#Swimrun Training – Week 10

Total Miles: 56 Miles 
Average Pace:
 8:35 min/mile
Longest Run: 16 Miles – 29% of total
Speedwork: 8.1 miles – 14%

(Week Ending 12th June)

So this is the last big mileage week before Breca Swimrun. I’d ideally liked to have banked lots of run miles next week too but its almost time for the taper and some much more specific swimrun training to take place.

This is Race week!
Not the big one, but a chance to put the afterburners on in not one, but two races in the space of 3 days.
First up…..

The Littlehampton Beach Run – West Sussex Fun Run League.

This week, the track session was replaced with a 5 mile race just down the road in Littlehampton. A chance to put our track-based intervals to the test in race conditions.

I messed up my button-pressing when the gun went off, only managing to get my watch started about 30 seconds into the race. I put in a good effort for the full 5 miles, and I’d imagine the mixed terrain of sand, shingle and grass as well as leaping over rock pools and seaweed-covered stones added on a couple of minutes to my overall time.
I’d hope for a comfortable sub-30 on a road 5 miler at the moment so in these conditions I was pretty happy with a finishing time of 30:47. Good enough for 31st place and 2nd club member home after my Breca teammate Tom.

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Shortly followed by…

The Tuff Fitty Lido Aqauthlon – 400m/5k

This was an opportunity to put my swimming and running together with good solid efforts in both events.
I had a strong well paced swim and climbed out in 6:20, I then took almost half my life to dry my feet, put on some socks and tie my laces, all the while watching other athletes exit the water, slip straight into elasticated shoes and run off. This didn’t bother me in the slightest, the race was a club event so not overly competitive, and there was no way I was risking damaging my feet by going sockless at this stage of my training. I’ll leave that for the next Aquathlon.
My run was probably the most enjoyable 5k I’ve ever done, I literally felt like I was flying. I don’t know what my actual time was, I was clocked at 20:05 from leaving the water to reaching the finish, but I’m sure at least 2 minutes of that were spent in transition. This could have been a new 5k PB and even the sub18 which I think is on the cards, but we’ll never know.

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I managed to chase down plenty of runners, but not quite the top 2, no prizes in this race for 3rd place, but if I get my act together in transition next time round it could be a close call at the top. I’m coming for you Tom!

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I’d put in some solid miles on the evenings before these races too, 8 hilly ones on Tuesday night, and 18 on Thursday split in the middle with a 1 hour swim, but everything outside the races was done at an easy conversational pace.

On Sunday I managed to get out in the evening and run some steep hills around Cissbury and Chanctonbury Ring, I came pretty close to turning an ankle on one downhill and narrowly avoided breaking a toe when I kicked a rock extremely hard. I think its my body saying its tired and needs training to end soon. There’s a point just before you taper when you should be right on the edge of peak performance and/or injury, I think I’m just about there!

So for the next couple of weeks, I’m planning on getting used to my race kit, the only thing I’ve tested thoroughly so far are the Gococo socks which I wouldn’t run without now!

Running will be almost entirely on hills or in a wetsuit….or both. And I’m going to have to brave the open water in my wetsuit too and get used to the feeling of swimming in my shoes. I’ll also have to make a decision on the paddles and pull buoy, am I going to need them or not? I have a sneaking suspicion that I’m probably not strong enough for 6k of swimming with paddles.

 

 

 

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Race Report – Three Forts Half Marathon

The Three Forts Half Marathon

Pre-race

I arrived at Hill Barn Playing fields after my normal Sunday morning 0-5k group run. This served as a nice warm-up without taxing the legs too much, although I probably wouldn’t do it if was a serious target race.
The sun was shining and it was warm enough to strip down to race kit nice and early. I went through my normal warm-up routine and enjoyed the relaxed atmosphere around the start-line.
An old family friend of mine, Andy (Wiggy) had come down from the Midlands to run the full, his first marathon and I found him looking nervous amongst the 700 or so people milling around. I reminded him of a 3k fun-run we’d done together, we must have only been about 6 years old. Our Dad’s then went on to do the 5 or 10k race afterwards but we weren’t allowed to do that one. Wiggy didn’t remember any of this and I don’t think it helped settle his nerves!

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Me, Sim and Dom

At 10am the full marathoners were off and the number of people in the field was reduced by half. I had a pre-race chat with Simone and Dom from my Tri Club (Tuff Fitty) and Simon, my wingman from ShoreFit run club. We were all in high spirits and really looking forward to having a nice run on the South Downs.
As we posed for a Tuff Fitty team photo, we suddenly heard the Town Crier ringing his bell and shouting GO! – for a moment we thought we’d missed the start of our race but he was only setting off the Cani-X runners! Phew!

With a few minutes to go, I made my way to the front row of the start line and got ready to go.

Mile 1-2
Another ring of the Town Criers bell and we were off, I found myself part of a group of 4 runners as we made the first climb up Cissbury Ring. 500ft of ascent later and we’d already put quite a gap on the next group.
We rounded the top and went full throttle into the chalky descent around the back. I’d opted for my retired Adidas Adios 2’s for this race as they’ve got nothing left in them for the roads but I thought they’d be OK on dry trails. Some of the chalk paths were baked as hard as concrete and I was kind of wishing I’d gone for something with a bit more cushioning left in them.
I grabbed a cup of water at the first aid station and failed miserably at getting any more than 2 drops into my mouth.

Mile 3
This section is normally pretty quick, I should be going at sub-7min pace along here quite comfortably……only I’m not. The guys in front of me are moving away and I’ve got a crippling pain trying to fold me in half.
I thought it was a stitch at the time, and I blamed/cursed those water drops a few moments earlier. With hindsight, I recognise that the effort I’d put in going up and down the first hill had given me abdominal cramps, it was nothing to do with the water and it wasn’t a stitch. I slowed my pace and as I tried to get control of my body again I was caught by the next group of runners.

Mile 4-7
Uphill…..Uphill…..then a bit more Uphill. Another 500ft upwards. Resulting in fine views from Chanctonbury Ring of both the North and South Downs. Managed to negotiate a couple of cattle grids at the top by running straight over them rather than waste time with the National Trust gates. One of the few benefits of size 12 running shoes.

Mile 8-10
Downhill, in varying degrees. Culminating in a quad-smashing 12% descent. All this sounds wonderful, and it was a great opportunity to get my breath back a bit, but it destroyed my legs just before I hit one of the hardest climbs of the race.

Miles 11-13.1
I was passed here by numerous runners, I muttered a “well-done” and felt like an extra weight had been added to my legs with each one that went by. The last climb up Cissbury ring reduced me to walking, although it was probably more efficient than my running at that point.

The bit that I had been dreading the most was the final downhill section. Its a single track chalk trail that I always avoid in training. Its rutted with a deep uneven groove where the rain drains away and you have to zigzag down it, leaping over the chasm, praying that you don’t turn an ankle. A chap in a yellow vest flew past me with the ease of a mountain goat, I honestly don’t know how he could be so sure-footed here, fair play.

I finally emerged onto the playing field where it all began, ankles intact, and mustered up the strongest finish I could manage. I heard my name being called by the commentator. I could see literally 10’s of people clapping and cheering. I crossed the line in 1:42:24. Not bad. (The winners time was 1:27:xx for an indication of how tough the course is – his marathon PB is 2:46)

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Post Race

The mayor put a medal around my neck and I promptly fell over. The medal wasn’t heavy, it wasn’t like an anvil, I just couldn’t stand up anymore.
I looked over at the massage tent and decided to crawl over and get a post-event rub down whilst there was no queue.
My wife and son came and found me on the table, and then we all went and cheered on some of the finishers until the boy got restless.

Reflections

I wanted to see what my limitations were with this race and to try and get in amongst the leaders. I very quickly found out that I need to do more hill-work, and perhaps some more core-work if I want to put myself near the front here.
I’ll definitely be back to race this one next year and aiming to better my 18th position.
Out of my pre-race goals (see here) I missed both A (Top 3) and B (Top 10), but pleased to not come away injured which was my C goal, should probably make this a general life goal.
I had slight tingling in my feet at the end which I’m attributing to my shoe choice, simply not enough cushioning for hard packed descents. Grip wasn’t an issue though and it was nice to give them a farewell race.

Final word

A great race over a beautiful challenging course, with cheerful marshals, well stocked aid stations and excellent post-race facilities. With under 1000 runners across the 2 events, the organisers still lay on free (charitable donation) massage and all the cakes/pastries you can eat as well as a finishers medal. We were blessed with fine weather this year which made it all the more enjoyable.

Highly Recommended!

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