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. 

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.

2 Days until the Dragon

With a little over 2 days now until the Dragon ride (had an email reminder!), tonight I/we need to pack and do a bit of planning.  I am a bit nervous but I don’t think I am worried really.  I have full confidence in Owain and I and I enjoy riding and know how my body best deals with hills as long as we just take it easy and drink and eat regularly we will be fine.  I have a wedding in 3 weeks and I am worried about this and the amount still to do more.  This ride will be hard, but fun.  What’s a challenge if it doesn’t test us?

I have tried to taper this week, as per Owains advice and everything else to do with training on line. So what I have done:

• Horsham parkrun last Saturday and 35km on the MTB
• Sunday gym and swim
• Monday I rode with Beck (easy as first time out on her new and first road bike, at dusk and it was windy)and 30 day challenges
• Tuesday my 30 day challenge exercises (Plank, squats, push ups, sit ups, crunches, side and front leg raises)
• Wednesday morning I ran 6km and then fitted in 25 minutes in the pool at 21:35 just before it closed (but I did have the whole pool to myself!)
• Thursday I had all the intentions of running, carrying my gym kit everywhere but it didn’t happen except for a 10minute kick about with the football at the Farm (my childhood home).
• Today I hope to get a ride in after work but I also have to pack for Saturday and will do 30 day challenge exercises.
• Tomorrow, easy parkrun
• Sunday 153km Wales – Dragon Ride!

A good tapper week I think, no endurance work, but kept my body and mind active.

I have had a bit of bother with my tummy last couple of days, not helped by eating too much to relieve stress, or at least I think eating will make me feel better but instead it makes me fat.  I have IBS and follow a no wheat/bread diet.  I am not allergic or diagnosed with anything that requires gluten free, I have chosen it because I feel better for not eating it and I can be quite poorly if I do.  (To get a diagnosis of anything or even be tested in the first place I have to return to a full wheat and gluten diet for 3 weeks or so and I tried but it was too horrible so I just do this instead).  This just means that I am not going to rely on the feed stations for all my energy needs.  We have support crew Leyla and Mic so fortunately can ask her to take along a suitable meal for one of the stops, the rest I can carry.

What I need to pack (according to the email and race pack from Human Race):

• Bike – Specialized Allez Comp (aka Ali)
• Helmet – New Specialized top
• Jersey – New Dragon kit
• Shorts - New Dragon kit
• Jackets/Gilets – Castelli waterproof if needed (will decide on the day if I take it or not)
• Gloves – Specialized white ones
• Cycle Shoes – Specialized with new Shimano Cleats
• Sunglasses – Altura ones
• Spare Tubes – I have 4 (got a few new ones yesterday for the support car)
• Tools – have all need though would prefer a new set
• Puncture Repair & Pumps – have pump on bike and CO2 as well as repair kit and patches
• Saddle Bag – New expandable Specialized one (Also bought a new Topeak Tri Top Tube bag yesterday as my one is frayed and doesn't fit as well as it could to the top tube)
• Tyres – on the wheels, will check – may consult O if we should get support crew to carry a spare
• Lights/Reflective – On bike, might not take full on front lights, just the little rubber hook around one so am seen.
• Bottles & Hydration – SIS 800ml x 2 for bike and x2 1L for journey and post-race.
• Nutrition – SIS gels, banana’s, dried apricots, chocolate rice cakes, Soreen bar, Hydration tablets and SIS Go! powder and suitable lunch for support car – probably M&S salad or John West Tuna Light Lunch.  Will have some stuff at feed stations too.
• Cycle Computer/GPS – Garmin Edge and iPhone 6.

In addition to their list (Which conveniently correlates with items you can buy from Wiggle and they even link to them directly from the email!); also need:

• Chamois Cream – D’nuts Bliss (and couple extra little sachets I acquired)
• Socks – my Favourite race socks (Hilly)!
• Race pack – mustn’t forget this!
• Snood – black one
• Arm warmers – only ones I have
• Mobile battery pack and cable
• Tissues
• Quadlock kit and poncho for phone
• Contact lenses - (old trial ones not new ones)
• Emergency cash and ID
• Emergency event contact number for the day
• Crash pack

Then just need wash bag and stuff for 2 nights’ hotel, bikini and swim stuff for spa at hotel, MP3 player maybe and speaker, glasses.

Also need Bike rack to put on O’s car and bungees.

 

I wonder if I have missed anything….Will send to O for review.

Velodrome fun - track taster session at Lee Valley Olympic Park May 2015

Several months ago I booked for Owain and I to go for a track taster day at the Lee Valley Velo Park on the indoor track/velodrome as part of one of their taster sessions and we finally went a few weeks ago and it was finally soon us. We had considered taking the bikes there and then riding back but weather l forecast was poop.

The boss dropped us off at the station after a short 10min drive from home in which I managed to make Owain even more nervous in the process of trying to help reassure him it would be fine by reading other people's blogs about their experiences of the taster session we were heading for, he also continued to wind me up as per usual.  Leyla was pleased to drop us both off it was fair to say after just 10minutes of an over excited me and a nervous-excited him.  With tea in hand we made our way into the city, both of us having commuted before we can survive in London but O was happy to let me get on with navigating. Well, until we got to Stratford. Last time I was at the QEOP it was still being built whereas O has been back and had a race here recently. "That's it, let's go this way" he said.... Umm okay..... But google maps says.... "It's wrong! This way..." 

So it was the wrong way and it was the Athletics Stadium he had is eye on. Me back in the driving seat we made it to the velodrome with loads of time to spare. The sun was shining and oh wow.  What an awesome structure; a beautiful work of architecture. Owain still seemed nervous, still not helped by me bouncing around like a toddler on Haribo. After registering and getting orange wrist bands we sat up in the stalls to watch the previous taster session group.

The building is equally impressive on the inside! We were offered the additional hire of cleats for the track bikes and that was a unanimous decision for us both to get those. We can do clipless. Trainers don't go well with Lycra!

We got changed and headed trackside. This place was more and more impressive from every which angle and we weren't on the track yet. We got helmets and shoes and waited for the last session to finish to get a bike.

The thing about these bikes is that they are fixies so they have one gear which is also the break.  There are no breaks on the handlebars. This is a little unnerving as you can't just stop, you have to use a reverse force to gradually reduce your speed and stop alongside the bars.

So we are in the middle of the track and we are trying to configure the saddle height required (which basically means that you have to have it as high as is comfortable with almost a completely straight leg to the pedal when seated). Passing O my phone for capturing some photos I promptly pretty much fell off as elegantly as possible, thank fully Owain wasn't quick enough with the camera and there was no mud to kick in my face. Everyone now looking at me and slightly red faced I sorted myself out and tried to look like I had some idea what I was doing.

It is worth noting here that no watches or any devices at all are allowed on the track with us. Owain tried to get away with his watch (Garmin Vivoactive) so it could be strava'd but no. Nothing. It's not on Strava so technically we weren't here and it didn't happen.

So a group of about 10-15 of us lined up along the railings track side and we had a briefing and then we got to head off and started on the flat bit going round and then coming to a stop which we repeated several times to make sure everyone can stop and start and stop etc.  We then went onto the lower blue part of the track. This is the bit that you go on to to transition to being on or off of it. 

All the while we were all picking up speed, and working our way along and further up the lines on the track, red, black then blue (I think). Getting faster and faster getting higher and higher. It was so much fun! O was behind me so I couldn't really see what he was upto and if he was okay but I hadn't cycled past him yet in a pile on the floor so I figured he all was good. It wasn't long before we were let loose and could zoom around go up the banking and overtake and oh my it was fun. As soon as I got some speed I went as high as I could which was the top of the Lee Valley Park logo painted on the track. 42degrees of banking and maybe 10-15m high, speeds of 18-25mph maybe. O might have a better idea of the speeds we were going, but felt it fast.

It wasn't long before Owain over took me and I could see all was okay. The nerves had gone and he was smiling. We are both somewhat competitive so this was a great forum to play in and more overtaking was had. We span round for quite a bit longer going up the banking as high as we could. My legs stared to tire though after going round at the top and had to drop down to recover for a bit. It was nearly over and some people were calling it a day but there was still time for a bit more so made sure my legs were well and truly blasted before the last of us were called in. 

That. Was. Awesome. We both had huge smiles on our faces - mine didn't really leave all day and I was still excitable for the rest of the day until we got home. We were sweatier than we thought we would get so if you are reading this wondering what to take I recommend shower stuff, the facilities are great. Some shower gel from a fellow rider and drying myself with my arm warmers ensued.

  

So it is probably worth a mention, ladies, the track bikes are not comfortable to sit on. The pressure caused quite some discomfort while riding, the excitement was a distraction and wouldn't stop me going again but the seat position is high and overall riding position very racy with hands low, neither are the saddles designed to relieve any pressure from anterior soft tissue areas.  I am going to read into women track bikes and riding positions and see if there are any simple modifications or changes that I could make to improve comfort without getting my own track bike at this stage. 

So yes.... We are going back. We have already spoken about it and it's happening. It was so much fun I would hugely recommend it!

After we changed we had a look round the cycle shop on site, and refrained from buying anything and headed for lunch as were both hungry.

I had told O that lunch was a surprise and he didn't know where we were going. We made our way across the city and eventually came to (as planned) Look Mum No Hands. One of the best cycling cafés in London. Lots to look at (and buy if you wanted) while having a beer and waiting for lunch (which was lovely even if I did finish Owain's salad). It was a good stop for our cycling themed day and O didn't disapprove. 

We wandered on to the Specialized Concept store and a few bike shops en route, just to look. I don't think either of us bought anything. A quick café stop and we headed to Waterloo for the train home. Standing all the way was not so much fun as it was rush hour. But we made it back, stocked up on some wine and got a taxi home. Collapsed on the sofa and watched a movie until Jules swapped me for Leyla (they were all at a quiz). I slept well that night!

Quality Miles

I have a medal hanger on my wall at home.  It is perfectly hand made for me by my friend Owain which I got for my birthday in March and it proudly displays my memories. My unique tag line written for me is 'Quality Miles'. I love this. It got me thinking how important quality miles are.  Especially if miles represent time and that time could be running, cycling, socialising, shopping, working etc. What is a mile if there is no aspiration to make it count? It needs to count, be memorable, be worthwhile. Miles, or time as I am translating this to, spent on my own or with others and whatever I am doing needs to be good quality time spent.  We only have so many miles we can go, and so much time to spend, so I am using this as inspiration and motivation to improve the quality of my time, my miles, and hopefully this will result in achieving more.

So one of my weaknesses is that although I am busy I can sometimes use my time inefficiently, and ultimately that weakness is in part Facebook and my phone.  I hate to admit it but I am a slave to it sometimes and I know some time spent on it could be spent doing other things more productive. Particularly in the morning so I am aiming to use my mornings more efficiently for productive exercise or non exercise activities that give me a sense of achievement.

To be continued....

Introducing myself, running and cycling

So you find me 5 months into 2015 with an impending huge challenge of 153km/95miles and 7,892ft/2,405m climbing on 7th June. Just 10 days away.

I will use this first blog to bring you up to speed and tell you a bit about me and my journey.  I am going to keep this blog focused as the title suggests but I like to talk so I wouldn't be surprised if it get's side tracked at times. This is also my first ever so bear with me if you catch me rambling.

I grew up on a farm as a tomboy and love being outdoors and I have always been a sporty person, playing pretty much everything and anything (football, hockey, tennis, rugby ... everything) and I also have a 2:1 BSc in Sports Therapy (sports physiology, biomechanics and injury treatment and rehabilitation etc). I love a challenge and competition and love encouraging others to get involved.

I have been running for a few years now but cycling has taken over more so recently. I invested in a road bike (a 2011 Specialized Allez Comp) in 2012 when I was employed in my first non-profit job as an events manager at Access Sport, mainly to organise the now London Cyclosportive (previously Ride Around London), a job that I hugely enjoyed and introduced me to road cycling and sportives. I also became a Breeze Champion through British Cycling, however I am yet to (although planned) really commit to this.  I didn't come to find the love for cycling until 2014, after I met Owain late in 2013. Now with someone to share my rides with and a little (understatement) competition with, Owain has become one of my most dearest friends, we have been on quite a journey so far, running and riding our way to fitness, (injury), segments (Strava), medals, memories and of course friends. 

Me on my bike earlier in the year, making the most of the sun being out!

We went out for the first of many rides in January 2014 and I found myself walking up our local 'Bonfire Hill'. Nearly a year an a half on, I haven't found myself walking up any hills since! In fact last time we did Bonfire, even after Owain drafted me up to it and overtook me early on and got 30-40m ahead, I pressed on staying in the saddle, I overtook him on the kick and can now say I absolutely thrive on hills.  This is no reflection on O, he is and continues to be an incredible inspiration, it is just a reflection on how proud I am with my training. When I first went out with O my ambition was to just keep up with him and so this was a huge milestone for me.  

It's not just about cycling of course. I am a runner; a parkrunner too. Getting into to full swing of parkrunning from August 2014 and I love it! It is great that whether just one of us can go or all of my friends and family can join, we have a great time either running or volunteering.

All of us at Tilgate parkrun in August last year. One of our first.

So with the running and cycling and a conversation that I am almost sure happened in a pub, I signed up to do my first half marathon, the Heartbreaker Half back in Feb 2015 and Dragon Medio Fondo ride as afore mentioned. I was questioning Owain's ambitions for 12 medals in 12months when he spoke of them last year but it seems I have caught the bug for a bit of race bling myself and am 8 medals in already his year with at least another 9 more in the diary.

I should also point out I am getting married to my lovely fiancé Jules in 4 weeks so it is all go!

Jules and I after our Southampton ABP 10k (I was meant to do the half but broken toe prevented this-not an exciting mechanism of injury in afraid).

My friends mean everything to me and I love sharing the company of others for riding, running, swimming or whatever. I am a busy person and nothing makes me happier than filling my time with as much as I can with others who I love as well as making others happy. 

Owain and I after finishing the LCS in May 2015 medium route (65miles/105km) at Herne Hill Velo. One of my best days cycling to date.

So the Dragon is in 10 days. Based on completing the 65mile London Cycle Sportive back in early May in 5:30(ish) I am confident that we will complete the Dragon and not be last hopefully in I estimate 7:45-8:30 though the target is to just complete the distance. But also confident that it will be tough and we will both be broken after it! There is some serious hills that we just don't have here in the south which has me nervous. A bit more training would have helped my confidence and a bit less eating too (recent 5kg weight gain!). I would have loved to have done a 75-100mile training ride as planned by now but with running events, injury and wedding organising it just hasn't happened.  I have a strong mind when it comes to exercise and thrive for a challenge so I am sure if the fitness doesn't get me through, my mind will. 

It will be fun for sure! Up to a 9 or so hour day out in the saddle with O. In Wales. With 2,405m of hills. Ten days away. Yea no bother. Thank goodness for our support crew!

This isn't a full reflection on my running and cycling being my life though it is not hard to notice that it is a huge part nowadays. Jules and Leyla (Owain's wife) play a huge part in all this too as some of my nearest and dearest, and of course putting up with Owain and I. I am blessed with wonderful friends and family who I am sure I will introduce you too later on too. 

I am a proud runner and cyclist. Join me! Cycle, run, jog or walk, crawl if you have to. Do what ever makes you happy as often as you can. I exercise for fun, friends, health, happiness, sanity, for the love of the activity, oh and did I mention biscuits!