October Stats

Here we go… so I ended up losing about 10 training days to covid and wanted to come back cautiously .. so basically my training plan of what it was went to kaput half way through the month.

Still having got my excuses in I am at least happy to have got swim, bike, run, strength and yoga in during the month so did kind of get a more balanced portfolio… ok i know I’m reaching!

Sport	Count	KM	Minutes
Swim	1	2	58
Bike	7	171.14	420
Run	4	31.75	227
Strength	1	-	31
Yoga	10	-	261
Walk	15	37.56	519

I did get a club ride in which was great and I did manage one strength training but boy oh boy could tell I’ve not done any in too long - despite backing off the weights my glutes were on fire for days after with severe doms!! Given I didn’t then do anymore I think I’m just going to reset and start the program again tomorrow (it’s a monday) and this time take all the weights out for leg day - at least for the first time out.

I’ve not swam since the start of the month either…. Somehow managed to mash my shoulder either from coughing or being up on a pillow sleeping when I had the bug - I think it’s on the mend and actually weirdly 3.5hrs on the bike on Saturday seems to have helped it (oddly)

So… still playing it all a bit by ear but do have a plan ish of sorts for November - so will see what happens this month … I have already walloped my biking out of the park Saturday with an 83km club bike ride … I was a tad knackered from that but if the weather holds and I can get a few more 60k rides in this month it’ll be great. If I can swim once a week, shoulder permitting, and run up to say 12k for long runs I think that will be trucking on well enough. .. it’s all about getting in harmony with my new body that doesn’t recover the way it did 10 years ago which was already a lot slower to recover to 10 years before that!! Everything is relative and the aim is simply to be happily active and strong!! Of course strength and yoga absolutely will feature! I’m happy with my October yoga ing so will try and keep consistent with that (injury prevention is better then cure!)

So all in all October was ok and I feel recovered well from the virus … let’s go November let’s go!!

Training and Autumn bugs

 Nothing like calling a complete halt to training when you get a bug - be that the common cold, flu or covid virus… last year we managed to get one virus swiftly followed by another vicious beast… hopefully that won’t repeat itself because both of us were pretty rotten for the best part of 8 weeks!!…. This year was a quick dose of covid - for me it went like this

Thurs evening …  tickly throat -> streaming nose (I’ve never ever woken up with one leaking nostril before - it was gross) -> temperature -> full on cold like symptoms -> sore throat -> productive cough (this was now Sunday) -> all the above plus upset tummy (this was Monday when I decided to do a covid test)…and I felt absolutely exhausted… by the next weekend feeling much more spritely. All the cold symptoms more or less gone just a feeling of queasiness and quite a bit of dizziness and ears remained stuffed up. Also pretty tired out.. I definitely couldn’t even think of exercise last week. Although did attempt some yoga come the end of the week but literally ended up on my arse as I tipped over in downward dog 🤣 🐶 … how I managed that I don’t know but as I said still a bit dizzy! At least I was close to the ground and bounced into the soft side of the sofa bed.

So I’m now on a return to exercise protocol - mindful that I don’t want a repeat of last autumn!! I also need to start dosing myself up on asthma preventer as typically post any kind of virus my asthma flares up and so getting ahead of that is a good prevention measure!

All of this has meant it’s been 2 weeks since I ran or biked and I don’t even remember if or when I last swam… getting my October stats excuse in early 👀😂

At least October was more or less prep month - although I have been kind of following my plan from 2014, whilst not being rigorously sticking to it, it’s provided a schedule of sorts so taken the thinking out of the equation. It’s much easier training when you have a plan (even if it’s an outline one) to follow.

Having said that my plan for this week involves easy bike and a run walk to see how my body reacts. I can hear my Mum and Dad’s advice in my brain telling me to take it easy - and this time I will heed their advice… only because it’s the right advice post virus (not because “you’re not getting any younger” which is also true although part of me refuses to believe it). 

Onwards!!

A Welcome Back to Winter Riding?

Return to organised tri club riding happens every Autumn. TVT club rides were something I used to be consistent with, and which I have been very much less so since I have been on my tribatical... So much so I've become known as the "Lessor Spotted", like a rare animal seldom seen in the wild with a group of other similar beasts.

Anyway.... the first winter club ride was organised and set for Saturday the 10th October... a new booking system was put in place and obviously I missed the email and the deadline so was disappointed to see the rider groups were full last Wednesday .. sad times.. Nevertheless I added myself to the waiting list and low and behold more slots opened up.... No excuse then - a return to winter ride for TVT and me ... 🤨

I got my kit out Friday night and checked through the bike (reducing the risk of either things going wrong with the equipment or other kit malfunction delaying my departure... thus reducing the risk of a no show excuse and increasing the chance of me getting off my arse and making the meet time)

I woke up in plenty of time for a harty breakfast and a bit of procrastination before leaving on time and even arriving early (well, early for me - I got in a good 5mins before the 9am bell chimed on the village green)... 

As we gathered the biggest talking point was had we chosen the right layering system for the days weather!... It was 9 with a real feel of 7, possible rain... it was a quandary I can tell you!

What a fine gathering - Image curtesy of Liz - I'm lessor spotted at the back

My final decision was an underarmour summer long sleeved top with my TVT winter jacket... bib shorts and leg warmers... mostly I was ok but definitely in danger of overheating (the zip was hald down for the climbs and almost up for the most part)

Split into three groups we all headed out in different directions - the group I was in headed out West before looping back, slightly south of our start and then stopping off at a local coffee shop in Arborfield where we were looking to meet up with the other rides. Particular nice for me as that meant I could finish the club ride there as it wasn't too far from home.. so need need to get back to the start only to ride back.

The ride itself was fab, we had a mixed group where I was most definitely the weakest rider and was put through my paces - just about holding the wheel on the first uphill I definitely was pushing it. Managed to remember to drink my water and eat a bar during the ride, then was so excited/ relieved to be near the end I pretty much missed the break as the team really pushed on up the last mile towards the coffee shop! I definitely got dropped then but somehow (i think they slowed either for me or a roundabout), I managed to get back on for the last little bit... phewy

The club ride (including my home to start leg) came in 58.5km at an average speed of 26kph.... not bad and probably my fastest group ride since I did my ironman in 2016... I got over the 60k mark with my short poodle back home... and it only just started raining as I got to my doorstep...  so all in all I was super pleased with the efforts and being out with the clubt.. happy days!. .. but boy was I totally knackered after!! Whilst I didn't get a coffee and cake at the stop I went home and decided a cake was in order so went to my even more local cafe and rescued a couple of slices!

Sunday was then declared a rest day with just a bit of much needed yoga and a loving Sunday Roast put on by my parents!

September Stats

 Ok ok .. nearly a week late so let's keep it brief...

I'll get my excuses in early and say we did go on a lovely walking holiday for a week in Scotland during the month. It was EVERYTHING I dreamed of... amazing weather, great food, lovely beer. We had amazing walks!

The only vague plan I followed was the final bits of my Windsor 10k program

.. both of these facts are somewhat poor excuses for some of the low's and no's.... 50p justification fine Dory

Sport	Count	KM	Minutes
Swim	2	4.0	115.88
Bike	0	0	0
Run	7	52.68	359.81
Strength	0	-	0
Yoga	8	-	264.13
Walk	23	132.89	2774.83

Obviously this month I won't be doing so much walking, my aim is to get a more balanced portfolio of swim, bike and run.. I want to make sure I keep up with the yoga - as that helps the knee and injury prevention, mostly I use yoga for stretching). I also want to get back into my strength training as this for sure has helped me get back in to shape and able to do the more aerobic/ anaerobic stuff I love to do.

I've already done 2 swims and more metres in the first week of October, and also got on my bike twice this week as well as 1 yoga sessions.... so not a bad start. 

One race is in the diary for a standard distance triathlon in May, I'm eyeballing a potential half marathon in March but I want to see how my body responds to more distance first. I'm not sure going beyond the 10k will work or not.

Onwards and upwards - welcome Autumn my old frienemy.

Windsor 10k Race Report!

 "Race Report:" Well I never thought I'd be typing that again - dare I dream - yes I do.

Anyway... Windsor 10k was last weekend!

I'd done a bit of semi-structured training for that - in that I kind of followed a Garmin 10k program. I don't think I actually completed a full week of all the 4 run days prescribed because, well (a) I like to do other things and (b) my body doesn't seem to like running more then 3 days a week (I am still hugely paranoid for my left knee that got injured 18months ago)

Race Day!

Despite a month load of rain in the preceding few days we woke to a pink then very blue sky. Exactly what you wish for in a late season, dare I say early autumn run.

I prepared like days of old having some porridge for breakfast and a coffee ... not sure the porridge was so wise as I've not eaten the stuff for a long time and something gave me stomach pain later on in the day ... could have been the oats, the race or just a bug... who knows... but I digress

Three of us were car pooling to the venue so I left just before 8 to head to the RV. Short trip down the M4 and we got to the race venue in plenty of time... not quite too much but enough to not have to stress for anything. The event was held in Windsor Great Park and if you know the area it's towards the bottom of the long mile. The venue was a bit wet under foot but nothing too dramatic and a well organised kit drop area and very clean porta-loos.... It's actually the same place for the Windsor half marathon held the next day.

Anyway. After a bit of phaffing about we piled in all our excess layers into my bag and I dropped off - got suddenly jumped on by my friend Vida who was down there with another group - we hugged said hi and then bye and as it was 0945 and we had to go to the pens.. ... the three of us had signed up for the sub 70min group but Leanne and I had chatted in the week and agreed I'd head to the front of the pen whilst she and Beth stayed towards the back - they are used to running with each other and I wanted to run at my own pace... all good! Took a couple of pics and a selfie with the sub70min pacer (I don't know they manage to run with those big flag things strapped to the back)... a few more tunes and suddenly the count down began and we were off! 

Now I did this race before (with Vida actually!), in 2019 and I did remember the first hill... so my plan was to pace myself through the first 3k, to not go out too fast (which would be anything under 6:30/ km pace) and be ok with the second km being 7min... the sun was hot the sky was blue and I did manage to kerb my excitement but bloody hell that hill around the 2k mark .. oomppffff...

Anyway... I recovered and was happily around the 19:30min for 3k so about on track... we had a water stop - it was actually surprisingly hot by now so I needed some water but the water was freezing!! So, as I didn't want to create a problem for my tummy, I sipped and had to keep the water in my mouth to warm up before swallowing - this created a little of a breathing problem however .. ha... still through the 3k and we got a nice whizzy down hill... wooo hooooo... didn't remember this but I ran like a dog enjoying it until I looked up... swearing quite considerably I saw a somewhat steepish climb (relatively speaking - it felt like a mountain) an unexpected hill up towards the 5k mark... it was actually about 1k up... gah... There were some people up there stopping to take a picture (or maybe just stopping to recover)... but honestly the views were amazing - to the left is a statue of Queen Elizabeth II on horse back and to the right was a view all the way down to the Windsor Castle. It really was amazing ... I thought about stopping for a pic but I really wanted to get in under 1:05 so frankly I took in the sights and got my breath back before beating on.... because I knew that we must be now nearing the top top and it should (hopefully be down hill all the way!) .. yippee... Time for my new unicorn shorts to give me wings and fly down back to the start line!

Around the 6k marker we had another water stop and you could see that everyone ahead was down on a downslope... I had got to 5k in a surprising 31:34mins ... so I knew, failing injury or totally blowing up I would be able to get in my aspirational 1:05... woohoo... I began (momentarily) to wonder if I could actually get in under the magical hour... but figured there was little to no chance of running a sub 28:30 5k even with the down hill... so I decided that I'd start to take a few pictures instead! 

Running down I was just really chipper - I couldn't stop grinning - I really never thought after the last 4 years of stop start, of trying to get used to what I call my "new body" (menopause sucks), I rarely thought I'd be up for "racing" again... but here I was like a dog in the fox poo loving it... then we got to 8k where some magical little hill snuck up and walloped me in the face .... yes some swearing happened... but it was short and then the down started again.. turning left to go down the long mile was brilliant - what a view... so great I took a picture with a marshal and then woo-hoo'd my way down the hill... the end was in site!

..... god it went on and on and on... 

..... like the longest home straight...longer then that 400m at the end of the London Marathon.. I was still gleeful when I got the 9k marker... where I definitely thought bloody hell... but carried on in my own very happy way - my watch clicked through 10k as we got towards the finish line.... people sprinted past but there was nothing left in my tank, I rarely had a turn of speed in the good old days so I just grinned, and raised my arms in victory -  I crossed the line in 1:01:29 !!! Like OMG

Stats:

5k:          31:34

10k:        60:52 < Yes a negative split, well done me - thank you hills!

10.14k    61:29... I was clocking every km from the start about 100m before the km sign. I think the race runs slightly long.. honest guv

Photo's on Insta: 

I'm recovering well - could walk absolutely fine Sunday but my knee growled at me Monday due to lack of any kind of stretching activity... I've swam and biked a bit this week and looking forward to seeing how my running legs feel tomorrow!

August Stats!

 I can safely do this mid-day on 31st August because, quite frankly, I have a hangover and the only exercise I’m likely to do today is to walk to the shops for some chips to have with dinner!

So currently I’m not following any specific triathlon plan whatsoever .. my “training”, well exercise, is to do some strength, some yoga, kind of following a Garmin 10k plan (have a 10k end of Sept) and then some biking and swimming whenever I feel like it.

Sport	Count	KM	Minutes
Swim	4	6.5	207.29
Bike	10	285.55	782.8
Run	10	37.55	279.24
Strength	5	-	153
Yoga	5	-	155
Walk	22	55.34	712.56

I’m recording walks mostly because I think it’s good to do them.. expect this will decrease as the rest increases but I also tend to add a walk at the end of my runs.. that will no doubt end as the weather gets wetter and/ or colder… we also go on walking holidays so walking counts in my exercise book even if I hopefully won’t be doing too much of that during actual triathlons!

Yoga - I have two go to sessions from the guys at DoYogaWithMe who I’ve used for years, even as far back as when I first started this blog! So at least I’ve managed weekly yoga - well done me!

My strength has taken a bit of a back seat this month to be honest - I’ve been doing 10-14 sessions of 30min each a month this year … mostly because that has been the foundation on which I wanted to start building before I decided to do anything more substantial. I’ve kind of “made up” for that by actually doing some swimming…

Swim:  Without a word of a lie that’s the most time and distance in the pool since January 2020 !!! I’ve enjoyed getting back in the pool - substantially helped because the local leisure centre got demolished during the pandemic and is now a really nice pool to be in! Although I was a bit surprise to see how busy it was last Monday morning on a bank holiday! I’ve had my swim filmed and have a couple of things I want to work on. I’m also having some osteo treatment every other week to help with left sided tightness (for want of a better word). It’s helping is all I know

Bike: Totally unstructured, some of these have been short trips around the local area or zip into town (to go to the gym).. I did go on one really long ride one Tuesday coming in at 80k over 4 hours and lots of climbs.. it was a glorious day and was second longest ride this decade (!) and only slightly shorter then the longest which was in May 2020 pre surgery. No wonder I was bloody knackered for a day or so after, but I was really surprisingly happy from the ride… both being able to get up the hills as well as the distance.

Run: As normal my running is tricksy… my calf was problematic coming into the month so I was trying and failing to run… but with some patience, tape and rehab I’ve got back to running and kind of following the program…however, because I’m doing other things, I’m basically trying to make sure I get 2 runs of the 4 from the plan each week (I missed some of that at the start of the month). My “race” is at the end of Sept so 4 or 5 weeks out - I’m looking forward to it as long…. Just hope I don’t pick up any injury whilst on our walking holiday! 

PLAN FOR SEPTEMBER

There isn’t one! Other then do the Windsor 10k at the end of the month and be adequately prepped to be able to finish it. It’ll be a decade PB as long as I finish 😹 …

Like Slim Shady - I'm back

 Well I think I'm a kinder and nicer person the Slim to be fair but like the song says - I'm back.. back again...

WHAT'S UP! 

Getting back into tri?

Where do I start? Ok for anyone who is new or likes to read waffle...  let's summarise previous journey/ timeline.

Unfit at the age of 36 I wanted a new start - whilst watching the London Marathon I was blown away by the quantity and variety of people running and couldn't imagine myself running that far. Some how these two things combined to be setting myself a 4 year BHAG to enter and complete and Ironman triathlon for my 40th birthday. At the time I didn't own a bike, could barely swim 25m (I did at least think I knew how to do front crawl, I was wrong) and was confident I could run 5k.

My journey started and on the way I somehow managed to represent team GB at olympic distance at the European champs (note I'm definitely not that good - there weren't many people racing and qualifying back then).. I did a few half ironman, a marathon and got to do my IM in 2010. Through that race I managed to qualify for team GB once again for the ITU long course worlds in 2011... that one was fun in Las Vegas! 2012 was set to be an epic year but I ended up having abdominal surgery that pretty much ruined my peak fitness but that was ok because I had the happiest of times getting hitched in late 2012. We had a wonderful 6 month honeymoon adventure in the southern hemisphere. Once home I got myself a job and started to vaguely self-train again and went into a half ironman very underprepared in 2014..... it was a horrible experience and taught me a lot..... so I got myself a coach at the end of that season and started training proper... In 2015 I a did a good half ironman but then had to reduce training with another surgery hanging over me... my medical issue resolved itself so I trained in earnest for IM Vichy in 2016. It was hardest of training but the best of races ... I really enjoyed it (despite the feeling like I may drown in the swim which was by now my strongest leg - suffice to say the swim didn't go well)... we had awesome weather, a brilliant (flat!) bike course and an excellent run course around the town. The only thing about the entire trip which was sub-optimal was the accommodation!

Since then I have stop start fitness due lack of motivation, minor illnesses, occasionally injury and a bit of stress inducing self flagellating workaholism ..... 

But now ... The come back is officially ON (something I've been wanting to say since Jan 2021 post my surgery).. now I'll confess...  the comeback is nothing more then feeling fit and healthy enough to train consistently and hopefully, probably, enter(*) and complete a race or two... I don't have any ambition for racing other than sheer enjoyment ... train to enjoy races is the mantra... so the days I don't feel like training I am just going to get on and do it because I want to race and want to enjoy them (that's my why)... I get a thrill (well used to) from getting on the lycra and prepared at the start line. Time will tell. 

So here we are... I'm not on a plan yet .. I'm still enjoying doing pretty much unstructured training.. just getting out swim, bike and running with a deep knowledge that strength training and flexibility are my new foundations for success (unlike years of past where I literally ignored the need for both as I was fine with getting stronger just by swimming, biking or running). 

Here is my footnote of injury/ illness since I was last serious about triathlon...not that I'm making excuses (ok ok I am)

Injuries: torn ankle ligaments (right 2018, 4months out), injured rotator cuff (left 2018 2months out), probable meniscus tear (left knee 2023 4 months completely off)

Illnesses: post IM labyrinthitis (2016), unknown virus that gave itchy blotches (2017), whopping cough (2017), most likely something covidish (2020 and 2023)

Major surgery: complete hysterectomy so no more hormones for me in late 2020.... nothing like over sharing but it provides some context as that really walloped me for 6

So here I am mid-50s very menopausal... getting myself back into shape and hoping to tri again sometime next year... (*) indeed I got a bit carried away and tempted by an early bird offering I've actually entered a race ... holy shit