September already! Bike and boats

Lots going on at the moment since race the train, seen the Physio a few times, got a gym program, went to Wales for a two day cycle tour, and bought a boat and have been in a racing boat for the first time.

So first things first. My injury. My right hip is still a problem, hurts at the front after running for about 10mins. My knee hasn't been a problem at all for a few weeks now. I think it is possible I could do Barns Green half but need to stick with my gym programme and Physio exercises. So far, mostly good. I have a significant strength and stability imbalance on my left side which explains a lot so am particularly working on that. 

Gym....

My programme consists of a couple parts so far 5 exercises on the ball (crunches, back extensions, bridges, press ups and glute bridge) and 7 on the TRX kit. Mostly arms and core. I quite enjoy it and I normally combine it with 30 mins on the X trainer/ ergo meter thingy. Have been 3 times in 7 days. The Wellness ap that they use is great so Dr as has all my exercises on it and I can log into the machines watch YouTube and go goin Google and stuff too which is all quite cool, well for the first 10 mins and then I can't multitask so well and have to focus on the exercise. Listening to Lindsey Sterling has been good for the cardio.  I also add in more exercises on the cable and free weight machines and throw in a few sets of squats (currently just doing 2-3sets of 30 but increasing it every time.  I need more time to go really but just a matter of getting up early and going to bed earlier.  Well it must be working as I feel like I am getting stronger and I can feel it round my middle. Went last night and I have that good ache in my abs and back and arms are heavy too.  Still managed 30k on the bike tonight with Beck but I did find the hills harder than normal.

Radnor Ring cycling last weekend....

So last weekend I accompanied Os dad, wife, sister and her boyfriend supported by O and Mic, on a lovley route called the Radnor Ring. I can't really tell you the place names, and I for sure can't say them. I think I will save this for its own post over the weekend as I think it it deserves it. That was Saturday and Sunday.

New k2....

So then Monday came and the three of us piled into my car nice and early and headed to Norwich and picked up Mine and Os k2 which j got for a bargain £155. Needs a little bit of glassing and is a bit old but we have plans to do it up. It is water tight and light and not a bad boat at all. Looking forward to going out in it soon.

Been trying to get a k1 now too as O has decided that the senior k1 is the race to do (mostly because we get a time). I must say I felt more confident with the idea of doing it in the same boat as him. The k1 stability makes me a lot more nervous. Only time on the water will tell if I am going to get any good at this. 

Though the boat is yet to come O and I did some more shopping up the road from a guy who never did the DW and I got a spray deck, buoyancy thing, pogies, and some bottles and another bargain in a Jantex beta wing paddle and only 750g. Saw others advertised for £160 used but this was just £70! Think O might have liked it so now need to find him one too. 

He still isn't fixed but he has said I can borrow his k1 the 'surprise'.

I have made some new acquaintances particularly Lea and Catherine. There is a group of paddlers that meet at 9am Sunday's. Though met up with them last Wednesday and had a go in Lea's hobby (as there is one I am looking at getting). Catherine took me up the canal. Felt unstable but then it was my first time. But I didn't go swimming so I think that is good. Hoping to go out with lea again next week on evening. Paddling again tomorrow on the lake, hopefully test out Os boat if we can get it out too.

Arms will need a rest Sunday, they seem to be a constant ache in them at the moment.

All looking good though, need to shift some weight still but is getting easier the more that I do. 

Race the train Report

A little bit belated now a over a week after the event but been a bit busy with work and trying to get fixed. Because I got broke. Some more.

Traveled up the day before from Bewdly as was working up in Northampton Thursday so stayed with friends so I didn't have to go back to Sussex and then back to Wales within 24hrs. Had my first Radio Interview as well on the Friday for work which was scary but went okay so I was told.

Got to the apartment we were staying in early evening, and crashed a bit before a reasonably early night. I got cuddles with Mic, who I absolutely adore! 

Saturday was a slow start the race wasn't until 2pm. O was a bit poorly in the night with a temperature and wasn't great still in the morning. Let and I did a bit of shopping and went and checked out the venue for parking etc.

Got back and met O's dad which was nice and after a bit of fafing about (mostly on my part) we headed to Abergavenny.  I decided to run in my new Salomon Speedcross 3s which I am really pleased with. Tread on them comparable to a tractor!

When at the event we also met up with one of O's colleague Lee. We found the train I was never optimistic about beating it I just didn't want to be last.

So we soon were set off with the whistle of the train and I think I kept O in sight maybe for 1km then let him go, I couldn't keep his pace. Little did I know that I would nearly catch him up later.

It didn't take long to get out of the town, now I come to think of it I don't think I have known a better supported event in terms of crowds and cheering. Was so encouraging! And then we were out in the countryside and the route followed a reasonably flattish route for the first half of this 14mile route, with a few sneaky climbs but nothing that stopped me running. 

I could feel my form slowing me down, my lack of training recently had really affected me and I just wasn't enjoying this as much as I did the half marathons I was doing early in the year where I was fit for them. But I was okay and the miles went by and I got chatting to a few people, the marshals were really supportive and there were supporters dotted along the route. 

The train went by a few miles in and I have a very unattractive photo with it but as my readership is rather minimal I suppose there is no harm in sharing.

I'd like to point out that it was really really hot and I had tipped a cup of water over myself which turns out isn't a very attractive thing to do and must make not to avoid doing that in future to avoid looking like a puddle of sweat. Or at least more of one than usual.

The pain in my hip started to bother me by mile 5 and I pushed on until mile seven where there was a water stop and I paused for a breather and to review the damage. My knee was niggling as well on the descents as well. By this time I wasn't too shabby for time was on track for a 2:20hr finish I think my pace was around the 6:20-7min mark which wasn't much different to the marathon, well, the first bit.

I pushed on, a very unpleasant passing of two partially decomposed sheep carcasses that I would have thought the organisers should have arranged to dispose of prior to the event as the smell was horrendous and was very unpleasant to see. 

The route then continued up somewhat and along the side of this hill for what seemed like ages. There were some sections so steep that we had to climb with our hands! The camber of the path must have been varying between 15-30 degrees at times which put a lot of strain on my untrained and unstable body that was already hurting. My new trainers were awesome though and the views were stunning, when there was chance to look up as the terrain was quite treacherous with bits of slate sticking out the ground, rocks to clamber over and all sorts.

Another highlight was a beautiful waterfall but no time to stop and look as there was a slippery wall of rock to climb. At some point there was a bog to run through which was very smelly and the route later joined back onto the original route for the final 6km or so.

So I was pushing through a lot of pain after mile 7. I hurt a lot. There were a lot of sections that I just couldn't run even if I wanted to so did walk when I had to but there was a descent just after the bog I think when my knee had just had enough and I had to stop briefly to compose myself as I literally was finding it hard to even put weight through it. Once I got on the flat again I picked up the pace a bit but it was hard. My knee was the worst it hurt so much. It was more crippling than the marathon and I didn't have Owain in my ear encouraging me but I don't think that would have helped at this point. With 5km to go and the promise of a Jaffa cake and then being told that there were none left was devastating in itself (I recently found out that O had passed brought not long before me and he had some!), I conceded to walk the rest. Though I did still do this as quickly as I could. Though I remember it hurting I can't remember much of that walking miles.

As soon as we were back on the roads and there were people and supporters cheering us on again I somehow managed to find a run in me. Well I say run, I mean hobble type run that was quicker than a walk. The fact that one guy was starting to take down some barrier tape was even an incentive to keep going! I think I managed 1.6-2km I tried to work out how far was left based on confusing signage from different races.  The finish seemed to come quicker than I thought and I crossed the line without realising and my name was called out which was nice but i didn't want to stop for fear of falling over as I had momentum and needed to find my friends. I nearly went straight passed them mind and O was there surprisingly out of breath and as it turned out he only finished 3minutes before me. He hadn't had a great race either.  But we finished, we survived (just) and had our medals and t-shirts and goody bags and hobbled back to the car.

So like I said O didn't have a good time of it and was quite sick a few times and had to walk a lot of it as well in the end. He was still poorly after and I hurt so we went home, O went to bed and did feel a bit better later but even a week after he's only just started feeling a bit more normal so lesson perhaps not run with a temperature or feeling poorly. And for me, maybe I shouldn't have run either. Probably not. Will I learn. Probably not.

Day after both O and I had knee injuries (he always has to copy me) and turns out his was worse, is worse.  From running on the sideways hill no doubt too and masked the day before because of being poorly. Poor thing even went to the minor injuries as swelled right up and was, is, agony for him and still feeling rubishy. He's done his MCL we reckon and is now recovering from that. He is a terrible patient mind. Gave him a Tens machine last night to help with the pain but he found it more fun to see how high he could take the 'therapeutic' effects.... At least it was a distraction for a bit I suppose. Our knees....

Anyway, back to my knee. I got home Sunday night and did the whole RICE thing for a few days and the pain was gone by Wednesday. Considering I was going down stairs on my bum it hurt so much Monday I was a bit shocked. More on my injury on the next blog as I have seen the physio and this post is getting a bit long.... But let's not forget the medals: 

Week report. Not as planned. But onwards, something to train for now!

This week hasn't quite gone to plan, mostly because of work, finding a new home that we are going to rent and buying a new car. Quite an expensive one.

Oh and after a meeting with O Ley and Jules we are now doing the Endevour Devises to Westminister race next Easter which is also rather costly (about £1k and that's not even with a boat). 

So after saying I wouldn't run, I ran on Thursday morning with Leyla and 1k in my hip hurt and 2k in, a pla on Dinosaur island and I had to walk home I couldn't run. So no running now until race the train which will break me more. Physio booked for Monday and will book ready for after race the train. 

I was pleased and very much enjoyed kayaking again today. Yanna was the instructor but I spent quite a bit of time with Zak too who is a kid that seems to be always down there and is quite good (first impressions last week I thought he does like to show off a little though he is actually quite sweet and very helpful and not a bad instructor in the making). So with him did t-rescues practicing hip flick (need loads more practice with that!). Did deck test fine, few practices slowed it all down so it doesn't look like I'm panicking. 

Standing up in kayak (followed by a splash-well everyone else was in the sit on tops and I was heckling so Yanna made me do it in the dagger well briefly before I went in) didn't spin out today and good news my sides ache not my arms which means I am am doing it all a bit more properly!  Also did support strokes and braces so all in all got quite wet today. Also my friend Amy came and she really enjoyed it too. Overall pleased that I can notice a difference even so quickly, a lot still to learn but enjoying it.

Might go on the SUPs tomorrow and hopefully out in the kayaks next week if Owain can be tempted. Busy week though at work so will have to see about all the other stuff. 

So will need to catch up with O a bit more re DW and shopping list and plan but he fact there is a little bit of one is a start and that certainly makes me happy. 

Tomorrow is Sunday so hoping for a ride with the husband and maybe the SUPs down the lake if it is nice or a BBQ.

Recovering for the next race - Race the Train

So I am pleased to report that I am getting back on track in terms of increasing exercise and reducing calorie intake in my attempt to shift some of the 'getting married' weight I gained (though I think some of it was training for the Dragon ride muscle gain too) and I would quite like to fit more comfortably into my size 10 shorts. That aside I also want to be fitter and faster and for that I need to be stronger and lighter. 

I still need to get my 5k parkrun pb down below 24minutes and also aspire to run a faster more pain free marathon.

Before I worry about that though I have managed to pick up an injury. This is from the marathon which is unlikely to come as a surprise. Now that all the general aches and pains have gone I am left with mostly just hip pain.  I did see a physio last week and this helped confirm my weaknesses in my core, ITB and my adductors particularly in my right leg.  It is my right hip that I seem to have the problem well the pain. This I think is primarily at the tendon muscle junction and into the belly of my adductors but I also think I have some involvement of my Iliapsoas (group) as I had some pain swimming front crawl and so my hip was in (and out of) full extension and the pain is still quite isolated to that area.  So I have prescribed another week of no running, especially after a sneaky 1km run on Friday still resulting in pain. 

Race the train is a 14 mile run in 2weeks and that is shortly followed by Beat the Tide which is a 10k evening run the following Thursday.  I must admit I am a bit nervous. I don't like this feeling of going into races un prepared, it's not my style and I need to break this habit I seem to her fallen into.

I didn't even do parkrun yesterday. 

So on Wednesday I started my non-running training for my running events. I did a quick 15k ride and even got a pb on bonfire missing out on beating my usual nemesis by 1second (on the strava segment). Friday I did a quick 1,025m in the pool (41 lengths) and tested out my new watches functions which was cool and yesterday I took part in the adult kayak session run by Southwater Water Sports for 2hours (4km). Today I had planned a ride but my body had planned something else so stomach cramps this morning put a halt to that and we walked to the pub with some friends. Currently sitting out in the Sunday afternoon sun not managing much.  I am pleased with my activity, I can also keep track of my steps too and they are mostly above 10k but I was ill last week and I am only just over it so I am aiming to make sure I get my 10k in daily. I am in the office this week mostly so should make time to do something at lunch times or in the evening where possible.

So this week, the plan(ish), subject to change of course. Monday evening ride with Jules to Kirdford and back to see the family (2hrs riding approx 26 miles, might be a bit slower as Jules is on his MTB. Not a bad idea for me to take it easy anyhow.  Beyond that evening wise I am leaving open as I don't know Jules' movements for one. But I hope to get another evening ride in, hoping to get a kayaking session in with O but we'll see. I can't wait till I can actually go out on my own as I am pretty sure I can't be trusted yet even on the lake and I am pretty sure O wouldn't let me if I was stupid enough to think I was. But I am just eager to learn as until I am of any credible ability I can't train in it and at least until that point the DW race won't happen, beyond that who knows.

Anyway, I'm going to do my strengthening and core work 3 sessions this week before work and another swim or two at lunch times. Kayak again on Saturday, no parkrun I imagine but I will volunteer as my Elephantastic elephant (overall fundraising and awareness for lots of charities and causes mine is for parkrun, there are these trails across Horsham district over the summer run by the rotary) and out parkrun Ele is going and I have some promo work to do on it and the paper is coming. But I am going to do the adult kayak session again next Saturday.

So ride x 2+ (might cycle to work), swim x 2-3 and kayak x 2, gym x 1-2 (cross trainer maybe), core and strength x 3. Review hip daily. Weigh in Tuesday and MFP Monday-Friday. 

Go!

Recovering from a marathon for two weeks and now onto the next Race The Train!

I read quite a bit about why not to run a marathon with no training and also how to survive one. So I survived running a marathon without it's fair to say enough to training. The longest run I had done previously was probably a half marathon 3months before.  I had done a 100mile bike ride in Wales a little over a month before but my wedding was in between and it mean my activity levels were significantly reduced to mostly just park run and the odd ride in the previous 4 weeks. So. I may have had some residual fitness left from the ride but my joints and muscles were not strong enough. Which is why I broke.

I was even told tonight that I shouldn't have run the marathon by the person who agreed to it. To be fair he had removed all pressure and encouraged me to run what I wanted. What I wanted was to do the marathon. For myself mostly but also because I have this ridiculous person inside my head saying if so and so can do it I can do it. I need to calm down. There is no need to be competitive. If anyone it needs to just with me. 

I have now raised my own question in my head that what am I doing? Am I the same person I was a year ago? What is really driving me? It always used to be me and now I am not so sure. I have to get my head in a better place I am just not sure where that is right now.

Anyway. So I was running on marathon day by half way / 3/4 of the way with agonising pain in my lower back kidney area, latteral upper quads and hip, latteral aspect of my knees.  The back pain hasn't hurt since the medal was out round my neck. The latteral aspect of my knee (over LCL ligament) has lingered a bit and hurt after parkrun last week too but has been fine since I have stopped running, I jogged a bit and it seems fine now, need to slowly progress my mileage and I should be fine. I also have some strengthening exercises for ITB, adductors and quads which i need to crack on with. My hip has lingered the longest and was what has prompted my decision to have a whole week off running. It really hurt on Saturday and few days after so it had to be sorted. I did see a physio last week and they only said what I knew and I can't credit her much with her anatomy knowledge but I got given some exercises and told to use the roller. 

I went for a brief ride last night and all injuries felt good it non existent although I do need to roll my quads for sure. All feels a bit tight.

So I am not doing parkrun I don't think on Saturday, I am planning on kayaking though there is an adult session on the lake at 10am so in Os absence from wanting to kayak for the moment if I want to learn this sport I just need to practice and so I need to get on with it myself though am more than happy to be coached and would prefer to be coached  by my friend however I am impatient and I want to be better now. And if it's going to be about me then I will just have to make it happen. 

I also want to get a long ride in this weekend so whether it is on my own or not I am planning on a ride, hopefully to dorking and back nice and early as want to go on the A24 a bit, as it is the ride London event and I want to be nosey. This is what I need to do to not run for a bit longer. I am going to run on Monday or Tuesday morning next and do a nice easy run and if my hip or knee start hurting I am going to stop. I a also aiming to get in the pool 3 times next week.

There we have it a short term plan. Race the train stuff came in the post today so that is in two weeks I need to sort myself out in my trainers and I my head. 

We did a marathon!!!!!!

So a bit late writing this but we did it! We ran (mostly) a marathon! Took about 5:30 or something but we did it!

Firstly massive thanks as always to the support crew, here she is showing off her cute new hair! 

So both of us were reasonably calm given the occasion and it was a lovely start to the event. There were a god few hundred people and some chaps that we recognised from the Larmer Tree. It was their first marathon too. White Star Racing did pull of a fantastic event, there were some great costumes and there was even a horse and a horn to start and the weather was awesome (until it got too awesome and was too bloody hot!). Anyway, cracking on 27miles to go! Said farewell to Ley and we were off.

So as per previous post we were going to walk all the hills. I was a bit worried O wouldn't stick to this, but he did and we were walking quite early on up the first hill as planned. This was good, but he does walk slower than me, I just need to worry about keeping up with him when we are running! We were talking about our next marathon and future events within 5 minutes.... It hadn't started hurting yet.

So first feed station 5k in was earlier than expected but a couple of nibbles and we were back on our way. 

So a few new gadgets in tow. My new Garmin FR920XT which I haven't really taken off since the day it arrived (and I love it even if it is huge!) I will save my love for this to another post once I have tested out a few more functions.  I also aquired a new Camebak the Aurora. Very pleased with this hydration pack, love how easy is to fill and drink from, also love all the extra pockets! I took 7 gels and it had a ful 2litres in. I used 6 gels and refilled it once. I needed the fluid, it was a hot day!

O had a few issues with his sloshing. I tried to help fix it but I think I made it worse as it ended up leaking and he had a wet bum and then I think I pissed him off attempting to help some more. Eventually he stopped and fixed it so it stopped leaking. We got used to the sloshing. He has now got a new Camelbak too, the marathoner I believe but I haven't seen it though it was one i shortlisted but they had sold out mind I am chuffed with the one I have.

So buy 1/4marathon I needed to sort my feet out as I could feel a blister developing so compede blister patch applied. I was anxious this was going to stop me later but it didn't. The blister patch did its job but the cause was because I wore my road trainers and because it was a trail and very uneven underfoot the front of my foot was moving around too much. I am going to look at getting some new distance trail trainers ASAP. My current Trails are good but my feet swell a bit when I am doing longer distances and so need a bit more room. 

So we pushed on, we kept walking the hills and we're both feeling pretty good. We were on track for a 5-5:30 finish. When we were running we both were keeping our watches somewhere between a 6:00-6:30 km pace although this tended to creep up on the descents (and was around the 7min/km towards the latter half of the race). 

We both needed a comfort break at one point and the plan was to walk until the other caught back up. I climbed a 6ft gate into a field but on my return over the gate landed badly and caught my ankle but luckily all was okay and caught back up.  Never had to stop during a run before, luckily I was prepared. Boys get it so easy... 

So all was going ish to plan. I was starting to hurt though. O was bouncing around still and full of it which didn't really change. I had the energy but my legs were hurting. Particularly the upper lateral part of my quads around my hips, and the outsides of my knees. My quads were what was hurting on my Monday run so wasn't completely unexpected. There was that but also my lower back around my kidney area. This was only going to get worse and it was getting hotter. 

As I had expected I found 28-35k the worst. I was in so much pain, and although I didn't tell O, I had a headache and felt a bit faint and so hot I found it really hard to keep running and start back up again. There were some great people we got chatting to at times and it was lovley. O was amazing as well. I wouldn't have got through those 7km or the subsequent last 8k either tbh if he wasn't there and being a huge support (and feeling a lot better than I was). I didn't talk to him much for an hr or so I don't think, bit of a turn of the cards to it usually me doing too much of that. I just had to get my head down and push through what I was going through, if that was the wall I think I found it, still it was the pain in my back and quads that was just the worst. Energy wise I was okay, just oh my, my back was agony. Every step I landed was agony. O kept me smiling. Well it's the best I could do, I couldn't find the focus to call him a jerk or tell him where to stuff his idea to start running again.

Anyway, for the last parkrun it was easier to run and focus on the finish. I think I did actually smile a bit more. There was a section that was really overgrown and we couldn't run it even if we wanted to. Because I walk a bit faster I got a bit ahead but I quite liked the excuse to stop and wait.  I think that there was a short period O went through a bad patch, he went a bit quiet and wanted to walk when it wasn't a hill. He resolved himself quickly, if it even was that, either way he was back with me after 10mins. We were now looking to the finish and I think it is fair to say I quite enjoyed the last 5k, down the hill through the tall crops was fun (although still agony, I was ignoring it now). We could hear the finish!

Pushing on there was a cheeky hill right near the end which we walked to save us for the last bit. We were just going through a wooded section and we could really hear the cheering now, this was really motivating and we past some volunteers who were encouraging too. Then out of the woods and down to the finish we could see it. Ley said she saw me put my arms in the air. I, well O, found me running into him as I for some reason wanted to head to the right. The finish was to the left!

Eventually corrected we came down the hill at quite a pace and crossed the line together and got the most awesome medals!

Ley was waiting for us! We also got a goody bag with jam in it and Ley got me a biscuit, she knows me too well. Was fed up of sweets and gels and just wanted something proper so we all had hog roast bap. Was yum!

And home. O even got a record of me getting some kip which might explain why one minute we were in Dorset and then in what felt like 2minutes we were in Chichester. 

Oh and we have new tshirts too!

I will save post marathon week report for another post. Was a tough run, so pleased to say that I am a marathon runner now though. Now just looking at next ones, we have booked the Larmer Tree 20miler for March next year! 

Another great event White Star Racing (WSR)! Thanks!! 

Let's do a marathon. Today

Okay so today O and I were due to do the Invadar Half. Last Saturday we were over theirs for dinner and I casually mentioned that White Star Racing (WSR) had announced a few spare marathon places O and then a short conversation followed where I asked WSR if there were two and then what followed was that me and O were now signed up to do a marathon. Shit!

So I have experienced a range of emotions this week, I was and the wasn't and then was going to do it. But ultimately it is happening. We have been called nutters amongst other things and I can't disagree. So here I am on the way to the Invader MARATHON at 06:47 with O and Ley.

I went for a 6+ mile run Monday and that was okay. Today is going to be hard and it will hurt for sure. O had a plan (much more comprehensive than I was expecting but reassuringly detailed enough to put my mind at rest.  

Goal is to finish. And not be last.

That means less than 7.5hours. So the plan. Well plans....(fully quoted from O)

Anyway, the plan. I actually have 3 plans, all very similar but with slightly different outcomes.

 

Plan A. (I am going to call this, the realistic plan).

Aiming for approx. 5 hours 

Average 7min ks. (That is about a minute slower per K than my usual pace so pretty comfortable).

Walk most hills, anything that I feel the HR starting to elevate, or where my quads start to burn it gets walked.

I am going to sup goo after the first hour, and then every half hour after that.

 

Plan B. (I am going to call this, the feelin’ good plan).

Aiming for approx. 4:30 hours 

Average 6:30 min ks. (Still easy on).

Walk most hills, anything that I feel the HR starting to elevate, or where my quads start to burn it gets walked.

I am going to sup goo after the first hour, and then every half hour after that.

Towards the end, approx. 5k. If I feel there is more than enough left in the tank, I will pick up the pace and try to use up anything that is left.

 

Plan C. (This is called… Why Hannah? Why are we doing this?)

Plan C may kick in at any time. 

Aiming to finish is now the only plan.

Sod the averages, probably keep looking at the watch mournfully wondering why I am doing 20 minute Ks.

Walk. Walk everything!

Proclaim often that I hate things, especially marathons and other runners.

So I reckon we'll start with B then move to A and then C will kick in at some point. I think 5-5.5hrs and O is going for 5 but both prepared mentally to be moving for 6+hrs as needed.

We have both been drinking lots last few days and eating well. I personally drank 3litres+ every day of squash and O was playing a non drunk drinking game of everyone go to the loo drink another glass.... He reported to be going to the loo increasingly frequently (surprisingly!).

I have also been deliberating over a new gadget and to cut a long story short I had my Garmin FR920XT delivered yesterday and it is now set up tested and ready to use. I have no idea what alerts it's going to give me though. I am going to record on my phone too in case of failure.

Sleep: I've have 2:40hrs last night.

Breakfast: two slices of toast at 4:30, porridge, honey and blueberries at 6:30. 

Race fuel: I have a new Camelbak with 2litres of water with 2 electrolyte tablet things, 6 gels, and some dried apricots.

I have music for later if needed.  

I am okay, bit nervous about some niggles that I have particularly with my back/hip but if we take it easy should be okay.  CV wise I can do it, it is just the very high risk of injury.

So. Here we go then. Let you know how we get on.

Ride, run, ride, kayak, swim, kayak, swim, sleep.

After a good afternoon/evening out I was in bed by around 8:45pm last night with lots planed for today.  In summary after one too many bottles of Rosé I was still rather fragile this morning and probably could say that I still am, but I'm fine.  I'm not the sort of person to let that stop me doing what I want so everything happened as planned.

O, Ley and I set off on the MTBs to go to parkrun at about 8am. Unfortunately Jules didn't make it as he was up quite a bit in the night (not alcohol related mind) so passed.  Was good fun rolling down the hill into Horsham.  I stuck with Ley for parkrun and a finish time of 32:18 was awarded for my 33rd parkrun.  It's not great but I struggled and it was good to stick with Ley.  O finished his 20th parkrun in a respectable 24:49 (even himself claiming he only sobered up at 3am this morning after 24 odd hours of fun and games) and Ley her 25th in 32:52 (she wanted a sub 33min so all good).  Breakfast at the conservatory cafe and an easy ride home (well back to the pub to get the abandoned car) via a few geocaches.  So about 14.5km on the bikes and 5km run.  I am so out of shape but it's fun to be getting back into it.

Kayaking lesson #1

Then after a short breather O and Ley picked me up for my first kayak lesson early this afternoon at Southwater Country Park.  Jules was going to meet us down there, not to have a go mind, he is not so keen on the whole water based activity.

So in my true fashion, in preparation I ordered and have read a book on kayaking for beginners this week, not that I am going to claim to be an expert but it just means that I might have a bit more of an idea what O is on about when he is coaching me, I will probably keep consulting it and YouTube for the foreseeable future.  O is a 3* in various disciplines and Level 2 trained BCU coach and we have been talking about going kayaking for a while now (was postponed untill after the wedding) he has kindly offered to teach me all that he knows and we are aiming for me getting to 2* BCU award (which apparently won't take long).

First things first. get the kayaks out.  At this point I am completely out of my depth (no pun intended) but I have no idea what to expect. I was on my best behavior today, sometimes difficult around these two but I really wanted to learn and quickly and not piss my best friend and coach for the afternoon off which would surly have me in the drink. I get frustrated if i can't pick things up though I am completely prepared to put the effort in to practice and as a coach myself in other sports I understand the concept of being taught and listening this way round.

Ley came out too which was really nice.  I was trying to listen and action everything I was being told and relate it to the text and pictures in my book and the YouTube videos.  O really is very good at kayaking and teaching.  He is very patient and made me feel really relaxed and unpressured, just kept encouraging me and helping me out with a few pointers to improve technique here and there, he didn't bombard me but moved on to other lessons too.  I didn't put myself under pressure today, I just wanted to enjoy it and get out on the water.  This is the first time I have been in a boat on my own after all.

All started out well, got in the boat (a red dagger) and I didn't fall in.  Went round in circles quite a bit at first, but did start to get better at going forward (I am not going to say straight).  Need to remember to lean forward more to place the paddle and draw back from my core, not hold the paddle so tight and also need to keep my forward strokes closer and straighter along side the boat with a higher angle too.  One thing O kept telling me was to lift it out earlier in the stroke than I was as that what was causing me to spin out.  I was trying to use my legs, i.e. brace with the opposite but after reading about this again, I'm not gong to worry about that too much at this stage, or at least which one is bracing anyhow.  So much to take in though as well as unlearning this balancing thing.  We did back paddling, sideways and bracing.  Oh and then an unplanned capsized.  I had quite a bit of water in my boat again and so that seemed to make it more tippy. Anyhow I got out and actually other than drinking the lake water (must try and not do this), was quite nice to have a little swim as it was quite hot this afternoon.  So as a result of this I covered emptying the boat of water and getting back in again too.

It was really nice paddling around the lake, I wasn't under any pressure to master anything and I felt like had made some good progress but towards the end of our 1.5hrs on the water I did falter a little and everything seemed to be harder.  It was quite busy though at the country park today, the beach was heaving; they were opening the new dino land (kids play park) so there was live music and dragon races as well as other things going on but it was nice to escape the hubbub and observe from the water.

So seeing as I was wet, after some noted procrastination I did attempt another capsize and I didn't drown. Wasn't perfect but did some bits right and I didn't drown and O didn't have to rescue me.  I did drink quite a bit of lake water though which is odd as I don't normally struggle being underwater.  A bit more practice and I am sure that I will get used to the experience and what to do (and not to do).

I did come over ridiculously tired and a fuzzy/light headed about 5-10 minutes before we got out.  Maybe it was because I knew we were heading in and my body was getting ready to stop. I think dehydration, tiredness and being out in the sun most of the day caused this.  Was a pain as I couldn't even lift myself out of the water and then some how fell back in again.  Felt a bit stupid.

Anyhow a great time had and can't wait to go again.  Not sure how much of a  rush O is to take me back out but he said I can go in a different boat next time and as soon as he doesn't think I will fall out at any moment we can go further afield than the lake which will be fun.

Headed home and spent a few hours with the hubby dozing out in the cooler evening sun which was nice.  I never sleep during the day but resting enough has giving me this second wind of energy and I am still up at 11:30pm.  Though still feel a bit lightheaded and my ears are still full of water which I hope a good nights sleep will resolve.

Today was good fun. Plan for tomorrow will depend on how I feel in the morning.  Will attempt some kind of run/ride/swim/gym/tennis and also do my training plan for the next 5 weeks.

Starting over

I am writing this after a busy month.  This is my 2 week anniversary as a married woman.  What with the preparation for, the big day, the aftermath and our minimoon there is lots to report but not much actual training has taken place although lots of fun has been had for sure.  Back to work and reality/normality Monday though, with the promising outlook of my Husband starting a new job soon after a few months of no work following redundancy (which also has added to the challenges we have faced recently) but fingers crossed an offer will come his way soon.

Anyway, I finally took my road bike out for the first time since the Dragon last night, off road (it coped but I don't want to do that too often).  It started off as an afternoon cleaning and oiling the bikes at Os which resulted in us being in the sunny pub garden with the Boss (Ley) before 5pm.  My hubby and some of my other favorite people H and Z also joined us later.  O was still probably drunk from the night before and I missed lunch and then proceeded to drink way too much in the sun.  I have been informed of my embarrassing resulting actions by husband (still getting used to that) but it was still fun and I still insisted on cycling home.  Well we walked the last bit.  Probably shouldn't have cycled home.  I am recording this merely to remind myself to avoid doing this again for a while.  This was not conducive for the planned activities for today.

Over the past month I think I have mostly managed one or two easy runs a week (parkrun usually) and have been out on the mountain bikes a bit too while on holiday in Cornwall for a few days.  Although I didn't manage parkrun on my wedding day as planned, O and I (albeit somewhat worse for wear) did manage a 7km run the morning after. Jules and I visited Lanhdyrock parkrun on our minimoon (2nd hardest parkrun in the country apparently, we aren't going to disagree) and back to it now as of today.

I also messed about in the sea and went kayaking for the first time on the river Fowey while away which was great. We had a great time, and been looking forward to my first lesson with O since.  Even having done the Dragon about a month ago now, I haven't done half enough to keep my form so I have a lot of work to do as well as a half marathon (Dorset Invader) next weekend.  Eeek!.

So now I have brought you up to speed.  I am married, I have put on loads of weight, I am rather unfit, I have a half marathon next weekend, I am still hungover and I have taken up a new sport.

Now I have done a half mara or 2, 96miles on the bike, 10k and 5ks can just happen, I am really looking for something that is going to make me train and motivate me to get out there.  At the moment the next biggest event is Race the Train in Wales in August which is 14odd miles which will be the furthest I would have ever run.  I need to put a training schedule together I think to take me to that then we'll see beyond that.  I also need to shift some fat and tone up again and my parkrun times are suffering so that needs to be addressed as well.

Jules has set his sights on and signed up to the Barns Green Half in September so it will help that we can train together too depending on his work schedule.

I know I can do it.  I need to set my mind to it, put a plan in place and take bloody control. It's happening.

Run, bike, swim, kayak, gym, My Fitness Pal.  Beep beep beep Go!

Slaying the Dragon - The Dragon Ride 07/06/2015

Yesterday Owain and I slayed the (medium sized) Dragon! 

Our official finish time was 9:08:19 in The Dragon Ride 2015 Medio Fondo Route.

At the start (approx 09:23) all smiles and feeling a bit sick with nerves!

It's easier just to let Strava do some of the talking so here is the summary:

And here are the hills: 

And the speed:

If you plan on getting to the end of this post, please get comfortable, this is one of my longer posts...

It was a tough ride. The single most hardest physical challenge I have ever accomplished and I am really proud that we did it. It was a fantastic experience and I'm pleased to have shared it with Owain, it would have been a different story doing it on my own and had the weather not been fine and sunny.  It was so lovely and encouraging having Ley and Mic meet us at the feed stops and being there for us (thanks guys!).

I personally found it very useful to have written and then be able to refer to my last blog post during the ride in particular the distance and mountain milestones. I find knowing what has been, what is and what is coming motivation for me. The same can't be said for Owain, so I am not to share this in future unless asked.

I must admit though I didn't really have any idea what was in store regardless of how much I analysed the route and elevation profile until we did start climbing that first mountain which was a learning experience not just about cycling in Wales (it's not flat by the way) but also the effort and fitness required to make it up this kind of accent - I just haven't experienced it before. Just as well though as I might have been a lot more nervous and had more doubt about my ability too should this have been the case. We had fresh legs for this first one and it was a great feeling to get over the hardest of the mountain climbs early on. 

I had nothing to compare this kind of climbing to based on my experience so far - I had done a bit over the downs, Devils Dyke, Bedham near Petworth and Box Hill.  This first hill was literally doing Box Hill 5.2 times over and at a slightly higher gradient. 

Box hill is 4.3km, 204m at 4% and this first hill was approx 22.5km and 522m high. The first half was steady at about 2-3% and then the second half was varying between 6-10%. The views at the top were amazing and then came the descent.  

Going down was amazing! So fast, so fun for so long on great roads! Going along at over 30mph for 20+minutes was so exhilarating, though had to stay alert and concentrate as there were lots of riders around and tight corners. 

The other hills came and were over come. The second was 2xBox Hills the third longer and about 3-4xBox Hills, most of the others blurred into the rest.  

There was one climb that particularly defeated me and I walked a lot of it. The Devils Elbow. Max gradient was 20%, average 10% and distance  1.5km/0.93m after a lot of climbing already and while I kept going for a bit initially I was averaging 5mph and using a lot of energy to do so. It hurt a lot, I don't get out the saddle much and when I do I get wobbly quickly so after a short spell out the saddle I decided to walk as I knew I could walk it nearly as fast and wanted to conserve energy. I underestimated this climb massively and hardly referenced it in my last post. I didn't research it or know it was going to be like this but I had allowed myself to walk yesterday if I needed too. I was walking it almost as fast as O continued to cycle it. He is good out the saddle and can continue out of it longer than I can, usually I can pass him while still seated mind not on this one. Regardless that was the first time I have walked since my first ride out with O over a year ago on our local Bonfire Hill (which is now llike a speed bump in the whole scheme of things).  I quite like hills, I am quite good at them and I like the achievement of getting to the top. I stay in the saddle, I can keep spinning in my smallest gear, it uses less energy than standing because I don't have to support my body weight and means I can maintain an even force for the full pedal rotation. It is more efficient, maintaining better momentum. There are of course advantages to getting out of the saddle but it just doesn't work for me. O did surrender to a walk too eventually, I think after realising I was walking as fast as he was cycling. I was power walking it up, I did get photographed twice too but I'm not bothered. I'm more annoyed that my new cleats that I put on a couple of weeks ago are now already battered. Credit to O for cycling as much of it as he did. I still made it up there quicker by 18seconds I think but he worked harder for his effort. That was the only walking undertaken by either of us yesterday I am pleased to say.

The feed stops were good milestones and was good to meet Ley and Mic, restock and eat proper food.

We pushed on. More mountains, more descents, more beautiful views, more pain. The last hill was one of the worst and it wasn't technically the hardest of the day height/gradient/distance wise compared to what we had done, but it was at 83miles in and we didn't have much left and things hurt. A lot. I think the skin came off a blister/chaffing sore that had worsened at the top of my leg, basically my bum. I was hurting so much, my knees were sore; my quads empty. I can't deny that I was pretty much sobbing before I got to the top to wait for O, he wasn't far behind. A hug and whatever he said made me feel better and I was back in the saddle now emotional because I could count down the last 10miles of descent to the finish. I tried to stay behind O as I kept getting ahead. He was done and I think he just wanted to roll in or he just wanted to not be in ear shot of me anymore and it was easier to keep back than go ahead maybe!

The kit we treated ourselves to was really cool, and the bib shorts comfy, even if a pain to get off to go to the loo!

I drank regularly (had about 5 x 800ml bottles) and we checked up on each other too. I ate enough I think, though sick of gels after 4 or 5 so stuck to other stuff. Had a ZipVit bar, dried apricots, couple of bananas, Soreen bar, salmon couscous salad thing, a few bites of a sausage roll, salted new potatoes, a couple of Jaffa cakes, few bites of a veg pasty (which I regretted for about an hour after the second feed stop) and a SIS bar shared with Owain. I used isotonic tablets in all my water, didn't use the energy drink at all. Feel more in control using gels and food for energy.

The last leg to the finish was tough, particularly for O I think, he said at one point his legs can't pedal anymore. We also had Grand Fondo and Devil riders speeding past us. I was counting down the miles on my Garmin, one of my last mile stones which I (shouldn't have) shared with O was one more parkrun left.

We finished together and got exactly the same finish time. The medal is awesome And for sure I can say I have worked hard for it, more than any and I am quite chuffed. We got pasta and noodles and headed back to the hotel for more food via room service.

Provisional results. 

I wouldn't have been able to do it without the training I/we did do but it's always easier to look back and say more could have been done.

The way home this morning we were were looking at what other rides we can do over the summer as our next ride together isn't until October, though I hope to do the Biking Belles Grand Prix at Goodwood with Ley and the girls in August (no boys allowed).

I'm writing this the Monday after and I'm stiff and sore as expected but not much different to the feeling after a half marathon but with extra sore bits that will mean I won't be sitting on the bike for maybe a week and my knees, neck and back are a bit sore.

I will be okay I think for an easy run and/or swim Wednesday.   I hope to get my running miles up and do a 13mile run next weekend as the next two big events are The Dorset Invadar Half in July and Race the Train (back to Wales) in August. There is a 10k summer solstice race Friday night Jules and I might do in one of my favourite places, Moors Valley Country Park in the New Forest and we are going to Alice Holt parkrun Saturday so will see how the week goes and how I feel. Most important thing now is to repair after this ride and come back stronger because of  it.  I'm already looking forward to the next event and still enjoying it! :-) 

The Dragon - What's it going to take?

I have just got back from Ley and Owain's.  Which has put me out a bit me because Owain was throwing around finish times in the 11 hour mark which I hadn't really considered and the thought of 11 hours in the saddle and that was a bit scary. But he's wrong and if he isn't then don't want to worry about that until the 10th hour.  He said he finished the Etape Cymru with an average speed of 16km/hr.  His actual finish time was 8:41:42 over 141.6km or 88 miles.  This is an average speed of 16.33km/hr so would include stops.  Based on completing the Dragon at the same pace as Owain in the Etape Cymru we would finish the 153 km in 9:23.  There are some differences but after some digging it appears that Owain is more crazy than I thought.  The Etape Cymru was shorter but had a whopping 3,000+m of climbing.  Wow my friend wear/hang that medal with pride where ever you came!

The route on Sunday

On Sunday we have 153km and 2,405m of climbing so it is longer but less climbing so I believe that our average speed will be closer to what we achieved on the LCS which was 18.6km/hr (105km and 5:38:310).

The elevation profile for Sunday 

Last year 1823 riders did the Medio Fondo; of them 45 DFF/Query; of those 1,777 that did finish the average finish time was 7:15:32.  This year there are 1,741 riders in the Medio Fondo and just FYI 15.8% of those are female this year compared to 11.7% of riders in the last year.

Quick overview of the event.  This helps me.  I don't think that Owain will want to know this bit, I might be wrong.

• First 9km (5.5miles) mild descent
• To 31.5km (19.5miles) increasingly graduated incline with gradients as much as 15%.  The last 4km to 31.5km are going to be tough.
• Descent to 40km (25miles)
• To 48km (30 miles) a nice long up hill at about 7% I think that this can compare to Box Hill, but longer I think.
• Descent to 56km (35miles)
• First feed station at 58km (36miles) (ETA 03:18-03:48)
• Long <5% incline to 73km (45.5miles)
• Descent to 87km (54miles)
• Short steep climb to 90km (56miles)
• Feed station 2 at 97km (60miles) (ETA 5:32-05:57)
• Fast rolling descent to 106km (66miles)
• Easy (in comparison to what has been) hill to 110km (69 miles)
• Descent to 132km (83miles), one more rolling hill to climb (148m) but will be a nice last effort to enjoy an easy 20km down hill home to 153km or 95.6miles. 

If we average Owain's Etape Cymru pace then Dragon finish time will be 09:23

If we average our LCS pace then Dragon finish time will be 08:14

So I should also say that although I am discussing this,  it doesn't really matter when we finish, as long as we finish together and not last.  If we are the last two, it would have been a long day and I will happily be the last behind Owain.

So if we go half way between Owain's effort in 2013, and our LCS effort last month we would average 17.5km/h and would give us a finish time of 8:44.  If we did achieve that there would still be over 100 riders behind us and potentially up to 45 DNFs.  If we finish in less than 8:30 we will be just about outside the slowest 10% of riders (if based on the 2014 results)

Owain estimated 9:30 I gave 9:00. We shall see.

As long as we take it easy for the first half, we can enjoy the second.  Need to make sure we drink and eat regularly which is what I am now off to figure out.  The worst thing to happen would be to bonk.  Leyla is meeting us at the support stations and the help restock us if needed. What we would do without her I don't know.

Our start time is 09:27 but Medio Fondo riders will be setting off from 09:15 so hopefully we can slip into an earlier launch slot.

I am sure that we will finish, we won't be the last and we will finish together with a time to be proud of whatever that will be. It will be fun too :-) and I know it will hurt after.  We will be taking home a medal that will be awesome.