Daz Does Tri

No blog for a while, not like me! Well, not too much to say really, training has been - well training. After about 3 weeks of non-swimming (and barely any for the month of October) I finally managed to get into the pool 2 (yes two) days running this week. Monday I managed my 10 x 100 (off very short recovery avge 20 secs) in around 1:37 which was great considering the warm up felt like swimming in treacle. And today just an easy 30 mins (10 pull, 10 free, 10 pull) mile or probably longer recovery swim. Happy days, the swim is better than ever. Just got to build the fitness now and stick to the 2/3 sessions per week plan. Bike has started again. I've been getting some easy base miles in on the road and working some tough climbing sessions on the turbo (max resistance, highest gear and grinding for up to 30 mins at 60 or so cadence). Getting in around 100 miles per week which is an OK starting point.

Or simply the most boring blog in the history of the world. Lot of talk lately about PrestonPace, intervals, races etc. I think a lot of people assume I do all my running at 10 minute miles and then go and run 17 min 5ks off talent or something!! Way back when I was running 3:30 marathons, I did a lot of reading about base training and came across a topic called HADD. If you Google it the full document is easily available and properly boring unless your a data geek like me! I bought into the training, used it as best I could and got myself down to 3 hours for a marathon, and then kicked on to a 75 min half. In fact, from my 5 mile time I was capable of around 16.10 for 5k off zero speedwork. Important to state that I come from a track background (I may have mentioned once or twice lol), so I know how quick intervals can make you. It's pretty much all I did as a kid! BUT, I think personally people of a certain age overlook base and why it's important.

Seems like I only blog for races nowadays! Last week, decided that it was wise to completely bin off the bike and swim and purely dedicate time to run. I'm in OKish shape and a bit of leg conditioning would serve me well for a half marathon crack. So, with 53 miles in 5 days I decided to go and get myself a nice sore throat on Thursday night! So rested Friday and Saturday but made the wise decision to pop out with the lads for a beer Friday night. Ouch, Saturday I was a mess and basically self medicated everything from Morrisons pharmacy in the hope it would help. Woke up this morning feeling not too shabby, legs still tight but not worst ever so hopeful of a half decent turn out. Rain didn't help and if I was travelling solo there's a good chance I would have binned it off!

Last tri of the season, and a race I entered a couple of months back just to give me something to keep my eye in coming off Ironman/holiday and going into winter. If I'm honest I never expected to do much here, it was always going to be more about a good solid workout and keeping in good shape. However, still thought I'd be alright. Usual race day deal, Mr Turner picked me up and we arrived without incident. I'd changed waves to start in the slower wave 1 rather than the faster wave 2. I was thinking that being one of the slower swimmers that are 'faster' finishers I'd be better off getting out ahead rather than hanging back. I also thought that starting half an hour in front of Ian meant he wouldn't have to wait ages for me to finish!

Massive geek knob that I am, I love a bit of data after a race. So, taking the top 250 finishers (I was 58th) overall I looked at roughly where I was in the race for each event (including the dreaded transitions)! Also included what time 58th position was, so I can see where a more even race would put me...

After Zurich didn't go as well as I'd hoped I quickly entered a couple of late season races to try and get something from a pretty flat season. The first one up was my clubs race - the Anglian Standard European Qualifier. Obviously big aim for me was qualification, but with no short course experience I had no idea whether that was realistic or pie in the sky. Looking at races I knew 2.10 would be about what's needed (give or take) and a pretty good marker. 27 swim, 3 transitions, 1.03 bike, 37 run I had in my head. Training, even with an Ironman and family holiday has been pretty good on all 3 fronts. I know my bike power is down from lack of conditioning but speed seemed to be OK. So, went into the race knowing it would be tight BUT I had half a sniff of nabbing a spot on the team.

Been a while since I blogged and that set's the tone for how training has gone really! Just been trying to get some miles under my belt (30 per week running), get the swimming where it needs to be and try to maintain some cycle fitness. Run wise, have been slowly increasing the pace and legs feel slightly better. Missed some conditioning when I first returned but backed up my opening 17.36 Park Run with a 17.37. The second one felt much better but being a tit I had forgotten my watch and had to run naked. Not without clothes, that would be mental (although wouldn't be a first), just without data. Which feels naked!

Nice to be back and slowly getting into the swing of the whole family-work-training merry-go-round that is life! Couple of big races coming up soon so idea for the first week back was to take it easy and assess what shape I'm in. Bike wise - did a hard 25 on Tuesday and club TT on Thursday. Managed to uncork a 27.50 on the TT which was a fair bit faster than I expected when I was sitting on a beach in Jamaica stuffing in ice cream and drinking Red Stripe! In pretty good shape by the looks of it but that TT felt a LONG way and don't think I could have gone nearly as well over a 25. Bike wise plan is to keep up the tempo rides and get some nice easy long base rides in to get me in good condition for end of Sep.

Back from my 2 week family holiday to Jamaica, and getting back into life. The title is one of my favorite jokes of all time about a man having 'WENDY' tattooed on his knob and is obviously far too risque for a family friendly blog ;) Mind you, as I said in the past - nobody reads this shit! Amazingly, the day before I went on me hollybobs I won my first running race for 14 years !!! Admittedly it was only a Parkrun but boy it felt good to cross the line first !!! And as a bonus ball with Chris Ritchie is too cool to hand in his bar code I'm ranked #2 in the history of Peterborough Parkrun ;) Alright, Chris has gone faster and there's only been 2 but still, number 2 eh !!

So the dust has settled on Zurich. Think I'm starting to bore people with with it all now! Really happy to have done it, didn't go to plan but a race that lasts 12 hours is never likely to. Feel good about toughing it out but now I'm getting itchy feet to get some good performances in before the end of the year. All things being equal at the very worst I should be going into winter in fairly decent shape. Anyone who trains with me will know that Frostbite season I am generally in horrendous condition by the season's opener in Priory Park, apart from an 11th place in 2010 I'm usually outside top 30, then in top 10 by March. This year I'm hoping to start the winter in decent shape and just get stronger rather than look to get some speed from somewhere which is how it normally goes.

I've done it, lived up to the blog title that I named over 2 years ago and the race I have been preparing for for over a year. How does it feel? In a word, amazing! As far as personal achievements go this is right up there for me. I'ts a long story about a long day at the end of a very long journey. I've learned a lot, made a whole new circle of friends and had some great times along the way. So grab a beer (I have) put your feet up and get ready, I'll be reliving this in full over and again the next time I see you! Arrived in the beautiful city of Zurich on Thursday with superstar supporter Ange. It's a stunning place but christ it is expensive. I'm known as Brewster by some for my hobby of spending money but even I baulked at the prices. Every drink from water to coke is 5 Swiss franks (£3.50) or 7 Swiss franks at the expo. Didn't have one but a regular Big Mac meal would set you back £10. Yes you read that right! Lunch and breakfast weighed i

Fly out to Zurich tomorrow, the time has finally come to get race ready. When I embarked on this journey last year I think pretty much everyone's reaction was what the fuuuuuuck !!! That's a long way, but as with everything you stick the hard work in and it doesn't seem so bad. Here's the training log since Jan 1st to give an idea of the work I have put in -

So after going a bit mad yesterday on the running, plan today was to meet Mr Day for an easy / steady 30 or so miles on the bike. And face the crash corner for the first time. Duh duh duuuuuuuh Quick drive home and Mr D is banging on the door. Speed out and settle into a decemt pace. One of those rides where you just feel surrounded by wind whichever way you go. Nothing amazing, good blast down from Waresley at about 26-27 mph to the finish and turn back home. Magnum and a Coke from the shop and 27 miles knocked out @ 19.5 mph avge. Happy days. Sensible on pace and distance (sub 20 & 30). Arm feels alright, no issues riding except back a little stiff and apart from taking the crash corner at 2 mph all good in the hood. Spag bol and a can of medicinal Guiness for dinner tonight. Rock and roll. Maybe even a half decent documentary on the telly box. Fuck taper is boring!

So, I'm pretty much half way through taper and ... I'm on for a record month! Certainly doing too much at the minute so plan is just to ease back a little (a lot) on the volume and ramp up intensity. 21 running miles banked today. Obviously a long way from text book taper BUT I really needed a confidence builder. Running,m especially long running, has been way off track so today Kye dragged me out for 13 at lunchtime (really appreciated the call out as I would have jogged 8 on my own) and that gave me a fantastic starting point. Worked out exactly 7/mm which is perfect. 8 mile later tonight @ 8/mm was a bonus and was great to feel easy. Evening run at 136bpm shows HR and base fitness is bang on, best levels ever. I know I've not got top end speed but hey, I'm going to be out there all day next Sunday !!!

So it's finally happened, the dreaded C word. Pretty good week of training banked including a 27.17 club TT on Thursday. Set off for Saturdays Ashman cup (2 laps of Abbo) feeling tired after a late one. Probably first mistake as I'd not been up long before setting out. Warmed up OK, legs heavy but easing up. 20.8 mph warm up to Abbon then coupe of miles spinning before the off. Start went alright and I actually stuck in a good pace. Clipped off the first lap holding back in 28.30 so happy days. Second lap started quicker and I was pushing OK. Rich came past just before the turn.

I'm now less than 3 weeks from Ironman! The countdown from 12 months ago has appeared from nowhere and now I'm staring down the barrel of being a week out from taper and I have no idea where that time has gone!!! June stats (roughly the same as May) Run : 16 hours, 131 miles @ 7:25/mm Swim : 7 hours, 10 miles Bike : 28 hours, 541 miles

Pretty shite week this week. Have felt pretty knackered recently with training & work getting on top of me. Still managed to knock out a 7 day week with some highlights but overall I am fucked. Monday - managed a steady 6 at about 6.55 pace. Felt alright, nothing to write home about and set the standard for the week!

Good solid weeks training in the bag last week, almost 15 hours of it in fact. Blimey that's just 5 or 6 behind Turner! After feeling sorry for myself Tuesday with a niggly knee, things felt better on Wednesday where I stuck in an 8 mile tempo. I say stuck in, the wind battered me into submission and I couldn't be arsed to run very hard. Outcome was 8 miles @ 6:29/mm avge and then did a long warm down (mile and a half). Not a total disaster but would be nice if my pace actually came down the harder I trained rather than went in the opposite direction! Thursday was off to the club TT. The ride there was headwind all the way and cycling in aero position on a TT bike at 14mph was just plain embarrassing. Really didn't fancy it and couldn't work out where the wind was going to help and where it wasn't (felt like everywhere). Warmed up crap and felt cold. Set off 3 from last and got into a decent pace to the hill to the silos. Pace dropped massively and workin

So last night, feeling good about an honest days training my knee starts to feel achey on the inside. Sleep it off but this morning it's there again, dull ache which means only one thing. Swim day! Hit Abbey pool with my 2nd set of goggles - the type of cheap shitty speedos that you buy when they have nothing else available and you've forgotten your good ones. These goggles are like the glasses on the bus driver in the Harry Potter films. They basically suck my eyeballs out for the session whilst simultaneously letting in more water than the actual available space.

After the Outlaw the old bones held up pretty well. I wasn't that tired from the race, just the sparrow-fart-o-clock wake up and a grumbly achillies. Wanted to hang about after the race with this fella who podiumed but I had to put some money into the emotional piggy bank as this fella says! So back to Center Parcs, bowling with the family and then packed ready to go home. Interesting issue with the bike rack that Halfords fitted almost resulted in catastrophy and did result in one shit, hardly used ladies MTB sitting lonely next to the M1 waiting for a new owner. I guess you could call it fly tipping but really someone just got a free bike. As this fella says, people will start following me round as I discard Oakley sunglasses and bikes all over the place! this fella will be using that as ammo when he reads this for my frivolous lifestyle!

Lets set the scene. Wednesday and Thursday training goes really, REALLY well. Start day-dreaming about smashing Sundays race to pieces. Think I am finally ready to make a jump. Friday, off to Center Parcs with the family. All set and ready to go and there's a strange little tickle in my throat. As the day goes on 2 of my kids start coughing (usually in my face or my food). Start to fee a little coughy. Saturday morning wake up feeling like shit. Moan all day and feel worse and worse. Take copious amounts of lemsip/neurofen/strepsills/warm tea. Basically anything to delay getting ill which seems inevitable. Travel to race expo to register and do briefing (this Ironman thing can be annoying with this all weekend shit). Venue look amazing and I try not to look ill but feel shitty. Early to bed (8.30pm) and up at 3.45am (FFS what is this all about!!!) Actually feel OK when I wake up but hate not knowing how it's going to translate on the race course. Grrrrr

Done! In the bag, my second ton. And what a ton it was. Kind happened by surprise. I had toyed with tonning it by adding a few to the club run but with Dan wanting a few more, Kye pretty much up for anything (he'd have ridden to Lands End if I asked him) and Marky super strong on the miles it fell into place with a big of Group 1 action. Met nice and early and rode a longer route to St Neots. Kye, as ever, decided to smash a few early hills and we had a good bit of banter on the way.

..or the Bedford Half Ironman as it probably can't legally be named! My debut, popped my triathlon cherry, joined the 3's up club, got down and dirty, wetter than an otters pocket etc. etc. I've only gone and bloody done a triathlon. Finally Daz does Tri, 2 years after creating a blog. So, endulge me a a little... Woke up slightly before the milkman at 4.30. Quick shower and a huge breakfast (and 2 huge dumps) before Mr Turner (yes, THE Mr Turner) picked me up and loaded an entire sports shop into his car. Fuck you need some stuff for this triathlon lark. Didn't have a box which apparently makes me a proper knob in triathlon as all triathletes have boxes for transition.

Since I started TTing in April things are moving along nicely on the bike. Last month or so I've knocked out close to 700 miles on the bike - much more than I've done before with some decent long rides. Starting to feel like I can push on a bit and I'm not quite as shit as I was. Still shit just not as shit :) Swimming has been rubbish, not nearly enough volume. Open water has been fine - 2 sea swims and a box end lake one where I felt pretty comfy in the wetty but in fairness I've let it slip a bit.

St Neots cycling club run their club TT series every week throughout the summer and I've managed to get round the first 2 without getting lost. For a data geek like me it's great to compare rides and see how you are progressing. Hopefully through the summer I get a little quicker each week and can see if my training is working. TT racing is completely different to running. You turn up at a random start spot (no club house/leisure center/pub) this shit is in the middle of nowhere. Goes back to it's olden day roots where it was comparable with cock fighting or that pony & trap racing pikeys do. You pay your £2 you get a number (should start slowest to fastest) and you start a minute behind the person in front. Also, you get someone to hold your bike up while you start which is cool BUT unlike running they want their number back at the end of the night (so no screwing it up and throwing it away in disgust after a shite race!)

Today was the second big test of my Ironman training - an over-distance ride. Plan was always to ride to and from the event to make a nice 120-130 mile ride and it was always going to be about getting saddle time rather than average pace. Alarm set for 6am, was out the door by 6.25 to meet Mark and Dan at the business park. I set out in just shorts, jersey and sleeves. I had assumed it would be a cold start and that it'd quickly warm up. Wow, talk about wrong. It was freezing and as we headed the 12 miles to the start it became clear we were all becoming a bit hypothermic. I could not stop shivering when I got to the start line, luckily Kye who we met there had some spare gloves which were a life saver.

After Paris last Sunday and my doomed run, I spent Tuesday-Saturday in the Lake District with the family Preston. It was a lovely little break, some amazing scenery and good food and plenty of sleep had me refreshed. I read the book 'Iron War' about the 1989 duel in Kona between Dave Scott and Mark Allen. What a book. Talk about rev up the old engine. On Thursday I had enough of the shackles and hit the Hotel 14m swimming pool for a steady 30 min swim. The pool was oval shape with a tiny bit roped off (less than a meter), god knows why?? I used it as my personal lane. I flew up and down, old biddies and kids alike were washed out of the way. A 5 year old ventured into my lane at one stage only to be saved by his dad from a charging Daz Man (I had dropped to 6 strokes a length on that one to clear him).

Never been a fan of Paris, the metro stinks, the food is shite and the people hate the English. But this time I was here on business, marathon business!! Arrived in Paris late on Friday. Thursday had my last proper run at home in a brutal cold wind, averaging 7.08/mm for 6 miles or so. Felt good and knew I was in pretty good shape going into this. Eurostared into Paris with Marky and checked into Hilton no probs. Ate well and hit the sack at 10pm local time feeling tired. Had a really bad night sleep and woke up at 10.30am France time. Quick jog and notice my ankle is in pain - pretty bad pain to be fair but I feel amazing running. Quick stretch, breakfast, Expo, walk, food & bed. That's the build up.

Wow, finally seems like things are taking shape. Having been really shit at the start of the year I think I'm well on the way to being just a bit shit now. Happy days! After my last blog about a decent run on Friday we nailed a good group run on the Friday. 4.25 miles easy with Dan and Stevie B (7.17/mm avge starting with 8's) then met the rest of the boys at the Ivo (or dog shit alley as I now call it). 10 miles starting with a leisurely 7.15 and reeled off sub 6.30's to hit 6.31/mm avge for the next 10 miles. Little warm down in the car park and a coffee in the cafe. Run felt shockingly easy. Like a real runner for the first time in how many years. Boys were like wacky racers in the last mile :) BUT great little session and nice to see Stevie B do a proper training run, almost bought a tear to the eye like he's popped his cherry or something. Degenerate racer Turner couldn't help but 'podium' with a 5.52 last mile #WTF !! Good group out and che

After my recent moans and groans and despite the shite weather I have actually managed to string some decent training together. Paris marathon is rapidly approaching and despite not feeling particularly fast I am feeling fitter than I ever have with all the X training I have been doing. Run wise, a couple of 10-12 mile runs at sub 7's feeling easy and a couple of 8's at 6.30s feeling comfortable on top of the 24 I did a couple of weeks ago point to a 2.50ish run being in the right ball park. Don't think I've done enough tempo work to run a 2.45 BUT Paris was always supposed to be a stepping stone to Ironman.

So, after Saturdays nightmare ride it was suffer Sunday !! 24 miles with Stevie B and the monkey boy. Really dreading this having not done nearly enough long runs. But I swear by this in marathon prep and it's never let me down the last 3 marathons I've done. Well, they've all been shit but running like a twat and not distance was the problem! Set off nice and easy from Godmanchester. Blah blah long story very short. Easy opening miles, hold back pace, farmers field, shitty trainers, Kye fucks off with Lucozade, big hills, car drivers being twats, wind, torrential rain, avoid puddles, more hills, give up avoiding puddles, lots of mud, feel better, smash quads on downhill, big laugh at previous en-route shit stop, bad patch, big hill, co-op stop, cramp, couple of easy miles, torrential rain, hail stones, done. 3 hrs 4 mins for 7.39/mm avge. Not fast but route was not easy so over the moon with that considering the running I've done.

So, today was the Wiggle 'No-Excuses' epic sportive. 80 miles with a nice 30 commute there and back from Cambourne to make my first century ride. Or not, the excuse given was bad weather so only the standard 40 mile route would be on today! Up nice and early, rode to Mr T's house then blasted with a fierce follow wind to Huntingdon racecourse at 20 mph avge feeling pretty easy. Find out the route is down to 40, bollocks, wait for Ed and we're off!

Head's been down this week. After nailing a pretty good run/ride last week (18 mile run and 78 mile ride) I went and got absolutely shit faced watching Spurs beat Arsenal on Sunday :) Great game, but not used to drinking and excelled myself by having both a pre-match and post-match Kebab (sit down mixed before the game, walkabout dirty donna after the game). Nice! So Monday was hangover day and true to form felt god awful tired all day. Had the best intentions of swimming but meetings at work overran, swimming lessons with the kids, Ange out, kids to bed and only headed out for a very tired late run. Went OK considering, couldn't push myself bur 8 miles at about 6:50 pace. Tuesday woke up with a stinking sore throat. Really bad and had to go into work. Came home and monged on the sofa before going to bed at 7pm.

So, this week has been fairly standard up till now. Monday just a 45 min endurance swim for about 2.3km. Tuesday (am) 4 easy (pm) 8 steady @ 6:37 pace feeling heavy Wednesday Spinnervals DVD - always a tough workout Then today was long run - 18 miles at around 7:30 pace (although probably quicker). Long runs are a bit of a mind fuck at the minute so plan was no Garmin, no time, no iPod just head down and run. Started with a lap of the nature park (4 miles) easy enough. Then headed towards Broxbourne on the river. Loads of choices from here but headed to the 12 mile route turnaround which left me at 10 miles. Planned to do same again in reverse but a good wind really tired me out in the 6 miles back to Abbotts and deamons had set in already. Managed to jog up to the next lock heading towards Hertford and back along the relief channel for 18 miles total.

Wow, what a lesson in cycling today was. A 2 up TT with young Tom, really showed me how much work I have to put in on the bike and where. First up - I am pretty damn happy with how I rode. Tom is only 15 but far stronger than me on the bike so riding in a race with someone better than you is only going to make you feel a bit more shit than you actually are! And in fairness if it had been a 10k running race the boot would have been on the other foot (for now) :) Downhill and on the flat I held my own. Even on the second lap when my legs were on fire I could still pick up a turn at the front and keep it at a decent clip. What really highlighted the difference today was purely the hills (whats new) and bike handling. Uphill I loose far too much pace, quite simply I am weak. But, I am improving, that was clear on last weeks club ride and recently I've been pb-ing hills. I need to get out and do them - simple fact. In a 12 mile TT you can't be doing 12-13mph on hills you

Friday was my hard ride day this week, plan from now (how many times has this changed!) is a hard tempoish 40-50 mile ride and a longer ride each week. Anything extra is the bonus ball. So Friday I cracked out the usual 40 mile route at a promising 18.8 mph avge. Some brutal winds in there to be fair but I made most of the following wind pushing my fat ass along at 20 mph for the first 50 mins then struggled like a bitch for about 50 mins into a bastard wind before riding the last 10-12 mile like a boss (well, as much as a boss who rides just about 20mph on his own can). job done, 2 beers earned for the night and the first 'on plan' session for the week. Nice day for it, even managed to get a sweat on. Saturday was an easy run day. Aim 12 miles, result 7 miles on the trails. Properly fucked and glad to bag it. 35ish for the week. Up and down with the running, 9.30 pace one minute, 6.10 the next. Oh well, maybe a couple of longer runs and some tempo this week. May eve

Sunday 10th Feb - my bike racing debut! Buoyed by Mr Turner and Mr Handcock telling me nothing could go wrong, just ride hard and bury yourself, I set out for this TT with hope in my heart. My overriding worry was going the wrong way - in a running race a shout will get you back on track but in a bike race you're a couple of hundred meters down the road before you'd even be missed! Get to the village hall in Little Downham at about 9am with 90 mins to go till my start. Mr T has kindly bought my bike along fresh with the new FFWD wheels he's talked me into buying. And he's set them up for me :) cheers coach !! Quickly discover TT racing makes the start of running races look like a scene from the only way is Essex. It's hardcore riders only. No hangers on, family or support - it's riders, bikes & officials. Do a bit of a warm up, to be fair I have no clue what I am doing. Ride to the local shop to buy a Lucozade as I'd forgotten to bring a drink,

Nailed it is all I can say about this week. The first time I have set a consistent week in motion and hit pretty much all targets. The week panned out like this...

Scores on the doors for January - RUNNING 129 miles @ 7:46/mm SWIMMING 11.73 miles BIKING 281 miles @ 19 mph TOTAL 40 hours 41 minutes

So the big news, I finally managed to get a long run in! 16 miles @ 7:23/mm which I am over the moon with. Started out at Histon, headed in the wrong direction to Milton but luckily needed a poo so into a real toilet rather than a bush #result. Back out, had a look at the icy paths on the ParkRun route and decided to just head back. Passed Histon at 6 miles and done the math - 10.75 miles turnaround and hit 16 miles on the nose. Up towards St Ives with wind behind feeling really easy. In fact at 10 miles was best I have felt running all year. Wasn't sure what the reason I hadn't done more long runs!

Yesterday I got a nice swim in - 40 mins continuous - at a decent pace feeling pretty easy. felt tough at first but could have gone on for a lot longer had the timer not run out for the dreaded schools swim! Swimming is going pretty well, down to the hours I am putting in. Feel pretty comfortable swimming 1:50-1:55 for long sets and pushing it at about 1:45 pace (per 100m) for shorter stuff. It's getting there, not exactly Mike Phelps but I'm no Ian Turner either ;)

Oh so near yet oh so far this week. 9hrs 40 mins training time in 6 days. Monday - 3k swim (70 mins) & 1 hour turbo (20 miles) Tuesday - 1 hour run (7.8 miles) felt horrible Wednesday - 45 min swim & 45 min easy turbo Thursday - 11.36 mile fartlek @ 6:51/mm Friday - 3 hour turbo - 56 miles Saturday - 40 min turbo Sunday - REST

As it said on the tin - 3k swim and 1 hour turbo. Finally nailed a day exactly as planned! Snowed in after the school run so decided to stay at home for the day. Hit the pool early (Abbey in Cambridge) and knocked out 70 mins of pool time. 500 warm up, 10 x 200 off 5 mins then 500 cool down.

Looks like it will be cold this week with a good chance of snow. Shite, that's not good !! At least I should have a clear run of training if my aching body ever heals! Rough plan is as follows - Monday am) swim 3k pm) 1 hour turbo Tuesday Am) 10 easy Pm) 1 hour turbo Wednesday Am) long run 145bpm Pm) swim 2.5k Thursday Pm) 8 mile tempo Friday Am) 3 hour ride Saturday Am) hill session Sunday REST Gives me - Swim 5.5k Run 40 miles Bike 90-100 miles (5 hours) 12:30 training If it all happens!

Frostbite league Whitemoore Prison 2012 - 9th 28.13 Frostbite league Whitemoore Prison 2013 - 15th 28.25 So today's race went slightly better than planned. Both main targets (sub 29 & top 20) were achieved with some to spare although I measured the course slightly short. Got to the race about right and had a slow easy warm up. Really cold this morning, funnily enough though once the race started conditions felt ideal. Course probably a little slower than last years conditions (had mud caked on innov-8s today as a pose to completely clean last year) and started further up the road and didn't do the extra hill we did last year.

Racing tomorrow, even though I toed the line last weekend I am taking this as a more serious test of fitness. Last week was all about a good hard run, I knew I would be shit in the conditions and the time / position reflected it. The fact that some good runners were in the vicinity showed me that I am in the right ball park but tomorrow will give me a closer window into where I am. Last year I ran 28.13 for the 5 miles on hard ground. Conditions should be exactly the same tomorrow and even though I am aiming for less (will be happy with 28.45ish) I still think I am in reasonable shape after Tuesdays track session.

Easy start to the week with a nice pool swim over at the Manor. Aim today was a 'session' swim (as a pose to recovery or endurance) - hark at me sounding all professional. New goggles didn't turn up till I got home so swam with the shit ones I got on holiday. Spent probably 10 minutes (no shit) adjusting them to stop them (a) filling with water and (b) sucking my eyeballs out of my face. 400 warm up followed by pyramid of 100, 200, 300 (free) 300, 200, 100 (pull and paddles) 100, 200, 300 free and a cool down for 2.5km.

So the first week of the new year is up and Ironman Zurich is rapidly approaching. Scores on the doors - Running 5hrs 55mins @ 7:46/mm for 46 miles General pace 7:38/mm Swimming 30:00mins 1km Cycling 2hrs 14mins @ 16.97mph for 37.9 miles Cross training 25 mins core, stretching & resistance band Total 9hrs 4mins training

On Boxing Day I took the family Preston to the Bay resort in Filey, North Yorkshire.  Basically Christmas at our house involves Ange and myself running around after everyone so we decided to head away for a few days to spend some time together just us away from a stressful and boring time between Xmas and New Year. Neither of us can be much arsed about New Years eve parties so it suits us just fine to have a quiet one. As a family we did some nice trips, going on the North Yorkshire railway (Hogwarts express and stations from yesteryear), the Deep aquarium in Hull (or Shit-Hull as I like to call it) and plenty of time in the resort pool (which luckily for moi was 20m and almost always empty).