Making My Mark

My IM France Results

2011-06-29T08:22:00.001Z

ANDREW CURTIS

BIB	AGE	STATE/COUNTRY	PROFESSION
2530	50	tadworth United Kingdom

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
1:21:59	6:29:32	4:43:07	12:47:16	1166	52

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM	3.8 km (1:21:59)	2:09/100m	1603	96

BIKE SPLIT 1: 28 km	28 km (56:23)	29.80 km/h
BIKE SPLIT 2: 56 km	28 km (1:06:10)	25.39 km/h
BIKE SPLIT 3: 105 km	49 km (2:04:57)	23.53 km/h
BIKE SPLIT 4: 119 km	14 km (37:07)	22.63 km/h
BIKE SPLIT 5: 144 km	25 km (41:58)	35.74 km/h
BIKE SPLIT 6: 180 km	36 km (1:02:57)	34.31 km/h
TOTAL BIKE	180 km (6:29:32)	27.73 km/h	1423	76

RUN SPLIT 1: 5.3 km	5.3 km (30:43)	5:47/km
RUN SPLIT 2: 10.5 km	5.2 km (31:43)	6:05/km
RUN SPLIT 3: 15.8 km	5.3 km (33:11)	6:15/km
RUN SPLIT 4: 21.1 km	5.3 km (39:53)	7:31/km
RUN SPLIT 5: 26.4 km	5.3 km (37:02)	6:59/km
RUN SPLIT 6: 31.6 km	5.2 km (40:42)	7:49/km
RUN SPLIT 7: 36.9 km	5.3 km (--:--)	--/km
RUN SPLIT 8: 42.0 km	5.1 km (12:46:45)	30:20/km
RUN SPLIT 9: 42.2 km	0.2 km (0:31)	2:34/km
TOTAL RUN	42.2 km (4:43:07)	6:42/km	1166	52

TRANSITION				TIME
T1: SWIM-TO-BIKE				7:54
T2: BIKE-TO-RUN				4:44

My IM France

2011-06-29T08:21:00.002Z

My IM France

Guess my IM France began ages ago with a concerted few months of trying to convince Rob to come and do it with me. But he didn't So this weekend I flew out on my own, 'Billy No Mates'. Still you race on your own.

Nice is nice, just what you might expect in the South of France, hot, sunny, old ladies with dogs, people running/cycling inline skating along the prom. Did I say hot, I'll say it again. Nice is hot 35 degrees hot.
I stayed at the Etap about 1.2 miles along the prom towards the airport fom the start. Too far along really, it's cheaper, but you walk up and down the prom a lot.

Pasta party was OK, met a few people, got to ride the tram, but it was a repeat of the Briefing notes to a live French background music band, that I got sent a few weeks before. They did get Zamora the previous IM Fr winner up on stage, but I wouldn't rush across town to get to it.

Expo area was good for drooling over new gear and finding some shade/aircon.

Saturday, racked my bike and chatted to others in the queue, that's what is good about these events. There are all sorts of people. The guy next to me was from Patagonia en route to Mongolia via France to research wild flowers. I don't meet people like that every day!

Sunday started at 4am, eat something, anything, just eat it, so cold 'oats so simple, flapjack and energy bar', yuck, and off to the start. (Eye opener nbr 1). 4:30am Sunday morning and this end of Nice is full of 'ladies of the night', I just saw the green crossing man so ran across the road towards them. They just saw a man running towards them and instantly jumped up on duty. I don't get out much at 4:30am so it was an eye opener to me! But I digress, back to Ironman.

T1 is a huge place. I borrowed someone's pump. Poor chap. He was enjoying a kiss with his girlfriend when this small skinny old guy taps him on the shoulder asking if I could borrow his pump, and then he actually came over to help me read the dial, (I didn't have my glasses on).

Down to the swim. On the beach (stones) I chatted with a woman next to me, doing her first IM and I told her that the biff, in my experience of the 2 other IM's I had done, was not as bad as I expected. Whoops. This was the worse biff I have experienced. I did not get clear water all the way around, my technique was rubbish, my sighting was rubbish, I did not even see the 2nd and 3rd bouys. It was horrible and I was not in my happy place for the whole swim, in fact I was in a 'I'm never doing another Ironman place'. The water was calm, flat and clear. I'm just not convinced about the starting pens idea.

T1. It's a long run into/out of T1, got on the bike and blasted out along the Prom. Time to settle down, get some energy in and start riding. It's flat, the road surface is good. Out along the river valley, no problems, then a 90 degree left and there it is, 500m of struggling humanity, bikes zig sagging, people pushing bikes! Down into my low gears, stand up, breathe, pedal, breathe, pedal. How long is 500m? Still made it to the top, heartrate well up, but it came back down again. This next section through French villages, up and down is fairly normal, and the downhill sections give you a taste of what is to come. I flew on the downhill sections, on the outside shouting 'left' at everyone to make sure they did not pull out in front of me. Sooner or later I arrived at the 'Col whatever', maybe by now I had started along the road to 'my happy place', but it was still along way off. The road up to the Col goes on and on, and people say, 'only 7km to the top', but 7km takes about an hour. I had trained for this event on Boxhill in Surrey. My long ride was 6 hours and climbing Boxhill 12 times, but the Boxhill gradient is not steep enough. It's not out of the seat climbing and it's not that your heartrate skyrockets, it's just a steady grunt of a climb. The benefit is the downhill that's got to follow sometime.

Aid Stations. Not enough people manning them, I missed the energy drink a number of times, if there were more volunteers I think I would have managed to get some. It's hard to remember where the ups and downs were. There is another climb through the trees which is lovely. Then an out and back which is a very slight incline, then a shorter climb when I was left eating the dust from an M60 on a Cervelo P4. Then comes the downhill. I was finally getting close to my happy place. Time for a quick change of ego, out went the middle of the pack, dad and work slave, pop, in went the Lance Armstrong ego. It fitted well! I blasted down the downhills, into my top gear, crank it up, on the aerobars, and fly, overtook loads of people, hairpins, twists, turns woods, villages, lots of fast open, smooth road, I loved it. I had arrived in my happy place. Something like 30km of the best riding I have ever had, just me, my new Lance ego and Cervelo P2C (the best bike, I love my bike, I shall give it a good clean and kisses and a fresh cotton wool nest), (it's still in the bike box at the moment).

As you come down the temperature goes up and soon your back in the oven that is the river valley, except whilst you were away the headwind kicked in. All the way back to the airport into the headwind. Somewhere near the airport I ran into the back of a pack of riders. Hearing a motorbike I kept back, only to find it was some chap chatting to his mate on a bike coming down the outside. There was serious drafting going on here, not until the start of the prom did I get a space to pull out and go, or should I say, 'take my turn on the front'. Good ride along the Prom though.

T2, arrived into T2 with another Andrew, that I had traded places with a few times on the bike. We ran out together and he went on ahead.

The run (warning graphic information). My happy place was evaporating and the Miranda Carfrae ego I ordered had not arrived. First 5km was not good, stomache felt yuck from all the energy gels, 2nd 5km was better after drinking water instead of iso. Overtook Andrew again. It must have been on the 15-20km section I stopped for the toilet and had to queue. Not happy and lost 6 mins at least. That's where Andrew overtook me again. How come theres not more toilets? Is there a world shortage of Portaloos? Bugger. Then I got into a slog, just need to keep going, if you walk it takes longer, just keep going. Showers were good, aid stations were good. My body just kept saying, 'are we there yet', 'I need a wee', 'I'm busting'. I wee'ed on the run, I wee'ed against a fence, I wee'ed down my leg leaning against the barrier, but I didn't wee in the shower, because as Craig in Big Brother 1 said, 'that's disgusting'.

The final 10km turn around finally came and I checked my watch. If I was to make it under 13 hours I needed to run. The last 10km I picked up my skirt, manned up and ran, walking the aid stations. It worked, I think I picked up 4 minutes on American Andrew, he still beat me, but I was pleased with my effort for the last 10km, coming in, in 12:47.
The Finish Line, it's long, it's noisy, it's hot, sunny, it's blue, it's got pompom girls, and it's got an announcer. 'You are an Ironman' the words I had been waiting for. The words I never ever wanted to hear ever again, I was cured, my Ironman career was over, never doing another …. But now I'm over that thought J and signed up for IM Germany 2012.

After the finish, massage was good, food was good, and stayed around at the finish line stands until the end and fireworks. Question is, did the guy they let come down the finishers chute at 16:00:04 get a medal?
Hero of the day.

2 hours into my bike ride I overtook a 1 legged man. No prosthectic leg. Just one leg, doing like one legged drills. So the question is, how did he do the 12% hill when others walked, apparently he got himself off the beach into T1. Who is that chap, because Bob Babbitt on Competitor Radio should interview him. He is my legend of the day and I would like to hear more about him.

Thanks to all the supporters, online and at the event. Thanks to the 2 chaps with their wives (sorry I've forgotten your names), First dropped out a week ago on medical advice and the second dropped out on Sat with stomache issues. Pity you couldn't do the race but thak you for your support, I heard your shouts a number of times and really appreciated it.

The results. finished in 12:47, which put me at 49/179 in my age group, so pleased with that. pleased with my bike time (I love you Cervelo P2C). Pleased with sections of the run, pleased with about 50m of the swim. Happy to be recovering.

IM France here I come

2011-06-17T21:14:00.001Z

Here we go again. Been training again since Feb and next Sunday I will be in Nice for IM France. What do I know about this Ironman? There is about 2500 taking part, beach start and a sea swim, the bike ride goes up into the mountains and the run is hot and flat. So my expectations are a crowded swim, probably with lots of kicking, a single 17 mile long hill and a run that's going to be tough. But if you choose to enter these things, don't whinge about it.

Training has been fair. Lots of swimming early on in the pool, on plan with running and biking. A few occasions where I have fallen off plan but probably more training than last year. Biking feels stronger. I guess it needs to be as everyone tells me the IM France bike is one of the hardest. Certainly I have done more uphill training this year, hope it all pays off.

My IM Regensburg 1st August 2010

2010-08-06T08:15:00.001Z

Statistics
Swim 01:12.1
T1 5.31
Bike 05:57.4
T2 3.36
Run 04:16.1
Total 11:35
Age Group Pos 99
All Men Pos 689
Overall Pos 705
Total Starters 1800ish

Travel
BA airmiles flight to Stuttgart and hire car. Bike on the plane was no problem. BA allow you to take the bike as your normal luggage upto 23kg. Drive from/to Stuttgart was long, a lot longer than I expected, (in future use Munich, it’s closer).

Hotel
Ibis was great, E66 + breaky + parking, loads of other competitors staying there, the hallway looked like a bike shop! Only issue was after the race walking the bike back took a long time

The Event Organisation
Compared to IMUK it was superb, lots of helpers, lots of atmosphere, lovely town, was a bit spread out around town, register in townhall, pick up bags from a square around the corner, party tent elsewhere, so a bit of walking about. No Nuun tablets in sight anywhere.

Racking bike in T1 meant driving out to the lake, not sure if there were shuttle buses or not, think it did say in the Race notes.

Shuttle bus went from a square a short walk from the hotel, so it was easy to walk there and we got on the first bus and left immediately, there was another bus waiting as we left.

The Swim
The course was a bit confusing and no one was really able to explain it to me beforehand, best advice I got was, ‘follow everyone else’. The swim was a beach start and was crowded, I had heard stories of Germans being ‘eager’ in the swim so went a little to the left thinking I had a bout 1km to slowly come to the right and hopefully keep out of trouble, and it seemed to work. I did not get kicked or punched. I was in amongst a lot of swimmers and as the course is quite narrow there was some bumping, but nothing too bad. I even found quite a bit of open water to swim in as packs formed. Sighting on the first & third long legs was helped by a massive tower of a buoy on the shore behind the first turning buoy. At the buoys the packs converged and it all got a bit packed. Somewhere after the start on the first leg I did think to myself that there was no ‘get out clause’ with so many people around which I would have been worried about if I did not have my wetsuit on.

I was really pleased with my swim, and enjoyed it. For me it was a fast swim, probably something to do with doing lots of kicking to make sure no one grabbed my ankles!

T1
Had all my kit by my bike, so ran around there (matting all the way), tri shorts under wetsuit, shirt, socks, shoes, hat, glasses, number belt and cream on. 1 issue, the toilets were back over by the swim exit, you can guess the rest.

Bike
Super flat and smooth roads, the whole course was closed to traffic, loads of draft busters, loads of police bikers (with guns, presumably for persistent drafters). Aid stations seemed to appear from nowhere, was there signs to tell me they were coming? Stations were excellent with everything. I missed the Isotonic a few times and took Coke instead. The hills were no problem, my bike was under geared, need to get a 25/11 cassette to go with my compact chainset.

Got stung by a wasp at about 30km, bugger, awesome downhill section, fast, wide and no potholes. The major part of the course was flat with long straights, not a lot of slowing for corners, there were corners but you could take them fast with the whole road being closed, the course is great on a TT bike.

Final stretch about 10km leads to town, long, straight with a few roundabouts. Flat out all the way then! I felt good at this point, did have times where my energy ebbed and came back as I took the gels, in general I felt strong and comfortable, just need to be quicker.

T2
This is a big area with loads of racking in it, you wheel your own bike to the rack, it’s done in time order so you don’t need to find your number. Worked well when I came to pick my bike up again, helpers look at a spreadsheet on the wall and then take you to your bike.

Your bag is found and handed to you as you run through, just call out your number, and in the tent there are people to repack your plastic bag. It’s brilliant and I was out again in no time.

Run
The run is 4 loops, flat and both through town with it’s narrow cobbled streets, lots of people, noise and cow bells. Then there are areas around parks on paths. You pick up a coloured band on each loop and are allowed to turn right to the finish when you have 4 bands. I ran between aid stations and walked through each one. The aid stations are about 2km apart and have everything, except the gels ran out towards the end. Coke, Isotonic, Redbull, banana, salt, water, sponges, ice. I took the ice at each station and put it down my shirt, kept me cool.

The Finish
Final right turn and 100metres down the finishing chute, picked up my speed, brushed my hair back, put the sun glasses on top of my head, threw my arms in the air and smiled. Awesome

After the Finish Line
I was taken care of by my helper, given a cold wet flannel, showed where to go to get finisher shirt/medal/showers/massage/clothes no problems no queues.

Onto the party tent where I found I could not eat or drink, my stomach just about told me enough for one day, and I had frequent toilet visits/stomach cramps. Wish I could have drunk a few beers. Maybe next time.

IMUK Statistics

2009-08-09T02:59:00.006Z

BIB	AGE	STATE/COUNTRY	PROFESSION
1245	48	tadworth surrey UNITED KINGDOM

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
1:19:33	7:17:05	4:24:45	13:22:45	721 of 1370	80 of 163

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM	2.4 mi. (1:19:33)	2:05/100m	468	37

TOTAL BIKE	112 mi. (7:17:05)	15.37 mph	866	101

TOTAL RUN	26.2 mi. (4:24:45)	10:06/mile	721	80

TRANSITION				TIME
T1: SWIM-TO-BIKE				13:16
T2: BIKE-TO-RUN				8:05

I Feel Like a Superstar

2009-08-04T22:39:00.003Z

Fresh from his Ironman debut we have Andy Curtis with us today. How are you doing Andy?

“Well I feel a little sore but you know, if I didn’t I would not feel so good about completing my first Ironman. Apart from that I am buzzing, I dreamt of doing 13:30 hours but really never thought it was possible. When I finished and called Sarah and the kids, the congratulations and shouts from Cornwall were great to hear, I could easily have cried like a baby.”

We know you were nervous before the event and that you worried about the amount of training you had managed to do. Now you have completed your first Ironman do you think your preparation was good?

“Your right I was very nervous. Ha, I sat outside Martins tent on Saturday shaking with nerves, but everyone told me I could do it. Sarah my darling and awesome wife who has been more than considerate and tolerant throughout my training told me I could do it and that a time did not matter, I could do it, even if it took 17 hours. She was right, I knew that, but I still put that time pressure on myself. It’s silly, I mean who do I think I am? Some sort of superstar or something? If only! From the moment I arrived in Rivington I felt out of my league, the beefcake, the leanness, the kit, around there! What was a little middle aged guy like me doing there?”

And did you get support from anyone else?

“It’s funny, if you tell someone your doing an Ironman the first thing they ask is, what’s that? Then you tell them, it’s a 2.4mile swim followed by a 112 mile bike and finished off with a marathon. Well by that time they are looking at you, as if you are completely nuts, but as the time approaches they call to say good luck and it means a lot. But, I absolutely must say a massive thank you to Carol and Terry Bennett, for putting up with me and my nervous dribble the day before and taking care of me after. I can’t believe someone would get up at 4am, make me porridge and take me to a cold dark lake, ummm maybe I should be asking why he was so keen! TB & Carol, a huge thank you goes to you.”

How about your kids?

“All of them called to wish me good luck, it was great to hear them say good luck. I don’t think they could believe that I was actually about to do this thing. They have heard me going on and on and on about it for so long and could not see how I would be able to do it. Dan would tell me, “your going to die!” Ollie thought it would be awesome if I could do it, but being a little older than Dan, took on board my fears and Sophie has made me a box to put my medal in. I think it’s brilliant that they have been able to see that if you think something might be impossible but you break it down into pieces and tackle one piece at a time then you can achieve anything. I hope they take this away and remember it in their lives. And each time I crossed a timing mat I imagined them tracking me on the internet, I am a softy because it would bring a tear to my eye. Your emotions are right out, very close to the edge in an Ironman with it feeling like a major achievement”.

That’s great, and a great message to send out there, so do you think anyone could do an Ironman?

“Not sure anyone could do one, but yeah, if you set it as a goal, focus and plan, then yep, most people could do it, I do think anyone could do a marathon. Take doctors advice first though!”

So there you were, 6am and in the transition area with over 1300 others. Talk us through that.”

“It was dark to begin with and muddy. My first call was for the portaloo before everyone else had the same idea. I was still wandering if I would make it around, remembering Sarah’s comments from the Saturday and still nervous. But I was there, bags in, wetsuit on, I had to change right there next to my bike, fellow competitors all around and I dropped my pants to get my swim trunks and wetsuit on! I guess everyone had their own preoccupations. Wetsuited up, no chance to take another portaloo break, I was committed and followed the announcers instruction to go down to the lake. We were all chatting, comparing stories. Did it help my nerves? Not sure, everyone around me looked like superman, had superbikes and had done it all before. I was the ‘flounder’ in a sea of sharks, out of my depth, out of my class and wandering what I was doing there. I got in and promptly wee’ed in my wetsuit, couldn’t help it, sorry Bolton drinking water! Then positioned myself somewhere near the middle and the outside edge. I looked over and there were lots of people just getting into the water. Then the start happened. A hooter? I don’t know, just a mass of people starting to swim, arms, splashing, legs kicking. The washing machine had started and I found myself pretty much in the middle of it. Couldn’t do anything about it, had to swim and hope I got some clear space. The nerves had gone, just like that, I was not at the back, I had started, I was giving it a go. I could see about 1.5 meters in the water. Before we started the turn buoy looked a long way away, but it came up quickly and the turn meant everyone bunched up. It’s like a tight shoal of sardines and I figured I deserved my space as much as anyone else, so I squeezed between people to find space and tried to keep going. I did find space and never felt fatigued. In fact coming to the end of the swim I thought, that was quick. I swam to the exit, got hauled out and looked at my watch. Yeah it had been a good swim time for me, I was happy and felt good.”

You exited the swim in 1:19, you must be pleased with that and ran to T1.

“I am awesomely happy with my swim time. Yeah a long run up the hill to the marquee. I went into the men’s changing bit so I could ‘get naked’. I decided I was going to do a full change and not wear a trisuit, maybe next time I will. Wetsuit off, trunks off, no time to be embarrassed, bike gear on, important cream for important places (and a lot of it), and off. I was surprised to find it took over 13 minutes. Anyhow I found my bike OK, wanted to grab one of the 1000 Cervelo bikes I saw, but took mine instead. I was off, out on the bike course”.

The course very quickly starts to go uphill at IMUK, were you OK for that?

“Before the hill starts you go down hill and across the dam which is lined with people. So your doing 20mph plus past crowds cheering and clapping, then the hill starts, Rivington Barn is on the right and is a focal point for more crowds and the IMUK announcer on a PA and it’s all for you. The climb starts and the crowd thins out. There are chalked messages on the road and at the top Tritalk supporters making lots of noise, fantastic. Being a small guy I don’t have a lot of weight to haul uphill so I did quite well overtaking some, but still being overtaken by others with their disc wheels, aero helmets and 4,000 pound bikes. It was a reasonably tough climb with 2 steeper sections but not as bad as up to Cold Harbour out of Dorking. I did wander how I would handle it the third time around though. The decent is excellent. I must have been doing over 40mph down that hill. I had the whole road width and called out as I approached to overtake people. What a rush. Had I come off it would have been different! The other main feature about this bike course is the wind. It’s in your face for a lot of the course they have circular wind in Bolton or something. At the beginning of the bike I suffered with stomach cramps. I was a bit concerned, but I have had something like it after a long lake swim in the past so I expected them to go away. The cramps were persistent until I started to let off wind! Yep that helped, so I decided not to be embarrassed about it and let them rip!”

Apart from the hills and wind! How did you feel cycling 112 miles?

“I have never cycled that far before, I was conscious about my energy and found myself having times when I felt great and sped along at speed and others when I felt slow. I feared the hills and did not feel confident about the third time up Sheep House Lane. As I approached the end of the 2nd lap, I checked my gel bottle, I still had more than a third left. I drank back a load and ate an energy bar before reaching the hill so when it happened I climbed and breathed in and out like a train. I got to the top (great view from up there), and felt good. Yeah not like good it’s a walk in the park, but good like I might just have enough in me to finish this bike course”.

Your bike time was 7:17 and you entered T2

“An average time I think, a reflection of the amount of time I spent training on the bike. T2 was a relief, I was ready to get off that bike. Felt sure I had blisters behind my ‘mans bits’. The announcer shouted out my name to the crowd and a helper took my bike. I did not care I would have given my bike to anyone at that point, pleased to get off. 112 miles, 1 wee stop, countless bottles of water and Gatorade, no punctures, no crashes, I was pleased. First stop was the portaloo, and I think 3 minutes must have been spent in that portaloo weeing, I couldn’t stop! I took my T2 bag and again did a full naked strip change, drank the drink mix I had in my T2 bag and started to run. I heard the announcer tell the crowd, Stephen Baylis had come in 2nd place. He overtook me half way around my second bike lap and continued on to finish before I had started the run, those guys are so fast.”

Triathletes often talk of the Ironman marathon shuffle.

“Well after 112 mile of going around in circles, you tell your legs to start running and they complain. It takes a few miles to get them going. It would be so easy to start walking but you tell yourself, you have 26 miles to go, get on with it and you carry on. Downhills there is no excuse to walk, and you need to run the flats or your going to be out there for ever. My strategy was to walk the aid stations and that gives you a goal. Run to an aid station, drink Gatorade or Coke, thrown water over your head, eat a banana or a gel, or both, then start running again. A good strategy that at some point becomes walk the uphills as well and then run as far as you can on the flats, take a walk break and start running again. At all costs, do not stop. I did stop a couple of times to have a wee. This is becoming a story of my weeing! I nearly stopped at an aid station to join in a conversation with the marshalls, but I quickly focused again and got back into the pain of running. I suffered on that run, from the start I had terrible backache, painkillers must have helped, but did not take the pain away completely.”

After 4:24 you finally reached the finish

“I was amazed with a 4:24 marathon time, I thought I had walked more than that, but what a finish. crowds everywhere, a finish shoot with red carpet a massive screen, about the size of a billboard, with me coming down the finishing shoot and the announcer screaming to the guy in front, “you better get a move on buddy he’s coming to hunt you down”, my legs churn over giving out their last effort, pleading for the finish line, my back is bent over and the pain burns. I high five the crowd, the TV cameras track me, floodlights, noise. I feel like a superstar, a fantastic moment like nothing I have done before. I can see the clock saying 13:22:45, I can’t believe the time. Tears well up in my eyes as I cross the line and the announcer souts out those words I have been training for, the words that I have just gone 140.6 miles to hear. Andrew Curtis, you are an Ironman”.

Andrew. Well done on your achievement. But there is just one more question that has to be asked. You know what it is. Will you do another Ironman triathlon?

“Absolutely I will if Sarah will let me, after all it’s not just about me, but next time they have to be at the finish, it is an atmosphere like no other, I just know it will inspire them to have a go, try something that they initially think is impossible.”

3 days to go

2009-07-30T09:25:00.002Z

My last 9km run on Monday felt good, I have been eating and drinking like never before and I missed my swim last night. So only the gerbil to sort out, 1 trip to Bolton via Norfolk, pack and take everything, and carry on eating and drinking to go. Ohhh and finalise all the defects at work, ha!

I have started to feel good this week, feel like I have energy in me, probably all the eating I'm doing, have had a couple of cramps in my foot the other night, and I had 2 cups of decaf coffee the other day and that made me start to feeling all jumpy, I'm sure the decaf has caffeine in it. I've not been drinking alcohol or coffee for a couple of weeks at least now. I now have a huge pile of kit on the lounge floor ready to go. I guess I am not too sure aabout nutrition plan though, I need to sort out how I'm going to get the prerace energy in.

Ohhhhh, can't wait, all excited!!!

Taper

2009-07-24T08:34:00.001Z

Tapering always seems to start early with me, not that I ever reached a full on volume of training in the first place. I had a panic session on Monday, but then, Sophies school leavers concert and then Dan's birthday party meant I did nothing for 2 days. Worse though, I had a glass of wine, I've been off alcohol & caffeine for a week of more. When I had my lunchtime run on Thursday I felt weak. I hope this was the wine not the loss of conditioning.

Just over a week to go now, my good stress free taper is surprisingly stressful. Worry about whether I have enough conditioning to make it around, stress from Ollie and his football, stress from Ollie being a teenager, stress from Ollie upsetting Sarah (school holidays have started, day 1 did not go well), stress from work, extra issues to think about getting to my aunts funeral, (God bless you Helen), and now going to Houston for work immediately after IMUK. Then add on the normal Dan's spending habits, how to get to Bolton, where to stay enroute and piles of paper work. It all adds upto 'think about loads of stuff not clear my mind and relax'.

Tapering is harder than training

Fwd: Last big week ...... or ill?

2009-07-20T14:34:00.004Z

Last week was to be the last big week of training for me. Did not start well though when I did not get out for any evening sessions, thinking, 'I'll have to hammer myself at the weekend'. I did run each lunchtime though. Come Saturday, I started feeling lethargic, tired, weak and later on a headache started. I mooched about all day never having the energy to get up and go out, even took to my bed in the afternoon. So much for hammering myself this weekend. Sunday I felt a bit better, but prudently did not do any training. Monday and I feel OK again. Big sigh of relief, I did suspect swine flu or some other virus but it appears to have been fatigue.

The TT forum is full of postings from people doing their last big weeks and publishing their hours of training. It all makes me feel inadequate and wander if I will make it around. I was starting to think I would and that I had done the minimum needed, but now I'm not sure again. Still what will be will be and I can't change it in the next 2 weeks.

Here are my totals. Remember I started this plan back in December, initially training up for the London marathon

Totals

Swim 37 hours

Bike 41 hours

Run 81 hours

Which might not look too bad, but that's over 7 months and I think it looks lightweight, especially on the bike. Notable achievements in this have been the London marathon, swimming 3750m in the lake and the long rides across to Aldershot with Andy Fay and the solo effort down to Shoreham/Worthing. The low point must be the Arundel/Worthing ride where I just ran out of steam.

I shall run this week at lunchtimes and swim on Wednesday and probably ride next Sunday, but nothing too hard.

Bike, swim, run

2009-07-16T20:32:00.000Z

Instead of going for the distance I decided I would go for a more concentrated bit of training this weekend and follow the 'Legs of Steel' route around the hills. 81km and 1600m of climb in 4 hours. The rest of the day was looking after children whilst Sarah and Tam went shopping.

Sunday, another early start and another 3750m swim around the lake, 1:15 again, so I must have got it right the first time and not be mistaken. The afternoon came and I set out for a run. 'over the hills and far away', then back up the hill.

However, since the weekend I have been making excuses again and not done any evening sessions. I am a looser.

Top tip: Don't leave your running kit in a plastic bag all week

2009-07-10T15:03:00.003Z

I discovered todays top tip this week. Monday I set off for my lunchtime run and within 3 minutes it chucked it down on me. I was absolutely soaked, shoes, shorts, socks, shirt, the lot absolutely drenched. Still it meant I sped up for the run. After I chucked all the wet kit into a plastic bag. The next day I opened the bag and whoa, the ponk. Not nice. So did I take it home? No I stuck it back in the bag. After a week of lunchtime runs it was at really, really bad ponk status.

So if your kit gets wet, especially your trainers. Take it home and wash it

Head in the other direction and don't stop till you see the sea

2009-07-04T15:01:00.002Z

After last weeks ride, this morning I got up early, ate porridge, yep porridge in the middle of summer, and set off in the other direction. First stop Boxhill Viewpoint, check out the video.

Onwards from there, this was an eat and drink fest of a ride. So I broke out the midmorning brunch, steak, 2 veg, gravy ..... no, nothing as tasty. Eat powerbar, and power gels, drink gatorade, eat powerbars, drink gatorade. Ummmm nice, not, but it's energy and I was determined to keep getting it in. Even then I don't think I did enough. So I cycled on, Dorking, Brockham, Leigh, Charlwood, Gatwick and Crawley. Yeah my favourite destination, all rides should lead to Crawley. But not ending there, South out of Crawley, towards Horsham, cut off towards Colgate, get lost, end up going towards Pease Pottage, cut off down towards Lower Beeding, somehow end up in Henfield, then onwards to Shoreham. Stop to see brothers old boat, still moored there, have a chat with owners, then off to Worthing, up the A27 to Horsham, cut back over towards Crawley to miss 10% hill into Rusper (wimp), then head to Rusper as it's like a magnet drawing me in, and Newdigate, Brockham, Pixham and back up the zigzag to home. 6 hours of riding, 1 sore arse, 2 swollen balls, found my sun glasses I left hanging on a gate a month ago and I still can't see how I am going to make the Ironman 112miles.

But holy balls ache Batman, the pressure of sitting on a saddle for 6 hours is pain. It's must be like getting bedsores or something, I slap loads of that cyclists cream on but that area still hurts, man what do TdF riders do?

Took the bike to Cycles Dauphin to service before Ironman UK. I can forsee that come the middle of August I am not going to want to see that bike again.

Things I learnt today

It's better to head away from London.

All roads lead to Crawley

My right knee is not playing the game and is complaining when I stand and pump the pedals

Need to stand every now and again to get the blood back into my 'mens bits'

I am no good at navigation

2009-06-28T15:39:00.001Z

Today I set off for a bike ride with only half a half baked plan of where to go. In my half baked mind with its half baked plan I thought I would see what the route to work was like. So with half baked google map in my pocket and a half baked idea in my head I was off.

I was OK for the first 10 miles, I knew the way to Esher, although I did go the wrong way in Leatherhead! Esher came quicker than expected and I headed right, through Esher towards Bushy. Wheres Bushy gone? Can't see a large park, ohhh wheres this road go? Ahhhh, I seem to not be in Bushy, this is Kingston. Hey ho, turn left head for Feltham. Ummm Elmhurst, ohhh horrible traffic queue in Sunbury. At least I'm over the river. Now head for Heathrow. Urghhh, SAP HQ? Turn right. Well this is the Heathrow perimeter road, must be as there are loads of people standing around looking at airplanes and police on mountain bikes cecking them out. Wel not too far off track then. Arghhh over the M4, round the corner and there it is, well not actually, but I know the way! Eventually arrived in Stockley Park. Must try harder on the way home. Quick text to wife. 'I was lost but now I am found'. Off again, out the back of the park, right, right, no, back, right, straight, ahhh bike lane. Where am I? carry on, see anything recognisable? A mosque, community centres with loud music playing, women in purder. Ummm it's not the Surrey villages then, it's ........ Southall. Southall, what am I doing here? Isn't that where they had riots once? Keep going Surrey boy. Now where am I? in some housing estate, left, right, left, right, that looks like a main road, head or it before you end up on one of those ghetto estates. Hounslow, head for that. Ahhhh Feltham again, ohhhhh, going again. Kingston bridge. Back on the right side of the river then. Thats where Bushy is then.

The lesson here is, if you have only a half baked idea, go the other way, away from London.

Weekend Training

2009-06-22T12:10:00.001Z

This weekend was a full weekend following on from a poor week where I missed quite a few sessions. So on Friday I added on an extra 3km to my lunchtime run. Saturday morning I went to the lake and met Andy Fay. Andy was full of joy to tell me he had swum 5 continuous circuits to make a 3750m swim after hearing I had done 5 x 750m loops with a rest in between. I had planned to try and do 2 or maybe 3 continuous loops this weekend and then a couple more to keep up with the 3750m that I want Saturday mornings to be. I got my wetsuit on and slipped into the water. Swum out to the start point, hit the watch and started. It's always a positive start when the goggles don't leak so I was happy. I swam and I swam right over the dam. Ended up doing 5 laps continuous. Yeah, I thought to myself, 'well if Andy can do it I can too'. It was a good swim, I just kept going, never thought I was going to need to stop and completed 5 laps in 1:14:50 Happy or what? I expected to do it in 1:40:00ish, so this time is great by me. Climbed out of the water and saw Andy again. He asked what my time was and looked impressed! We then arranged to go for a long, 100mile ride on Sunday.

In the car driving back home I started to have stomach cramps, which was strange, nothing bad, just strange. Back home, Sarah was taking the kids off shopping(!) and I needed to go and pick the car up from a friends house where she had left it on Friday. I turned this into an hours run through the woods and Surrey hills. I felt good that I had done a decent bit of training.

Saturday night 3 kids and I slept in a 3 man tent in the garden. So I woke up really early, hopped out ate a load of porridge, muesli, coffee (get that caffeine in) and a bagel, filled my pockets with gels and bars, put 2 bottles of energy drink on the bike and headed off for Andy's house in Bookham. From there we set off towards Ripley, Aldershot, Farnborough, headed south to Tilstead, and turned back through Elstead, Godalming, Cranleigh, Ewhurst, Ockley, Newdigate, Brockham, Pixham, and back upto Boxhill. 93 miles in all and I was surprised at the amount of hills on what I thought was going to be flat! What did I learn from this ride?

this saddle is better.
I got sick to death of energy drinks, gels and bars
I started well but lacked endurance
Snickers bars are a nice change from gels and energy bars
I probably still did not eat or drink enough
2 bottles is a lot of weight
When it comes to navigation I am useless
Coke is good
Drafting is good
Right knee seems to give a bit of pain, keep an eye on that

I am so glad that I did not try to do this on my own, I would have been totally lost and would have lost the will to continue. It is strange on a bike, you can go through periods of having loads of energy to feeling broken and exhausted and back again. We did stop a lot, even joining a group of Hells Angels at their barbeque in Newdigate! (some people have balls and I just follow!) After the frequent stops I had the energy to push through Brockham (great bit of road) and get back up Boxhill.

A good weekend, building my confidence in some ways, but highlighting my weaknesses in others and I still think the Ironman 112 mile ride is going to be very difficult to complete, I just don't think I have the endurance. This I saw early on in the ride (first 30 miles) I was strong, upto about 56 I was OK, then from 56 through to 85 I was hanging in but dropping off on the hills/inclines. The last 5 was fine, in fact I felt good going up Boxhill, strange! But when I look at someone like Andy Fay, who has been running all his life, I can see I just don't have that accumulated endurance. The ability to recover from a hard push up a hill, and this could be my downfall.

Hey ho. Onwards maybe 1 more month to go before I need to taper.

lunchtime run

2009-06-17T15:32:00.001Z

Went for a run at lunchtime with another couple of guys here, one of them is a multiple Ironman and trains like I can't believe. He is always cycling enormous distances and swimming really early in the morning. Shame on me. I've been resting since Monday as I just felt wasted! So at lunchtime 3 of us went off, I started to think it was a fast pace, half way around I was feeling good but one other chap was starting to fall behind, leaving me and Ironman going. I pushed up a hill and saw him dropping behind, slowed up for him and then pushed on again. It was a fast pace for me and was feeling chuffed that Ironman was struggling a bit, but he kept with me as I got the finish in sight and thought thank god for that, he looks at me and says, 'good pace today then Andy', 'yeah, I'm rested and your not', I replied thinking thank god it's the end. See you tomorrow he says as I stopped and he carried on for another 3km!

No really I'm not competitive!

continuing on ..........

2009-06-12T20:32:00.000Z

For the last two years I have had a thought - 'think I'll do an Ironman'. There is my problem. I have these thoughts but don't actually think too much about what it means. What I now realise it that it means having a single focus for about 6 months, stamina and commitment to the training above all else. That means fitting in about 10 hours training / week. Week after week. That, I believe is too much for most people like me with work and family. I'm not saying, don't have a go, after all thats what I am doing, I'm just saying it is difficult and don't under estimate it.

My training the last couple of weeks has been run at lunchtime each day, swim 3 times/week and try to fit in some biking between kids homework, bedtime stories, picking up and dropping off, having a social life. Biking has had to give and I feel guilty for it, I also think I need to get a lot of miles in on the bike. Somehow I need to get to being able to sit on that bike for 8hours and at the moment, I can't. It hurts.

Still a few more weeks to go ........

Big training day

2009-05-30T20:07:00.002Z

Since starting the new contract I have picked up my training skirt. I am running at lunchtimes, maybe only 30 minutes but it's at a good pace, and I am back to swimming in the evenings.

Today I had a plan to do a big training day. It started at 7am in the lake for 4x750m of swimming. The longest swim session I have ever done. Then back home and off for a long bike ride. I spent Thursday evening planning a route. Today I went off on it. The plan was 97miles. What I actually achieved was a 56mile ride when I just had to get off the bike. I was in pain. So I called into a friends and spent some time with them. After a couple of hours Richard gave me a lift to the over side of the hills and off I went again for another 33mile home. 88miles in total, which is the longest I have ever been on the bike. Not the original route as I just could not make that one. At the end of this I feel tired out and I really can't see how I am ever going to do an Ironman. This is definately looking like an event to far. How does anyone last 112miles on a bike and then run a marathon?

Bike ride part 1

Bike ride part 2

Ironman or bust ........

2009-05-24T20:13:00.001Z

probably bust.

Since the London marathon I have started a new contract near Heathrow. Thats good and I now have more time to make excuses for not training. It's also good as I can run at lunchtimes and with other people as well. I met another guy about to start a lunchtime run and asked if I could tag along. He was pleased enough for me to come along. Now I must say I initially thought that I would have to go slow to allow him to stay with me, but shortly after heading off I realised it was not going to go that way. We set off and started chatting, my heartrate went up, the speed never dropped off and as we chatted I discovered he is a multiple Ironman, done 3 marathons and in training for Ironman Switzerland. So when he said to me, 'you seem to be finding this pace comfortable'. I looked at my heartrate monitor saw 160bpm and replied, 'I'm just about managing to hang on'.

So I have been managing a good 30 min run each lunchtime at a good pace. This weekend I am in Cornwall and headed off along the St Ives to Lands End coast road. What an awesome ride. To the right is the Atlantic ocean and the road winds up and down and around the coast. Fantastic. And an awesome ride for me. 3 hours and 50 miles later I felt I had done a good ride.

Ride map

This morning I jumped in the swimming pool and today we walked the cliff paths all day. I am tired out and want my bed.

The video from Dan

2009-04-27T15:42:00.001Z

Has anyone seen my horse?

2009-04-27T08:58:00.001Z

That's how my legs feel today. It was another hot marathon and again I saw lots of people at the side stretching out their legs or being tended by St Johns Ambulance, even saw the St Johns Ambulance guy running down the pavement with a runner over is shoulder. I don't know what happened to him but I do hope he was OK. St Johns take care of you on the marathon. They stand at the side with their hand held out covered in Vaseline, as you run past you swipe hands and rub the Vaseline in where it's needed. When I realized it was going to be hot I knew I would be pouring water on my head later on, so I swiped some Vaseline for my nipples! Made me feel good anyway! Then I started to feel chafing in my shorts! Swipe, another hand full of Vaseline and before I knew where I was I had my hand down my shorts as I ran along rubbing Vaseline around the seam of my shorts. Not a pretty sight for the spectators!

For me, my race was a bit disappointing but considering how I have not run since Cranleigh and not done the midweek runs as I should have been doing, then my result is as expected, there is always next year.

At the start I spotted the 8min/mile pace runner and wanted to stick close to him. By the time I got over the start line I had lost sight of him and never saw him again. I never really got onto a decent pace, I kept finding myself blocked by other runners coming across me and others I would have to dodge around and I am sure I was doing the same to lots of runners behind me.

I had none of the doubting and thinking of excuses to drop out this time, I think because I had sponsors that I needed to run for! I owed it to them whilst they sat on the couch. What I did not know was that there was real-time tracking available on-line, otherwise I would have mentioned it. But you all (you'll) got me around. Give yourself a pat on the back and thank you to you.

Sarah, Dan and Sophie said they would try to see me at the 13 mile mark and at the end as well, so as I came to the 13 mile mark I was looking out, but they were not there. Unexpectedly at 22miles I saw them, well I heard them first. Sarah shouted 'Curtis', as if I had done something wrong! I doubled back to give them all a big hug. It's a very emotional thing running a marathon and hearing people call out at you is enough to bring a tear or two.

I suffered from the heat as well. I think from about 13 miles it felt as if my calf muscles were about to cramp. They never actually did cramp but there was 1 or 2 moments in the final 5 miles when I thought it was about to happen and I would need to pull over. I resorted to the advice I got 2 years ago and started to pour water down the backs of my legs and in the back of my shorts. This helps but then means your trainers get heavy with water and it looks like you have had a horrible accident which is not the best look around.

Cancer Research took good care of me at the end. As I walked down the Mall they were there, took my bags from me and showed me the way to go. I got a massage on my calves, I could feel a knot in my left calf muscle and can still feel it today as I walk around as if I have just climbed off a horse.

And next year? Well my on-line ballot entry is already in!

Flora London Marathon 2009 Results

runner details

PERSON		view pace graph
Name	CURTIS, ANDY B (GBR)	Club	DMVAC
Runner No.	11911	Age group	M45

TIMES
5 km	0:26:12	25 km	2:13:08
10 km	0:52:00	30 km	2:41:47
15 km	1:18:28	35 km	3:11:27
20 km	1:45:44	40 km	3:41:00
half	1:51:39	finish	3:53:41

TOTAL
Position (overall)	8640	Position (age group)	1008
Position (gender)	7213	Finish time	3:53:41

Thank you to everyone who has sponsored me

2009-04-20T21:21:00.001Z

I'm back. Been in Florida for the last couple of weeks on holiday. Running training? No, did some endurance training in the Disney theme parks for a week though. There before the gates open in the morning and leaving when the carpark was empty in the evening, so we could find the car again! Must be some kind of endurance training. We then went to the coast and I did some cycling, all in about 30 degrees and 90% humidity, it must have been some benefit! I hope so because Sunday is the day.

26.2 miles here we come, no excuses, no wimping out, no looking back, just me and getting to the finish line. Whilst I do this I will have an image of all my sponsors sitting back on their couches. I know it's a tough job and someone has to do it, so take some time to make sure your comfortable and leave all the sweat, pain and chafing to me.

Cranleigh 21

2009-03-29T14:47:00.003Z

Today was the last of my long runs before London and was a good test for me to see how the lack of training had affected me.

The Cranleign 21 has an added bonus of an opt out at 15miles in case it's all going horribly wrong.

I arrived just about in time to get a carparking space and headed for the toilets and start line. On the way I bumped into loads of people from DMVAC.

From the off I set off at a 8min/mile pace, and managed to get ahead of this pace to get some 'time in the bank'. The second mile clicked by in less than 16 minutes and the pain in my ankle started to go. I did 10 miles in 1:18, half marathon in 1:43 and reached 15 miles in under 2hrs, I was still ahead of 8min/mile pace.

At 15 miles I was starting to feel some pain, but had promised myself I would do the 21 miles, so I carried right on going.

I stuck to my strategy of a gel every 40 minutes and took the paracetamol. Around about 17 miles I was suffering. Painful quads and a blister on my left big toe. 18 miles and I was digging in, took the last gels and told myself only 5km to go. By now I was having trouble adding up and couldn't work out if my split time was ahead of 8min/mile still.

10 times 8 = 80
8 times 8 = 64
80 + 64 = 144
144 minutes = 2 hrs 24 minutes

I was behind pace, where did all that time in the bank go? I guess I was now doing nearer 9min/mile pace and just hanging in there.

At 19 miles I started to worry was there 2 miles to go? Or do I have to run a mile AFTER seeing the marker, was it 3 miles? Quick have a debate with yourself! 2 miles to go, yes it is, it as to be.

It was! The 21 mile marker went by, the crowds clapped and the last 200 metres was in sight. A good surge and finish strong. I finished in around 2:51 I am happy with this, under 3 hours is good by me. 2:51 is about 8:15/mile which gives a marathon time of 3:35 ish.

Official Results
Place Bib Name Cat Club Time
190 135 CURTIS, Andy VM40 Dorking Mole Valley AC 2:51:28 AM

If I do the London Marathon in 3:35ish I will be over joyed, somehow I don't think I will manage that.

Move over on the couch of doom, I am joining you for the afternoon.

I'm still going .........

2009-03-18T20:48:00.000Z

I'm still going. In fact I'm starting to feel stronger. The coccyx issue is behind me (ha ha, get it, behind me!), and the knee problem has gone. I have kept up the long runs, even did a 3 hour treadmill session. Must admit I hit a wall on that one, I just did not sort out my nutrition for it. So I absolutely suffered on that one. Midweek I have been missing any decent runs again. But last Saturday I got a motivation boost. One of Sophies school friends dad is training for the London Marathon and contacted me to see if I wanted to go for a long run together. Sure thing! So we did a flat 16 mile loop from Reigate, down to Leigh and Newdigate. It was great and I felt strong throughout. So with my new super motivation, I have kept it up this week with a gym session on Monday, 8km run on Tuesday, a swim and a run today on Wednesday, and I'm feeling good.

Good for me.

ohhhh doom gloom and thoughts of quiting

2009-03-08T21:15:00.002Z

Feb 15th, was that really the last time I put something up here? Well hows the training going? I can't say good. In fact not good at all! Just when you think you have no work, you get a contract in Belgium. So? Well getting to and from Belgium takes a long time and whilst there working long hours leaves me thinking, I just have not got the energy.

I have run a couple of times in Belgium, for about 8km runs, and at a good pace. It is so incredibly flat that there is nothing to break your momentum, so a good pace is easier to do. I even went swimming in the local pool. Not a great experience, I'm sure the opening hours are shorter so the pool was very busy.

Then after Belgium, I got a call to goto Paris, I'm a Eurostar convert now. So that was a week, 3 days with a 4hr commute then a 5am Eurostar to Paris, long day and overnight there and back late on Friday.

I then got a 24km run in last Monday, before, yes you guessed it, getting a Eurostar to Belgium. In all of this, I had a mile walk to a hotel with the obligatory suitcase on wheels that you see every consultant with, this and a laptop bag have replaced the briefcase of the past. The walk did not do my foot any good and it is sore. The 24km did it no favours and bought my knee out in sympathy. All this week I have been resting it and it feels a bit better now. So time to give it a run!

What with all these work commitments and the time it takes up, I have been thinking that to get time at weekends to do some long runs and later on the long rides. Well it's not going to happen and that then means I am not going to be able to do the marathon, so why don't I just quit now and give up? Spending all week away then all weekend training, it's not fair on my family and it's hard to get the time. Sophie misses me all week, she makes me cards and lays out a bun for me when I come home. Bless her. Maybe it would be sensible to quit?

Today I was going to do a local 100km bike ride, but I did not do that and went for a run. Well that was after spending Saturday in the Theatre and then Sunday morning walking with the kids. When I was 'allowed' to go for a run, it started to rain, so I leapt on the treadmill. 3 hours later I was at a run/walk to make 30km. I don't think I have the motivation I might have had in the past.

Whilst running I had another thought. Just do the training that you can. I am not breaking any records, I'm just 'having a go'. So if I don't get all the training in, then tough luck and I will have to walk. But 'it's better to have tried and failed than not to have tried at all'.

So thats the plan. I don't know how much longer I will be commuting to Europe or doing long commutes or missing my master swim sessions (not been for 3 weeks now), and I am just going to keep doing what I can and 'have a go'.

A return to the 20 milers

2009-02-15T21:41:00.003Z

The plan, the plan, that spreadsheet of torture called for the first long run to be done this weekend. The first 20 miler. I did this before, 2 years ago (here), this time I have a new strategy. This time I am just running 8 mile loops. So that will be 3 loops then. First loop was fine, second was OK, third was hard and I cut it short to take a shortcut back up the North side of Boxhill.

It was good to achieve this run though. Since last Saturday my coccyx has hurt, but only when I sit on it, which is what I do most of the week. So the first long run is done, yeee haaa.

This week I have been commuting a long way and I thought it better to give the coccyx a rest, so did not run until Wednesday when I did a short 5km to try it out. That was OK, so I went swimming. That was fine until we learnt tumble turns. I'm a believer now. I love them, but they make your coccyx hurt.

Thursday I ran the scheduled 9.6km, Friday I rested before Saturdays long run and Sunday I swam in the 50m K2 pool at Crawley, awesome pool, awesome tumbleturns and only a couple of pints of water flushed my nostrils out, still slow though, really must get some muscles.

Bring on next week, drag up a cushion you 'couch of doomers', make yourself real comfortable.

Is sledging cross training?

2009-02-07T17:39:00.003Z

It snowed. It snowed and snowed and snowed last Sunday night. I was meant to fly to Belgium on Monday but that was snowed off. I could not have got the car to the end of the drive the snow was so thick. So what do you do in the snow? Take thekids sledging thats what. We did a lot of sledging theis week, down and up the slopes, great fun.

But this left little time for Ironman training. I have done 3 9.6km runs on the treadmill and 1 swim session so far and need to do a long run tomorrow, but with the pain in my coccyx that might just not be happening. It's going to be interesting.

Stay on the couch of doom for another week, better to wait until it warms up before going outside!

My big secret

2009-01-25T20:42:00.002Z

Here it is, I'm coming out of the closet. What you are looking at here is my official race number for IMUK - Ironman UK. Thats my 2009 goal. First I need to get a London marathon done and then onwards to Ironman, August 2nd in the ever so exotic location of Bolton, England.

There you go, it's out in the open. I'm excited about it and will be spending alot of time talking and thinking about it, ohhh and training for it.

Another week of swimming and running .....

2009-01-25T20:16:00.003Z

Monday 2.5km swim, 8km run
Wednesday 8km run
Thursday 3.0km swim 8km run
Sunday 25km run

Tuesday, Wednesday and Friday I had work to do, which is good because after all I am meant to be doing some, and with a recession on actually getting paid is good. Then Sarah was ill on Saturday so I had a full day taking boys and picking up boys from Brockham and just as I got back home, thinking, no more trips in the car, Sophie asked to go swimming. Back in the car, down to the pool and that was the end of the running plan for Saturday.

By Sunday and a morning reading about 'Mental training', I was ready for a run! Mental training is enlightening. It's about dealing with that little voice in your head, the one that keeps on saying, 'I can't', 'I'll never make it' and it's something you need to train for to have ways of answering it's negativity. More about this another time I think.

Hope the couch of doom was comfortable this week.

starting to feel stronger

2009-01-18T08:56:00.002Z

this week has been another good week of training. If your on the 'couch of doom', then eat extra crisps and have a beer, I worked it off for you this week.

Mon - 2500m swim

Tues - 8km treadmill at speed as I only had a short time before going to pick up Oliver

Wed - 43km bike ride with hills and a 2500m masters swim session

Thursday - 8km run

Friday - 6.5km run

Sat - 21km run

and apart from feeling weak from the last run, I am starting to feel stronger, more able to cope with the training volume rather than just hanging in. But then this was a easier week on the plan. Next week the long run goes upto 24km and the midweek runs start to replace the shorter distances with longer distances.

The strange thing is that I would have expected my weight to drop off a couple of pounds by now, but it has not. Now I'm hoping that this is increased muscle, but it's probably more to do with all the cake that still needs eating up.

End of a good week

2009-01-11T20:27:00.005Z

That was a good week. I kept up with the running plan, thanks to the treadmill and a good long run today (25km), the first day the temperature has got above freezing all week. There is a load of ice out there on the minor roads around the north side of Boxhill but a lovely day for a run.

Would like to have got another swim in, but Saturday morning 6:30am I found a thick layer of ice on the windscreen built up over 3 days frosts and it was not coming off, so I went back to bed. Committed me!

Feel good about staying on the couch of doom for another week!

Snowman on Boxhill

2009-01-08T08:47:00.003Z

It snowed on Monday and to show how industrious children can be here is the snowman they built before going to school. When they want to do something they are little powerhouses. Not one of them thought, 'we'll make a snowman tonight', they all got out there asap and in 20 minutes had built a 5ft snowman. If I had the same attitude then I would be doing an awesome amount of training!

My Tadworth 10 time was nothing spectacular. 1:23:05 and position 301, but then I did not expect anything great.

On the positive side, dispite the weather I am doing some good training. Monday in the evening I ran with DMVAC, cold but good and a fair pace. Tuesday was a day of rest and Wednesday I did 8km on the treadmill and a Masters swim session. Swimming really felt good, a tough session but it did feel like I was 'slipping through the water'. I feel good about it. The next couple of days are lower intensity before a long run at the weekend.

All this means that if you signed up to the 'couch of doom', you can stay there and feel good about that post Christmas extra weight. I'm loosing it for you.

Christmas has come ..... and gone .....

2009-01-05T14:54:00.002Z

and marathon training has been on hold. It all ended on Christmas eve with a good swim. Being so near to 100 lengths I had an eye on the clock and only just made the 100 before the pool closing time. I walked off feeling good with myself! But from then on it was all downhill, that evening we went to a bash at 'the Manor' and the next day was deep into Christmas and the New Year. All with a grand total of zero running, zero swimming and no biking. No I feel like a blobby middle aged blob................... So, what with no contract and the kids back at school, time to start training again. Except it's colder than a freezer, but no matter.

Tadworth 10 last Sunday. I have done it a few times before and the marathon training called for 22 km, so 16km across the Epsom Downs in minus 3 degrees centigrade was a great way to get back into the swing of it. Finishing off with another 6 km on the treadmill to make up the 22km long run forthe week. As long as I get the long runs in each week I should be OK. Today I swam this morning and will run tonight with DMVAC. Time for the thermal running gear to come out.

Proud of Ollie

2008-12-22T21:09:00.003Z

The week before Christmas and my last week at work. Early in the week I was treadmillling, then midweek Ollie had an award ceremony. Yeah Ollie has been presented with a certificate for being so amazing at school all year. Well done Ollie, we're really proud of you.

By the end of the week I had a free day. So I emailed Martin and came up with this nutty idea of swimming and then riding. So thats last Friday, up at 6am for 1:30 swimming and then on for a bike ride taking in a few hills. What a great morning, but it was a struggle to get up!

All weekend we had friends to stay and any training went out the window as festiveness and wine drinking came in. By Monday I was ready again and have done a 7.5 mile circuit. I might be missing a few sessions this week!

The waiting is over

2008-12-17T13:05:00.002Z

My moob is feeling OK again, I'm sure it's not OK and should be rested for longer just to make sure, but I don't have longer and need to get going. My marathon plan starts on the 22^nd (first day is a rest day!), and it assumes you are already running a lot; which I am not. In fact I am just about making it around an 8 mile loop at the moment. I need to target a 13 mile run this coming weekend or maybe before as we have friends coming all weekend.

Since my last post I have done a lot of resting my moob and a little bit of running. Was going to bike last Sunday, but that got changed to an 8 mile run because of the weather and potentially ice on the road. I can do without road rash and a broken bike right now. Monday I went to the running club. Yep, my second visit this year. Chatted with a few people I had not seen for a longtime and then joined the 4 strong fast group. Was this wise? Did it align with my Base training goals? No. Should I have gone with the medium paced group? Yes, but I recognized more people in the fast group. So off we went at a quick pace, led by Graham. Graham did the 2007 FLM on a club entry like me. He did it about 10 minutes quicker than me, but since then he has imporved his marathon time by 30 minutes and is now running a 3:05 marathon, which is truly awesome. So he led us off at a quick pace, I was managing to keep up. Then we did 5 sprint circuits around the library and that was my 'game over', and from there on I just about hung on as a back marker. Tuesday was a treadmill night. I really hope that having the treadmill in the garage now means that I won't miss any training runs like I have in the past.

Swimming tonight, and it's the last day of my contract, so I will have time available and hope to get some decent training in. Just wait for the whinging and whining!

Health Warning

2008-12-05T19:49:00.003Z

'Before starting/modifying your training consult a doctor ..... ' the sign says. What it does not say is,'assembling this treadmill, can lead to injury .....'.

In assembling the treadmill there was a particularly difficult bit that needed some force. In forcing it, I pulled, sprained, bruised my left moob. Well it was a tad sore but I did not think anything of it and continued on, until Wednesday's swimming. By 50 mins into the swim I had a pain in my moob. By the time I went to bed I was having trouble everytime I flexed the muscle. The next day any sneeze or cough was pain and it felt like I could not get a decent breath. Various diagnoses then took place, from a bit of a bruise, to punctured lung, cracked rib, and sprain. So I took a neurofen, seemed to help and today it feels almost pain free again.

I was doing well until then. Running on the treadmill and swimming so it was a shame for this to happen.

Still another week ahead

treadmill

2008-11-30T14:22:00.005Z

Dictionary: treadmill (trĕd'mĭl')

An exercise device consisting of a continuous moving belt on which a person can walk or jog while remaining in one place.

Dansk (Danish)n. - trædemølle
Nederlands (Dutch)tredmolen (ook figuurlijk0
Français (French) n. - (Hist) trépineuse, roue à cheville, (fig) train-train, engrenage
Deutsch (German) n. - Tretmühle
Italiano (Italian) lavoro ingrato, mola da tortura, mulino azionato dal camminare
Português (Portuguese) n. - tarefa monótona e árdua (f), uma máquina de exercício (f)
Español (Spanish) n. - rueda de ardilla, rutina
Svenska (Swedish) n. - trampkvarn, ekorrhjul, grottekvarn

It has arrived ....... it has been put together ........ let the beasting begin. But first the weather outside is horrible so ..... time to get out on yer bike then! Thats what I did, poor bike. Cold, wet and hilly for a mornings hill climbing training. In the saddle and out of the saddle. Well done Martin a great time.

I got back home wet and cold but I know what to add to my Christmas list. waterproof overshoes.

So this week really has been a triathlon week, swimming, biking and running. Let it continue.

Unleash the Hamster within

2008-11-28T16:31:00.001Z

Another week closer to the start of real training and another week of base building missed, but the excuses stop here. We have the technology to overcome those excuses. 'It's dark', ha, no matter, 'it's cold', just does not cut it anymore. 'Can't leave the kids alone', well we have a solution for that. We now have a hamster wheel, aka 'a treadmill'. Woooooo, the garage is turning into a gym. Ollie and Dan are excited and reckon they will be doing 5km every other day. Sarah is not committing, but I have the BUPA 5km training plan printed out and ready to go. It will be excellent if Ollie and Dan actually do use it and will help them in all the other sports they do. Everytime I talk to one of their coaches I get told they need to run to increase their fitness levels, (hold on, how come they have coaches, I want a coach), and as they grow, fitness becomes more important for them.

Wednesday this week saw me in the pool again, no surprise there then, and another 100 lengths. What I don't understand about all this swimming is, why am I so slow? Why at the end of a set am I the only one puffing and panting? How does everyone else manage to do this swimming thing and make it look effortless?

Thursday, Sarah and I went to Dorking Halls to see some climber chap, Andy Kirkpatrick (or something). He must be an awesome climber as the place was packed with climbers. He does loads of climbing in Patagonia and really has a 'down to earth' and humorous view of it all, he was good and you realise that even 'legends' ask themselves, 'what am I doing this for?'

IMUK still has not published a definite location or date and speculation is driving people nuts on Tritalk. I have been sucked in and have posted a few times. If the current rumours are true it's early August and the Olympic sail training base in Weymouth, which sounds like an awesome location. Just like going back to my roots and adds another reason to why I should do it.

Hey slacker, get a move on .............

2008-11-23T14:11:00.005Z

Are you all comfortable on the 'couch of doom'? Paid the dues and feeling good about laying back whilst I get on with the training? Well, maybe you shouldn't get too comfortable! Even I have been thinking that it is time to do a run. Any run will do.

What have I been doing? Laying on the 'couch of doom' feet up. Ummmm, now would I do that? Yep, too right I would. What I have been doing is swimming. 100 lengths is becoming a new goal to achieve for each session, and I know I can't swim the marathon, but it's good for your 'core strength' and I think there is something is building that up more so I can keep my manly torso : ) above my legs as they whir around in a blur. I have also been in the garage on the turbo trainer. Turbo training is good base training. Then today, just because it is probably the worst weather we have had recently, I thought I should run again. So zero degrees, rain, snow on the ground, I set off for 8 miles across the heath and back up the hill, (OK, start to feel good about laying on the couch again).

Not showing you the speed graph. It's too slow. Carry on like this and I will not be breaking a 4hr marathon.

This graph of elevation is good as I started and finished from home, but apparently my house has gone downhill whilst I was out. I don't remember an earthquake.

Next week I should see the new toy arrive. A treadmill. Apparently Ollie, Dan and I are all going to be running on it all the time and I hope to see my training improve.

Enjoy the 'couch of doom'.

To treadmill or not to treadmill ...... that is the question

2008-11-06T10:20:00.004Z

100 lengths of the swimming pool. Sounds like a torture handed out to a school boy, so if I tell you I think this is an epic swim, then you will probably think, 'he's nuts'. Your probably right but I am chuffed to have done 100 lengths of the pool on Wednesday. 100 lengths is about 2500m. An Ironman distance swim is 3.8km so I still have a way to go yet. 3000m will be the next target (another 20 lengths).

But you cannot swim the London Marathon, so I had better do some running soon. I have been searcing ebay for treadmills recently and the arguments to get one are increasing. The boys and Sarah all think it would be a good idea and even promise me they would use it, well, when I tell them it would be in the garage they suddenly backtrack, and I would have no excuses about the dark and wet, so it would seem like a good idea. Ummmmm, treadmill?

2008-11-01T22:58:00.003Z

What a week, who would have thought that I would have woken up to find the place covered in snow?

It's been a good training week this week. Sunday I went swimming and had a 8 mile run, Monday I went to the running club! Yeah first time this year! Tuesday, turbo trainer, Wednesday, swimming. Thursday, turbo trainer again, Friday a rest! Saturday was an awesome group bike ride 40 miles taking in Winterfold hill (3rd time I have done that hill!). We got a bit lucky with the rain and I just managed to get back home before it really set in. Sunday I had an 8 mile run and took Sophie and Dan swimming. I have a plan for my training runs. I think they should all include coming back up the Boxhill zig zag road.

'So, hows the training going Andy?'
'Well not too bad, thank you!'.

This week is back to normal. Sarah, Ollie, Dan and Sophie are back which means the house won't be so quiet anymore!

Gardening vs training

2008-10-26T16:44:00.004Z

I respect gardeners. In my opinion, gardening is harder than swimming, biking or running. I know because I spent 4 hours cutting the tops off some beeches. With the job half done I was, dehydrated, lacked any energy, felt cold and ached all over. Honest it's worse than a marathon. So next time that mild mannered retired gentleman looks over the fence with pruning shears in hand, give him some respect because gardening is right up there with endurance sports.

Today I thought I had better put in some training. I have not done anything all week and feel bad for it. Not got on the turbo trainer or anything, now what sort of base training is that? Rubbish base training thats what. So today I started by swimming. 2000m in Dorking swimming pool, then when the rain stopped off for a 8 mile run. I even met another runner today. The Ballbuster is next weekend and so there are people running and biking the course. Now I feel better, well mentally anyway and I have put in some training 'so you don't have to'.

Finally, a huge thank you to Merk, Gianpaul and 'that fat northern bloke' for sponsoring me this week, I have sent CD's in the post. Ha ha ha, you may not want them but I have a load of them taking up room. No honest they really are crap CD's, you won't be disappointed!

It begins with a Base

2008-10-18T19:28:00.004Z

Training
In the beginning you need to build a base, in running terms thats base miles. It's like the foundations of a building. Build good foundations and your building will stay up. In running you need to do base miles (lots of slow miles) to be able to run the whole marathon.

All these base miles build mitochondria. Why are mitochondria important? Because they transport Lactate acid away. Whats Lactate Acid? It's bad stuff, it's makes your muscles hurt and it makes you want to stop moving. Nasty, nasty stuff but unfortunately it's a by-product of running.

I have a training plan that will get me to being able to run the marathon that starts in December, until then I will be building base. To do this I will bike and run with my eye on my heartrate. I will also swim as that helps your core and thats got to be good to help keep your body on top of those running legs.

Fundraising
And were off, thank you Paul Deba. A crap CD is on the way to you, I hope it lives up to expectations!

An opportunity to do good

2008-10-13T14:40:00.010Z

Having been lucky enough to get a ballot entry, I am going to run the Flora London Marathon for charity and will be running to raise money for Cancer Research.

Think of this as an opportunity.

This is an opportunity for you to sponsor me. To read about me doing the training miles, to follow my journey from now until April 26th 2009, when you can feel good about taking your place on the couch holding onto the TV remote control to watch me and 33,999 of my closest friends pound the streets of London.

From now until April 26th 2009 I will be blogging about my training, my Marathon event and how I feel afterwards, ohhhh and giving you new and exciting opportunities to sponsor me! So sit back bookmark this blog and 'feel my pain'.

Heres your first incentive. The first 10 donations each get a crap CD. It's easy, see the JustGiving widget on the righthandside? The widget is your friend, get to know it. Click the Donate button. Go on, give it a go, (click here if it's too difficult). It does not matter how much you donate, I'll be extremely grateful for any amount, and you will get a free crap CD. Donate 5 times and I'll give you 5 crap CD's.

Daniel, you ARE worthy ........

2008-10-09T13:04:00.003Z

Well done Daniel. Last week he played fantastically at football. His team won 14-0 and he did not stop for the whole match running up and down the wing. He was like a boy on fire, must have been the hot chocolate I got him in Dorking before the match. He was named 'man of the match', and presented with the trophy.

What a trophy, well done Dan.

Then this morning he told me that at school they did a long run around the vineyard next to the school and he came in seventh. Go dood, thats a terrific result. In all the running I have done I have never got anywhere near that good a position. Are we looking at the turning point? Is this the base from which Daniel launches himself on a quest to be an Ironman? Is he now worthy? Go Daniel, imagine the day when you cross the finish line and hear those words I would love to hear ...... 'Daniel Curtis, you ARE an Ironman'.

Look what came through my letterbox

2008-10-03T19:30:00.002Z

Just as I was wandering what to do next, there it was laying on the hall floor. Ohhhhhh, I said. Ohhhhhh I keep on saying, ohhhhhhh, because I didn't really expect it to happen. Time to dust off that old marathon training plan again. Time to get out on those tracks with the autumn/winter sun shining through the leaves.

ohhhhhhh ...............

Post New Forest MD Triathlon

2008-10-02T15:41:00.001Z

Did I say, 'I could not have gone any further', a couple of Sundays ago? 'did I really have problems walking properly on the following Monday? I can't remember any of that. All I recall is having a good time and sitting here now thinking when can I do another? Guess I'll have to wait until next year. Hold on, 'wait'? No I mean 'train' until next year. I feel a yearning to run tracks again, ipod in, camelback on and a crisp, sunny day.

Last night I returned to the swimming pool. I hopped into lane 2 and started the warm up, but the leader was powering along too fast for me. So instead of having to swim (flawl around) as fast as I could to try and keep from being lapped and getting on everyones wick, I hopped out and into lane 1 again. It's so much more relaxed in lane 1 and I led the group for the hour. What do I need to do to keep up with the lane 2 people? Whats the missing ingredient? Maybe it's strength? After all I am Mr Puniverse, maybe it's the size of my hands. Probably not, probably more to do with technique.

I bought myself a present. I now have a pair of aerobars. The hope is that if I use aerobars I won't get the backache on the run. Nice theory, lets see what happens in practice. So now I am watching 'You Tube' videos to find out how to position them.

I have a new t-shirt

2008-09-22T20:16:00.009Z

After all the non training whinging and bleating the weekend of reckoning arrived. Saturday I set off for the New Forest along with everyone else from London. I arrived just in time for registration and briefing. A fantastic sunny weekend, the first for the year! As a hundred people and extra support crews stood there in the sun, Richard the race director started his briefing. "We are probably all experienced triathletes here .....", gulp, well actually! Quick look around, is there anyone else here looking at nervous as me? No, and how come everyone is wearing Ironman finisher t-shirts or sporting M dot tattoos? Still feeling hot I took my jumper off to show the world my 'Hayle Sprint Tri' t-shirt. Yep, newbie here over here, yep, right here, new boy, I know nothing.

The first dicipline in Triathlon is understanding the instructions, 3 bags, umpteen stickers to stick everywhere, times to drop off kit, get buses, rack your bike, blah blah blah. My head was a whirl. I have to decide now, what I want to start running with tomorrow? Ohhhhh, decisions. Still I got through it, met Phil and had a chat, racked, bagged and bought new kit before going off to see my bro for pasta and no alcohol.

4:15am the alarm went off, porridge, mixed 3 bottles of drinks, and set off in the dark to Sandy Balls, where I parked and boarded a bus to the lake. Sat down and started chatting with a young south african guy from Bath. He's not done this distance either. Then he said he had been looking at the run course profile and thought it was a flat easy run! Not what I had heard. I thought about it and then told him the scale was in metres not feet. Wander if he noticed later in the day?

The sun came up, the toilets got used, transition was set up and the temperature went from 8 derees ohhh all of to 8.5 degrees. The swim is 2 circuits around the perimeter of the lake. I am in the same wave as Phil, but shortly after getting in the water I lost sight of him. Not surprising really, 70 people in black wetsuits, white swim hats and goggles we all look the same. The hooter went and we were off. White hats, arms flying, bodies bumping, legs kicking and bubbles everywhere. It's tough to swim like this, you can't get a decent stroke going and you don't want to get kicked. Soon there was free space to swim and we were all headed for the bouy that is just a small blob far far far off on the horizon. In fact it was so far off that earlier in the day you could not see it for the fog. But it's green and eventually comes into sight. We all bunch up again round the bouy and you have hold your own, no saying sorry for touching the toes of the guy in front around here. As I started the last long leg I saw green hats. Green set off 3 minutes behind me, and these guys were really moving. Quick sight around, there are other white hats and red hats, how many red hats? Well it looks like quite a few. Now I never expected to be near a red hat, so I assumed they were slow and just got on with it. Out of the swim, up the ramp. Kim (Phils wife), shouts out, 'awesome swim Andy' as I search for the leash and start peeling off my wetsuit, then theres my brother as well. Ha, he got out of bed early. Into T1 and I must admit it took a fair bit of time for T1, mainly just trying to stand up and not wobble about and getting arm warmers/socks/shoes on wet feet.

Got off to a flying start, clipped in easily and pumped on the pedals to get away and off up the first hill. Awesome, awesome countryside, cattlegrids, piggies, deer, cows and ponies. The route dived below the A31 and down Ornamental drive, my water bottle fell off as I went over the cattle grid, as did a couple of other guys bottles. We stopped picked them up figuring its too early to go without the fluid. The course really is fantastically scenic. Back above the A31 down through Lover and off across the top heathland. This is where I was down in my drops when Phil came past me. 'What you doing in front' he asked! I was amazed, all this time I thought he was in front somewhere and I was hoping to catch him, never thought he was behind me. But he soon took off and I could do nothing except watch him as he got out of the saddle to climb the hills. As I struggled up the hills back onto the top heathland I got overtaken by (among others) a chap with straight handlebars, 'no, you can't do that' I protested, 'I'll catch you on the run' I called. 'you'll get me on the flat', he returned. Sure enough, the hill ended, the flat began and I caught him. 'ha, your in trouble now!' We laughed. It's funny as you cycle along overtaking and then being caught again by the same people, you pass banter. Through out the cycle I got aching knees, first the left, then the right, then both, then neither, then the right again. By the end of the bike though I was feeling OK, I had sucked down 2 bottles (1.3 litres) of energy drink and hornet juice mix (thats after 500mls before the swim and close your eye now, left down the wetsuit), 1 energy bar and 3 gels.

Off the bike, run throught he Sandy Balls courtyard echoing with cheering and clapping, ahhhh I felt like Chris McCormack. Rack the bike and off for a run, well lets call it a shuffle, at about a 10min/mile pace it was slow. Luckily there was plenty of energy drink on the run and luckily I was not the only one walking the hills. The leaders passed me as I about 1.5 miles in, so they were about 2 hours ahead of me. Awesome and focused, or super human experiments? 2:30 the run took me. thats the slowest 1/2 marathon ever, so whats my excuse? Big hills? Sandy tracks? The heat? Yeah that will do. Passed Phil again, he's struggling with a knee injury and I thought he was going to walk, but he came in about 11-15mins behind me so he must have run most of it.

Managed a run back into the Finish, a proper finish chute with blow up finish arch. Yeah, hands in the air, give myself a cheer and a cup of water, I think I earned it.

The day after, I ache. Not as bad as after a marathon, but my hips and knees still remember it! Ahhhhh, right when's the next one? I have now done a half Ironman distance triathlon. Just so we are clear here, thats 1.9km swim, 90km bike and 21km run (1.8/56/13.1 miles). If I do another can I then call myself an Ironman? No afraid not, get on with it wimp.

pictures here even one of me coming down the steps into the water. White cap, silver shoulders on my wetsuit.

.... and another non week .....

2008-09-14T20:11:00.002Z

non-week, blah blah. Ohhhh whoa is me, ahh shut up your bleating, take the pills and get on with it. Oh, OK then. The week before has arrived. I ran out 1:11 this evening, first run in a week or so. The muscles at the back of my legs are sore before I start out and remain sore for the distance. Not sure whats going on, maybe sore from swimming? I dunno. Hopefully a weeks rest will see them OK. Heartrate was OK, I managed to keep it down below 155 and was probably slow but it's all about endurance and lasting the distance this time. If I had been doing some half decent training I might feel better, but hey ho.

Nutrition plan? ummmmm

It's not going to be good ......

2008-09-07T19:32:00.003Z

OK, I admit it, I've blown it and it's not going to be pretty. My main concern is surviving the swim. You see all of August I did little or no swimming (well any training actually). In fact the 750m swim at the beginning of August was the only decent distance swim. Now I just want to get a few 2000m swims in to prove to myself I am not going to cramp up on the day or get into trouble in the middle of a lake. If I can do this, then the bike should be OK for about 40 miles and I'll see what happens for the remaining 16 miles. Maybe I'll take a fiver at stop at a pub!

The run will just be a painful shuffle I'm sure. Probably better to think in terms of run/walk I think.

The fourth disipline is nutrition. One of my podcasts covered this and it says the body can take in about 250 calories/hour. Thats about 825 calories for the bike and 500 calories for the run. Now all I need to do is work out how to do it and how to carry it all!

Today I went to K2. K2 has an olympic pool. It's awesome and I am probably the worst swimmer in the pool! Still I managed to crank out 2200 slow metres.

Onwards ......

Hallux Rigidus

2008-09-01T10:37:00.002Z

This morning I saw a Podiatric Surgeon. He knew the answers before I asked the questions! 'I run', I said, 'long distance or medium distance', he asked. So he knows a thing or two about the different ways a foot moves I thought. Then he asked if I ski, well I said I just have been on a dry ski slope for the first time in 20 years. 'And you can turn left OK, but the other way is a problem'. Well how spot on could he be? When I was on the dri ski slope 2 weeks ago, the instructor said your turning to the left fine but the right is weak. So this podiatric surgeon is hitting all the right notes for me. Then he asked me to balance on my right foot, I can do that, not a lot of difficulty, a bit wobbley. Then the left, much, much, surprisingly more stable, which is strange as its my left foot with the problem, but it shows how much the left side of me has learnt to cope without using the toe. Then back on the bench, and he pushed my foot up from underneath, right then left. The right is fine, but my left twists my knee in horribly. 'Aghhhhh, do it again', so we did. This seems to be my problem. My left bio-mechanics are not right (ha ha), and all the way up my leg/hips is compensating for it, resulting is this horrible looking twist in my knee. I am so surprised I am not on a walking stick. Imagine the surpise when a magician does an amazing trick, well that was my reaction this morning.

So whats the outcome? Well being a runner affects the outcome and it appears to be. Orthotics, injections and surgery. in that order. Surgery to overcome the arthritic bone, injections to replace the synovial fluid missing from the joint and orthotics to prevent it re occuring. Result, 6 weeks no running, can start wearing shoes after 4 weeks, but can't drive for the first 4 weeks and need to wear a surgical shoe.

All this is going to cost 'an arm and a leg', ha ha hah ha ha. Which is cheaper than I thought.

It's all gone horribly wrong

2008-08-29T11:55:00.004Z

I'm surprised it taken me so long to make a post with this title. I shuld have been training hard for the last month and beginning a tapering period in preparation for the New Forest Middle Distance Triathlon. In reality what I am doing is, no training.

All the time I was planning on riding to the beach or running to the beach has past and we hardly went to the beach. Last time I holiday in Cornwall.

I have managed a few runs with the dog. It's interesting to run with a dog, you would think they are fit young things that keep going all day. But in reality they get tired just like you do. In fact I think humans have more stamina than a dog (for dog read jack russell with long legs and scruffy hair!) So thats my training. Not good and can only leave one conclusion for the upcoming triathlon, and that is ouch, it's going to hurt.

Saturday, today I went for a bike ride, the first in about a month. I headed out and soon hit the hills. On my way down from Ranmore I saw Phil, so doubled back and tagged along with him for a while, then off headed for Leith hill, and then the 'flat lands' the other side of the A24. 42 miles later and I was going back up Pebblecombe Hill. Don't usually go this way, but thought I would give it a go. Pebblecombe Hill is a 16% hill and it was hard going after 42 miles. Still I made it and got home.

Not the 56 miles of a middle distance triathlon which is a bit worrying, but what can you do? 2 more weeks to cram as much in as I can, then taper and hope for the best.

Cross Training? .... Nahhh, just fun

2008-08-21T09:25:00.003Z

Not alot of training going on around here! Cornish weather is the pits. Still it was booked so we went for a PGL weekend. A PGL weekend is a bit like being on a school trip, you sleep in bunk beds, it's basic, you eat in a refectory and your weekend is structured. So we did loads of new things including, dry ski slope skiing, trapeze, zip wire, kayaks, raft building, abseiling. It was brilliant. And you do it with your kids, so theres no wimping out! That means I was 30ft up a telegraph pole leaping for a trapeze on Sunday morning. It's a first for me.

Need (as Phil would say) 'get my mojo back together'.

Summer ... wheres the sun?

2008-08-10T19:54:00.004Z

Right now I thought I would be running or cycling to the beach everyday. But I have not been doing this because the sun has disappeared from Cornwall. No sun, no beach. No sun but plenty of wind and rain. It's the worse I have ever known it to be in Cornwall. What a full on washout of a summer.

Moan whinge, whinge, moan .......

The Statistics

2008-08-04T18:31:00.001Z

Taken from the superb Black Sheep Results Website:

Hayle Sprint Triathlon - 2008

2008-08-03T15:45:00.001Z

This is August, apparently. I thought August was sunny and hot, but not today, overcast is the best you could say about the weather this morning. Still I got to the pool in good time and set up my transition. Bike racked, fiddle with box of stuff, check stuff. Ohhhh, ohhh dear, stuff missing. No timing chip. Aghhhhhhh, what, no! Quick run back to the car, check car, no chip. Jump in car and start to drive out of car park. Blocked in. Ohhhh no. Ohhh well, have to do it without timings, bum. Walked back to the registration desk and asked them if they had a spare timing chip, but no they didn't. They did let me use their mobile to phone home though, so I phoned Sarah and had the house and shed searched, still no joy. So at 7:50 I jumped in the water with everyone else, except I did not have a timing chip.

Me before the start, see, calm, not bugged by no timing chip!

Oliver got this picture of me going off to the start.

At the start, a water start, I got in behind the bouy about 3 people back from the start line, lay in the water, as I remembered Rick Kiddle telling me to do.

The horn went and we were off. Unlike last year, when I lurked at the back, today I was in the middle of it all. I was too far forward really, people were swimming past me left and right, but not over the top. The start was like a sprint, and soon my body was complaining, 'too fast, not enough oxygen, can't carry on', I thought I was going to pull up and start breast-stroking! A look up for the racing buoy, it's nowhere in site, all I can see is white water. Ahhh well, no choice now, keep going. I saw a lot of white water, but I was on course, very good course actually and got around the first buoy, a bit of bunching, so I was strong and kept going, don't get pushed around!

The second buoy and I did a 'Rick Kiddle racing turn', ohhhhh, get me! Then back along the edge of the pool. I saw Sarah and the boys taking pictures, even managed a wave at them.

Here I am sighting on the last leg, I'm sure it shows terrible technique! But I was still going and felt stronger at this point than earlier on when I was going too fast.

More pictures of me, on the return leg

Out from the swim and into T1, (no timing), then putting on my bike shoes I found the timing chip. So T1 took a tad longer as I struggled with the timing chip and my shoes. I only have proper 'roadie' cycle shoes, so have to crank them up, not just velcro them. This takes a little longer but is OK. Maybe I should put talc in them to help me slip them on. Slipping them on is also a problem when your toe joint does not bend and quite painful.

Note nbr 44 in the background. His chip timing for the swim was 13:30 so I must have been something around that time for the swim, which would be about 7 minutes better than last year.

The bike was good, seemed like a lot of hills and seemed like I was being overtaken by a lot of people, but they all seemed to be 'guns', so I should not feel too bad about that. I had a bit of a battle with Nbr 83, who I passed and he passed back several times. He eventually got ahead on the bike. Then into T2. Not a bad T2, except I forgot the gel I was going to have at the start of the run. Out of T2 and I caught Nbr 83 again, but he got away again, he slowly drew out the distance between us.

In the final straight of the run, I had my mind on a big finish. The final straight is about 1km long and as some chap came past I fell in behind him, right on his heals, drafting from the slight wind. I started to match his stride and as we came to about 300m I came out from behind him and started to come forward, he sped up and I thought about all the racing tactics I had read about. 'You have to pass someone commandingly, so they don't feel they can stick to your heals', so I sped up again and saw him drop off. Next in my sight was the guy in front and to my right, he looked over his shoulder, saw me coming and sped up, I was still drawing him in, and as I past him I kicked again to leave him behind. He dropped off behind me and I stormed on. Had I gone too soon? Could I last the final 100 metres? I did not slow and pushed on with everything I had left, dreading him catching me before the line. He did not and I crossed the line well ahead. Chuffed and pleased!

I think I had a final time of 1:20ish, thats 10mins better than last year. Need to go get the results and check them over. When I can I will get more pictures off Sarah's camera.

Timings are in. I ranked 80th overall, (161 in total), 11th in my category (15 in category) and my time was 1:20:07 the only time I can see is the run at 24:47

The Week Before Hayle Sprint Triathlon

2008-07-30T07:54:00.001Z

On Sunday I will do my 2nd ever triathlon. It's a sprint tri, and some might say, 'it's not a proper distance'. Well get over it. I reckon that with a 750m open water swim, a bike and run course with hills that its a serious sprint tri.

Unlike last year I do not feel worried about the swim. I now have a proper tri wetsuit and have been swimming in open water/Dorking pool enough to have gotten over a concern about 750m. So I am hoping to better my swim time this year, the proof will be in the times.

Weather wise it sucks. Right now its as windy as can be and raining as well. Is it really the end of July?

The primary thought on my mind is not about this triathlon, it's more about the New Forest Middle Tri in Sept and the amount of training I'm not doing for this event, but even more than this is the constant thoughts about my left big toe.

Everyone has an Achilles' heel (well maybe Chris Mac Cormack doesn't) and this is mine. I have been ignoring it for 3 years, moaning about it but doing nothing about it. But it's definitely worse now. I'm not going to whinge on, but I will be going to the doctors and getting something done. The time has come.

hallux rigidus

The Boxhill Challenge

2008-07-23T13:54:00.001Z

The Boxhill Challenge has been met by Ollie Curtis. On his last day at school before the summer holidays, Ollie took on the challenge and successfully set the course record. Riding his new GT Avalanche 2.0 MTB, he cycled from the bottom of the zig zag road to the tea shop at the top. The sweat dripped from the gelled up spikes in his hair and his face flushed at the effort in the heat, yet he pushed on and gave a final push to speed his way to the tea shop.

At the tea shop, expecting a large ice cream, I had to confess to not having any money on me. Ha ha, his reward disappeared, ha ha, what a wicked daddy I am! He had to go another 1.3 miles home before getting a reward from the freezer at home.

It's all good training for him. Hopefully we should do more of this during the summer so when the football season resumes he will be fit and fast. Ohhhhh I feel a plan coming on!

No work, no excuses

2008-07-21T21:21:00.001Z

Agents. They string you along then drop you. So when I thought I was going to start a new contract last week, I was mistaken. On the upside though I have been out on the bike to clock up over 6 hours. Wed was Sophies sports day. What a great day and Sophie did really well in her races. Sophie is an Irongirl. Well done Sophie, her second places helped the team win. Go Sophie, go Sophie, go Sophie

Thursday I did a ramp test to get a decent figure for my Anaerobic Threshold. That was hard work, I did not expect it to be quite so painful, but it revealed my AT as 154 and my max as 160 on the bike. So now I know if I keep my HR below 154 I can keep going through that 1/2 Ironman and make the finish.

Friday, Martin had come up with a great idea of going to Worthing for a swim. At about 10:30 we inched our way into the water. Colder than we expected, and what looked pretty flat, turned out warmer and rougher. Swimming was tough going, well for me anyway, the lake is easier. (watch out for those sea swims).

Saturday and Sunday were no training days. Daniels party, (7 eleven year old boys in a cinema, when the couple in front start having some 'pash'), well you can imagine how the boys giggled and jumped about. Sunday, after sending all the boys home, they slept over, we then had a BBQ all afternoon.

Roll on next week.

I support double yellow lines for the zigzag road

2008-07-14T17:11:00.001Z

Last Saturday I had a great 40 mile ride, out down through Pixham, Punchbowl Lane and south through Newdigate until I was completely lost. Nothing new there for the man who does not take a map with him. On South I went until Crawley. Here I turned North and headed back through Leigh, Betchworth, Brockham and back to Pixham and back along past Denbies and yes, up Boxhill again, and yes I got overtaken by 2 people, ... again .... I looked at the lead bike and it said Rocco Forte on the downtube. Now my theory is that the chap pedalling was the real Rocco Forte. I did an internet search and did not find a bike called the Rocco Forte, but who knows. He was going well. The second guy with him also left me standing, so I put my head down and huffed and puffed a bit more to catch him, (I did at the top of the hill). Half way up the 2nd zigzag, head down, pumping the pedals, doing about 9mph (not bad for me), I hit a motorbike. Well I glanced it. Some chap on some old WW2 mudplugger of a bike was parked on the edge of the road. Well I did not see him until the footpeg and my shin collided.

Owwww, but still wanting to catch the guy in front I kept going. So now I have a footpeg dent in my left shin. For a moment I thought I would stop and give him a mouthful, but then I thought it was my own fault, I should have been looking where I was going. So I didn't and he did not say anything to me either as he overtook me a minute later. Note to me, 'keep looking up, dumbkopf'. But then, you, well I, just don't expect someone to park half way up a hill. Ummm dumbkopf, he was probably picking up roadkill.

So, finally not a bad week, training wise. I feel good too, I feel like there is some strength in my legs. Must keep it up. Swimming has suffered a tad and I should go back to the lake sometime soon.

Sophies school sports day coming up this week, I'm on the bench so have time off to fit in some training.

School Sports Day

2008-07-09T12:04:00.001Z

It use to be that there was a dads race and all the dads could establish a pecking order for when they passed by dropping and picking up their kids from school. Now that I have been running for a few years, 'I fancy my chances!', but they don't do it in Brockham middle school, probably because its a bigger school and maybe because of insurance! I'll just have to settle for the 3rd place Personal Best set a few years ago at Daniel's primary school.

Daniel did 'stormingly' well in his races. 2nd in the obstacle race and 2nd in the running race. I'm convinced he could easily have come first if he had not been watching the others in the race and had focused on the finish line more. Ohhhh now I'm sounding a little like a 'pushy daddy'. Well done Daniel, 'You will be an Ironman'.

Sophies sportsday is scheduled for Wednesday, but Wednesday is a total washout. I guess/hope it will be rescheduled. 'Come on Sophie'.

I have added my training plan for the New Forest Middle Distance Triathlon at the top of the sidebar

Blah blah blah ......

2008-07-07T12:37:00.001Z

Another week, more swimming, more turbo training and a little bit of running. Who would have thought that in July I would be on the turbo trainer in the garage?

Come Sunday I was going to go biking no matter what, drink, shoes, socks, shorts, new shirt, new jacket, helmet, stuff, gear, HRM, more stuff, more stuff in the pockets and I was ready. 'Ohhhh darling, could you get 2 packs of butter and a milk fro the shop?' 'but, but, but ..... I .... yes of course darling'. Right, I'll cycle to the shop, get the butter and milk, come back and then go. Great. Clip, clap, clip, clap around the shop. Have you tried walking in cycling shoes? 2 packs of Stork, big milk, in the rucksack, pay and back home. 'Darling, butter delivery'.

'Noooooooooo, urghhhhhh, thats not butter, its margarine.' 'But its a block, its in a packet, it says great for making puff pastry, it has to be butter', 'no its margarine'. 'dohhhhhh', quick, back to the shop. 'sorry, blah blah, butter, blah blah, wife, blah cooking, blah no good, blah', got a refund, went to the other shop, 2 blocks of butter. It's yellow, its a block, it says butter on the packet. I can't believe this is not butter! Pay, back home, 'darling, butter'. Right I'm off, turn around and the heavens open. Rain? Rain, its bloody July, whats going on? The bike on the turbo trainer thats whats going on. Back in the garage, sweat, sweat, pedal pedal, grrrrrrr turbo trainer ..........

Well Done Ollie

2008-06-30T20:24:00.001Z

I did quite well last week, turbo trainer when I could not get out, early and late swimming.

Then the weekend came, Ollie started to get ill, the car has had it's last chance, a couple of BBQ's to increase that protein intake and a footy presentation. Any idea how long it takes to buy a car? Bliming ages, but heres a hot tip. Buy a car on the last day of the month. Salesmen will negotiate. It's all about monthly sales figures. So we have a new car. What else could take up time? Ohhhhh school sports days? Work? Ha, This latest contract is proving to be an issue. Might be finding myself with time on my hands!

Still Ollies doing well, he got the 'Golden Boot' award again and has the 'Team Fair Play' award at home for the summer. All the footy coaches/team managers really, really rate his 'finishing'. He plays centre forward and its his job to score goals, which he does very well. I don't know how he does it, but he does and he does it very well, all the people with opinions that matter and are knowledgeable tell me so. Good on you young Ollie. Better buy him a new bike then. We did think we would go to the Evans Sale, but the queue was unbelievable. Maybe get there another day.

Picking up my skirt

2008-06-25T14:13:00.001Z

There is nothing quite like someone suggesting you have not got what it takes, the weather picking up and a denied opportunity to go for a bike to get you going again. When I blogged, 'Got any Thoughts', I got one. A clonking great big one, that set me off thinking 'I'm not worthy' for the weekend! Then the weather picked up and it got warmer, which is always a bonus to making you feel good about things. Finally there was, I thought, an opportunity to go for a bike ride on Sunday, but let us say Sarah did not agree!

Saturday morning I woke early, thanks to not sleeping because of that 'clonking great thought' and thought swimming. Looked out the window and saw 'wet', too wet to go to the lake I thought! So I went to the Dorking Masters Session instead. A busy session with half the running club there, so I went into the second lane and had a storming swim (storming for me anyway).

Come Monday, I was in full on, 'I will do this' mode and knocked out a 40 min run. This is a run that normally takes 45 mins to cover, I felt like I was flying. Then on Tuesday I did 80 mins on the turbo trainer in the garage. Pity to not be on the road, but 2 sleeping children in doors meant I needed to be at home.

I asked, and all I can say is:

2008-06-24T11:54:00.002Z

Got any Thoughts - anyone?

2008-06-20T11:05:00.001Z

I feel the time is coming. The time when, if I am going to do and Ironman, I should decide which one I am going to do. When I start to think about this more and more factors come into play. Should I do an Ironman syndicated event or a Long Distance Triathlon? Where is the flattest course? Should I go abroad to do it? What about time of year/temperature? Should I do it at all? What about all the training? Will I be ready - ever? What about my toe? And on and on and on. Can I make a decision? Nope, hopelessly lost without a clue. One thing I know for sure is that if I don't enter one, I will never do one, and when I sit in my chair in the old peoples home, the one by the window, back against the wall and across the room from the TV with daytime TV showing. What will I think then? Will I always regret never having done an Ironman? Will I think I should have done an Ironman syndicated event?

I guess 1 answer is, play it safe and just enter one, enter an Ironman sanctioned event and if I fail, then I fail trying. Another is, you only live once, you don't know whats coming around the next corner, so get on with it. And finally, no one said it was going to be easy, in fact if it was it would not be worth doing.

I know all these things, so what to do?

Some Progress

2008-06-17T11:32:00.000Z

The weekend came the trainers beckoned me. 'Come running, come running', they whispered. First I had a car exhaust to deal with, so it was not leap in the car and drive to a lake at 6am, it was ring around the exhaust fitters and find somewhere with the part. Kwikfit it was, so bike in the back of the car I drove to Kwikfit left the car and cycled back up the hill for 30 mins cycling. Why is it even with fresh legs people cruise past me going up this hill? What do you need to do to improve at it? The rest of the day was gardening, housework, teaching Sophie to ride (well done Sophie, you will be my triathlete), and buying gerbils. Well what else do you do on a Saturday? The car never came back as Kwikfit couldn't get the exhaust part until Monday. Grrrrr, cars, what a pain. Saturday evening and I did that run for just over an hour, felt good not like last week.

Sunday was the Brockham Badgers FC big tournament and I was on parking duty, (no Daddies Day lay in for me). No, 7am on my bike (only one car remember) down to Brockham, where I stayed until mid afternoon doing parking and watching Dan play footy. This is an amazingly big event done each year and it really is amazing to see what can be done all by volunteers. Instead of cycling home again, I took the long route south out of Brockham, Blackborough, Dorking, Ranmore, Westhumble, Leatherhead, Fetcham, Bookham, some road to Shere and take a left up a great long hill (ahhh I remember this hill now, its got a flint bridge over it, and I almost lost the will to live going up it when I followed the 'Legs of Steel' route), then back along Ranmore, down to Dorking, back up Boxhill. Quite nice really, hills at Blackborough, Ranmore, Fetcham, 'that road' and Boxhill.

Then I could get a 'Daddies Day' rest! (should have done a brick run really!)

Swim Technique Video

2008-06-16T13:01:00.001Z

'Yer a big girlpants Curtis!'

2008-06-12T08:52:00.012Z

'I have a dream ...... I have a plan ...... but I am a big girlpants'.

I could get up early in the morning and go for a run, is 5:30 too early? I could run at lunchtime, but I don't, I work through to get stuff done. I could run after work, but what if someone sees me in a pair of running shorts? I could run/bike/swim when I get home, but after 2 hrs driving my desire to get up and do something is low. I have even missed 2 masters swim sessions now. I am a girlpants, I can imagine any excuse possible to not do something and yet I know if I don't do it I am on a road to failure/disaster/pain. Consequently this is the second week I have been looking at my plan and seeing sessions slip past and no effort put in. Thats all base thats not getting done, I need that base. '5 miles is a hard run for me at the moment, come on ..... get your motivation back'.

What a loser.

On a positive note. Sophie can ride her bike now, she has cycled unaided. Woooooooooo, she is going to be a triathlete, go Sophie, soon be cycling up and down the Close like Chrissy Wellington. Go Sophie, go Sophie, go Sophie.

Ohhh and about riding bikes. An insight I learnt this week.

I came back from my 'big skirt' ride with a painful soft and squishy area. Well you would too after sitting on a saddle for so long. Well I got thinking. When I bought the bike the bike shop guy wiped out a jar of stuff from 'under the counter', and asked 'something for the weekend sir?' No, really he said, 'something to help with chaffing?'

'No' I replied, 'I don't get chaffing'. But after my 'big skirt' ride I thought and wandered if it would help with the discomfort I was now feeling. So I went back to the bike shop and had a discussion with the bike shop guy about cream to slap on your soft places! (what else do you discuss in a bike shop?) 'Would it help?' I asked.

'Yes', he told me assuredly. So I bought the pot of Assos cream.

Last Saturday I got ready for my ride and thought I would try the cream. I unscrewed the lid, remove foil, stuck my fingers in and slapped it on liberaly, 'as directed by the bike shop guy'. Now my thought was that this stuff was like Vaseline. I thought it lubricated those parts that need taking care of. But, I was wrong! How did I know I was wrong? Well something to do with the burning sensation of 'having rubbed aftershave into my sac', might have been a pointer, as I walked around like John Wayne looking for ice. Time to read the label I think, I hope I haven't got it mixed up with chain lube!

A Big Skirt

2008-05-31T20:16:00.002Z

Todays bike ride was a big skirt because it goes all the way around an area thats full of hills and I avoided them like the plague. The consequence was a 50 mile bike ride. That will teach you for whimping out from a hill! Didn't really set out to do that far, it just kind of ended up that way.

The day started with a swim in the lake. A couple of curcuits to knock up 1900m.

Then after all this to balance out my ying and my yang I have done some house work and went to the garden centre to make up some hanging baskets and put all the Waitrose shopping away. So now feeling balanced, I am putting my feet up.

Tomorrow is the Dorking 10, luckily I'm not running it, I'm a marshall so you will find me standing on a corner in the country.

Bye

Holy fly in my eye

2008-05-28T09:36:00.003Z

Summer early evening rides ...... a fantastic time to ride your bike as you race along country roads, greenery everywhere. A time of day that you share the countryside with a few million insects flying the opposite way. Someone needs to send these flys to flight school and tell them to fly on the left. That way we could avoid the air accidents and near misses.

Last night I was determined to get a brick session done. Thats twice around the 8 mile 'Ballbuster' loop and then a 9km run. Powered by 4 macaroons and a Hornet Juice. The bike route comes back up Boxhill twice, and its not the climb thats the problem its the speed or lack of speed at which I do it. But last night not having ridden 30 odd miles before reaching the hill I climbed it a bit better. In fact I felt better on the second climb, was this the HJ kicking in? Still I felt good throughout the ride, and my heartrate was good and low as well.

I came off the bike and straight into a run. My legs felt like jelly at first, but soon became running legs. Hopefully as I do more of these bricks this will improve and by September I will be OK for the triathlon. After 45 minutes running I felt good, and still had energy to go. Thats the second time I have felt good towards the end of a run and both times I have used HJ.

Andy's Awesome Triathlon Training Day

2008-05-24T19:23:00.003Z

Andy’s Awesome Triathlon Training Day, bought to you by 3 servings of Hornet Juice, a hot cross bun and a cup of tea. Every Englishman needs a cup of tea first thing in the morning, theres a gene for it. So with that out of the way, I had my first HJ. Swam 1900m around a cold lake, came home, mixed a second HJ with energy drink and hopped on my bike for a 4 hour ride. Once back I was straight out for a 2.5 mile run and then the last serving to help recovery.
'But, how do you feel Andy?’
'Well not too bad, ache a bit but feel good and ready to get on with the rest of my day. Not hungry, not dizzy and no stomache upset either.'

‘So, Hornet Juice is good for you then.’
‘Heck yeah boy, I mean yes it is jolly good.’

It's a real surprise that I made any of this today. It was 7am before I thought about setting off for the lake, I thought I would be too late. Then there was no diesel in the car, so I decided to go in the opposite direction to a garage, fill up and go home again, but a sudden rush off blood to my head said 'No' and I found myself heading for the lake. I had 1hr when I got there before it shut. So quick park, pull on my wetsuit and head straight for the water. Spent a short time acclimatizing and then in and off. 2 curcuits in about 45 minutes, straight off and without going off course too much. So excellent.

After that I returned home to get on my bike. Now theres a hill out of Westhumble, I have never seen it, but heard about it. I have seen it now and the sign before it saying 20%. But 20% is not so bad at the beginning of a ride. Can't say the same at the end of the ride as I made my way back up Boxhill being overtaken by everyone.

Back home I pulled on my trainers and set off, I was going to go for a 8 mile run, but 2.5 miles seemed a much better idea. Again I had that terrible backache thing going on.

My thoughts? Well certainly not so worried about the swim anymore, more worried about the saddle soreness on the bike and the back pain on the run!

It begins

2008-05-22T11:29:00.001Z

Sunday I got up early to jump in the lake again. First the Hornet Juice, 250ml before I set off, this stuff is a mixture of amino acids and helps your body to convert its fat into energy. Does it work? Yep I think it does do something, anyhow I drank it back, eat a clif bar and drove to the lake. The water was not any warmer than the week before but thankfully my wetsuit works a treat. After a short while on the pontoon getting use to the water, adjusting my goggles, being nervous, I plunged in and started on a circuit (950 metres apparently). Sighting as I went I did not go to far off course, but probably could sight less and end up faster. Up the lake to the bouys, round the bouys, sighting as I rounded. Follow the lake bank down to the bottom bouy. You can't see it until close by. Round the bouy and sighting for the blue motorway sign, looking straight into the sun. Nightmare and way off course, found the last bouys and headed back for the pontoon. Back on the pontoon I thought about my swim, looked at the bouys again thinking of ways to not go off course next time. A lady who had set off ahead of me then swam up. Ohhhhh, I've managed to overtake someone somewhere. Then I jumped in again, not expecting to be able to make another circuit, but I did. Sighting was better and I came out feeling good. A bit wobbly but full of energy. Called it a day right there and drove home to find everyone just getting out of bed!

Monday, Tuesday - Nothing.

Wednesday, got home early and thought I would go for a run. Oliver was going to come with me, then Dan and Sophie came home and they were going to come as well. Whilst Sophie got a drink and changed into trainers, I checked out the garage to find Oliver and Daniel having a row about Oliver using Dans bike, and Dan wearing Ollies belt. For goodness sake I said, your just turning a simple fun thing like a run into a nightmare. Boys, or is it 2 boys 2 years apart in age? They can play together great, but they can also be such pains. Neither will share with the other, and they both end up in these confrontations about their stuff and before you know where you are one of them will get hurt. This just gets on my whick, so I told them they were not coming with me and Sophie and I went for a run. For 6 years old she ran awesomely and we did a mile, and it was great, and it would be great if the boys can get over their issues and come too.

Wed night, more HJ and a masters swim session. Does this HJ work? Well I did the session and was still in the pool after everyone else had left. So after this and Sundays lake swim that I did not expect to be able to do, I have believe it does do something. Lets see what happens at the weekend.

Let the training begin

2008-05-13T21:00:00.002Z

Time is ticking down to the start date (Sun 18th) for my training plan. 'you have one? well thats an eye opener'. Well actually I don't have one but it starts Sunday. Top of the plan is to get to swim better and the first step was an open water swim session with a proper triathlete. Thats why I found myself upto my neck in a cold lake at 7am last Saturday morning. So first tick, test new wetsuit. It works hurray. Next tick to get is to pick up my running to a decent distance again. ohhh and make a plan. ohhhh and stop being such a wuss. Rick (full on triatlete and awesome fit guy) showed us how to turn a bouy, sight and breathe, get the wetsuit off and experience close quarter swimming. It was great fun

Look away if you are not worthy!

2008-04-27T19:15:00.002Z

This is a picture from Busselton. The Ironman course is marked out on the pavement with this M dot logo.

I showed it to Dan and Ollie and then told them to look away because they were 'not worthy' to look at the Ironman logo. Only Ironmen and Ironmen pretenders (like me), are allowed to look at the logo. Needless to say, they took no notice and laughed at me, told me I would never be an Ironman and then jumped on it. Sometimes I wander what impression I am leaving on their developing minds!

But I'm over it now! This week I have been getting back to normal. Dealing with the post took 2 days. Took the opportunity to get the car serviced, which allowed me to run up Boxhill and cycle down again, also went out for a ride with Martin (just back from IM South Africa), think he did a time of 12hrs (ish). Quite awesome I think, sure I could not do that. But we rode 40 miles and whilst he struggled on a few of the hills, he left me on the serious ones, even though he did an Ironman a week or 2 ago.

Work looked thin on the ground until Friday when all of a sudden it appears I could be in demand. I have a couple of weeks work starting Tuesday (in Newbury!) but then hopefully something more longterm nearer to home to see me back in the harness and complaining about not having any time! Hey ho, onwards.

Is this the closest I will get to the start of an Ironman?

2008-04-21T10:30:00.005Z

(Me at the start of the Ironman WA swim course)

We are back. We have been on holiday for the last month in Western Australia. Home for everything thats out to get you. Fish that eat you, venomous snakes and poisonous spiders. It's also got an Ironman.

I just had to go there and see the place. Busselton WA. Theres an awesome long pier there and the swim course goes around it. I thought I would swim around it, but my head did overtime about sharks and I got nervous. I did swim to a bathing platform, I got there at the same time as a couple of young guys who swam from the pier. Their first words were, 'wheres the shark net?'. Ummm confidence booster? Not. I swam back double fast. Back on dry land I was admiring a Trek with aerobars, (Modone?), started to chat to the guy and got another bit of advice about sharks. 'Don't be at the back'. He called it the sick seal principle! So what with there not being another swimmer in sight I chickened out. I have done some other swims though, including in the Southern Ocean and also at Cottesloe Beach, Perth (where there were loads of swimmers).

Pictures from the Ballbuster

2008-03-18T10:07:00.004Z

Click the title for pictures.

Thoughts

3 days after the event and I have done the usual cut and paste the results into Excel, sort, resort, review and pour over them and reflect.

Well I expected to be near the back of the field, when I have found I am usually in the first 1/3 of the field in a running event, I believe these 'endurance' events attract a fitter field. So being near the back after not following a consistent training plan before the event is no surprise to me.

I should have put in twice the base training I did, that's more running miles. That would have helped me on the last run where I just ran out of steam.

Second I need to work on the mental side as well to push on and not give up. That last run, I basically gave up at the start, pushed on through 6 miles to Mickleham but failed as soon as I was faced with a hill. The burning in my legs and the pain in my back did me in mentally, time for the self help podcasts.

Third I need to do brick sessions to get used to the bike to run transition. I really did set off at a shuffle, it was quite embarrassing.

Fourth, I need to do it again. The course beat me this time, and I need to do the training and get revenge.

Fifth, I need to cycle hills, the world and his dog overtakes me on hills. I stormed past people going down through Headley (technical) and Lodge Bottom road (downhill), but they all caught me and left me on the climb up the zigzag.

Time to draw up a plan for the New Forest Middle Distance Tri in Sept.

My Balluster

2008-03-15T17:19:00.006Z

My Ballbuster 15/03/2008

Food:
Before: bowl of porridge with golden syrup and a mug of coffee.
During: 7 SIS Go gels, 1 cereal bar, 600ml High 5 4:1 Energy mix, 2 cups of water (720 calories)
Total distance: 39.99 miles
Total time: 3:53:40
Total calories: 3564 calories
Total Ascent/Descent: 2510ft/2703ft

First Run: 1:02 approximately
Bike: 1:34 approximately
Last Run: 1:15 approximately

My day started at 6:00am with me shouting out ‘Sophie’ as I had a bad dream about Sophie being to near to a snake. Is this a sign about the day ahead of me? I got up, made my porridge, stirred in a good helping of golden syrup, drank a coffee, made up my drink mix, gave Sarah a cup of tea and headed off for the event.

The start was a mile down the road by Boxhill viewpoint. I paid my BTA day licence money, picked up my race number, shirt and goody bag and headed to transition to rack my bike and fuss about how I should prepare my T1 and T2 kit. In the end as I thought it would rain, I had a bag with more plastic bags inside (the environmental option), so I would only need to grab my T1 or T2 bag and go. Nice idea?

The start is outside the bike racking and marked with a bag of flour 10 minutes before the start, (the high tech option). We all milled around warming up and asking questions about which way to go as we all peered into the fog the other side of the Donkey Green.

Then we were off, 'pacing Curtis, pacing, you’ve done this circuit plenty of times (not 5 times at one time tough), remember the last mile is coming up the zigzag hill'. The pack ran along and we chatted about the course ahead. My heartrate was in the 165 range so I thought I would slow down to bring it down. I did, to the 160 range, still not low enough, but on perceived effort I felt good. As the run went on it felt like I was being passed by everyone. I thought I was at the back of the pack as we set off, so by now I must be last (ohhh no). We ran on and soon reached the first ascent, more people passed me, half way up, I looked over the edge to see how many people were down below, no one! (gulp).

Then into T1, and hey look at all those bikes. I’m not last, in fact I’m just over half way back in the pack by the looks of it. T1, shoes, gels, helmet, bike go. A long run out of T1 across the Donkey Green and carpark before you reach tarmac. Then on the bike and off. Ohhhh yeah, I feel good, felt tired after the run, but now I’m on the bike and I’m flying (or is this just my overactive imagination and dream I could be Lance!). But fly along I did. I came to Headley and the bends/downhill incline. I found that I did not need to slow down, I felt comfortable though the bends (my first ever ride was through here and I nearly ended under a bus), come the corner into Lodge Bottom Rd and I absolutely flew, take the corner wide and power up, then its downhill and you fly. This must be the fastest bit of the course and where I got 38mph.

Speed graph, first run is definitely faster than the second run

Down to Mickleham and the uphill starts. Again people started to overtake me, I really need to learn how to do hills quicker. Up I went, zig follws zag follows zig. At the top I started to shift up a few gears and speed up as I approached te Viewpoint. Then bang, arghhhh, cramp in my right calf. Then it came on stronger and stronger. I had to stop, unclip and stretch it out. You can see this in the Pace graph as the second spike. Me at a total stop stretching out my calf as the field cycled past.

3 spikes, T1 T2 and at 1:30 where I had a horrible cramp and had to stop to stretch it out.

Back on the bike and a few more twinges later I was still going. The 3 bike climbs were not too bad, but getting off the bike at T2 was hard. My head said run into T2, my legs said, ‘no way’, so I walked/trotted to the racking, trying to take off my jacket. Racked the bike, changed shoes, picked out my T2 bag of gels, and ran off. Ohhh run back, leave helmet. Run off. Ha, did I say run, how about shuffle. Message to legs, ‘do you remember how to run?’. After cycling it took about 2 miles of shuffling before my legs felt vaguely like a running motion. Well lets be honest here from the start of the run my head was in damage limitation mode. I kept asking myself how long I could continue. Along Boxhill road is mainly flat, then a slight incline to Headley, then downhill from there to Mickleham. I somehow convinced myself I could run to Mickleham and started to sup the gels. People were passing me and I actually passed a few as well. I kept going feeling pleased as I slowly overhauled people. But then we were at Mickleham and the uphill started. I calculated that if I ran it would be 30 mins and an hour to walk back uphill. An our would take me well over the 4hour mark. But I was done. The first hill, before the zigzag and I walked the final 20metres, the damage was done, that mental border had been crossed, walking was going to happen. I ran down to the beginning of the zig zag road, turned up and the pain started. The pain and burning leg muscles, the pain in my back muscles. Walk, fast walk, swing your arms, stride along, try a run, pain, walk, run, pain, walk. And so it continued all the way up. I was not te only one though, and as I started to run I would catch them again. Coming to the last bend and I started running again, the final incline and I had to run it, just past it was the end. I just had to grit my teeth and do it. ‘Do it’ I did and I crossed the line in 3:53 on my Garmin.

What can I say? That was tough, very tough, the field must be made up of good athletes, so being near the back will not be a surprise to me. Very tough, the second run is super hard, I can’t believe I have ever run any slower than this before.

I am entered for a Middle distance triathlon (1/2 Ironman) in Sept. That is going to be super super tough. There is no way I will be able to do this with proper training. I haven’t done a lot of training for this event and I have suffered for it, but managed to make it through.

If you start at the top the only way is down, then up and down and up and down and up and down and up and down and up again. Is it any wander you loose the will to live on the final up?

What can you say about my heart rate, except, ‘how come your still alive?’ I think the first run shows up here as the erratic bit upto about 1hr. The smoother less erratic bit in the middle is the bike and the final ‘spider trail’ from 2:45 is me hanging on and eventually loosing the will to live coming back up the hill. I think this must be me going anaerobic and not able to clear the lactate out of my muscles.

1 Week to go

2008-03-09T21:28:00.003Z

1 week to go till the Ballbuster.

Ohhhhh my god. Have I done enough training? Well, the answer is absolutely not. I have been so off plan its awful. I haven't done 16 miles of running this year, I haven't done any brick sessions either. So how this is going to go will be interesting. The plan will definately be one of watching my HRM and plentiful amounts of energy gels.

Got an 8 mile run in today though. including a climb back up Boxhill. Didn't feel too bad but not what I would call easy either. After I got home, Sophie said she wanted to go for a run. Off we went, and I am amazed at her. I said, what do you want to do Sophie, once up and down the close? No, said Sophie 10 times! Well after once I asked her again, did she say thats enough? Nope, she said lets do it 3 times! So thats what we did. 3 times up and down the close. Now the close is on a hilland about 200m long. So Sophie, (6) ran 600m. Well done Sophie, will she be a runner? That would be so cool

2000 metre swim

2008-03-06T13:45:00.002Z

2000 metre swim

Wednesday and I started to feel like I could do something. Or, Wednesday and I cannot put it off any longer, the excuses have run out. I haven’t been swimming for 10 days, I was looking forward to jumping into the cold water. I can’t be doing with this stepping down the ladders business, just jump in, that’s my way. Then start swimming quick to warm up!. Felt good as well, did not feel tired (to start with), and could concentrate on my form …. Stream-line, roll, kick, stroke, breathe, well what else is there to think about at 9pm on a Wednesday? I still swim like a cod, but I am a happy cod. 2000m of drills and just plain swimming later and I climbed out, everyone else had drifted off earlier with cramps/done enough/cold. It was 10:15pm’ish so it had taken about 1:15 to do 2000m.

I have estimated I will do 1900m in 50mins in Sept, but really have no clue how long it will take. If I do 25m in 25s that’s 100sec/100m, so 1900sec for 1900m. 1900sec is ….. quick calculator ….. 31.6mins. Ohhhhh, alright so say I take 40sec/25m, that’s ……. 50.6mins. So, I think I take 25sec to do 25m. What allowance to make for the push off from the end of the walls? Well not a lot, as I don’t do that much of a push off and often surface before the flags. Ummmm 50mins has definitely got to be do-able, and I should be able to do better. Ummm what allowance to make for a wetsuit? Ummmmm surely some Tri-geek has a Tri-calculator to estimate swim times? Where are last years NF Middle Distance results?

Ummmmm well that’s enough of looking at the results and sorting/filtering in Excel. OK so the plan is, to finish! I don’t think I will be setting any records, they all look like dolphins named Lance Armstrong.

Turbo trainer tonight.

RE: Continued manflu

2008-03-05T13:13:00.002Z

Continued manflu

Thought I might get a chance to do a long run at the weekend, but manflu continued. I thought I was in a getting over it stage, so as not to ‘bring it back on’ I decided the rest would be better. Consequently, no long run. Instead we went to see Brainiac Live in Wimbledon. Sarah had found out about this and we all went on Saturday afternoon. A good show, full of bangs, flashes and audience participation. A bit like a pantomime really. The kids loved it, even Sophie who probably thinks it’s magic.

Sunday I took Oliver to his rugby match and messed about on the side line with Daniel, who was there to see if he wanted to do rugby in the future. We were hoping that the sight of these 13 year olds, and some of them are the same size as me, charging down the pitch like rhinoceros would put him off, but apparently not! Can’t see it myself, in fact I couldn’t see myself stopping some of the oppositions forwards, they literally are the same size as me. Daniel would be flattened trying to stop one of them, theres no way. Even Oliver looked a bit cautious of them. So he has got some common sense!

After that it was all back home. Sarah had gone to the ballet with Sophie in Worthing, so we had all afternoon to do homework, hoovering, tidying, cleaning, washing, quilt covers & cooking to impress Sarah and to give her a break from the jobs she does when we are all at school or work. No long run today then. But then the manflu is still there. Can’t say I feel fit and healthy yet.

Take a break ........

2008-02-28T21:05:00.003Z

After Sunday I thought the bike deserved some love. Monday was 'Love your bike' night and she is looking lovely and clean again. From there it's all down hill. Tuesday came and went, Wed I started being ill, Thursday definately ill. A clear case of 'man flu'. What an excuse to miss everything out and wait until the weekend, when hopefully I will be better and I can go get a decent long run done.

What have I done? Well I entered for the New Forest Middle Distance Tri (a 1/2 Ironman to you and me). This is my big event for the year. It's in Sept so I have plenty of time to 'not' train (see links to the right for link to website). But, lets start out hopeful and try to do some training. Especially swimming ehhhh?

The day I discovered 100km is not 60miles

2008-02-24T20:52:00.005Z

63.23 miles, 4:01:25, 15.7mph avg, 37.1mph max, 148bpm avg HR, 3500ft ascent/descent, 2615 calories, 1200ml High 5 4:1 mix, 4 energy gels, 1/2 energy bar, 1 banana

Man that was tough.

8:30am we all met at Robins house before the start. We all rode together to the start and after registration we all began together, but that was the last time we saw each other together. So how did that happen? Well Robin, what can I say a legend and very competitive set the pace and within 1/2 mile the pack was split. Robin, Andy Fay and I went off the front, chatted about dropping back with the others, but it didn't happen. We were off. Shortly after Effingham and the hills began. I somehow managed to stick with Robin across the North downs hills, even in my proudest moment managed to be in the right gear at the bootom of a hill and half way up managed to overtake him. But not for long! By the time we got to Abinger Hammer he had dropped me and was off. I then spent the next miles alone catching some people and being overtaken by others. Occasionally a group would go past but I had no chance of hanging on the back of them. Martin came up at about 20 something miles and we worked together, catching another rider who joined in, in an attempt to catch Robin who was up ahead. But at a corner they accelerated out of it and dropped me. At the halfway point I rode up to find Martin did catch Robin. Had a banana, then Andy Fay came in. I guess we were at the stopping point for 10 minutes and off again. The idea was to work as a group of 4 and pile on. We did work quite well together and the benefit of working together was awesome. But the hills started and I got dropped off the back. This hill was a 'Winterfold Hill' look alike, it went on and on and kicked up towards the end. I was in bottom gear, standing and desparately trying to get up the hill. Then there not being any weight on the back wheel it slipped and my speed fell off, just like my first attempt at Winterfold Hill. I hopped off and walked the last 30 metres to the top. (Bum). Back on the bike and off again. At some point there was a long descent and a left turn. Well the London Dynamos train of 4 did something wrong and there were riders flagging everyone to slow down. I took the corner slowly and saw the riders had just about got themselves out of the ditch. I piled on and saw Andy Fay up ahead. I eventually caught him up and we cycled together until another hill when I again got dropped. The London Dynamo train over took us, an awesome sight to see them and the sound, amazing. From there on I saw Andy and sometimes Martin up head, but never managed to catch either of them, even at Albury where they had to wait for the railway crossing and I came along. After Albury, and across the A25 there was Coombe Bottom hill. Ahhhhhhhh, a long climb. Up ahead someone fell off in front of me, after the long climb comes a hairpin bend and another kick up to the summit. Photographer on the corner got a picture of me,
I told him 'I'm not looking my best'. As by this point I was out of all energy gels, nearly out of drink and only half an energy bar left (which is hard to eat with siliva). I forced myself to get up the final incline, overtook another rider just before the summit and then sped off across Ranmore. Yeeeee haaaaaaaa, I made it. So chuffed. But in my mind I knew that there was another hill that tey could send us up. For about 2 miles I lived in fear! Then I past the junction. (There is a god). Coming back along the main road towards Effingham and Fetcham I started to watch the clock. Believing it was 60 miles I thought I was coming in under 4hrs. As the miles past and the clock ticked towards 4 hrs I wandered where te finish was. 4hrs past and 60miles went past. Then I was in Fethcham and stormed to a strong finish and met the others. Robin was about 15minutes ahead of me and Martin/Andy were not far behind. Cake all around.

2600 metres

2008-02-21T15:32:00.004Z

Monday
Ran from Work to Clapham junction

Wednesday
I had one of those weak moments and wavered before swimming on Wed. I often have them but after I have been and done the swim/bike/run session I always feel better for it. It's almost worth having these moments to feel so good about having completed the session afterwards. So Wednesdays excuse could easily have been, 'the trunks are in the washing machine', and I was happy on the couch of doom when I heard the washing machine finish its cycle. Ummmm dilemma. 'Do I go or do I stay now?' I went. The warm up was 10x50 alternate front/back. Then 4x100 IM. Then 3000m swum as 3 sets of 10x100 on 2:30 (or something!) basically you swim 100m, rest 5/10 seconds, repeat 10 times, then rest for 2 minutes and do it again and again. Well I did not make it all the way. 1000m was OK(ish), then the next 700 was a struggle and everyone else (except 1) had jumped out by the time I got to 700m. But not too shabby, 500m + 400m + 1700m = 2600m. Chuffed, never swum so far before.

Friday

New toy arrived in time for the weekend. Well 100km is a long way and I thought I would need 2 water bottles, so I need a 2 water bottle carrier, and it looks totally 'ironman', and perception is reality!

Sarah's Training Continues

2008-02-17T20:42:00.010Z

My training,

Last week ended with a 5 mile run from work to Clapham, and swimming on Saturday morning. Right enough about me!

Sarah's training

Sarah has kept with the plan and exceeded it! All week she has kept to the schedule, and on Sat I came back up the hill so she could do her trianing ride whilst Oliver played football. It all got a bit tight on time!

Here she is leaving the house. Note the nice big smile, cool shades, ipod in and phenonomally expensive Giro Pneumo cycling helmet (it's mine!)

and she was off, flying down the close, Queen loud in her ears. So Sophie, Daniel (ummmmm) and I jumped in the car and drove to the viewpoint, it's hard being a 'domestique!'. We got there and waited for Sarah to comeback up the zigzag.

Here is Sarah on the way back upto the Viewpoint coffee shop. Note the huffing and puffing chap behind who she has just dropped, just like Lance Armstrong!

In the picture it looks like Sophie is running alongside, but that would be impossible. The average TdF rider does about 35kph and Sophie can't run that fast (yet).

We jumped back in the car and raced to the Smith and Western to get the next picture. Sophie took, Daniel sat in the car in a huff.

Then Sarah was back, still smiling.

Night Swimming

2008-02-14T15:13:00.004Z

Well another not alot week. So far I have been swimming once. DSC Masters Session, 45 mniutes into the session, I'm ploughing along, (remember I use to flounder along), OK not ploughing as such but head down, rotating shoulders, good kick going on, glide, stay streamlined, pull, trying to keep up with the 2 ladies in front of me, and ahead of the 1 guy and 3 other ladies behind. So there I was concentrating on the 100 things you need to remember whilst still trying to breathe all so that you move forwards, when the lights went off. Ooooooohhhh, oh well carry on to the end, no, everyone stops and climbs out and we all stand there whilst the centre staff run around. Then the news comes back, Dorking has a powercut, not just the building, but all the way down the high street. So thats the end of swimming for the night. What I need is an underwater head torch!

Ahhhhhh, I lead an exciting life

Sarah is keeping up with the plan. She is now half way to the old peoples home, coming down Boxhill. Which means she has to turn around and cycle up the hill for 800yds with the last bit giving a little kick up towards the coffee shop. Now she tells me, I can do it, no problem, I use 1st gear, but its not a problem. (There are an awful lot of people who use 1st gear and also on some very expensive carbon bikes). But not quite the 'its easy' she told me last week! Base training its all good base training. Next challenge is the Lodge Bottom road loop (8.5 miles).

Flexible Training

2008-02-12T13:04:00.000Z

When I have a training plan I am obsessive, if it says I should do 45 mins on Sunday I need to do 45 minutes on Sunday. Not Monday, not Saturday but Sunday. That is making allowances for missing days completely!

So I should not have been surprised on Sunday when Sarah missed a training ride. I thought she had fallen off the schedule. But no, she was exercising flexibility and she did it on Monday instead. Excellent technique and demonstrates how important it is to fit family and training together.

It also shows me up completely and I need to learn from Sarahs example. It also means I don't have the pictures of Sarah on her bike that I planned to take on Sunday.

My Sunday training went out the window and I spent the morning trying to teach Sophie to cycle. Now Sophie is not like the boys. Oliver was committed, he did not get the cycling thing straight away, but kept at it until he got it. Daniel, well he just hopped on his bike and went without any help from me. Sophie does not really want to ride a bike. She laughs and giggles and makes me laugh. I run alongside saying, 'balance Sophie, balance'. Sophie laughs and giggles and I am not sure she knows what balance means. I try holding the seat, the handlebars, I try holding her up with my jumper slung under her arms, and I can feel she is leaning on me not balancing. I tried getting her to try and lift her feet up when the bike was standing still. I think the problem is that she does not see princesses cycling, so why should she?

* Excellent News * The training starts now

2008-02-07T13:14:00.000Z

A few weeks ago, Sarah began her campaign to have an October holiday. 'Curtis, these things get booked up quickly', 'we need to get on the case'. So I set her a challenge. 'If you cycle UP Boxhill we will go away in October'.
Then I drew up a training plan, starting with a gentle cycle to the viewpoint coffee shop and building to a full ascent of Boxhill. This I stuck on the fridge door.

Here is a view from halfway up Boxhill. It's almost alpine and zigzags up about 500ft I guess.

Sarahs Training Week 1 - The UP Boxhill Challenge

This week was the first week of Sarah's training, and she IS doing it. Sunday afternoon Sarah and the boys cycled across Headley Heath, Monday Sarah cycled to the coffee shop and back.

Wednesday she did it again, and Sarah tells me, 'it's easy, no problem'. Excellent news. I'm so pleased and so proud that Sarah has taken up the challenge, the plan now has 2 ticks on it and I am sure there will be a lot more. More on Sarahs training to follow ............

My training.

I was a bit sore after Watford, so decided to do some turbo sessions. So out to the garage I went. On Monday and Tuesday I did 37 minutes at a cadence of 80-90, with a a few minutes of standing and pedalling. Wednesday was swimming night and test out the new goggles. These are the goggles that when they arrived and I messed about with them for an evening I nearly sent back as I found them uncomfortable. But on Wednesday they were great, not uncomfortable, did not pinch, and did not leak either. Hurray! Currently looking to do a long run on Sunday. Got to build up the distance as the Ballbuster is 16miles of running. But before that I have a 100km bike ride as well. The Spring must have sprung!

Watford Half Marathon

2008-02-03T16:47:00.000Z

Sunday 3rd Feb, 10:30am and the gun went, well it didn't. There was no klaxon either, just the guy on the tannoy saying 'go, go, go now'. I thought we were still just int he moving forward stage where the pens move forwards. So we were off. I did this race 2 years ago. I was going to comeback and do it last year but Sarah was ill with the beginning of her gallbladder problems, so I never made it. Today I was there, 5 degrees C, cloudy and blustery wind. This 1/2 marathon is a big event with nearly 2000 runners. I had met a chap in the HQ hall earlier who had just started running and had a London Marathon entry in April. We had a chat about Garmins and HRM's and walked to the start together.

The pace felt good as we headed out of the park. At 1 mile we we going up hill through a housing estate. Soon we were out into the country lanes and crossing the M25. Now I can't remember the order of things here, but there are a number of hills in this run. Fun as I did not remember them being so big! There are at least 3 that are steep. Proper steep, the pack slows right down, and some people sound like they are never going to make it, but they do, and worse, they overtake you!

One lady in a FLM shirt overtook me, and glanced back at me. She breathe was laboured and I wandered how she was going to make the distance. I gave a little bit speed and went ahead but before long I could hear her behind me. Somewhere near 8 miles she was still there. I put a serious bit of effort in and sped up for about 400 yds, cutting through the field. Its such a shame I can't run like that for the whole race. That managed to drop her.

The wind gusted and whenever I felt it coming I looked for someone to shelter behind. See all that cycling has led to me getting tactical! I think this was a good strategy, it was a bit like drafting and I had to watch that I did not trip on their heels. Then when they were a bit slow I would look for someone coming through to bridge the gap to the next group ahead. Ohhhh I am sounding like a cyclist.

The hills kept coming and I was feeling tired, but I managed to push on through the last 2 miles. The last 800yds is back in the park, with the last 400yds a long straight to the finish. Time for the final, final push, give it all I have left. 'you can collapse after the line!'. I gave it everything and flew down the lane, thinking about speedwork sessions at Pixham and not being about to keep up the pace for a whole lap! Keep going, nearly there and I was passing people. 100yds and someone else tried to push on as I came up to him, I saw him and pushed more. I crossed the line ahead of him and hit the button on my Garmin. 1:40:56 about 20 seconds slower than 2 years ago I think. I wanted to do 1:39 something but 1:40:56 is good.

Need to go off and check my splits/heartrate. A good run, but hilly.

1322 cals, 22.83km (on my Garmin), avg HR 158bpm, max HR 190bpm, avg pace 4:25/km (7.06/mile)

feeling weak

2008-01-24T12:42:00.000Z

I think that Sunday bike ride did me in. All week I have been feeling weak. Pushed through this to have a go on the turbo on Tuesday and swimming on Wed. Wed was a good session and I think I did 100 lengths of the pool. 2500m A landmark for me and must be the furthest I have ever swum.

I will keep going at it this week and rest next week ahead of the Watford 1/2 marathon. But then its got to be full on in prep for the Ballbuster.

Or maybe not! Thursday and Friday I did nothing! Saturday, I was full of guilt and woke up at 6:30am, so off I trotted to the pool for an hours swim session. A good session, with some lengths focused on returning with less strokes than you took going up the pool. I managed 18 strokes on the return. I'm chuffed with that. Its all stroke and glide, be streamlined and keep a good kick going.

A quick dash home to take Daniel to football. In the afternoon I took Sophie off kite flying, a large piece of chocolate cake and a lovely walk in the woods. So no long run today then. Maybe tomorrow.

Sunday, took Oliver to Rugby and went for a run. Managed to do 67 minutes of running from Brockham to the other side of Dorking and back. This will be my last run before Watford next Sunday. I'm going to taper!

Last time I did the Watford 1/2 Marathon (2006), I did it in 1hr 40mins 34 sec. Can I do any better?

But Andy, it's not about the times! It's about inspiring the kids, it's about fitness and 1/2 Ironman's. 1:40's not a bad time, move on, your goal is endurance for a 1/2 ironman not a time in a 1/2 marathon.

2008-01-20T20:04:00.000Z

It's about time to get my 'behind' in gear, I have a couple of weeks to go until the Watford 1/2 Marathon and still have the Ballbuster in March. I started well with a run to Clapham Junction on Monday. failed on Tuesday (it was raining) picked it up on Wednesday with another run, turbo session on Thursday and run again on Friday. Saturday I rested and Sunday I had a great ride about 60km with Phil. We got lost, my dodgy navigation! Lucky we both had GPS on our bikes. Unlucky neither show your position on a map! A quick call to Phils wife Kim and we headed off for someplace that I thought was heading south. But no, it was the right way and soon we were back in the country lanes. I left Phil at Holmewood and headed back along Punchbowl lane, Pixham and back up Boxhill. Overtook 2 people at the bottom of the hill, sucked down an energy gel and did not look back. 1/2 way up the first of them overtook me and then near the top the 2nd overtook me as well. Ahhhhhhh, what do you have to do to keep going up hills?

Fitting in & more muffins

2008-01-13T17:16:00.000Z

This week I have run 2 times, both times were from work to Clapham Junction route with a rucksack full of daytime clothes. After 30 minutes you notice that rucksack! How do these marines do it? I have swum once, thats 9pm to gone 10pm and biked once in the garage. I call this 'fitting some exercise in' whenever I can. At the weekend, I just lost the motivation to do some serious distance, so took Dan to the skatepark, Sophie to the pond to feed the ducks and Oliver to football. Then on Sunday, Sophie and I hacked some of the garden, and we all went for a walk in the afternoon. It was a bit windy!

The muffin top is taking a bit of time to shift! Ummmmm, still a couple of pounds over what I should be. I don't want to be carrying this extra around the Watford 1/2 marathon in Feb. It just makes life more difficult and frankly life is difficult enough already!

Got the results from the Tadworth 10. I did achieve a PB for 10 miles with 1:18:34 so thats good news. I came in 204 out of 678ish. A good start to the season. Although Matt did beat me by a minute or more. Good on him for being younger, fitter, stronger and faster. And good on him as he's put the effort in and trained hard through last year. Think I will be hard pushed to catch him at Watford.

Tadworth 10 & stuff

2008-01-07T09:58:00.000Z

Returned to the hills of Epsom Downs this weekend for the Tadworth 10 and saw some familiar faces again from DMVAC. Before the start I ran up the first 800 yards and found what I expected to be a bottleneck as it goes through a gate and some nasty big puddles I wanted to avoid. When the gun went off my strategy was to go off quick to get past the bottleneck before the crowd. As I ran down the back of the first hill towards a gate and the photos man, I was doing well and had Robert McCaffrey in my sights. Not I ever expected to keep up with him, but it felt good to be close to someone so good for a kilometre! Shortly after this picture he was gone. I thought about pace and maintaining heartrate on the hills. Well I thought about it! Thing about HRM's is your meant to work with them to maintain a level thats sustainable or to not burn yourself out on a hill. But I don't do that! I just keep going wandering about why so many people are overtaking me.

I found myself running along hearing the same laboured breathe behind me. As it caught up with me, I looked over and thought, why can't I keep ahead of someone who sounds so laboured? So each time I would put a bit more in and get 20 yards ahead again. But ultimately he would track me down and eventually left me. I did this with a number of people on the run. The idea is that if your going to pass someone, do it positively and demoralise them. Ummmm, not quite like that in practice. They all came back at me and left me behind! This is me at around 5 miles. Ummm not looking too bad I think, a bit of pain but still going quite well.

And heres me at the end, lots of pain and desarate to overtake the guy in front before the finish. Why? Because I'm completely sad like that! I did overtake him, ha ha, life in the old dog yet! This years Tadworth 10 was also my best so far. 1:18:35 finishing 204 out of 674. - Chuffed a PB by a minute. I think cycling and swimming helps.

Next race, Watford 1/2 in Feb and then the Ballbuster in March. Now thats worrying! I need to get the number of hours training up. In an effort to do this I ran from work (Trafalgar Square) to Clapham Junction on Friday night, about 5 miles with a 12lb rucksack on my back. I must do this again. Although it feels abit 'Jack the Ripper' going through Battersea Park in the dark, very 'Victorian avec Ipod'.

video links

2008-01-05T12:04:00.000Z

I have a couple of video links I meant to put up here before.

and here

CMT

2008-01-03T11:35:00.000Z

Telling you about any training since 23rd Dec will be easy. I have done nothing. Not a thing. Loads of eating, drinking, opening presents, driving, sorting out Ipods, Itunes, computers, launching rockets and messing about, but no activity since playing Daniels team at football. Consequently I now have a nice CMT forming. Whats a CMT? A Christmas Muffin Top. Thats where your stomache hangs over your jeans just like the top of a muffin. Nasty! So I am implementing a CMTR Plan (Christmas Muffin Top Reduction Plan) to get back into shape and to get ready for the Ballbuster in March.

Christmas is over, back to the plan!

Your going where?

2007-12-23T20:54:00.000Z

Feeling guilty at the lack of training I have done and missing the Wednesday night swim session I decided I was going to do the Saturday morning session. 6:30am and I leapt out of bed. Sarah looked at me as if I was mad and maybe I am! 6:45am and I was in the pool for a good swim session, in the second lane. Ohhhhh, not in the first lane with the ladies then? No, in the second lane, 10 ft away from the edge, ohhhh, I've graduated! Probably only temporary though. SO in the second lane I was with the swimming ladies. The swimming ladies were all ogling the 20 year olds and their 6 packs in the top lane. 'Stand back skinny runt and let us see the young men!'

After swimming with the outside temperature at ohhhhh all of zero degrees, Daniel and I played in the boys vurses dads football match, 50 mins of end to end play, abit like a speedwork session.

Bring on Christmas.

Happy Christmas everyone.

Another Week

2007-12-13T09:58:00.000Z

The weather turned colder this week and the train service into London took a nose dive. I guess the rain from last week softened the ground up, and then there was a landslide up the line. So no trains to Waterloo all week, ohhh joy. The consequence of this is, Monday getting home was a nightmare. Tuesday I gave up before starting and went home for the day (probably the best idea all week). The rest of the week I got the train into Victoria and walked across London, the good point about this is that I get 60 minutes fast walking per day and in the cold sunny morning its quite pleasant striding past Buckingham Palace and down the Mall.

Training is going good at the moment. Tuesday, 8 mile run, Wed Masters swim session. I got some new toys for my birthday. Swim fins , pull buoy and paddles. Great fun. Fins mean you rocket down the pool, flutter kick on my back is the most restful, even practicing butterfly kick, which is a total first. Felt good with the pull buoy as well, I think I am developing more upper body strength as I am nowhere near as tired after a swim session as I used to be. Phil (swim coach) tells me the paddles are good for developing your stroke, if you get your stroke right you can really feel it, but they also tire you out quicker. Looking forward to playing more with these things. So I lead the lane all evening. The ladies pushed me to the front and followed me. Which means you need to count lengths and remember what strokes/drill your meant to be doing and not hold anyone up. Ohhhh the pressure. But hey, 1 year ago (and not that many swim sessions) I was at the back struggling to keep up and getting short of breathe.

Tuesdays 8 mile run was a Ballbuster curcuit, nice country road, bit of sandy/muddy track running. Ohhhh its good to be alive, ohhh hold on, I should be at work earning some money! Strange running is. I get to about 4 miles and feel like I can't carry on, then do carry on, grunt my way up Boxhill and then get a second wind at the top for a fast run back home. Heartrate was up in the 160's virtually all the way so this was a good session, if I can just do this in March I will be pleased.

Week 2 - A rest week

2007-12-09T20:13:00.000Z

Ha, rest week. Well I took that one literally. 30 mins on the turbo trainer and an hour in the pool with the kids! Motivation, motivation, where are you? Are you here:

No, are you here:

No, all they want to do is go Skateboarding. How about here:

Well I don't know. But I hope it comes back soon.

Week 1

2007-12-03T15:49:00.000Z

Week 1

Not a good week then. A couple of sessions on the turbo trainer, a masters swim session and a 8 mile run. The week started bad with a bit of a cold. I thought it wise to give it time to go away, and it seemed like a good excuse. Wednesday was swimming, yeah, enjoyed this session and stayed on in the pool to do another 400 metres after everyone else from the lane had left. I’m still pretty useless at swimming but when I think about the fuss I made in the summer about a 750m swim, I just have to call myself names, what was I on? The idea of 1900m for the New Forest Middle Distance Triathlon (the 2008 goal) is daunting but I’ll do it. Found a bargain wetsuit on Ebay and just couldn’t resist it. An Orca Sonar, retail 180 gbp on Ebay for 99 gbp. An early Christmas present. I hope it not an Ebay scam! Doh, hadn’t thought of that!

I have also rediscovered the turbo trainer. This is probably the easiest thing to do, as it means I can fit it in with my own schedule. So why have I only done 2 sessions? Moving on, Saturday morning I was up and out early to do a Ballbuster circuit. An 8 mile circuit, in the event I will do 5 of these, I did this 1 circuit in 1:05:36 did not feel too bad afterwards and was powered by 1 bagel and 1 energy gel. At some point I am going to need a nutrition strategy for this Ballbuster. I mean it’s got to be as tough as a marathon. I believe that based on 1 circuit in 1:05:36 I can complete this Ballbuster in 3:45, a similar time to my marathon time. So there is my target which I think will put me in the middle of the pack.

The run was good, Ipod in, not too cold, no traffic, felt good, tried to vary my pace and lift my knees. One thing I have found in the past is that my head says to me, take it steady, theres a long way to go, so I don’t speed up, I just plod along. I think cycling has taught me that I can vary my pace, speed up and slow down to recover and I will still be able to make the distance, so I’m going to try and remember this in training and put in some faster stretches.

Roll on week 2

Time for a Plan

2007-11-29T13:04:00.000Z

I committed to the Ballbuster in March. Filled out the entry form and put it all in an envelope.

Told Sarah and the kids, 'I'm going to do the Ballbuster in March'. 'Ohhh my god', said Daniel, 'your going to die'.

Urghhhhh, gulp, that fills me with confidence! I'll show him the little ......

So my training started, 1 day of manic excel work and I have a plan. Here it is Ballbuster Training Plan and as it always is with my plans, I am falling behind already!

Time for a run

2007-11-21T10:51:00.001Z

I am entered for the Tadworth 10 in January and figured I should start training at the beginning of Nov. So towards the end of Nov I did my first run. I snatched an opportunity whilst Oliver was playing Rugby. He was away at Worthing and the map showed me I was about a mile from the coast. So off I went, 5½ miles later I reached the coast! Navigation never was my good point. What I thought was heading South was heading East. If I had know the wind was from the South coming straight onshore, I would have known, but I didn’t, and having set myself a goal to run to the coast, I had to reach it before I could turn around. Why? Because I am a man, goal orientated and need to achieve. What a twit! On the way back, instead of backtracking, I thought I would take a different route. Why? I don’t know, what a twit. Thankfully I had my Garmin on. It’s the first time I have used it to navigate. So I did manage to navigate back, although it was a little difficult trying to tell which direction you were heading. So I would run along for about 500 metres before I could see if I was heading in the right direction. A few detours later I managed to get back onto my outbound track and find my way back to Worthing RFC. I thought I was in time to see the second half, but wasn’t.

So my first run in a long time was 12 miles and now I ache a lot.