...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...