So, looking at my work rota for next year, I've found that it is one of those years where just about every event falls wrong. Of course, the balance of probability is always against me, in that there are only 33% of the weekends which are ideal for the main race - in a 6 week rota, two weeks are spent offshore, one weekend is sandwiched between spending the week in Aberdeen and flying out to the platform on the Monday morning, and the first weekend after my rotation I'm usually still recovering from 2 weeks of 15+ hr days and having not swum for 2 weeks. It only leaves 2 weeks for an ideal date. One of the constraints to be accepted and overcome when working offshore.

Anyway, looking at the races which do fit my rota, one jumped out and punched me in the eye.......IM Wales. Next year it will happen to be the week before our 10th Wedding Anniversary......its perfect. I did the Outlaw this year, so the distances don't scare me too much. The hills, especially on the bike course (2000+m of climbing) scare me witless.......perfect incentive to train and train hard. Of course, I mentioned IM Wales to The Boss - "No". Was the response. "Why?" I enquired. "You trained too much for last year's race, were too tired most of the time to be any use, and you were exceedingly grumpy (even more so than normal)". Mr Pin meet Mr Balloon.

To be fair to The Boss, I didn't discuss doing The Outlaw before entering, so I have brought this all upon myself.

A few days later she relented, and said that I should do it, but I had to promise not to be grumpy.......or too tired to help. Another constraint to manage. I explained that since she had popped my balloon, it was now somewhat difficult to put it back together........so I'm still currently without a main race and therefore without a target for next year. I'm already feeling apathethic towards to training.........I still do it or I don't (if I don't fancy it) or I don't work as hard (if it starts to hurt). This might actually work out better - as I'm sure I made the amateur mistake last year of not resting / having easy sessions often enough.

If I don't do IM Wales - I suppose I will do whatever Standard and Half IM races I can find..........but none are really jumping at the heartstrings.

In the meantime, I've set myself some running goals. The first one was to get under 20mins for 5km.......happily this has now been achieved. Next goal is 90min half marathon. I did 97mins at the Great North Run, whilst taking the first 16km pretty easy - my run partner wasn't on best form - I gave the last 5km a good go though. I think 90mins should be doable by the end of the year. The target after that is a 40min, 10k.......that's the target for the New Year.

Watch this space with IM Wales........if there is any doubt that this is the last year of it being held in Tenby, then it'll need serious re-consideration.......I'll just have to be nice........could prove harder than the course itself.]]>
After the race, I find out that one of the guys from my tri club (who qualified for IM Kona this year - so knows a thing or two about iron distance races) measures success in an iron distance race by going Sub-12hrs combined with a Sub-4hr marathon. I wish I knew this before. I failed on both counts. Ah well, it gives an incentive/motivation for doing another one.

The finish time is a bit of a mixed bag of emotions. Before the race, 12hrs was the quickest I could conceive of completing it - cognisant that it could easily go pear shaped resulting in me staggering in at 15+ hours. So on this basis I should be chuffed. In the event, half way through the marathon I was on for a finish of 11.5 hours. I blew horribly in the last 10k - in fact, I believe a 600lb gorilla jumped out of the crowd and beat me with a piece of 2"x4". I'm surprised no-one spotted the gorilla. The worst of it is that I knew I was going too fast at the start of the run, my Garmin told me so, but I felt so good, and the running felt so easy, I pushed on. I'm usually better at managing myself than that, I'm also naturally conservative - if anything I usually race too conservatively and leave too much in the tank. I didn't this time - there was nothing left at the finish line - my leg muscles had fatigued to failure - not helped by battling leg cramps all day. Hence the mixed emotion, as I know that if I set off a little more conservatively, I would definitely have gone Sub12. Whether I would have gone Sub4 hour marathon as well, I'm not so sure - but I suspect so. Looking back on the race, I have to be happy, because I made a number of school boy errors during the day - and I think only going too fast at the start of the marathon really manifested itself.

What did I learn, to be used for future races:
1) Set lots of alarms - believe it or not, I actually overslept my alarm call at 0400 - only by 30 mins - but not ideal.
2) My breakfast was a couple of bowls of muesli, I don't suffer with stomach problems - so the fibre wasn't a concern to me, however, I hadn't counted on the milk being partially separated and congealed. It tasted alright, blobs of milk (probably curds - but not exactly sure what curds are) was not the most appetising. I didn't have anything else as alternative - so down it went - with a banana and a couple of gels. Next time - better planning of breakfast.
3) During the swim, I had to stop 5-6 times to empty my goggles. For whatever reason, I could not get my goggles to seal properly - tried and tested many times before, I'm still not sure I understand what went wrong. Next time - get in water earlier to test goggles are in correct position.
4) 10-15 mins into swim, the cramps started in the legs. In all, I had 3 or 4 incidents of cramp attacks in the legs during the swim. I don't recall stopping for the cramps - but undoubtedly it did affect my progress. Next time - try and resolve why I get cramp so much.
5) The bike section went well. I decided to go for high cadence, low gear "spinning" approach - which is not how I'd trained. This was a calculated gamble. I'd read that the iron distance marathon is more a strength exercise, an test of muscular fatigue rather than a test of speed. Therefore, my thinking was it was better to cycle with a high cadence, low muscular stress (torque) rather than low cadence, high torque approach in order to leave the legs fresher for the marathon. I got off the bike feeling fresh in the legs. For next time: practice long rides spinning - to confirm this is the way forward.
6) I took High5 Zero tablets with me to add to water at the feed stations - in belief that this would control cramps. At first feed station, I attempted the manoeuvre of being on the tri bars, unscrew the feed bottle lid, take a tablet out of my plastic bag (to protect the tablets from getting wet from the rain) and not drop anything. I succeeded the first time - but thought it a recipe for having a big wipeout if repeated at each feed station - so changed strategy to having a banana at each feed station - they work for me. Next time: find a suitable way of taking Zeros during the race.
7) I set off on the marathon at 5:00min/km pace. My long runs had been done at 5:30min/km pace - these were at a very easy pace. I'd never done a long brick to confirm my pace off the bike after my bike fit. Before the bike fit, when trying to run off the bike, my back was too sore to run further than 500m. I knew I set off this pace, because my Garmin said so. I still didn't slow myself done. I overtook one of the member of my club - who I ran into 2/3 way through the cycle section - he said I was going too fast for him - I didn't slow. I ran with a chap from Edinburgh for the first 5k - he said I was going too fast for him - I had been chattering away easily - so I figured I wasn't working too hard - I still didn't slow myself down. When the muscles in my legs were cramping in the first half of the marathon - I didn't slow - I just pushed through the pain. When the cramps remained for about 10k in a variety of leg muscles from 21k to 32k I slowed. When I got back to HPP for the final two laps of the lake, I didn't slow because I was walking, because all of my leg muscles were cramping and the pain in my quads when attempting to do anything other than walk was like knives being stabbed into the legs. Crisps, water, High5, banana - nothing was touching the cramps. Lesson: Long brick run to prove running pace - and then stick to it. More runs in hills to improve muscular endurance (rather than just on flattish roads).

So there it is, my first iron distance event - a great event, thanks to the supporters, volunteers, marshals and fellow competitors......really enjoyed it. Want to do another to get the Sub12/Sub4 criteria addressed.

Currently I have the Great North Run booked for Sept. I'm targeting 1h30. I'm undecided about doing a half iron distance event the week before - it's the last opportunity of a triathlon this season - but I suspect I will end up with two mediocre results, as opposed to if I concentrate on the GNR, I reckon 1h30 is realistic.

A quick look forward to next year, for a triathlon target race, reveals that I am offshore for most of the big British races, except for IM Wales. I wonder if it is possible for me, 46year old, 13.5 stone engineer, working away half the time, to go Sub12/Sub4 at IM Wales........more importantly, is it possible to run past the Fish and Chip shops in Tenby during the marathon?]]>
During the Outlaw bike phase I am planning to use my Heart Rate to control my effort, or rather, to provide feedback on the effort. I have my heart rate target set in my head from my 6 or so 85-100 mile rides. However, a seed of doubt has come to pass. I have found that spinning at higher cadence increases my heartrate, but reduces the stress on my legs. This would indicate that the muscular fatigue on the legs will be reduced by higher cadences, but, will shift the energy source from fat burning to carbo burning. In the last week before my A race for the season, I'm not about to change my approach, but it will be something to test after the race........it would be interesting to see what happens at high cadence over 5 hours........perhaps the benefits I currently see are only because I am well rested.

I haven't even done the race yet, and I'm thinking of the next target.......IM Wales jumps out of next years work schedule as a potential target........its a shame the IM races in the UK sell out so quickly, that one needs to make plans for next year, before the dust has settled on this season.......or indeed the A race is run. As an engineer, I like some time to ponder and gather feedback, to make the necessary changes to improve next years performance.

5 days to go...........my mantra for this week is "Dance with the one who you came with".

Finally, having just read Chrissie Wellington's biography, if she has "If" by Rudyard Kipling as her inspiration...........then I have "The Man In The Arena" the speech by Theodore Roosevelt as mine.......look it up........it strikes a chord with me, as I'm imperfect.........but trying nonetheless.

See you the other side of The Outlaw.]]>
The good news is that I have swum the distance in one go in the pool. This took 1h 20mins and a few seconds. I usually swim a little faster / more efficiently in a wetsuit. I would be satisfied with this time during the race. I've also done several 30+ km runs - all indicating a marathon time in the 3.25-3.5hr range. Again, I'd be very happy with anything around 4hr for the marathon, (only 10% of the Outlaw field achieved that time last year).

The bad news is the cycling. Whilst I have done the distance (or very near), I am still in the order of 6.5 to 7.0 hours - with a sore back at the end of it! I want to get closer to 6 hours. I also want to be able to run after the cycle ride. This discipline will be the main focus of my remaining training time - with the running and swimming very much "taking a back seat". The plan is for lots of threshold/sweet spot sessions......I feel I have been doing too many slow and steady, long sessions.

The other bad news is that my weight has crept up to 90kg again. This needs some serious discipline to get it below 85 kg. More veggies, less fruit. Little to no rubbish.]]>
My first benchmark workout for the Outlaw was completed. I had a 30k run in my plan, and on Saturday I did 33 or 35k depending upon whether you believe a Garmin GPS watch or Strava. It felt okay, I wasn't completely knackered that day nor the subsequent day (I did a 70k, with 800m of climbing, bike ride - before Easter lunch with family).......but honestly, I couldn't at this point imagine doing it following a 3.8k swim and 180k bike ride.

My longest ride of the recent trip home was 135k. It would have been further (about 150 to 160k) but I blew out my rear tyre. When I went to change the inner tube, I noticed the tyre was lacerated in several places. Luckily the boss wasn't too far away with the car........I'm sure I would have got home eventually! It was a day of driving wind and rain........probably one of those "charactor building" days which you draw on emotionally during the tougher moments in subsequent training or the race itself. I was out for just under 5 hours, consumed 3 bananas, one malt loaf, and wasn't completed wasted. I still need to eat (or probably drink) more, but I'm starting to get a feel for the nutritional requirements. I'm surprised of the benefits of bananas, I go like a rocket for a while fairly soon after consuming them.

The swimming took an enforced back seat. I strained something in my forearm splitting logs (the old fashioned way) and it blew up something chronic, it took about 2 weeks for the pain to subside. My brother-in-law laughed at me, he's a rugged farmer type, I'm as soft as sh*te, apparently.

Since we've moved into our new home, my new "go to" 2 hour bike ride (the one you do when you're strapped for time and you cannot be bothered to think about where to go) involves 800m of climbing (over the North Yorks Moors) - I'm hoping doing this at least once per week, in addition to the long ride will improve my biking strength/stamina.......irrespective of the fitness benefits, it is a beautiful ride, especially the bit heading west as the sun was setting.

My strategy for the race is morphing a little. Due to the relative lack of swimming over the last 2 months, my plan is now more to survive the swim, ie if I come out of the water somewhere around 90mins, that'll be okay. Originally, I was thinking more like 75 mins. I'm hoping that I can compensate on the bike section - to that end, I am emphasising time on the bike. The running still seems to be my best phase.......my plan is to keep doing the long run, but most of the rest of the running will be bricks (ie straight off the bike), or to/from the swimming pools - the two swimming pools are 8km in each direction from where I live (at home)/stay (during my week in the office). Originally I was thinking that I would be able to run the marathon in about 4 hours (the 33k/35k run I mentioned above took 2.75hrs) - I looked up the race data for the Outlaw for last year - just to see where a 4 hour marathon stacks up - I was shocked to see that only about 15% of competitors achieved this time. Running may be my 'relative' strong phase - ie least weak - but I certainly don't come in anywhere close to the top 15% of previous races (pure running or duathlons or triathlons) - I think I may be in for a rude awakening!

I find when I'm training (without music), I tend to have a few statements going through my head (mantras if you will) that I have read that have struck a chord, some of these:

"Swim a little, run a little, bike a lot". (from another forum).......ie when in doubt as to what do in training, go cycling.
"90% of the benefit comes from just going and exercising" - I think this was from an article which was trying to remove the mystique of optimising your training.
"Too many sweat bands, not enough sweat" - attributed to Colin Meads, the All Blacks Captain from the 70s (Talking about the B&I Lions)

Imagine how many times these 3 statements can go through your head during a 5 hour cycle ride!]]>
It's one month since my last blog, which is not quite the full training cycle. I work on a six week cycle, dictated by my work rota. I arrived back onshore for my time off on Tuesday, so the plan as usual is to do 3-4 swims a week, and do my long bike rides to continue to build the endurance. The running takes care of itself with the death of my car, running has taken over as my main source of transport. Luckily Darlington isn't a big town, so any jobs in town, I run for it. I run to and from the swimming pool, I also ran to Currys to get a battery for my Poolmate Pro watch. With the snowy/icy conditions I'm not inclined to go with my good bike (the crank on my winter bike broke last time off) - so it's turbo sessions at present. Yesterday I did a threshold type session. The conclusion for me was that I definately need to do more of those - whether this is the correct period in the training plan is a different story, it's definitely a weakness to be worked upon.

This month I managed 3 out of 4 Strava challenges. I failed on the 150k bike ride. I only managed 135k. Strava recorded. 115k. I learnt that one gel an hour is not enough fuel, as I was definitely bonking/on the edge of bonking towards the end. I succeeded with the half marathon, 10k run, and 100k bike ride. Same challenges this month

Right, turbo and the dogs call. Later.]]>
A bit of a poor month of training. A combination of ill thought out goals and fate I'm afraid.

At the end of last blog I was taking on the Strava challenge, "Bring Back the Boom", the premise of which was to run 70k in 1week. I failed. However, I was robbed! I ran a 20-22km run on Saturday, including the Darlington Park Run, however, due to the weather conditions, the GPS signal was rubbish, and Strava only recorded 5 km! If it had recorded properly, then I would have had to do 7km after my Sunday ride with Crusty, and it would have been job done. Instead, I ended up officially at 53km, having run 66km (there was another 4km run from the swimming pool which didn't record). I'm counting it a near miss.

Next was a cycling challenge which was to cycle 20 hours over 2 weeks. It coincided with my week in the Aberdeen office (staying in a hotel) and my first week offshore. I didn't come close - epic fail.

Whilst offshore I was so busy with a project which was coming to fruition, that I only managed to get the gym short sessions. I managed to train most days, however, for most of them the training was less than an hour. I did manage one 90 minute treadmill run when I got up at 4am. Most of the cycle sessions were intervals, whether high resistance or high cadence intervals. I hope this compensated for the relatively short durations. I also managed several lunges and squats sessions. Unfortunately I was only getting about 5 hours sleep per night, which felt okay at the time, but.....

Got home from offshore, had a couple of days of sleeping (the usual routine), then went for a long run of 22km (relatively easy 1h 35min), and next day, kaboom, full of cold (manflu). Spent the next three days in bed doing bugger all.

Gradually starting back with the training now, not that all the symptoms of the cold have gone, but I figure some gentle, short sessions would help remove the remains of the cold. My plan is to continue with low intensity sessions until all the symptoms disappear.

The good news is that I know that having this hitch in training is not going to have much effect upon my result in the Outlaw next July - but I need to learn how to minimise risk of getting ill again.]]>
However, it is watching Top Gear re-runs on Dave which got me into triathlons in the first place. I used to work on a rota where I had 1 month off every other month. On my time off I used to spend too much time watching endless re-runs of Top Gear on Dave. I thought this was bliss........my wife didn't, she told me to get off my a@$e - hence I took up triathlons.

That was a year ago, I now find, having done 2 standard distance triathlons, and 2 duathlons, that I have entered The Outlaw 2015, 36 weeks and 3 days away.

My intention is to use this blog as a record of my progress towards the above goal.

This week I have been putting the finishing touches to my excel training spreadsheet.......I like to use Excel to graph my progress......as I find it helps.......and as I heard once "That which gets measured.......gets done!" The spreadsheet is based upon Joe Friels Triathlon Training Bible.......an interesting read. The problem I encounter (and have yet to solve) is to reconcile that most training plans are based upon 4 week cycles, and my work is on a 6 week cycle, where for 2 consecutive weeks, when I'm on the rigs, I may only get to train 6 hours a week - none of which is swimming. My current plan is to use my 3 weeks recuperation to do my long, low intensity training, focussing on the swimming and cycling, and the time on the platform to do short, sharp, intense sessions. We'll see.

Three positives for this week were:
1) I recorded by fastest 400m swim (7min 30s) - brought about by using the Finis Tempo Trainer and increasing the stroke rate to 56 spm from my usual, pedestrian 52 spm.
2) During the Sunday ride with Dr Crusty, I kept up pushing a much bigger gear - hence my heartrate was kept under control - I put this done to a number of interval sessions I did last time on the oil rig, where I spent 1 song pushing a really big gear at 60 revs (in zone 2) and then 1 song recovering. Can't think what else caused the improvement, as normally I'm a "low gear spinner".
3) I finally set up my Just Giving page to raise money for Cancer Research.

Next week, one of my rest weeks, will be run intensive. Why? Because I entered a Strava challenge "Bring Back the Boom", the challenge being to run 70km in 7 days.......and because it generally fits in with the overall plan of long, low intensity sessions.

Until next time.

JP]]>