Training Log Archive: Leon

Overnight, a lot of talk of what we going to do today, the plan was most of Stage 2, from Ilkley onwards to Sheffield, and Martin, Andy and Paddy were booked on a train from Sheffield at 16:30. We decided to leave half an hour earlier at 8:30. No Matt or Simon today,clearly one day classic specialists. We were joined by Dave for the first 80 minutes before he turned for home after a good stint.
Anyway, I was vetoed straight away on going to Addingham and over to Silsden, so we went straight over to Keighley to pick up the route there. Out of Oxenhope was horrendous, straight into the wind all the way up, not nice. Down was fun though. Legs weren't feeling as bad as I thought they would but didn't push on just yet. Worked with the now recovered Martin all the way up Cragg Vale which got the heart rate up a bit but no trouble really. Ripponden bank hurt a bit, but we stopped for lunch in Elland at a cafe that was brilliant in comparison to yesterdays, recommended. Clearly Paddy was struggling and so he decided to get a train from Huddersfield to Sheffield. Martin joined him, though admitted in his own words this was lazy.
Myself and Andy were keen to get to Sheffield but we decided the best way would be the shortest route from Huddersfield, as we hoped to hit 200 for the weekend.
Up over the M62, ouch, down into Huddersfield, bye to the other two. Out of Huddersfield, endless red lights. Knew I would have to work hard to stick with Andy and so it proved. Upon seeing a sign 'Sheffield 26' and knowing it was 5 mins until their train left, his eyes lit up as we realised there was a small chance we may beat them to Sheffield station. Game on!
This chance looked less following the endless climbing up through Shepley, but I was pleased, I was feeling OK, and by working hard was able to stick near to Andy, if not just behind. Once past Penistone things flattened and the pace increased, but by digging deep, in some parts very deep, I coped and the downhills through Greno Woods and down to Hillsborough were much appreciated, esp. as it was now quite warm. Due to lights and traffic we were slowed a little into Sheffield but soon arrived at the station, sadly 4m short of 200 but I was happy enough with the weekend work, more than happy.
Outside M&S getting supplied, and the other two rolled up, their train had been delayed by 15 minutes, and we had arrived first.
Great stuff!
More leisurely cycling next weekend...

C • What's the plan next wkd, I... 2

Recce of Tour de France 2013 with Simon, Matt, Andy, Patrick and Martin.
From mine down to Otley, then sensibly we decided not to follow the A65 and didn't join the actual stage route until after Embsay having taken the back road via Askwith, Bolton Abbey etc.
Straight away clear that Simon, Matt and Andy were a notch above what the rest of us were capable of, but much like Etape du Dales, settled into a solid pace. Worked well as a three from Embsay to Kettlewell, where the others waited. Strong westerly headwind by the way, more of that in a sec.
After Kettlewell Andy didn't fancy the pace and came a bit closer to me, and we worked well up Kidstones Bank together, I got into a nice rhythm up here.
Martin and Patrick rejoined as we sped down the other side.
Turned left for Hawes and into a really stiff headwind, really impacted on progress. 10 miles of cycling into a brick wall basically. Managed to cling onto Andy and take my share of the work but it was tough. Glad to reach Hawes where Simon and Matt had been for about 15 mins. Patrick soon rolled in but Martin was a while, which was worrying. Another 20 minutes elaped before he rolled in, not looking good at all. Game over for him, lunch and a trundle to Garsdale for a train back.
Onwards up Buttertubs, which seemed harder than in Etape, but guess I had cycled further. On this section Andy stuck with the front two, and from where I was, looked like they were having quite the battle. Down the other side at a rate that caused Simon's tyre to explode, so bit of a wait but this allowed Paddy to rejoin. Cruise down the valley with the wide behind us to a tea room in Gunnerside for lunch, don't go there, overpriced and poor service.
At this point, felt a bit tired but still some in the tank, knew we were looking at 125+ so had to pace accordingly. My main worry was the hill out of Hawes up to the firing ranges, which I had cycled down on my trip to Bishop Auckland the other month. I told the others it was a brute but none of them knew of it, and in the end I allowed myself to be convinced we were going up an alternative gentler route on the A roads. WRONG! After a lovely cruise to Reeth, up we went. Despite the break this was slow going but I kept plugging away but the several false summits were a bit of a mind game. Very long steady free wheel where we regrouped once more, now with the wind behind us the pace upped again through Middleham and onwards to Masham. Finding any sort of incline tough now, the burn in my legs had switched from tired to fatigued and I was now emptying the tank.
What turned out to be the final regroup in Masham and Andy helpfully gave myself and Patrick a bit of a tow out of there, by now my pace was suffering. Andy drew away and took a left into Ripon onto the bloody ring road, I tried to shout but to no avail, so ring road it was. Thoroughly unpleasant, and also into the wind. Felt very empty and worked with Paddy to the outskirts of Harrogate, at quite a slow pace, but it could have been any pace, it was going to hurt.
Two miles out and with the B6161 pointing at Otley there was only way were going, despite my reservations this was more hilly than the A road from Harrogate. Up and down we went, but amazingly now I seemed to be through the pain barrier and my legs started to work once more, not feeling fresh but rather numb as if all the pain there was had gone. Found myself working with Andy and increasing the pace. After a long drag, finally down to Pool, and safe in the knowledge this was the longest day I've had in the saddle, the final climb home posed no problem.
Quite a day!

Someone I follow on Strava accidentally alerted me to the presence of the path along the Foss north of York, so I set out to explore it. It was quite wet, but I didn't let that bother me, quite enjoyable. Had to turn off said path after a bit, so more to come that way. Legs felt decent today, big weekend of cycling coming up, they won't be by lunchtime tomorrow...

Roundtree Park and river run, out and back. Legs fine, held back from going faster. Head a little groggy, must be hayfever.

Ran to Matt's and then off road loop up to and around the Chevin, then dropped down back home. A bit drizzly. Pace a bit slower with Matt as he isn't very running fit but quite happy with this off road, and felt very comfortable switching up and down the gears before and after the middle 5miles, which is a good sign. Enjoyable run.

Cross Gates station to Roundhay Park run with bag, latter two thirds on the TN to RP cycle path which is quite pleasant given the areas it runs through (!) Just keeping pace feeling neutral but not too easy.

Roundhay Park Weds Evening Race - 6th

My annual summer shambles
Set off a minute behind Dave and a minute ahead of Ian to add some competition to things.
Slightly hesitant to number 1, and overshot number 4 a bit.
But the real star of the show was 6-7, where 7 was at the folly.
Thought to myself I know exactly where that is and set off in the general direction without a real look at the map. Hit first path, cross that, but ended up in all sorts of trouble in thick undergrowth, hands and knees job to get through, eventually hit next path (the right path) but in my mind I needed the next path (as the way I've approached the folly most of the time I guess) and so turned right (i.e. west, 180 deg wrong) and ran on paths all the way round and approached the folly from the south.
The CBA getting my feet wet to the next one and ran round the long way.
Rest of it was fine and I ran very hard but horse had bolted and was in the showers.
Got to laugh really, normally have one nightmare on a Weds in the summer, and here it was.

13 before race, 26 after with Tom, Mike and Walshy

Trafford 3000m, B Race, 5th, 09:18.17

Well, 8 seconds off last time out so can't complain and ran a sensible hard race, moving through the field. Gave it everything.
K Splits of 03:05,03:07,03:06.
Need to keep working and shave some more time off next time out.
Just have the nagging feeling looking at the times some other people are running that I should be a lot closer to 9 minutes.

Steady run down to Knavesmire and back, inc 8 x strides ahead of Trafford 3000m. Should be fresh, so no excuses

Had some entertaining to do

Halifax Urban Race - 3rd
Perhaps a little lesson learnt here, to not just choose the apparently quickest route and follow it, sometimes a little double check is necessary.
Certainly didn't take the fastest route to 6, think the north route would have been quicker. 7 I wasn't convinced by north at the time due to dropping down and back up after that bugger of a cobbled hill, but splits wise, this seems to have worked. Lost time to 9 as had planned too far ahead and just stuck to planned route in from the east and should have come in from the west. Was too busy trying to work out 10, played safe and went to left avoid crossable fence only to cross it once I saw it was knee high. 15 totally put off by drunken crowd and just escaped back the way I came, lost 20odd seconds (races through beer gardens are not getting my vote this year - 2 at this race)
Fell into the 18 trap but was far from the only one.
19, the purple line completely obscured the covered way on my map and no way in a million years would I have gone that way, but seems everyone else managed it, at least the two people I saw doing it as I arrived at the control.
At this point had a nagging feeling I hadn't really got into the zone but as the splits show, thanks to some straight forward late legs I managed a good run in but ran out of controls to catch the top 2, though just avoided turning south through the gap in the wall before the last control, which was pleasing.
Next urban is Haworth but combined with Penistone Hill (eeek). Then I can sit back and see what people make of Baildon...

Easy mile out and back down Dalesway with Dad, then carried on to Yeadon via Guiseley on roads, picking up the pace, 7:16/6:46/6:26, then 6:29 for uphill last 0.7. Felt pretty decent.

Leisurely cycle with my Dad - Cow and Calf, Askwith, Otley, Pool, Chevin Top.
Rain held off, made a nice evening.

Claro Pannal Event, 1st, 26.14
Nice new area to run on, good mix of streets and woods.
No real issues with the navigation and legs were moving fairly well.
Good fun.

Round the back of Highroyds, Ings pub, Chevin pub, through farm and past station. Sublime weather, shame it doesn't look like staying. Legs felt much improved tonight which is good but this is going to be an easy week all told...

Jogging down the river. Better than I thought I would feel but that isn't saying much. But loosened legs up a little...

Just a short jog to try and get the legs moving

Edinburgh Seven Hills - 19th - 1:55:47

A race that has been on my to do list for a while, and it didn't disappoint.
Great atmopshere, great scenery, crowds at the top of each hill, but still a low key feel and a tough challenge to boot.
Warm verging on hot at the start, off we went down the steps at a fast pace, struggled to keep up with the leaders, could tell straight away my legs weren't fresh after yesterdays exertions, they didn't feel too tired or heavy, just no 'zip' there for a sustained fast pace. Settled into about 12th across north bridge, instant enjoyment as we weaved through busy traffic and people.
Having only really reccied the route online/on maps (though have been up all the hills in the past except East Craiglockhart & Blackford seeing 4/5 people ahead turn into the arcade was interesting and I made a split second decision to follow them, though the reality was, coming out onto the Royal Mile, we gained 2 seconds at most. Bit of a grind up to the castle, harder than I thought, maintained position as we clipped for the first time.
Fast pace round the bottom of the castle, and managed to gain a pace. There was a distinct group of 5 at the front with a slight stringing out behind as we crossed Princes Street. Felt I was running as fast as I dare go and was holding position. Then another interesting split as half, mainly the leading group but with one exception turned left, and the rest of us went straight on and left at the bottom of the hill. I think we won this one as they came steaming in from the left a lot closer that they were previously, although their faster pace meant they pulled away again quickly as we turned up the small hill prior to the art gallery.
Felt very hot already. 2nd mile - 5:21, put the brakes on a bit and tried to settle into a rhythm for the long straight up to Corstorphine.
In a nice rhythm now as we stretch out up the long drag, working hard but trying to stay relaxed. Those in front seem to be pulling away, except the guy immediately in front, who is getting closer. Then a guy appears from my left, where has he come from? He’s running well and bridges the gap in front of him quickly. Cross the T-junction with the road from my left, bit of a gap in the traffic and run for it, thank incoming car from left and get honked at for my troubles, what did that cost you, 5 seconds? On we go, seem to be closing on both runners ahead, but look up to see Corstorphine looming, so relax a bit prior to the left turning. Dig in and work a bit harder up the path, rises then softens twice, then through wall onto steep bit and I’ve caught the guy in front but no sign of chap ahead of him. I sit in for a bit, legs struggling to move again on the flat, but also to make sure I know the way, to be fair a gap is opened slightly as we enter the clearing and I take some water, up again to the tower and clip #2. We turn and head down and once on the path I open up and take the man who was ahead, can now see the guy ahead of him as well, who must be 9th, that makes me 10th, that will do, lets settle in until the next hill now.
Solid downhill road section doesn’t do me the expected favour as opening up the legs brings a massive stitch in my left side and the gap ahead opens once more. Think I’ve opened up a bit behind though. Safely over the A8 and onto footpath, over railway and tram lines now some of the challengers are stretched out in front on the uphill road to the next footbridge. This was as hot as it got, wiping the sweat from my head at regular intervals.
Have slowed slightly I think, but that’s OK, long way to go, but have completely lost sight of man in 9th now. Through the housing estate and a fair few challengers about now, we exchange friendly greetings and words of encouragment. Straight across the roundabout, right should hit a T-Junction, it's left and first right.
WAKE UP! HERE'S WHERE IT ALL GOES WRONG.
First right here we go, well, isn't this a nice footpath, bending right, right? Right, hold on, should not be bending right. Haven't seen anyone else for a while either. This doesn't feel right. Luckily, for just this scenario, I had a map. S***. I'm following the Water of Leith. It was first right into a road, not a bloody footpath. It was a real 50/50 decision to turn around or carry on, but I decided I had come down the path far enough to carry on, though I'm struggling to estimate how far down I came in hindsight now. Mentally turning back isn't good either, but this did take some of the edge off my running pace as I was a bit demoralised. Worked out revised route, left and right up a road splitting the two Craiglockhart hills, and then left onto the off road stuff. This did have the minor consolation of going most of the climbing on the road, and I avoided the very steep slope of which I now know nothing. As I bounded in and up the steps, one of the challengers made the acute observation 'gone the wrong way?' which I should thank them for as it stoked the fires once more and I eased up to the summit, took some more water and strided down the other side.
Now I was really in the thick of it, racers and challengers galore, part of me tried to think how many places I had lost, but the part of me that won was the part that said just get on with it. No chance of going wrong now but was overtaking people which was a confidence boost. Into the meadow before Braids and people going off at all sorts of tangents. Decided the two people going far right looked like they knew what they were doing, and I could also keep moving as those taking straighter lines looked like they were getting bogged down at the top. This seemed to be a good move as although we had to go slightly back on ourseleves at the top, we had avoided the slow stuff, both ground and people. In a good rhythm up to Braids, more water and onto the ascent, ran it all, but got stuck behind a couple of people for a bit, bagpipes at the top, brilliant!
Turn left and follow everyone else across the golf course, quite fast, but a bit hesitant on my dodgy ankle. Some guy comes past dressed for a beach bbq, running at a similar pace, how casual. I stick with him but it's slow down to the road as we are queuing. Fast downhill and captain casual has caught his HBT mate, I follow them left and a bit of a hairy turn right over the burn, and straight up, walking now but it doesn't feel too bad. Now I would have gone right at the top from memory but they both went left, so stung by my earlier mistake, I follow, though I seem to recall Mr Casual wasn't convinced either. Sharp right and slightly downhill across a meadow as Blackford looms large, loads of people coming in from the right so it seems this wasn't the optimal route. Lots of noise coming from the top, lots of people climing these big steps, a few going steep and left, I stick right, legs burning a bit now, but get a run on left off the steps only to be queuing up the last bit, great atmosphere provided by HBT. Go to bucket by trig point to get water, not drinking water, sponges! Can't find drinking water hidden behind everyone! 30 secs binned. Down we go again, and my two comrades are well ahead, but I get going well, through the allotments and decide Arthur's seat is a) going to hurt, and b) going to be slow, no matter what I do now, so I put the foot down for the road section ahead. Catch and pass the two guys on the road northbound, turn right, feeling tired now but still something left in the tank, through a shaded area and left to the water stop, very refreshing at this stage. Across swimming pool steps and relax quite a lot down to Holyrood. Weave through pink ladies easily as despite there being millions of them, they are all walking. Also despite their being millions of them, with one or two exceptions, they are silent. Nice. Look up and see people dotted like ants across Arthurs's seat, the kamikaze line to the left straight up looks interesting, looks like a no also. Stick slightly right and to the popular line. Legs have ground to a halt now, I've never enjoyed walking up hills and today is no exception. Having said that, I keep moving and it's over quicker than I thought. But I think I would have gone quicker and really hammered the nail in the coffin if the rest of the race had gone well (navigationally). Hiccup at the top as climbing the gully some American is in the way. Again, great support at the top. Slip and slide my way down to the long straight route down, fall twice, very tentative, again something to improve on. Get a good pace on before Haggis Knoll and turn left, but on seeing the village and railings of the Race for Life ahead, spy that the right, easterly route can get round this if I turn right now, so go for it. Doesn't seem many did this, but I think that must have been hard to negotiate surely? How far did the railings go towards the parliament.
Ah, forgot to mention the swimming pool route was another error, as Mr Casual was well up Arthur's seat when I reached it, along, no doubt with a few others.
Anyway, hit the flat field behind Holyrood palace...and here comes the cramp. Pushing yet slowing. Tell myself it isn't far at all. Turn left under the railway and up the path towards Calton, really really struggling to move now, but on hitting the A1 I find something, turn into the hill path and overtake a challenger, up the final steps across the field. Comically stop at first cones before being ushered onto to the finish line itself.
In bits now, haven't felt this knackered after a race for a long time. Take a lot of fluid on board and have a lie down...job (part) done...I will be back!

Event: Salford and Manchester Urban event
 

All today's various warm ups and warm downs, 1m before & after parkrun, 1 mile before Manchester, 0.7 after to get to 10 for the afternoon.

Burnage parkrun - 1st, 17:24
Another pleasing parkrun, as I didn't go flat out on this once I found myself comfortable in the lead straight away. Kept the tempo high but without really flogging myself. For once felt as if there was another gear to be engaged.
Nice course, alongside the river on trails and a nice loop of the woods. A bit damp but not as bad as I feared, not slippy at all thankfully. A couple of kissing gates per lap and a set of about 12 steps. Main problem was the paths were predominantly quite narrow and lapping people caused issues, the race got quite spread out. Looking at the website, could have possibly got the course record, but never mind.

Course difficulty - 6/10
Course scenery - 8/10

Salford & Manchester Urban Orienteering - 1st, 53:29

Results are quite flattering really.
No issues first 3, then misread which side of 4 was east due to how I was holding the map. Won't make that mistake again. Really ballsed up 7, went down first ginnel instead of second and then couldn't for the life of me figure out where I had gone, then when I got in the right courtyard I was facing the wrong way. Prob cost a minute. Sub optimal route to 8 via the ampitheatre but at least moving fast. Slightly sub optimal to 11 too I think the footbridge looks a better route. Realised just in time the wall to the east of 15 was uncrossable and went round, took waterside route to 16.
Overshot coming out of 18 and veered left towards block of flats, cost about 20secs I think. Was just turning to take northern route to 20 when I realised west/south was better and checked back. Overshot 29 to end up on corner of quay, lost touch with where I was. (Felt map should have shown metal anchor things which were quite dangerous really if you didn't spot them, which could be easily done if looking at map)
Straight out east from 33 and over middle bridge. Back out of 35 the way I came, until when running along east of quay spotted the now infamous uncrossable fence, so should have kept on the way I came before running alongside tram tracks.
Rest was straightforward hard running, though I was bemused not to cross a stream to 43 until I realised after the race this was a north line!
Was good to have a slightly longer urban event, think some of the ones so far this year have been on the short side, approaching an hour is good. Pace judgement is very difficult, I came away thinking I could have run harder earlier but could be very easy to blow up...
Overall, a cracking event and throughly enjoyable. Really is a best kept secret in the running world. Thanks to everyone who put on the event, must have been a lot of hard work/hours.

C • streams (or lack of) 1

Course 1 - Splits

Pre-weekend racing loosener round Highroyds. Worked last week so did it again. Slightly slower and slightly more tired than last Friday though. But no beer this week...

Through York Hospital and round the railway path. Very sluggish first mile, OK after that. Hayfever kicking off today.

5 mile run - 12 mins easy, 10 mins tempo, 11 mins easy
Covered 1.8m round Highroyds in the 10mins, which is bang on target really, possibly even a little on the quick side.
That said, it was a real struggle to get out of the door tonight, felt really tired.
First 2.5 mins of effort were into the wind which didn't help but legs alright once I got moving, could have done a bit more if required.
Easy day tomorrow ahead of Mcr/Edin, really looking forward to these two, must be some others doing both?? (apart from my partner in crime M.Hill)

Out to the racecourse and back down the river.
A little tired. Calf OK, a few twinges. Seemed very humid.

Fulford Ings EBOR race seeing as it was down the road from the office and AIRE were at Becketts Park which is used regularly. Though I realised while running at lunchtime I could do both, but decided against that.
Anyway, 1.3mile warm up down east bank of the Ouse, thought I could see a big crowd from a mile off by the Millennium Bridge, decent turnout I thought, but turns out to be 30-odd students dressed as Baywatch engaging in some fun drinking activities with inflatables. Probably medics at a guess.
Race one, 'stars' struggled to get legs going, then attacked by nettles all over the place, mispunched but realised and corrected quickly. Only managed to get going in Rowntree Park but even then should have jumped the wall but ran around it. Ah well, got a sweat on. 17:50.
Race two, 'superstars', a few of us struggling to find #2, on the riverbank as veg boundary was in effect doubled, picked up the pace, missed cut through to 9, had to slow to establish correct route to 10, then same issue at #12 as #2 but with added nettles. 17:25. Ran back to office, absolutley dripping, confirming my lunchtime humidity assessment.

Lunchtime trot down river, over Clifton Bridge round Bootham and back in through Monkgate. Very relaxed, very comfortable. Good.

Track Session - 400s off 1 min
70,69,70,69,70,70,70,71
Was aiming to do 10, but calf was tightening (it was tight yesterday but eased today) and became sore on 9th rep so pulled off the track after 300m, looking at watch was on for a 72 anyway so slowing. Better to get the quality in at the moment. Seemed Ok once I had given it a rub and on the warm down so hopefully nothing serious.
Was only 4 of us doing the session, James Smith and Mike Burrett were a bit ahead and Susan Partridge a bit behind, but good to have people to focus on and work off for the first 200 at least.
Early night tonight, feeling a bit drained.

Spent the day at Queens watching the Tennis, sensible rest day after the weekend anyway. Need to identify a couple of midweek races, seeing as every weekend until August is booked up.

C • Plenty of orienteering and ... 2

Trying to stay in the shade so High Level Bridge was great for w/up. With Chris and Emily Birchall.
Warm Down was very slow w/Mick, Maria, Alan Buckley and Ben Riddell. Calf a bit tight

Blaydon Race - 29th - 30:25 (chip), 30:30 (gun(??!))
Very pleased with this.
Having come 42nd & 41st last two years, was aiming for top 40 on the basis I may not be in the shape I was around Xmas but I always run well here. On the other hand have had a fairly big (by recent standards) training week.
Was warm verging on hot in the open, so stayed in the shade as much as possible pre race.
Off we went and tried to stay relaxed through the city centre, found myself with a few others. First bit felt fast. Up the slight incline and onto the dual carriageway started to feel good, tried to stay on my toes and relaxed, though on the open wide road, you could really feel the heat resonate off the tarmac, felt very dry even at this early stage. Got up to Dan Bradford through a mile which watch said 4:53 (strava says 4:51!) but at the time I wrote that off as buildings in city interfering with GPS, in hindsight I must have been feeling bloody good. Edged away from Dan and caught and passed Chris Birchall and by two mile was in behind Josh Tighe who had sensible tucked into the cycle lane to take advantage of what little shade there was. Still feeling bouncy and good pulled away from him but couldn't close gap to anyone in front and found myself running alone as we approached 3miles.
It was now beginning to hurt and Dan Bradford came alongside. We exchanged words of encouragment as we headed over the Scotswood bridge. Here Mick Hill was waiting with his usual boundless verbal assistance, got cut up as I caught a guy approaching the water station, threw water over my head but had little effect. As this was a little out & back section, seeing who was behind me gave me a boost, with 2 miles to go I knew it would be a case of holding on for grim death.
Tried my hardest not to let the guys in front get away, knew pace was dropping but with the pace I'd already run a decent run was on the cards so had to wring every last second out. One guy caught me as we approached one mile to go, now I was dripping with sweat making it difficult to see, legs were burning, arms felt heavy but kept moving forwards. Hilly was there again with shouts. Knew it wasn't far, tried to stride after climbing the monumental climb over the flyover (it isn't really) and round the hairpin, someone shouted my name, no idea who, eyes closed for the most part now, gurning, gurning, right turn into last bit, looked behind (I never do this!) to see a bit of a gap, just want the finish now, onto the grass, 150m to go have to admit I slowed the last 30m, that was it, job done, feel the rush, collapse to the ground.
When's the next one?

Hillsborough parkrun - 1st, 16:58
Pretty hungover and with no warm up, this was a surprise. Don't often break 17 as bad at running at 9am. Led from the first corner and must have paced it well as slowed ever so slightly each lap, though first lap felt very easy and there were bits where I told myself to slow down and relax to save some energy for the uphill bits. Pleasing. Must be close to sub16 shape in optimal circumstances. Next Trafford is looking on the cards then.

Nottingham Urban Race - 1st, 37:04
Another pleasing run. Of course I knew Nottingham Uni campus having studied there for 3 years, but that was 8 years ago and new buildings had sprung up, plus I'd not seen the map before so I only knew the general directions of things.
Felt a bit sluggish through the first 5-6 choosing the right routes but a bit hesitant, better than going wrong however. Picked up the pace 6-7-8, first comedy fall onto backside at 9, punched sitting down. Went eastside to 10 which looking at splits doesn't seem to have been best route in hindsight. 11-12-13 straightforward but legs hurting, but checked Garmin for pace and this encouraged me. For some reason stupidly ran past 14 for about 50m, turned round when I saw lake crossing ahead, I had misread the position of the crags. Grind up to 15, then comedy moment to 16, did not clock stream at all, blue bordering green (not that I'm colourblind) and all of a sudden it appeared in my path, with a peaty black swamp between the water and the opposite bank. No choice but to leap it (though I'm told by Richard there was a causeway of sorts mere meters away) , one foot goes in, fall forward into mud and nettles, clamber out, to hear 'Are you OK?' as Carol punches the control. What timing!! I had a witness! Covered head to toe in black now, struggled to find cut through steps to 17 but did eventually, also hesitant to 18 as gap to west of hedge confused me. Too stubborn 20-21 as chose to go north and stayed north even when this got messy and you couldn't cut between the tennis court and the bowling green as the map suggested. Should have just put the boot in south side. But minimised mistakes and you can't argue with 2 victories by lunchtime!

1 M Open - Splits

Evening lap of Highroyds. Beautiful evening, found myself cruising at 7s for the most part despite telling myself to slow down it felt so easy I couldn't slow down, love those runs. Broke my unwritten rule of not running less than 30mins or 4m but hey, I ran more than expected yesterday and there was a pub calling my name...

Mini session to try and get legs turning over at a fast pace but not to knacker myself for the weekend's three races
8 min warm up to Knavesmire - mile 1
5 x 1min on/off on racecourse path - tough, suprisingly tough, but pleased as hit first one hard and it remained hard from there on in. Approx 4:30 miling, really felt fast and felt hard. Good stuff.
Covered bang on 1.5m in the 9 minutes.
3 minutes recovery jog, then run back down Bishopsthorpe Road with 5 x 15 secs thrown in.
Good thing I wore a vest.
Handy session I should do again when pushed for time and/or not wise to do a full session

Run with Mick from Thornes Park down the Calder, across the old Crigglestone Curve bridge, back on the adjacent Calder/Hebble Navigation. Delightful evening and a far better run than the other week. Felt tired first and last mile but felt comfortable in between. Longer than planned but who cares?

Figure of 8 north on the west side of the Ouse, through Homestead park and York Sports Village and back on the east side. Feeling a little tired but pace fine.

W/up - Saltaire to Bingley via canal
W/dn - Round the park

Myrtle Park Wednesday Evening Event - 2nd, 21:53
Fairly decent, slightly scrappy in the woods but didn't go far off course, couple of route choices that turned out to be sub optimal due to undergrowth and didn't spot one route possibility on the urban section. Also very hesitant to begin with. But could have been a lot worse.

Pleasant lunchtime jog down the river to the south, nice and relaxed

Track session
2 x (800,200jog,800,200jog,400,400jog)then I did another 800 and a 200
Times: 2:31,2:32,70,2:29,2:29,69,2:28,30
Some signs of progress at last.
Was meant to be 3 sets but again there was virtually no one down at the club so I was left alone, with company I probably would have completed the 3 sets but I'll take that as a good session.
Couldn't believe the 2nd 800 was 200 but the 70 was encouraging and felt good for the first 600 of the remaining 800's.
To be honest I think I would have been better with longer recovery as 200 was quite short and getting some more quality out, certainly if alone I'll take that approach next time.
Usual run to/from station and pre track warm up.

4th and final recce round Baildon, round back of Highroyds, up to Hwaksworth ridge, down side of Bradford GC and up through farm to edge of Baildon Moor.
Then pottered around the centre and west sections. Train home. Looking good for the courses, pretty much done now.

9am run round Bristol Harbour and to underneath Clifton suspension bridge with Paddy. After a curtailed night out cos we were all so tired. Legs very stiff first 5 mins but loosened up well and was moving nicely by the end. Cracking morning, must return to Bristol, looks worth exploring. Only previous visits were my debut National XC (2002) and various football visits (Bristol City x4, points gained, 1, Bristol Rovers, 1 visit, missed KO by 15mins)

'Break the Cycle' bike ride - Bristol - Bath - Gloucester - Bath
With the Ironman posse.
Due to my lax approach to bicycle maintenance this became quite a disjointed ride.
3 mile stoll to the start, then the 5 of us set of in the first wave, soon found ourselves on the front without going particularly fast, as we hit the Bristol-Bath cycle path. 4 miles down here and I hit a pothole and the back wheel said no thanks. I was half expecting this to go as I had patched it up a few weeks back when I was out of inner tubes, amazed it lasted through Etape really.
We aren't the most mechanically minded group at the best of times so we lost at least 10 minutes here, prob 15, not helped as the three pumps we had with us were asthmatic in nature. Back on the road and the pace steadily notched up until the outskirts of Bath where the path narrowed considerably and then we toured the town with traffic lights etc.
Toilet stop of around 10 mins at the rec, but set off and after a few miles encountered the only real big climb of the day, which was a breeze after recent climbs elsewhere. This split us up slightly but we regrouped at the first food stop.
The next 10 miles we chatted about forthcoming weddings etc, very relaxed pace. A slight incline broke us up, and myself Martin and Paddy started to work a bit harder together for the next 10-15 miles up to the halfway point and another snack stop where we regrouped once more. The gradient had been gradually uphill but nothing of real note.
Steve was dropped out of the rest area, but Rich managed to rejoin and the four of us worked nicely for 4 or 5 miles, until a short steep one left me and Paddy alone at the front as we then dropped down the other side at 40+mph. Disaster then struck as I hit another pot hole and at such speed, again the back tyre went.
I made a decent job of fixing this myself, in about 10 mins (laugh away) whilst Paddy waited to flag Rich and Martin down. Except they never came. I had fixed the tyre by the time Steve arrived and I took his pump to replace Paddys very poor one. Given we had last seen Martin and Rich literally a mile go, this was quite bizarre but we figured they must have took a wrong turn, tried calling them to no avail, so cracked on.
Reached lunch after 63 miles and sat down for pasta, still with no sign of the lost guys, they turned up 15 mins later having done an extra 8 miles!
So then had to wait for them to eat, before we set off doing a frustrating tour of Gloucester town centre which was tedious going. Just leaving the centre we started to crank the pace up and we going well until bang on 70miles bang went the rear tyre again. Pissed off doesn't come close.
Out of inner tubes, so Martin (who also rides a Boardman team carbon) gave me one of his. Myself and Rich worked together in super quick time to get it moving, only it wouldn't pump up. Wrong size inner tube! Martin hadn't had a puncture yet on his bike so hadn't discovered this fact, lucky for him I discovered it for him. Therefore that came off and on went of Rich's, which we pumped up and refitted to the bike, only to find it had gone down by the time we did so. This was after checking the rim and tyre for glass etc., so we took another look and discovered a small hole in the tyre. Prognosis I needed another tyre. How was another question being a few miles out of Gloucester. We set Steve off for Bristol as his pace made this a sensible decision. We phoned the support van which had just left Bristol, and turned up about 20 mins later. Rich, Martin and Paddy set off when this arrived, leaving me with the mechanic, who despite my doubts, had a tyre to fit. Another 20 mins and having lost over an hour I was off again.
Suitably refreshed and frustrated, I set off at TT pace, first hour since stopping, 21 mph. I realised my hopes of catching any of the gang were slim but was determined not to keep them waiting at the finish. However first hour went so well I was thinking what if... and thinking if the three of them worked together what pace would they be going compared to mine etc., however then in the 90's it started to hurt so I set myself the target of hitting three figures, 95,96,97, keeping pace up at about 18-19mph...however it was becoming obvious the ride was longer than the advertised ton when at 98 Bristol was 10m away. This was a blow, so set myself the target of crossing the M4...which also took longer than expected. Garmin died so I didn't know how fast I was going, and was getting light headed. Pace certainly slowed into the three figures, but kept moving whilst definitely entering bonksville. Final couple of miles, not painful but just felt weak, summoned something for final hill up to the Memorial Ground and freewheeled into the finish 107m done. Unknown to me Paddy had dropped Martin, who then dropped Rich and took a wrong turn so just took the A38 into Bristol (nice!) and Rich ploughed on and was only 2 mins ahead of me at the finish. Steve had his feet up long before then.
I never thought 100+ would feel this easy, but there were long breaks unlike etape, but to my credit I had a sustained 90min hard effort at the end, could have averaged 18mph I think if all had come together.
Next cycle stop recce of Le Tour 2014 at the end of the month, hopefully a few of us doing that.

C • When are you thinking of do... 2