Swimathon, Marathon and upping the Iron Distance Training 2013

Swimathon 5k challenge

 

The swim was something I have kindof got into the habit of doing each yr . although my swim sessions in mornings have dropped to about 10 minutes each session I did manage one proper 100 lap training session before this event, but I was still dreading this event more than the upcoming marathon. Thankfully I managed to get through it ok and my time was roughly 10 minutes slower than last yr from recollection but at least I did it. My brother and sis came to support me which was a nice surprise, especially as I was last to get out of the pool at the end.

 

Marathon 2013

 

Since last entry the only running I did was three odd 4 mile runs spread out over the weeks at times to test out the foot injury. The sprained right ankle area still gave me some pain which really pissed me off. The inability to get out there and do the training plan is really annoying and as I felt like shit I ended up eating loads of junk food and felt sorry for myself. The only good thing was I did do a few cycle commutes to work and at weekends started doing long cycle rides which I really did enjoy.

Nowadays, if on my training plan I have say a 50 miler to do, this used to scare me, but not now; I actually get exited and jump onto mapmyfitness.com to plan my route around the beautiful Ards Peninsula.

 
The night before the marathon I ate the usual pasta and in morning had cornflakes and peanut butter and jam sandwichs with a banana. On arrival at the start area I was very relaxed and exited to get going trying not to freak myself out about the possible DNF due to injury.

Into the run after a few miles my foot started to give me some pain , so I kept my pace reasonably comfortable and decided not to try and do a PB as I was just setting myself up for a definite DNF instead of a possible DNF! Anyhows, as the milage crept up I got into a rhythm and just kept running. After the slightly difficult Antrim Road I tried to hydrate well with regular sips of water and one stop off to pay my water taxes. The crowd as usual were amazing especially Falls/Shankill area were huge amount people with kids etc come out and the little kids are high five’ing you as you pass. The atmosphere gave me goosebumps and huge smiles. Little did I realise that half way round the course the pain in my anckle started to ease and before long I forgot all about it.

Towards the end my brother Stephen came out to support me on the last few miles of the run. Thankfully this year it didn’t rain, the weather was reasonable. It was slightly warmer than I would have hoped, but not roasting hot.

 

The charity I ran for was the ‘North Uganda Outreach Project’ which is a charity run by my good friends Hugh and Becky. Now not just do they have a blog, but they also have facebook and a justgiving charity account that people can link their charity events to. This is their blog site - www.outreachuganda.blogspot.com.

 

 

That is now my fifth marathon and although my time was alot slower at 4.03  (last yr 3.55) I appreciate that I was not really run training in month coming up to marathon and doing a fair amount of biking and had a foot injury. iI you asked me to do the marathon a month ago before the injury i would stand a good chance of trying to beat my PB I think. This yr my main race is still bolton, so I wont stress too much about the marathon time, theres always next yr.

Heres a cool video my dad got of me. Im at 2.30 into it. it was funny as dad said later that he should have shouted philip instead of 'son' as i didnt really here him and he got a couple of blokes turn round looking out their dad instead looking at him :-)





Im not sure if you can pick up from the video, but each yr as soon as u hit the last straight at the gates u get a real burst of energy and i always sprint across the finish, dont know where i get it from as that ormeau road is tough and i can barely run round it after 25 miles!

 

Iron Distance - Peak Weekend Training 11/12 May

Well just had a busy weekend

Saturday - Bike

Had my longest every training bike ride 100 miler which was a good tester to see if I could do a really long distance, nail nutrition and hydration at the same time. Fuelled two 750 bottles which just about did me but I read that I really should have downed twice that amount. Ate well the nite before and had two toasties the morning of cycle, took aimee waterbabies, then after that went for my ride after lunch. Ended up returning 10.30 pretty late and by that stage it was dark by 9.30 so glad I had put lights on bike. The ride itself was great ards pinninsula and wheather ok with odd shower. Wore my long (green sports) tights and lighter altura yellow rain jacket which allowed me to open and close side zips to allow cool air in at times. I had relied upon my homemade granola/protein bars and some snack fun size mars bars type sweets to get me through. it ended up taking me 7.43hrs to do 103 miles , 13mph pace.

 

Sunday - Run

The next day, Sunday I had on training plan an 18 miler. I knew that due to family commitments this wouldn’t be possible to do long run in morning I decided to split it in two. In morning I did 6 miler with mcgregor our dog. After the family function I decided to head out for the 12 miler. In this afternoon I hadn’t eaten well for the long run eating the wrong type of foods and I had not drunk well with drinking coffee and Fanta at the family function. As the 12 miler went even at 4 miles between the sore legs from yesterdays bike ride and the morning run together with poor nutrition and hydration everthing came together and I really struggled. I mean it was very hard for me. I was tired and sore and hated ever minute of it. My speed slowed to a granny pace 11 mile pace! Eventually I finished thank god.

Well that was my peak weekend but unfortunately I didn’t do the swimming I was supposesd to do – 160 laps! No chance after that workload!

And now 3 weeks til tri limits iron distance ironman. Cant wait.

Hopefully next report is a successful completion of my second full distance iron

heaviest snowfall in 50 yrs, long runs & bike rides and new injury b4 marathon...again!

We got hit quite badly recently with heavy dose of snow, a lot worse than January. worst in 50 yrs in northern ireland http://www.newsletter.co.uk/news/headlines/small-risk-of-snow-flurries-as-freeze-goes-on-1-4955095

The morning after the Friday heavy snow I only got about 3.5 miles done and really struggled with my heart rate racing throughout occasionally having to stop as th snow was up to my knees despite running on the roads minus any cars which was a bit strange. The weather was so bad most roads were impassible with cars abandoned and virtually no one on the streets. The next day was a little better but still pretty bad and I managed a bit more with a 4 miler this time with mcgregor , my training partner.

 

 

Since the thawing out of some of the snow, iv been clocking up more milage with both long runs and long cycles. Tried to follow the plan whereby I do a long cycle say 60 miler, then next day do a long run of 15 miles. Done a couple of these but because of recent crazy snow we have had and family commitments I ended up doing all four long workouts in the space of 6 days!

27^th March – 60 mile bike,

28^th March  - 15 mile run

31 March – 65 mile bike

1^st April – 13 mile run

My run pace average is 9.15 my bike pace average is about 12.5 mph. I have been mapping out new routes along the ards peninsula area.this is an example of one which I have done in the past

Today I tried to go running today for about a 4 miler but didn’t make it out of my parents cul de sac. Since last long run I picked up an ankle strain which I think is due to overuse so I have strapped up and hopefully will be ok in week or so. Come to think of it I think I end up getting some kind of foot injury every year just before the marathon and they all seem to heal up ok, som im not so worried about it this time, especially bearing in mind it was only just over two weeks ago I did a 20 miler so I know I can do the distance.

Suppose the injury will force me to ease off the running and cycling and focus on the swimming as the swimathon due end this month and so far I have done didly squat training as Im not so keen on the swimming anymore. Anyhows I must get back into it if I am to complete the 200 lengths.

 

 

Still loving the long bike rides. last week i got anti puncture tyres fitted to my training bike. Iv had them fitted to my commute bike for some time, but about a week ago I discovered a slow puncture on the madone after the long training ride so I took it to my cycle shop and asked them to fit both tyres with the anti punctures. I decided this because I didn’t fancy being stuck about 30 mile away somewhere around the ards peninsula trying to fix a puncture! Call me lazy but im willing to pay for the expensive tyres if it saves me the bother of being stuck somewhere, iv had a couple of hairy momements with punctures before stranded and it definitely isn’t fun, especially in colder whether.

The other thing I did recenlt is register my trek bike with bikeregister.com. hopefully if it is stolen then if found r attempsted to re-sell then I might be able to reclaim it.

 

Iv also been tring to retune my hydration and nutrition for the longer work outs. The camelbak bottle I discussed in previous blog entry is really working out well for long runs and initially I was just buying protein bars or flapjacks for long rides but I have now been able to make my own flapjack / protein bars

 

Ingredients include – oatmeal mix, peanut butter, honey, raisins, crushed nuts, cherrys, crushed gingernuts, choc chips, vanilla essense, water. The bars are cooled overnight and cut into small bitesize pieces and put into small sandwich bags. This enables me to eat them from my bike jacket pocket/powerbar bike energy bag without having to stop; I can eat and ride at same time, normally eating every half hour. I have also ordered up some hammer nutrition perpetuem capsules.

These chalky tablets (described by one reviewer as mini ice hockey pucks) are very hard and difficult to chew and digest when used on a long workout (eg over 2.5hrs) but they work well releasing slow energy for your body, although they leave a residue on your teeth. Doest sound too user friendly but I will give them a go.

You will never guess what I saw the other day coming through dundrum – a stag having a swim in the bay.

 

Until next time......

Loving the long cycle rides

At the start of march I was away on a surf holiday for a few days. Whilst I did 4 mile runs each moring unfortunately I smoked each day which wasn’t too good. It was quite funny as some of the guys were calling me ‘smoking joe’ or ‘iron phil’. There was a small pool beside our apartments but it was so cold I didn’t do any swimming, just quick dips to cool off after my runs.



The weather is showing signs of improving as it rarely goes to zero now and there is daylight early morn until after 6 pm which helps for bike commutes or evening runs after work.

Although I was away from football on Fridays for a while I have been going the odd night back again but things like folks accidently stumping my feet or too many players can do my head in so im not as fussed to give it a miss from time to time. 





Since last entry I have been developed a more formal training plan as hoped. It is basically a mixture of a ironman training plan developed from Mat Fitzgerald which I got online and a normal marathon training plan which I use each year. Ideally I am using the 20 week plan for to see if I can be ready to do tri limits iron distance in June and the Belfast marathon in April. Ideally doing these events and maybe a couple of other events throughout the year on top of Bolton in august I would be very happy.

Not sure if it is because for the first time I have a plan to follow or sheer luck but although Im not following it strictly I do seem to be doing more cycling which is good.





 On the running side I have been running reasonably well, I have missed a few according to my plan but the weekend runs I seem to follow ok and I am not finding them as tough considering that my legs are having to cope with more frequent weekday commutes to work sometimes the day before. I still run with my neighbour for the odd run which is almost 4 miles and hopefully we will build this up to a higher distance sometime soon.

The plan I have shows that I should be doing regular large volume swims such as 80 laps or more on average but I’m lucky if I do 20 laps when I go. Over the last month I have only did one longer volume swim of 72 laps so I really need to increase this.

The cycling is really enjoyable. Over the last two weekends especially I have mapped out two longer rides one of 45 miles and this weekend of 55 miles. 

 

 

 

Sometimes you never know what you might come across :-)

 - well done Bethany Firth !



I also purchased a map book which I will take with me on the cycle rides to assist me if I think I am getting lost. i used it a couple of times when on my last weekend long ride. the map book is not too big and fits nicely into rear bike jacket pocket.

 

 I have to say that the last cycle ride around the ards peninsula was great. So peaceful and a real joy to ride.

                             

 

 

All in all I think things are improving on the fitness front. My feet are showing slight signs of wear and tear with blisters etc and minor aches which sometimes when i run i fear might turn into another long term injury, but so far I have been ok. My bigest achievement since last blog is last weekend training with a long run Saturday and long cycle Sunday.

2013 - Jan Feb update

January / February 2013

Following last blog I haven’t done any of the iphone app core body exercise routines but I have seemed to have stopped the ciggies so that much is good. The indoor trainer I didn’t really enjoy so I have done a couple more commutes to work and I’m enjoying them so hopefully that continues.

Over the weekend I was away on a hotel break so that gave me a chance to properly look at looking at a plan for Bolton in august. I know its several months away, but I think its important to start the base training under my belt over the next few months.

Since last blog its been pretty dark both mornings and evenings, with only now in February showing signs of more daylight hours to train in safety. Also I had a minor hand operation which meant that I couldn’t swim for two weeks due to bandaging. Because I was a bit annoyed at this hindrance I ended up during these two weeks running almost every morning for 4 miles. It was kind of funny at times as the weather was pretty snowy. 

The recent bad weather was so bad I was delayed after the operation in Manchester due to flight cancellation then a couple of days after coming home I couldn’t get to work as snow so deep I couldn’t get car out of our cul de sac.

The trail runners I used in snow which proved very handy in snow and ice

 

Have to admit I loved running in the snow, so refreshing

 

On the swimming side I’ve done very little with only one proper longer swim doing a 1 miler. Based on looking at my training plan for coming months I need to clock up a lot of of time in the pool and do regular bike rides with weekend bricks. I don’t mind too much the running side but running off a long ride might prove difficult for me.

Over the last few weeks me and my wife have started taking my daughter to waterbabies. Aimee seems to love it despite her daddy ducking her wee head under the water and leaning her forward encouraging her to swim freestyle J

During the weekend away in Co Cavan, Slieve Russell hotel I managed to get a 11 miler in before a tasty fry up.

 

Made a few purchases recently. Following the recent bad spate of weather got a nice Aultura rain jacket which is reflective and rainproof. Bit on the dearer side but I got 20% off in my local bike shop just by getting them to match the Amazon website price. Also got replacement cycle overshoes as my existing ones starting to tear. Invested also in another long sleeve t shirt as these are handy.  I also got a cateye flashing front light as my main front light is a constant which isn’t really noticeable on the commutes to work as a flasher would be. With both running this should prove a lot safer for me. Finally I got a cateye strada wireless bike computer as my more basic bike computer which I had the last couple of years has stopped working. I know I have bought quite a few items however I had two Christmas vouchers which came in very handy.

Hopefully my next blog I hope to report on how I get on with my training plan.

Until next time....

 

November December 2012 Update

Sorry for lack of blogging but to be honest since last posting there has been not much positive to write about. Anyhows I thought I would put a few comments on last two months before the year ends.

I have done a few more commutes to work on bike in early November. Now that its more dark and hazardous with colder wetter conditions I’m not so keen and have not done any more. I did get great waterproof trousers from my wife as a Christmas pressie, so who knows I might get out again before next spring. Heres hoping.

I have continued to do short runs a at least once a week with neighbour, but apart from that no more long runs. About 5 weeks ago to I got a foot injury on my right foot – 2^nd metatarsal strain which plagued me for a couple of months last year. I was only doing a 4 mile easy run when it played up, but the pain stayed with me for a good 4 weeks easy. It was not major sore, just annoying more than anything. After long rest period I went and ran again and on my 2^nd run back after resting I got injury on left foot toe area. Not sure exactly what it is called but it just felt as if I bent the set of toes inward quite severely and strained these also. That injury lasted about 2 weeks, but these last few days I feel better, thank god. I even went for a 7 mile run a couple of days ago with McGregor which I am really pleased with.

On the health side sadly I have been back on the smokes quite a bit but as I write this I have stopped yet again these last 4 days or so. Let’s hope it stays that way.

Tonight I did my first ever session on the indoor trainer forty minutes whilst watching X Men first class on the TV in the spare room. It was really good and something that I definitely should do more often as you can really work up a sweat. I was barely doing 12 mph and AHR of 110 so it wasn’t a hard effort workout, more a moderate level. The wife mind you had a few choice words to say when she heard the noisy racket I was making from the room.

 
I also tried out my iPhone app ‘daily workouts’ fitness workout for 10 minutes. These apps on smartphones are pretty cool and if prepared to use them you can program in them a set of exercises to do. They even time each set and you can listen to music and watch instructional videos whilst working out.

Hopefully I will do these again and have wanted to do some type of exercise routine for many years. Unfortunately I still find them pretty boring so I don’t hold much hope but I would like to include them into a weekly routine to help with core strength when preparing for next August.

Until next time…….

PS – Happy New Year!

October 2012 - Bits and pieces

Since last blog I haven’t done anything special to write about but I have just tried to be a bit of a mixture of low mileage runs and trying the odd commute to work. 

I recently subscribed to a couple of magazines – outdoor fitness and one of the triathlon magazines. With both magazines I got freebies with them

Huub transition bag -

This bag has some good reviews if you do a google search on it. I haven’t tested it out in an event but I did see if it fitted all my standard gear in it and it does do ok. It has plenty of sturdy pockets which should be good and a wet bag for your suit. The only negative I would say is that it’s a bit tight. I normally use an basic oversized sports bag with a wide open top to it as I like to rummage around sorting and checking things on an event day and I think this type of bag whilst it carries everything you need and is quality made isn’t as user friendly to those that panic like me who want to check is they have packed their extra swim goggles and they are at bottom of your bag under everything. With this bag I would have to empty a lot before I can access what I need to get.

Trial runners i got as a freebie also -

These trail runners have the thickest tread on runners I have ever seen. Just because runners and thick tread don’t be fooled into thinking that makes them better. Sometimes too much tread can trap excess mud and stones causing you to carry this extra weight. They are basic low branded type. I have only used them a couple of times but hopefully I will do more trail running in the likes of cavehill in the New Year and get some use out of them

During this month me and Caroline went over to see good friends Agnes and Colin in Edinburgh for the weekend. Last yr I went over and during this I had gone to their gym which had a treadmill. I hate treadmills and they should be called ‘dreadmills’, so boring and so warm in those mini gyms that hotels and apartments have. I love running outside and this time when I went to see our friends I decided to get myself lost for about an hour each time and run around the town. Here are some pics –

 

 

 

 

 

 

 

 

 

 

 

 

 

Finally, this last couple of weeks I have managed twice a week to commute to work. Loving this but realising now that it starting to get darker, wetter and colder out there so I don’t know how lond this will last.

 

 

 

 

Over the last weekend did my first proper hill run training session. 3 by 1 mile repeats (total of 6 miles)

 

I have always wanted to try this as I hear hill running strengthens your legs. I have to admit a loved it, although tough very enjoyable, especially as I really felt my upper leg muscles pretty sore the next day, do I must be doing something right. Also at the bottom of the hill i was pretending to be a 'pro' in a race whereby i was swinging around a lampost with my arm and slinging myself back up the hill - i must have looked like a real egit to drivers passing by.

Yesterday was Dublin marathon. Wish I had done it. Might do next yr but it is double the price of Belfast marathon plus the fact that travel and need to take a day off work kind of puts me off it. Might do next yr.

Tonight I tried my first proper night time running following the change in time and the clock going back an hour making the evenings really dark. We are currently minding Tess, my mum and dads dog for a while instead of trusty McGregor but Tess really enjoyed the 4 mile run around Carryduff.

 

Finally, I am really pleased with myself for achieving something I have been trying to do for couple of yrs. i have been using a familiar 6 mile route around queens pec stranmillis area and I have been trying to do a 8 minute mile pace for it. Over the last couple of weeks I twice got under 48 minutes and well chuffed. Yepee!