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.

I believe

I do believe the "motivation" question that has plagued me for the last few weeks has been answered!

Not only was last week my biggest training week of the year, but I did it all in the last 4 days of the week, the mojo yoyo is no more, and I'm feeling strong.

I finished off the week on Sunday with solo 100 mile ride, my first century ride of the year and felt really good all the way. The weather was ok, very windy but the sun was out and maintained an average speed of 18mph, happy with that considering I've not ridden as much so far this year compared to 2 years ago.

 

So taking Monday off as a rest day, ready to start again Tuesday and put in a bigger week, same plan around swimming on Thursday & Friday, a couple of decent bikes Saturday & Sunday, a long run Thursday evening with a few shorter ones in on the other days, really looking forward to it.

So 73 days till the Triple, feeling positive & strong, yes ideally I'd like to be doing a few more hours a week in the pool & on the bike, that will happen over these next few weeks. I do need to look after this old body of mine and build slowly for the best results, maybe I will get to race day and find I haven't put enough hours in training, maybe not, but one thing I do know, and know from experience in the Double Iron, on the day it doesn't matter how much training you've put in, its all in the head, be strong in mind, push the pain and tiredness, believe in yourself and your team .....

.... and hell yeah, I BELIEVE !!

Mojo Yoyo

 Well been an up & down few weeks, I've really struggled to get motivated to train some days and other days I've been right on it and loving it, can't really put my finger on it why to be honest.

When I up, I'm really high, out biking in the dark and long runs on the treadmill, then other days just can't motivate myself to even move off the couch.

Somehow I'm still averaging around 10 hours a week training for the most part, that is except for last week but that was always going to be tough as I was helping friends who organise Cambridge Half Marathon, a great weekend but just didn't have time to get any training in, so only a 6 hour week that week, and the bulk of that was a 2 hour 11minute treadmill run, yep you heard right over 2 hours on the treadmill, I'd only planned to do an hour but got carried away reliving some old U2 video's on You Tube and just kept going.

The late night garage treadmill runs are becoming more and a more a regular part of my training nowadays, it's a bit softer than the road, so easier on the knees and I can get lost in reliving some old video's from the past, also Sarah & G can keep an eye on me and tell me when its bedtime <laughing>. Been quite a few times recently when Sarah's wandered into the garage saying, its late, she's off to bed.

After Cambridge weekend I didn't train Monday, Tuesday or Wednesday, so that became 5 days of no training & I began to really question what I was doing, although I still felt confident I could complete the challenges ahead, I just wasn't getting the training in that I need to be able to compete.

The next 4 days would be make or break, Thursday & Friday I was working close to home instead of the 3 & half hour commute, so decided that if I couldn't sort myself out with 4 good days of training then that was it.

Well, I'm always up for a challenge, as you know, so that was it, re-motivated instantly !!

So up early with the OAP brigade at the pods and a 56 minute 2 mile swim in the bag before breakfast, it was tough going, felt like I was swimming through treacle at times, then the next length felt like as was dolphin like!

An easy 45 minute treadmill run that night, and up again for another good swim, about 2.2 miles this time in the hour, felt much better, felt strong & dare I say it, quite enjoyed the swim, it's been a long time since I've said that.

Another treadmill run that night, 7 miler, then into the weekend.

11 mile run this morning, which included a Park Run interval session half way through for a bit of fun, increasing the pace every half mile, average 6:30 pace for the Park Run itself, not to shabby, no where near a PB but nice to stretch the pace out.

Now just chilling before an afternoon ride, and the plan is an early long bike tomorrow.

Still 70 odd days to the triple and I'm positive (always have been), have I lost the mojo yoyo, early days but the signs are good, I need some big bike miles over the next few weeks, the running is strong, feeling very confident with that, and swimming, well it never worries me, and if I continue to enjoy it like yesterday's session then ................. bring on the triple ;)

Run Streak

Today is Wednesday 19th February, day 50 of my Run Steak, I'd already decided that today would be my sign off day from Run Streak, it's served it's purpose and got me really charged and motivated to run, which is exactly what I needed after December.

I really need to spend more time on the bike and I don't want to risk injury with just over 3 months till the Triple Iron.

Yeh, I'm a little disappointed actually, I really wanted to keep going, maybe even run the whole year, but common sense now prevails, it ends tonight.

It should end in style though ..... shouldn't it ?

Absolutely !

Home from work early & straight out on the bike just before dusk, the last time I rode in darkness was the Double Iron 21 months ago, really quiet and calm, that is until I get blinded by cars headlights and struggle to see the road & pot holes. I must get some better lights, one of my key learning's from the Double, I'll sort that tonight when I get in.

Anyhow, a windy and dark 40 miler on the bike, definitely doing this again (when the lights arrive !), quick catch up with the Mrs and runners on, fancy knocking a 10 miler out but wanted a nice quiet smooth road, so in an effort to get used to repetition (the Triple is a multi lap affair), there's a well lit road around the corner, slight incline but very smooth tarmac and 0.4 mile long, so I hit that at a decent 7:10-7:20 minute per mile pace.

12 out & backs later and a short run back home and 10 miles at 7:17 pace was in the bag, 3 and half hours of training, on a work night, awesome, happy with that, and it also took me over 300 miles running year to date, that's an average of 6 miles a day for 50 days, went to bed a happy bunny.

Just a week or so to go till March, when I plan to really up training, I work at a local branch 2 days a week for the next 3 months, thanks to my employers, rather than travel to head office in Nottingham, it means I can get a longer morning and a longer evening session in rather than spending 3 half hours travelling in the car, a real advantage, now that I've got a solid base.

Although I've not done much biking, only 300 miles year to date, I do feel strong on the bike, really looking forward to spending more time out there on the road, but must keep 4 runs per week in the plan, which include 2 long (10 miles plus), just got to get through the next week plus, there's lots happening at the minute, with helping mum & sorting things out for her, jobs at home and some important projects to complete at work, it's going to be a tough 10 days or so. I had thought maybe the wrong time to end Run Streak as it's really made sure I train every day, but no, stick to the plan, focus, train as much as I can, get everything out of the way & bring on March.

A challenging 2 months

It's been a couple of months since I last wrote on here, training was starting to really move forward in November & early December but a sickness bug knocked me out mid December, I tried to train through it but it wouldn't go away and it just hung around for nearly 3 weeks.

On top of that my father became seriously ill early December, family should always come first so, training took a big back seat over the rest of the month.

Over Christmas however, I made the decision that I had to get some normality back to life & training for January, so challenged myself to a run streak, starting on 1st Jan, this REALLY helped focus me, the challenge is to run every day (minimum run is 5k or 3.1 miles), and see how far I can go, back in October 2012 when I Ran The Date, see blog post http://philbinch.blogspot.co.uk/2012/10/run-date-run-october-2012.html I ran 31 consecutive days,, this time it would be a little easier, no distance pressures and the three or four 5k runs I planned a week would be slow recovery/ rest day runs.

I wasn't going to make it an easy run streak though, there definitely had to be some long & very long runs in there to test me.

The run streak started off well with 28 miles in the first 5 days of January with 3 shorter runs & 2 8/9 mile runs back to back, I felt great and decided to really push hard. The next 2 weeks were real tough 4 "double digit" runs a week, 3 of them back to back, I loved it.

January Run Streak - miles run

I had planned to continue the 4 "double digit" runs for another week, unfortunately fate stepped in, when my father's illness took a turn for the worse and sadly he passed away on 22nd January.

Dad has encouraged me to chase my ambitions & goals all my life whether these were work, family or life related, we'd had a number of emotional chats over the last few weeks, and although he was keen to see me, was also determined that I should continue my training & focus on the year ahead.

I kept the run streak going which involved some very late runs, it also meant cutting down the distance as time between family, work, hospital, parents house & travelling didn't leave much for training.

However, the run streak continued and I'm really thankful to my family and proud of myself that I kept at it, the Run Streak Challenge certainly played it's part to, as without it, there would have been quite a few days towards the end of January that I just would not have trained.

Last night, day 35 of Run Streak was a close call, the day after dad's funeral, a tough day at work, stopped at Mum's on the way home, so didn't get home till gone 8pm, I just couldn't get motivated, I sat on the sofa trying to chill out till 10pm, and had more or less decided that I was having a day off.

Somehow I dragged myself into the garage to the treadmill and started jogging, after a mile I still wasn't in the mood and was close to stopping, I carried on another half mile, then I started to feel better, I was half way there to 5k already, so I just kept running & thinking, pace was slow but I was getting closer to 5k, before I knew it the deed was done, shower, chill & bed .....

So now on Day 36, I feel reinvigorated and I'm ready for a long run, I've only done two "double digit" runs in the last 16 days, so looking forward to tonight. So pleased I didn't stop yesterday.

On the bike & swim front, I've started back swimming after nearly 4 months off, took a couple of session to get swim fit and I'm nearly enjoying it now, the plan going forward is 2 x 60-90 minute swims a week for a month, then pick it up. Biking, only managed about 100 miles on the road/ rollers, so need to get some focus here ............... Bike Streak anyone !!!!


Tip 1:
Don't try to train through sickness, take a few days off totally and get back on it when your better.

Tip 2:
Through difficult times, a little extra motivation always helps, set yourself a challenge that will force you out to train, it can be tough some days but once your out there training, you'll be glad you made the effort

That's more like it !

November training has certainly stepped up a gear, over 27 hours in total, close to 7 hours a week training, which is close to where I wanted to be for the month.

4 bike rides totalling 200 miles, although winter is well on its way, the roads on a Sunday haven't been to bad, it's just meant going out that little bit later in the morning than normal, when I can be more sure any ice or frost has gone.

Really enjoyed my running this month, totalled 118 miles, so 30 miles (ish) a week, mostly steady pace (8:30 minute miles), but I did put some speed work in just to break it up a little.

I got in the habit this month of a long Saturday run into town to the local 5k Park Run and I either paced my daughter or friends round, 3 pacing sessions, 3 PB's, got a real buzz from helping others to a PB, really enjoyed it. Then I'd take a steady run back home for breakfast with a  2 hour run in the bag.

So let's see if we can maintain & even build hours a little in December, I've got a friend taking on "Run the Date", which I did last October (see blog post), he's very focused on it and I will certainly join him for a few of the later, longer runs when he needs company.

Also decided that I need to get in the pool, although I'm a fairly respectable swimmer, the quick dip I had this month while we were doing video analysis for club members, showed me that I shouldn't wait until January as planned!, I couldn't believe how quickly I was so short of breath and must admit technique wasn't great. So Sunday club swims & Wednesday morning swims (when I work closer to home) are in December's plan!