Ironman Training Week 3 (of 52…)


In Which I Ride LOADS

Monday
Today, I began week 3 of ironman lanzarote training with a run home. The training plan I’m following called for a 45 min run, which took me 47 minutes. Quite warm.

Tuesday
I rode the normal way to work then had a shower. (After I got off the bike.) After work I rode for 45 mins aiming for 100+ rpm but as I’m too lazy to set up my bike gizmo rpm track thing, I was trying to count in my head. Think I did it. Total of 12 mile for the day.

Wednesday
I was working 6-6 today but swapped my shift to work 10-9 (see? All going on over here!) this meant I could get my run out of the way in the morning, so I ran to work. Totally misjudged the distance though as I went a different way round, and so ended up looping quite a bit through the nice (ahem!) areas of Bradford. 10km done (including lots of hills) in just over an hour.

Thursday
Rest day! Hooray! Also, it was Sarah’s granddad birthday. (Norman, who did his first ever triathlon last year at age 83. Read about it here ) We went up to his house on the evening and he told me that I could borrow his road bike that he’d bought the year before, so that I could get some proper practice in. Very nice of him! (4x) Ironman Tony said we’d go for a ride on Sunday.

Friday
Today was another hour run, so did the 10km circuit around home which takes in plenty of hills (and so plenty of downhills.)

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Later on in the day I had my first ever go on a road bike. Chuffing hell was I nervous! Only did 2 miles, due to having tired legs, but I got up to 32mph!

Saturday
Brick day. Rode to work on the road bike, took it steady due to nerves. After work I rode 30 mins home then went out straight away for a mile run. (This was after a 12 hour shift..!)

Sunday
As promised, Ironman Tony picked me up at 08:10 ready to get out for a proper go on Normans road bike. Drove down to shipley where we got ready to set off in the rain. Tonys brother Peter was gonna come, but turns out he’s scared of the rain. Think he might be from Oz. While we were getting ready, Nigel (another brother) pulled up to say hello. He was on his way north to take part in the great north swim in the Lake District (2 mile swim.)

Then, we were off. Pouring down so were soaked within the first mile. I thought we’d be the only idiots riding in this weather, but no, there were loads out on the roads.

I followed Ironman Tony and kept his pace through Saltaire, Cottingly and around Bingley. There were a lot of ups and downs (as the road went up and down) and eventually we reached Skipton where we stopped for a coffee. (Tony had tea.)

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We’d covered 15miles in little over an hour. That’s the fastest I’d ever gone!

Drinks drunk (drank?) we were off again and the rain stopped. More hills on the next part of the ride, but more countryside which was nice. Saw a sheep that reminded me of our cat, which isn’t something you see everyday. Unless you have a sheep and a cat and the sheep looks like your cat.

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Skirted around North Yorkshire to Bolton Abbey, saw a big horse show then a big horse shit, then joined the main rode again and headed towards… I want to say Burnley in Wharfdale? Not sure. We stopped for a pit stop though, and I took this pic.

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Right, last bit of the ride. Went up a long, steady upwards hill towards Guiesley and then turned down the big hill towards Shipley (got to 35mph.) Saw Tonys car, but asked if we could ride a little bit further to get my tomtom watch ticking over to the next number. Finally, done.

Before today my longest ever ride was 20 miles. Today we did 40 miles in just under 3hours. Chuffed!

Ironman Training Week 3
Swam: 0 miles
Cycled: 64.17 miles
Ran: 18 miles
Total time: 7h 54m 15s

In Other News
This:

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Marathon Day! (For some…)


In Which I Don’t Run A Marathon

Sometimes things don’t work out the way you think they will, but they end up working out for the best. There was a scientist once, who tried to do an experiment and his results resulted in other results than the results he expected to be… re… sulted…

In another example, I once asked for a meatball sandwich in Subway but they had no herb and cheese bread so I went for WHEAT bread and it turns out I like wheat bread so I now always ask for wheat bread (but only when there’s no herb and cheese bread) so I’m sure you see what I’m saying here.

I didn’t run manchester marathon.

On Thursday I followed my carb loading plan, and I followed it again on Friday. After work on Friday though, my head was hurting. And so were my legs. No biggie.

On Saturday morning I was full of cold, sore throat and sneezing and everything. As the day went on at work, the cold eased off a bit but my legs ached more than the previous day. Also, my head still hurt.

I remember the other two marathons I did and how tough they were, even when I was feeling a 100%, and currently felt about 65%.

Which is why I decided to not go ahead with the marathon.

Turns out that working six days in a row of ten hour shifts, with 9 hours of those spent on my feet, isn’t the best marathon prep.

For the next marathon I enter I’ll make sure I booked the days before the marathon off work too so I can rest!

Well done to all those who DID race though, especially everyone who ran Sheffield 1/2 after being told at the start line that it had been cancelled due to the water not being delivered. They ran anyway, and the people lining the route used their own money to buy water to hand out to the runners. Bless ’em!

Birthday & Bradford 10k Recap


In Which I Age, And In Which I Run A Run

14th March 2014
Today, was my birthday. I turned 32. I realise I’ve not gotten your card yet, but there’s still time. (There’s still time.)

Amongst other presents (Honey Jack Daniels, Thor 2, Aftershave and stuff) I got my very first ever GPS watch from my lovely wife Sarah.

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Obviously, I went out and tested it the same day. It. Is. Awesome. I only ran a mile because I had birthday beer to go drink and I was pleased with how easy it is to use. It also came with a heart rate monitor and bike thingy (sorry if I got too technical there.)

Also downloaded the app to my phone, so it syncs to it as soon as I’m done running. Brilliant!

The rest of my birthday was spent with family, and with alcohol. Lots of both.

15th March 2014
Oww, my head!

16th March 2014
Ironman Tony picked me up around 8, and we then went to get Susan and Hannah and drove the 2 miles into Bradford for a hometown 10k.

We met up with ironman Rob and before long lined up for the start of the race. It was very windy where the start was, but the sun was hinting at making an appearance.

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Got my watch going, searching for satellites and it found one with a minute or so. After a speech from the Mayor, we were away.

Both Ironmen were out of sight straight away, which I’m used to by now. I kept an eye on my watch and made sure I was staying around the 8:30mi/mile. (Minutes per mile)

The course took us around the Westfield development, then up a hill into Little Germany. (Never seen a German there. Not even a little one.) The pack thinned out a little, but not much. Think everyone ran up that hill.

From Little Germany we turned right, along Canal Rd towards Shipley. 2km marker flew by, and we then turned off to the right towards Gaisby Lane. Back around to the left, then back right on Canal Rd again. The turn around point was almost in Shipley, and right at the top of the hill. Quick check of my watch showed 08:30, so all good there.

Reaching the water station I took some water, then had to slow down to a walk to drink it as it was in a cup. Splashed a bit on my face, then set off running again, back up to 08:30 pace.

Then the sun came out.

Chuffing hell did it get warm! I was glad to get back towards Bradford town centre where it was more built up so more shade. The run was going quick, probably because I knew the area so knew how far was left to go.

There was a decent crowd lining the last few hundred metres, but as soon as I turned into it the wind hit me full on. Guess the buildings were acting as a wind tunnel, but it was head on which didn’t help.

Reached the end, stopped my watch and looked at the time.

52:49. My newest PB! (And on a hometown race, too!)

Also, I’d gotten this mention on twitter:

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Met up with the others, then straight into Lloyd’s for a breakfast and a coffee. (Then beer..!)

Myself and Ironman Tony had run in our Mad Dog 10k shirts, and when in Lloyd’s someone said to us “Easily the best race shirts I’ve seen today.” Bless him.

Forgetfulness
Other day, Sarah said that she thinks a race number had arrived in the post, but addressed to someone else.

Shhhhh……….it.

Best explain: back in about January, a bloke on twitter (whose name is on the envelope) had offered entry into a race because it no longer fit into his schedule. I snapped it up, then forgot all about it.

Fast forward two months.

Envelope in hand, I opened it up and took out the contents. Sure enough, a race number. For the 6th April (three weeks away.) Manchester MARATHON.

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Yep, getting that used to running that I FORGET THAT IM ENTERED INTO A CHUFFING MARATHON IN LESS THAN A MONTH!

Let’s see how that goes!

Running Is Funning!


In Which I DNS Due To Looking After Santa And His Reindeer (True Story!)

After I became a multiple marathon finisher (never getting tired of saying THAT!) I gave myself some time off from running to fully recover.

The first few days, I was a bit stiff (stop giggling at the back) but before a week had passed, my legs were feeling fine. I was cycling to work and back to keep a bit of fitness and then on the 28th, just over a week after York, I decided to try run the 3.5 mile home, most of which is uphill.

I kept a steady pace and was surprised to get home in just over 35mins. My left knee felt a bit sore from slipping in the marathon, but felt quite fit.

Fit enough to try the same route again a few days later and to push myself a bit more. Same route, but did it in 32mins. Still a bit knee-sore afterwards but not as much.

Confidence boosted, I decided to run a 5k at speed on my next day off. (6th November.) I set a route down to the park and then ran laps until I’d run 3.1miles. The lap around the park was a steady uphill that turned into a steep uphill, then a bit flat, followed by a steady downhill and longer flat at the bottom. I ran seven laps in total, with a shout out halfway round of ‘ GET YOUR KNEES UP!’ (Haven’t heard that in WEEKS!)

One year ago I ran a 5k in York in 33mins. This 5k was smashed in a time of 24:19!

With all this happening, I was looking forward to the Leeds Abbey Dash 10k yesterday, November 17th. Unfortunately it was on the same day as the Bradford Reindeer Parade, and as I work in security in the kirkgate centre in Bradford, they required all guards to work, to assist with the parade (and reindeers!) Sarah had to work too, so she was gutted not to come see the reindeers and Santa. (It was the real one.)

Me (to work): I need 17th off, doing a run in Leeds.
Work: Its the reindeer parade that day, but I suppose we’ll manage.

Me (to Sarah): Work said I don’t have to work the reindeer parade, so I can Abbey Dash!
Sarah: Oh, I wanted to see the reindeer…
Me: (to work): I’ll work the 17th.
Me (to Sarah): I’m working the 17th.
Sarah (to me): I now have to work the 17th! You may as well go run.
Me (to work): Can I still have the 17th off?
Work: Suppose so. It’s the reindeer parade though.
Sarah (to me): I’m on stand by on the 17th now, so I can see the reindeer!
Me (to work): I’ll work the 17th.
Me (to Sarah): Right, working 17th.
Sarah: Ah… I’ve been changed again…
Me (to the situation) ***SIGH!***

That's me in the beard. Oh wait, I mean that's me on the far right in a Hi-Viz

That’s me in the beard. Oh wait, I mean that’s me on the far right in a Hi-Viz

My number didn’t go to waste though, as a friend on Twitter snapped it up and ran a very good 53mins.

Abbey Dash 2012 is the first time I got a sub hour run with 59:58 so decided to go run a 10k today to compare. With it being Autumn there were lots of slippy leaves on the floor, and then the canal route was very muddy so took it carefully.

Got my first ever sub 55mins with a time of 54:54!

On't Canal

On’t Canal

I think if the ground had been more runner friendly, I could’ve gone a minute or so quicker, so getting quietly confident for a sub 50 at Mad Dog 10k in April.

So there you have it, if you want to improve your times, run a marathon.

Also, I’m now using Nike+ to track my running. Feel free to search and add me ‘Marc Hemingway’

To Long Run Or Not To Long Run…?


In Which I Wonder If I Should Do Another Long Run Before York Marathon

Two weeks ago I did my longest ever training long run of a 10 miles long run.

Last Sunday I went down to Northampton for a training course on the Monday for my new job. I took some beer on the train as it was a 5 1/2 trip and halfway down felt a dripping on my leg. Pretty sure I hadn’t wet myself (not done that in months) so checked my bag. A can had leaked. All over my clothes for the next day. Which is why, on a training course for a Security job, I stunk like an alcoholic. 

ANYWAY!

On Tuesday I went to run a longer long run training long run. I worked out a route on Tuesday morning and went out for a long run run long run run long run on Tuesday afternoon. 

I ran from home down towards the Apperley Bridge part of Leeds/Liverpool canal and headed towards Shipley. 

Within the first few miles of my long long run long run there were a few elderly cyclists coming along the canal path in the opposite direction. The first two passed by, put the third gimmer was looking down instead of forward and so I moved to the side of the path. He didn’t look up and so kept coming at me, which made me step over onto the grass verge where I stepped funny and slightly twisted my ankle. The old guy on the bike finally looked up and TUTTED AT ME!! He’d almost run me over, then almost knocked me INTO A CANAL then made me twist my chuffing ankle and FINISHED IT WITH A TUT! 

Wish I’d’ve pushed him in. 

Instead, I tutted back and carried on running. Apart from that, the run was quite uneventful (as run long long long runny runny runs tend to be.) I ran to Shipley then turned around and ran back to the bridge which leads up through the woods. When I goto the bridge I’d done 10k. I ran back to Shipley where I had an energy gel, then ran back to the bridge which leads up through the woods. I then did the same again (but without an energy gel) and then ran a little bit more and finished 13.1miles in 02:11. (27 minutes quicker than September 2012 half marathon!)

I walked up through the woods and then had a slow walk home, where Sarah cheered for me and had made a banner. (Not really, she’d napped the whole time I was out! Lazy)

I was a bit sore the rest of the day and a bit of the next day, but felt fine. I started my new job on Thursday as a Security Guard in a shopping centre and so am on my feet walking around 10 miles a day. Shifts are either 8 or 10 hours so it’s a lot of walking. I did my third day yesterday and my feet were killing by the end of it. I used to work there a few years ago though and know I’ll get used to it before too long.

Today’s my day off, but my legs hurt more from work than they did from the long run run run long run long. I have another day off tomorrow, but then a 13 hour shift Tuesday due to an event at work Tuesday evening so won’t be running long this week. 

That means I’ll probably only be able to get one more long run in before York, as the week after is taper week. I’ve heard that today is the last time you should run long as the marathon is in 3 weeks time. I’m off next Sunday, so should I go for a long run two weeks before the marathon or do lots of shorter runs? 

Run long run run long long long run long run long?

Or… Not?

What I Did This Week (By Marc, age 31 1/3)


In Which I Swim, Bike and Run (But Not On The Same Day)

Monday: 

Every Monday is swim day. I have a lesson at 7:15pm each week that lasts 45mins, and there’s about 10 of us. Is it wrong that I don’t know anyone’s names? I think it’s gone too far now to start asking what everyone’s called, seeing as though I’ve been having these lessons once a week since February…

I’m quite a strong swimmer when it comes to breaststroke now, and I need to get working on my distances. I think I can do about 100m without stopping but as the Triathlon I’m looking at in September is 400m swim, I could do with getting better. I keep meaning to go through the week for a swim but always find something else to be doing, like sleeping or looking at the cat.

On Monday the instructor (name…. no idea.) split us into 2 teams of 5, and gave us each a pool noodle. (Like a long float thing) He told us that we were going to race across the pool and back in a line. Everyone had to put the noodle under their arms. The person at the front was to do normal breaststroke, then the person behind held onto the front persons noodle, then the 3rd held onto 2nd and so on. People 2-5 had to just use their legs (as hands were full of noodles.) When getting to the other side, the person in front dropped to the back and held onto the noodle, then 2nd person was at the front and therefore used arms and legs to get everyone back.

That's not me in the picture

That’s not me in the picture

The aim was to go across the pool until everyone had had a go at the front, then seeing who finished first. I don’t know if you’ve seen the film ‘Human Centipede’, but that’s the general idea.

I was 3rd to start with, so we went across the pool, moved to 2nd, then came back, and I was the lead swimmer. I went across the pool powering my arms as hard and as fast as I could and was surprised at how easy it seemed to drag everyone across. As we reached the far side, I turned and noticed that instead of 4 people in a row behind me, there was just one. Someone had let go, and so we ended up losing due to going back for them and swimming it again.

It’s because of things like this that I don’t bother learning their names.

Tuesday: Decided on a Marathon plan at last! I downloaded an app called ‘My Asics.’ You go on their website (free to sign up) then put in your details such as what distance you want to complete, how fast you’ve finished a 10k and stuff, date of your run, how quick you want to finish, and it comes up with a full plan for you to follow, which you can then sync to the app. You choose whether you want to run 2/3/4 times a week, and if you want to take it easy/medium/hard and then it adjusts your predicted finishing time.

Mine originally said that if I follow the plan, 3 runs a week, I can expect to finish the Yorkshire Marathon in around 4:19.

I changed the details that I entered, lied a bit, and now it says 3:55. Figure that if I train for a sub 4 hour, then I should be able to finish under 4:30 easy enough! Also, when you put in your details of runs run it adjusts your finishing time up or down depending how you’ve done.

Wednesday: Today was Grandad-In-Law Normans 83rd birthday so used it as a rest day (and a beer day). He showed us his new road bike that he’d bought himself ready for Skipton Triathlon in September. Had an 83rd birthday and is entering a triathlon. What’s your excuse?

Thursday: What happened Thursday? I can’t remember. Oh wait, yeah! I biked to work and biked home. When I go home, because it’s all uphill, there’s one route that’s a bit of a hill, then flat, then a steady hill for about 3/4 of a mile, then flat to home. The other route is a bit of a hill, then a LOT of a hill but doesn’t go on too far, then flat. Today, I did the first route home and managed to get all the way up in a tougher gear than I’ve ever managed before. Very chuffed with that!

Friday: Biked to work again, and biked home too. This time I did the other route, and when I got to the big hill I passed the bit where I normally have to get off and do the push of shame, then somehow managed to get all the way up the hill! (Not in a tough gear or anything, but it’s still progress!) I’m glad I can feel myself getting stronger on the bike. If only I felt stronger running!

Saturday: Biked to work again, and decided that I need to up my miles a bit. I normally go in a straight line to work (roads permitting, I don’t ride through gardens) and decided that I’ll go a longer way around, and also because Sarah was picking me up after work because we were going shopping. If you look at the pic, I normally go from the green dot to the red dot (3.5mi) and this route was about 6.5mi.

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Sunday: Today I was walking to work, it’s 3.5mi and takes just under an hour. I left my bike at work last night, otherwise I’d’ve ridden (rode…?) down to work. I was sat on the sofa watching Sunday Brunch before setting off when the thought hit me: “I could RUN to work!” I asked Twitter for motivation, and it came from @beady_stace @10marathons @vanishedbob and @Hansplat so that was nice. They all told me to go and run to work (apart from @hansplat who said working on a Sunday was bad enough with out running, took that to mean motivation though) and @beady_stace said to reward myself with cake.

I had a nice steady run/walk down to work and ended up getting to work 15minutes earlier than normal, think I might make it a regular Sunday thing!

Seen quite a few blogs mentioning the York Marathon but not many saying they’re running the British 10k in London in July. Let me know if you are, I’ll keep an eye out for you!

Ironman Radio: Homemade Video


In a post last week, I mentioned that Father In Law was going to be on the radio to talk about Ironman (competition, not the movie.)

The other day, he was on it. The link to it was put on the radios website, but the sound quality was poor, so I decided to do a bit of technical wizzardry and make the sound listenable. Then decided to take it a little bit further and make a video to go along with the sound.

(Also, does anyone know how to change the background so it’s not a baby? Thanks!)

Enjoy!