30 mile run

As planned on Sunday 27th April, a long run was the order of the day, I'd not done a massive amount of running recently but had built a good base from winter training & my 50 day run streak earlier in the year.

 

I was supporting some people I'd become quite close to, they had planned a 10 mile walk in memory of their son, Christian, I promised I'd be there & do my bit.

 

The plan was to run two laps of the route whilst the walkers did one lap, it became a little bit of fun in the run up to the day, with Christian's mum determined that we wouldn't lap them, it brought a bit if fun and plenty of smiles to an emotional day for the family.

 

With just over a month to go to the triple, I knew I needed to do more than 20 miles, so I ran the 3 miles to the start, knowing that with a run home that would make 26 miles, with a extra few miles, 30 miles became the target, nearly double my longest run year to date. So with drinks and a change of clothing in a rucksack I set off, the rucksack swung annoyingly from side to side as I ran, but it made sure I started at a sensible 8:45 minute mile pace.

 

Three others from the club fancied the run as well, so I met them at the start in the next village, really pleased to be able to dump the rucksack in a friends car.

 

We walked the first 50 metres with the walkers then set off, a quick nod to the Christian's parents, who jokingly reminded us not to lap them and we were off.

 

Some good banter and fairly consistent mile pacing between 8:28 and 8:56 minute miles, we were soon back at the start, somewhat disappointed that the laps were only 8 miles. This was going to be tough to catch the walkers now it was a 16 mile run rather than 20 miles.

 

So a quick water stop and off for the second lap, the pace and banter remained fairly consistent, it was certainly a big advantage having company on a long session, the majority of my training this year has been solo for one reason and another, so it was a pleasant change to be able to chat and let time just slip by.

 

The paced slowed a little on the long drag section through the woods, but picked up again with a few miles to go.

 

In the distance we could see hi-viz, one & half miles to go, we'd caught the back of the walkers, as we passed Christian's Dad he gave us a huge smile and high five which was great to see.

The pace quickened again with a mile to go up the hill, at the top we could see the front of the walkers and Christian's mum, so we started the final mile, which was mile 19 for me, we were now running 7:44 minute miles, I felt really REALLY strong.

 

As we caught up with Christian's mum, who was zig zagging from side to side with arms spread out so I couldn't pass, a huge smile on her face, I stopped and walked with her a short while, a quick chat and I sprinted off to catch the guys up for the rest of the last mile.

 

19 miles run and feeling awesome, I quickly changed into dry clothing and clapped the walkers home.

 

A drink (non alcoholic of course), a bite to eat and good conversation in the pub, I soon realised that I'd stopped longer than planned, so I made my apologies and said my goodbyes, put the annoying rucksack on my back and tried to force some life back into the legs.

 

Really struggled to get any pace back, I put it down to the rucksack and the growing need for a toilet stop! Only 3 miles to home, I can dump the rucksack, sort myself out & plan the next few miles, as I ran to the front door, I looked at my garmin, exactly 22 miles.

 

Feeling better and loosing some weight (not just from leaving the rucksack) I set off, the plan was simple, 4 miles out, turn & return.

 

I tried hard to get some consistency back into my pace, it actually took quite some effort, but I was unable to maintain it and the pace slowed, so I had to pick it up time and time again. I was really regretting stopping so long, it was the right thing to do but I was now paying for it, legs were aching, feet were aching, I'd felt so good at 19 miles but this was proving quite a mental challenge, there was no real need for me to get to the 30 mile mark, I'd got a long run in the bag and had been feeling strong, but I knew the upcoming race was as much about being strong in mind as being strong in body, so I refused to take the easy option and battled on.

 

Once I got to the 26 mile mark it became much easier, just a short 4 mile run home, pace was still up and down but the job was done, 30 miler sorted, that was the goal, I wouldn't need to run this far again till race day, albeit that would be a 79 mile run, but I knew I didn't need to do any more, when I did the Double Iron two years ago, my longest run was only 17 miles!

 

So distance wise I was happy with two disciplines now, 5 mile swim in the bag and I felt strong, could easily have carried on. Now I'd got a decent long run in, I wouldn't say I finished strong on pace but certainly did finish strong in mind, just as, if not more important.

 

I'd got quite a few century rides in, the longest being 130 miles, again finishing all of them feeling strong and comfortable, but I know I need to get more distance in, a big ride with a long time in the saddle, so guess what's planned for next weekend!

a BIG week's training

Late March/ early April saw pretty consistent 14-15 hour training weeks, mainly biking & running, a few century rides in there and feeling strong off the bike, would like to be doing three or four more hours a week really but its just not possible, that said I'm happy with progress, I still needing to push some longer sessions out in each discipline I booked a week off work over Easter, 4 days holiday but the way it fell meant I had 10 consecutive days off work, this would give me a real focus and chance to get some long session in.

Not sure what happened the week prior to my 10 days off, I didn't train Monday or Tuesday and so had to throw 4 miles swimming, 51 mile ride & 15 miles running over Wednesday, Thursday & Friday.

Saturday came, first day of 10 days off work and I went big on the bike, just over 7 solo hours riding time, 130 miles at 18.3 mph, really pleased with how good I felt over the last few miles and getting off the bike, felt strong.

Sunday I had promised I wouldn't train, my daughter was back from skiing with school so a family day altogether was the right thing to do, nice & chilled, legs still feeling good.

Monday was the start of my biggest training week in two years a four mile pools swim followed by 102 miler on the bike, over the Humber Bridge and for the first time I didn't come back the same way. I meandered west, exploring some new roads which I really enjoy doing, had a spot of lunch in the sunshine, then travelled south down the west side of the Trent before crossing the river and returning home North, a great day, and a nice solo 18.8 mph average.

I won't bore you with each days training, but I've added a screen shot from Garmin Connect below, the week totalled, 14 miles swimming, 380 miles riding & 27 miles running, a 31 hour training week whilst still managing to do a few family orientated activities while my daughter was on school holidays. Must add I've had great support from my wife & daughter, they are integral to success on the day as two of my four man support crew, but more importantly encouraging and motivating me to get out and train, really important for anyone attempting endurance events to have this I am a lucky man :)

Another 100 miler on the bike on Bank Holiday Monday completed a great week & a few days, really pleased & enjoying my swimming, it's probably for the first time in a number of years I've enjoyed swimming so much, the highlight was Friday mornings 5 mile pool swim (my longest swim ever) and the 4 four century rides. But if I'm honest I'm disappointed that I ran less than 30 miles, should have done more than that really.

So I'm happy where I'm at on the swim, I could easily have carried on with the 5 miler to finish the Triple distance swim of 7.2 miles, but I felt good, will just keep putting a couple of one to two hours swims in every week now.

Riding, I'm feeling really strong, I'm riding better than ever before and finishing long rides strong, I just need to get a really big one in over the next two weeks, I've got 200 miles in my head, still fancy a dusk to dawn ride, we'll see.

Running, this does need more focus and encouragement now, although by the time I get to the run on the triple, run form won't be the concern, it'll be all about having a strong mind and sticking to the plan, however a 26+ mile run is needed, I've got a date in mind, late April to nail this. A few mates from the club are getting together to support a charity 10 mile walk in the next village in memory of a club mate organised by his mum, it's been a tough 14 months for the family and I want to continue supporting them as much as I can , so two laps of the route will do nicely, a sneaky jog there & back to get to marathon plus territory is the plan. It'll be good having company for the long run, a time to catch up with a few club mates, most of my training this year has been solo so I've missed the club/ group training buzz.

So as I sit here typing it's 35 days to the triple, all is going to plan (I think), again I would have liked to have got a few extra hours in earlier in the year but it wasn't to be, I am and always have been confident about the event, it's so important, you absolutely must have total belief in yourself and your ability to keep going through the pain and tiredness, yeah that confidence is here alright...... big style!

The Race Organiser has confirmed that all Triple athletes need a medical certificate stating we are fit for distance is causing a few problems with everyone, one guy has been told it will cost £120, another's doctor is happy to do a fitness note but won't state "fit for distance". I haven't been to the doctors for years, so not sure how the hell he's going to know whether I'm fit for distance!?! Should be a fun conversation anyway.

Latest update from IUTA (International Ultra Triathlon Association) today is that all we need is basic note stating that "there are no contradictions to the athlete performing" , I guess I know what that means, anyway let's get booked in with the doc and see what they say.