to wait aswell..the way back to T2 had changed from last year - and now entered the park from he back near the caravan site - so and extra bit of road - and a long haul UP pushing the bike - couldn't run most of it.

T2 - slow again, more endurolyte pills - battle between bottle belt and number belt, new peaked cap, change shoes..

run - settled in ok - a friendly woman chatted to me as she overtook, on her first tri..but then, having run along the lakeside, then up onto the path by the road, it's left up to Ashness bridge - and up, up, up seemingly forever..the road at the start is hard enough, but then it's left and up to the fell top - steeply. I walked all the Ashness bridge road and ascent up the fell. That was knackering enough. Got overtook by a woman who didn't catch me up til later last year - she remembered me and we chatted a bit.. then I caught up with a woman who'd overtaken me in Grange on the bike..she was really struggling...a fellow Northumberlander, who's name I recognised from having registered her at Alnwick tri last week..SO hot - and i was very tired by now. Wasn't smiling or greeting any walkers by now - just teeth clenching..and wishing I wasn't there! Having said that - if the views from the bike along the lake were fantastic, these were even more amazing...shame I didn't get any photos. Almost made it worthwhile! Then it's all down..past the campsite etc - but still a fair old way to go - I was near giving up - but no point - had to get back! Felt daft to be so near the end with no will to keep going - legs had departed to colder climes maybe - they certainly weren't connected to me! Then along came 'wrong turn' woman! Having looked a bit all over the place on a bike, she looked great running - lovely legs! Turned out she'd had a puncture. So that's why she hadn't caught me again before now. A horrible marshall said 'not far now - just that steep hill at the end'. I should've punched her! But as it was, when I got to the hill to the finish I could hear Cath and Char shouting me on - which really helped! Thanks girls, SO appreciated - might've laid down at the bottom of it otherwise!

And I was also bouyed up by the fact that they were really elated by their 'short' event - they'd been really worried the day before, especially by the bike route. I related my experiences of last year - how I'd got off before the hairpin as it looked so intimidating - only to find it flattened out after that - and how I'd tried it since and it was fine...they'd both managed fine, and had shouted my advice to someone else approaching that bit! And they both want to come back next year and do the longer one.

So, I survived the heat well, overall - but don't think I want to do it again! Was slower too - even taking account of the longer swim and transitions...though some of that is due to the heat. And not being as fit. Perhaps I'll come back next year and do one of the 'cycling sportifs' - on the Sat - a choice of routes - with 1, 2, or 3 mountain passes, then support other club members doing the event.

Training blitz day!

That was yesterday - I went over to Thrunton woods in the morning and did 6-7miles - very hilly, pretty steep, run - beautiful day.




Then before the club time trial, I biked 8ish miles - over the Alnwick Moor Road (A1 (Shilbottle Junction) - and straight over at cross roads and down Lemmington Bank, then right up a road I've never been up before, signed Applewick - goes steeply up to Broome Hill Farm, then undulates - steeply at times - up towards Brizlee RAF balls, meets up with the Alnwick - Rothbury road, drop down to Alnwick. Only just got to time trial in time - then somehow managed a PB for year, though was wilting for a bit on the stretch of road after Boulmer past the RAf station. Someone tried to overtake me at the top of the Quarry Hill, came level, then dropped off - didn't see them again til the road after Denwick dropping down to the river, before the gardens - at which point they went passed VERY fast - so how hey didn't go passed before i don't know! Then had to cycle home, which felt ok, surprisingly.

Sat 15th May 2010
Sat and watched the sea swim - very frustrating as it was a beautiful day - but my throat was sore again - had been since Thurs night after the lake swim. Good for motivation though!




Sun 16th May 2010 - run, 40mins
Having spent all morning marshalling Alnwick tri, I got out myself for a run at Warkworth beach - undulated, at times steeply, thru sand dunes for 10 mins to golf course, back along beach doing a bit of fartlek, 5 x hill repeat up the big sand dune (back of), up the hill back to car.

cyclo speed abs - 20mins

Monday 17th May 2010
Tri pool sesh - 1 hr
200m warm up - every other length backstroke - yuk - but was explained to me that reversing the direction of travel on the joint was good for it...so I persevered even though I find it exhausting as I'm so bad at it.
4x 50m finger trail drill
4x 50m alternating lengths of fist/full
4 x 100m with stroke count on 4th length
2 x 150m with stroke count on 6th length
4 x 25m, 1 min treading water no hands, sprint 25m back
cant remember what else - about 1500 altogether, felt good!

Tuesday 18th May 2010
1hr 25 hilly run, Thrunton Woods - 6-7 miles?
see above

bike - about 8-9 miles - actually, just checking the map, it was more like 11 miles - hilly ride to time trial (see above) about 1 hr, then
45 mins 51? pushing hard at time trial for 12 miles (just under?), then 4 miles mostly uphill home again. 27 miles altogether - warm down at home 15 mins.

Cool! - Semer Water, Yorkshire Dales

Semerwater in England

Just got this weird photo from the website for Wensleydale Tri - i'm still feeling dizzy from operating it!
Still haven't actually entered the triathlon....fully intend to - but might just wait til after a visit down that way at the end of the month...

impromptu run...

A friend texted at 3.30 suggesting a gentle pre-lake-swim run - wasn't going to as it's hard enough to get to the swim..but then I decided to make the effort, since I'll be occupied alot of weekend with helping at Alnwick tri...and time before Keswick's running out...so off I went at 5pm and off we trundled on 2 circuits of the lake with added spur up to road on one of laps...pleasant 'chatty' pace!

Worked harder than lately in the swim - struggled with the water at first - not cold so much as just a bit revolting - the sea's much nicer! Took it slowly with breaks up to the bouy, to allow time to acclimatise and calm my breathing - then headed off to Birdshit Island with a group of 5 - working hardish to stay with them. We decided to do it twice - so was a good workout pre-Keswick. About 1200m? felt better on the 2nd 'lap' - more settled into a rhythm. Would've preferred to have gone up the other end as last week, as it's less 'revolting'! And I find it easier to settle in to a rhythm - not sure why - heading away from sun, so easier to see maybe? But there's a psychological barrier for people who haven't done that end much...in fact, would've been a shorter swim than we did! Hope I didn't overdo/overstay the cold - have a bit of a sore throat again today.

Thursday 13th 2010
Run- 5.45pm - 45mins ish - 4 mile ish, gentle

Lake swim - Druridge - 7pm - 1200m

aaaghh again

Sore throat, fluey Mon...went to bed at 8pm - actually started feeling weird Sun night, which makes me wonder if it was a reaction to the yellow fields of rapeseed - a few of which I cycled past on Sun evening..

Tues - still off colour - didn't do the planned bike - 10k Les Allcorn event, which I was really frustrated about as it was a beautiful clear blue evening..had to make do with listening to coalition government forming, writing tri club minutes and an early night instead..

Wed - alot better - in fact, more or less fine..went to Warkworth beach and did a 20min slow and gentle warm up run - during which I felt really heavy and sluggish - then 6 x hill repeats up the back of the big sand dune...beautiful evening again..wondering whether to do a spin bike session..?? Don't want to push too hard - but also aware of how close I am to Keswick tri, and how undertrained I am...

Wed 12th may 2010

6pm - short gentle run, hill repeats - Warkworth Beach - along back to Amble pier and back along beach, then
6 x up steep high sand dune and back down a less steep way

9pm - cyclo zen strength and stretch - didn't spin in end, partly as living room full of son and his mountain bike bits

wow! Beautiful evening for a ride..

I was feeling very happy and full of life as I sailed down the hill from South Moor Farm towards Guyzance, sea stretched out for miles in front, sunny, and inspired and energised by a fantastic concert I just sung in with the Rock Festival Choir in Alnwick..hadn't planned a ride, but just felt like it..

Sun 9th May 2010, 1.30pm - Cyclospeed circuits 1, 2. (20mins). Then cycloloose in 5.

5.15pm - Bike - gentle, but hilly 2hrs - up out of Shilbottle, left towards South Moor `farm, Down towards river Coquet, but right (not left to Guyzance) - to A1 - cut across and up to Swarland, straight on to Longframlington, back on Old Swarland road to meet back up with crossroads at school then back down to A1 and across - Guyzance road, but turn left up to Hazon, and back to Shilbottle. About 30k/20 miles

Plan for week Mon May 10th - Sun May 16th
Mon - cyclozen strength/stretch
Tue - d.5.30 - cycle 1.5 hrs, then Les Allcorn 10k run event at Hulne Park, Alnwick
Wed - pool swim in evening
Thurs - Lake swim/gentle run
Fri - field circuits/abs/stretch
Sat - sea swim am/spin bike, evng

Spin and swim..

Decided couldn't face biking to lake for club swim - too much stuff to carry, and couldn't face the ride back being freezing....thought about driving down early and biking from there...but by time I'd got home it was 5ish and I decided there wasn't that much to be gained from being out on bike for just an hour - I've already done that this week...needed a gentle (ish) but longer ride. So I did spin session with Graeme online instead - it was one to boost metabolic rate - (number 9?) - so thought it would fit in well with trying to lose weight, even if it was a bit intensive having done pretty high intensity the last 2 nights..only did 3 out of the 4 sections, due to wanting to get to the lake.

Thursday 6th May 2010
Cycloclub Spin bike session 9 - boosting metabolic rate - 45 mins of it - involved starting on (my) middle cog, and increasing cadence from 85ish rpm upwards every 20 seconds for a minute, then slowing cadence and going down a cog on the back (ie harder), recover for couple mins, then repeating the increasing cadence every 20 secs over a min - the last 20 secs of each min being as fast as possible whilst still in control. This all repeated 6 times, then recover for 3 mins, then all repeated again on big one at front.

2nd set was 7 mins solid of going up cogs and increasing cadence each minute - stay samebut stand on 4th min (really hard - i struggle with standing - can't do a minute), then go one easier cog each min but keep increasing cadence - so ending up very high cadence.

Lake Swim - Druridge, went up to top end, rather than Birdshit island, so as to do 800m plus in lead up to Keswick...pleased, though hard to keep going continuously as so cold get breathless - was trying to do 100 stroke chunks.

Working hard

Feels like I might be pushing a bit too hard...needed more recovery after the long hilly effort on Sun, before the hard effort last night and tonight...but I'll not beable to do much at the weekend...and haven't done as much as I'd planned..need to try and get more disciplined about sleep though - was really dozy at work today, and nearly drifted off at lunch time.

Monday 3rd May

Lake Swim, Druridge - out to buoy, bird shit island, back to buoy, back to jetty - 600ish m?
Felt better than has done in lake this year so far - slightly warmer, despite there being a cold breeze, so not easy changing after..

Tues 4th May
Tri club bike time trial, tri route - 46mins 23sec (?)

Did 2-3 miles first, from Oaks pub to Lesbury roundabout and back to bridge over A1. Then the time trial, 12miles, undulating. Lots there tonight - I wasn't first off for once. Didn't catch up with the first off, and she was 20 secs or so quicker, and had a good ding dong battle with the second off - I eventually caught her in Boulmer on the bend - she retook me at the bottom of the quarry hill up out of Longhoughton - it was good to have someone to chase up the hill - but she gained a lot of ground and I couldn't see her by the time I was halfway down the other side...but she must've slowed up again coz I caught her going up towards Alnwick Gdns, only to be took back just before the turn - I then managed to not lose sight of her totally, and gradually reel her in after going past the Oaks, and make a sprint to catch her on the line. It was quite exciting! Can't imagine how I managed to go 4 mins faster last year - or how most of the others go so fast - amazing! Still, 3 mins faster than 2 weeks ago, and still quite stiff from Sun's run..

Wed 4th May
Run - Field circuits 8.30pm
8 x 1 circuit of footy field with 1 circuit recovery jog between each
Was pleased, because even though I was totally pooped after each pushing on hard circuit - could hardly jog - by half way round was back to jogging breathing in for 2 out for 3, and by two thirds round, in for 3 out for 4, and ready for next hard effort - probably 90% effort, if not more sometimes. Also, was pretty consistent for all 8:

1;26 1;34 1;32 1;29 1;28 1;32 1;29 1;25

Cyclocore bonus abs (20mins)
Cyclo core cool down (20 mins)

Monday 3rd May 2010

Lake swim - Druridge, 6pm - slightly warmer in the water, though a very cool and quite strong breeze - but bright evening. Swam to buoy on far side, then down to birdshit and back to buoy, then back to jetty. Would've been tempted to swim a bit further, but my niece was waiting for me to take her in..so not quite the planned cycle there and run etc - but I'm stiff and sore after that run yesterday. About 600m?

Fat-loss done - or not much done as the case is..

hmm - not alot of fat lost...3-4 pounds at most..

Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?

On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.

And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.

So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..

Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...

Saturday 1st May 10
9.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.



Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!

Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.

Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly

Plan for week of 3rd May 2010

Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)

ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)

Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.

didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)



Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )

Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)


Fri 7th - rest

Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time

Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!

total training hours this week: 6 hours