Sunday, July 30, 2017

Prudential RideLondon100 2017

30.07.2017 - Prudential RideLondon100 2017


I'm getting pretty used to this one now, having done all previous four events.


There really was no telling what the weather would do, but I think it stopped raining not long before my alarm clock at 4am.


I was showered and out of the house with my coffee and breakfast bagel by 4:15am. I always park in Kensington, it's free on Sundays - except when it isn't. New parking signs on my street meant a mild panic. I drove down a few more streets, and luckily found a new place quite quickly. Phew.


It's about 12 miles to the Olympic Park, I managed to get into Hyde park this year, but rather wish I'd stayed on the A4. The roads were wet, but the pile of mud I rode through left my shoes, bike and legs covered in I know not what (signs nearby said to beware horses crossing!)


I had a 7:05am start and made it to my Green-B pen by the stated 6:05, and slowly we inched forward. It wasn't too cold, but I had kept my thin waterproof and arm warmers. I had left the undershirt in the kit bag though.


My plan was to ride hard this year, and only stop at Newlands Corner if I had to. I took a five hour planner  from the Expo, and stuck it to my bike top tube for inspiration, but didn't seriously think I'd make it.


There are less fast groups around at 7am than at 6am. I cycled mostly alone for quite a while, just finding the odd wheel to follow. I got on the back of one fast group, but the two people in front of me got dropped, and I wasn't quick enough to notice in time, and the group was gone. Near Picadilly another group of about five cyclists in a blue charity jerseys seemed good, but then seemed slow, so I overtook them. They overtook me again a few minutes later, so I grabbed on and decided this was my pace. I stayed with them for about 20 miles. A few other riders had the same idea, so we formed a loose peleton of about 12.


The pace slowed and I grabbed a small group of three, someone else had the same idea and  tagged along just in front of me. We made good speed, but it was a bit fast and they lost me, and I went alone then, and never found a good group again.


I lost my chain at the bottom of the Newlands Corner climb, according to Strava I lost just over one minute, though it'll be a bit longer as I tried to grab leaves from the trees to get the oil off my hands on the way up.


I stopped at the Hub for a comfort break and to pick up supplies. I could have just stuffed my pockets but took time to eat some food there too. I'd drunk nearly 500ml of energy drink, and filled that bottle with water. In all, I would finish that, and about 200ml of my other bottle in the whole 100 miles. I also removed my waterproof jacket and put it in my back pocket.


My legs were tired - my longest ride this year is only 100k and I was approaching that. I hadn't really expected to do the ride, and was training for last week's triathlon. but I was OK, and though my pace slowed a bit here it wasn't bad. Leith Hill was crowded as usual, and I sneaked past people on the right practically in the trees. Box Hill was good, no one passed me there, except once near the top, and I overtook him again.


Coming back towards town I checked my five hour schedule, and noticed I wasn't far off the time.  I followed a pair of riders for a short time, but was alone most of the time. I pushed hard after Wimbledon Hill was behind me, hoping that maybe it would be 157km instead of 160km and I'd make it in under five hours. There were a few holdups where we were stopped to allow traffic/pedestrians to cross, but I was only slightly affected by this.


As I came past Vauxhall I knew I'd miss five hours, but in the end, it was close - I sprinted for the line to get 5:02:57.







Sunday, July 23, 2017

London Triathlon 2017

London Triathlon 2017 - No 7792


I've had quite a good preparation for this. I can swim the distance, and have practiced in the London dock where the race takes place. I've done plenty of cycling, and a few 16 mile time trials. My running is OK, and I'm happy with 22 minutes at 5km Parkruns. I've managed few 5 mile runs in training too. I'm not super fast, but I was ready.


I went up the night before and stayed with Olivia in her house near the Excel. I cycled in the morning, nice and early, with her boyfriend Luke and friend Abby, for our 8.05am wave start.


We got down to the jetty in plenty of time and jumped into the water. It was a bit cold as it seeped into my wetsuit, and I only had a couple of minutes to acclimatize. I tried to get the Garmin Fenix3 watch to find a satellite, but it kept going red when I put my arm in the water. I managed to get some green signals and hoped it was Ok, and then we were off.


Slow and steady, bilateral breathing as much as possible, trying not to get kicked too much, I plodded down to the far end of the dock. I found some space, but then fast swimmers came from behind from the second half of our wave. I'm used to that, at least they don't do breaststroke. After the turnaround, the way back to the Excel seemed to go on forever. I felt slightly sick for a minute, but it passed. I knew I was way back, but was a bit disappointed with over 39 minutes.


I spent too long getting my wetsuit off, and also too long trying to put my sunglasses on with one hand. Olivia, Luke and Abby were already long gone. T1 3:39.


The bike was a lot of fun. After yesterday's thunderstorms, everything had dried up, and it turned into a nice day. Cycling through London up to Westminster on closed roads is great. I haven't done it on my TT bike before, just on my road bike during the Prudential RideLondon100 events. Sadly, both the Fenix3 and the Garmin on my bike failed to find satellites, so I can't compare my segment times on Strava. For the first time ever I think, I was cycling blind, just knowing my time since T1, and that my target was 1:06.


I saw Olivia coming towards me, only about a minute from the Westminster turnaround. Now I had a visible target. It still took a while to catch her. It's a 1.5 loop course, so I was able to make some estimates of my finish time and felt confident I'd manage my estimate, but 1:02:59 was a bit fast - I am sure now that the course is shorter than 40km.


I didn't see Luke, and his bike was in transition already. My T2 was better, at 2:44, as there is quite a bit of running.


The 10k run takes place over three fairly flat loops. There is a run up a ramp into the Excel at the end of each lap, but it's not too bad. I pushed hard, and was getting very warm by now. At the end of lap one I saw Anna and Lyra cheering me on. I can't be sure now, but I think I started the second lap after 14 minutes. I passed quite a lot of people, a few passed me. I gave my hat to Anna at the end of the second lap, and was disappointed in my time, it was about 30 minutes. I speeded up. I was trying to catch Luke but didn't actually know what he was wearing. Near the end of my third lap I overtook Olivia on her second - she was doing well - I gave as much encouragement as I could muster - not a lot.


Arriving in the finish chute, someone had the cheek to overtake me - I found another gear and left him for dust.


I'd beaten my Olympic distance triathlon record, which is 2:32 and change. Not by a lot, but enough.


After I got my medal, I had a pint of free alcohol free beer, and went to find Anna and Lyra. We waited and watched Olivia finish. Eventually we found Luke and discovered that I must have overtaken him on my last lap, as he finished just behind me. Abby was on a heavy mountain bike (I wouldn't like to have done it on that) and finished about an hour later.




My official time is 2:31:55 with splits of 39:16, 3:39, 1:02:59, 2:44, 43:19


Links
Strava - Swim - T1 - Bike - T2 - Run :  disappointingly, the triathlon watch didn't pick up any GPS


Official - Sporthive, Olivia


photos (for now) Marathon Photos

Saturday, June 24, 2017

Parkrun #7 - Maidenhead

24.06.2017


Over three months since my last Parkrun. Saturday mornings are difficult.


It has been a very warm week with record temperatures, but today was a bit cooler and there was even a very slight hint of drizzle. Perfect conditions.


I met my friend Hank at the start, doing it with two of his kids. We got a selfie.


There was a new start line, further back from the path where we all funnel into a small space. This is a good idea, it gives the field a chance to spread out a bit and reduces the bottleneck effect there.


I started well, and as usual only looked at my time after about 1/2 a mile - I was on 6:45 minute mile pace, quite surprised. Some days you feel good, and some days I find it a struggle to do even 7:45 pace.


I relaxed a little, and didn't lose any speed until the start of the second lap. But then I picked up the pace again and finished strongly.


A new Maidenhead PB of 21:40, and very close to my best Parkrun at Portrush of 21:33


Quite pleased with this - maybe I am getting fitter. Have to do 10k at London Triathlon though.




Links
Strava
Parkrun
Flickr 1 2 3 4 5 6 - maybe a few more small ones in the Maidenhead Parkrun group

Saturday, March 04, 2017

Parkrun #6 - Maidenhead

My aim this week was to get a faster time than last week, and to still be in control. I managed it.

I had a Nutrigrain bar for breakfast with a coffee, and then a gel 20 minutes before the race. I did a 5-10 minute warm-up run. This is probably not enough. I might go earlier next time and warm up for longer.

The ground was very wet, and I got a bit bogged down at the start and wasn't in a good position tactically. By the time I reached the straight where it opens out, I was a good 10-15 seconds behind the pace. But I'm not sure it really matters that much, as I'm running to average pace. I watched my speed, and noticed I'd settled quite comfortably into 6:58 min/mile - 10 seconds faster than last week.

I maintained my pace as well as possible - it was very hard to get past people, due to the mud and narrow paths, and this slowed me down in places. I went a bit fast around one corner and nearly slipped in the mud. I tried to get past one man near the end, who saw me, speeded up and blocked me - very annoying as he just slowed down again and I went past anyway, but it messed up my flow. But I kept to approximately 7 min/mile all the way.

After the final bend, I sprinted for home, feeling good, and finished at 6:57 min/mile pace. I was very careful not to let the person sprinting behind me get past and take my place, and I didn't sneak in front of the woman ahead even though I could have done - she was running fast on the back straight and overtook me, and deserved it.

Result 21:57 - 19th overall out of 252.

Links
Strava
Parkrun
Some photos on Flickr include me






Saturday, February 25, 2017

Parkrun #5 - Maidenhead

Parkrun Maidenhead - 25.02.2017

So much for me doing more frequent Parkruns. Nearly 2 months later though, I made it.

It was a fairly Ok morning weatherwise for the time of year. Shorts and a long sleeved top were enough.

I decided again to keep a steady pace, trying to remain controlled and not struggling. My Garmin averaged about 7 minute miles initially and settled down to 7:10. I felt comfortable there, so maintained that speed for the two laps.

I overtook a few people on the second lap, and after the small incline, sprinted for home finishing with a 7:08 pace.

Disappointed that this speed only gave me 35th place, my worst ever, but glad I'm managing to stick to my plan and not chase faster times just for the sake of it. I would like to try a 7:05 pace next time I think if the conditions are right.

I came 35th out of 262 in a time of 22:32 - my slowest Parkrun to date, again.

Links:
Parkrun and news with photo here or Flickr
Strava



Sunday, January 01, 2017

Parkrun #4 - Maidenhead

Parkrun Maidenhead - 01.01.2017

Christmas came and went and I didn't do a Parkrun, or even that much exercise.

New Year's day wasn't a Saturday, but they put on a special race so i made the effort to go.

I decided that I'm going to try more 5k races without putting pressure on myself for fast times, so this was the start of that.

It was another dry day, though muddy, and I've done this course before last November, so I felt fairly comfortable. I started a little faster than last time to try and get a position in front of any runners with dogs. I failed but got past in the first kilometer. After the adrenaline from the start had gone, and i felt tired, I let myself slow a little rather than pushing. On the second lap I saw a girl ahead, and a man with a buggy and I slowly gained on them. My shoe lace came undone, but I ignored it. Half a kilometer from the end  I found a chance and got past the woman, buggy, and a boy as well.

I was feeling Ok, and though there were a coupe of people I thought I might be able to catch, I maintained my position to the end without a sprint. But as I entered the finish chute, the boy had decided he did want to sprint, and shot past me and took my token. I did beat him, so the volunteers should have stopped him really, but this also happened to me in Portrush on my first Parkrun. It's annoying, but not the end of the world. I won't let it happen again.

As expected, my place wasn't as good as last time (I'm sad about that, but it was deliberate).

I came 32nd out of 188 in a time of 22:12 - my slowest Parkrun to date.

Links
Parkrun
Strava
Flickr - Photos of me here, here and a few others.
Blog7t - someone else's blog, with a photo of me.

[As an aside, my aim is to get better acquainted with my 5k racing so that I can understand how I'm feeling  more, and know when I'm having a good day and when it's worth pushing for a good time. I want to beat 20 minutes this year. I don't know if Maidenhead is the place to do that - the small hill is hard and technical as it twists around a bit, so you lose your momentum - but we'll see]

Saturday, November 26, 2016

Parkrun #3 - Maidenhead

Parkrun Maidenhead 26.11.2016

I've been meaning to do a local Parkrun for a long time, and today finally made the effort and went over to Maidenhead. It's really easy to get to for me, though finding the start was slightly trickier than I imagined (there is a secret car park at the back of Braywick Park).

The course is a two lap loop, with a slight incline near the end of each one. I listened to the talk at the start for newbies, and then lined up. A dry day, 5 degrees centigrade.

Not too much to report about the run - I had a good start, struggled to get past a man with a dog for a while, didn't like the small incline at all. The path was covered in wet leaves and was slippery in places, and is narrow on the back straight. It's worth getting a good position at the wide start as overtaking is hard. I felt tired as I usually do for the middle third, but managed to push a bit near the end.

Finished in 22nd place out of 199 with a time of 21:46. I am still near the top 10%. Beat Richard Stannard, but I think he started late. Alice Hector from Evo was there and finished in 3rd I believe, though she isn't listed in the results.

 
Links
Parkrun
Strava

Saturday, October 22, 2016

Parkrun #2 - Pruszkow

Parkrun Pruszkov 22.10.2016

Visiting family in Warsaw I decided I'd like to have a go at another Parkrun. There is one very local to where I was staying with Anna's brother Lucas, and as he is a regular there doing it was a no-brainer.

Well, it was, until the rain started.

Nevertheless, we talked each other into it anyway. The rain wasn't that heavy.

A short 10 minute jog to the start to warm up, and then an incomprehensible introduction (my Polish is not worth mentioning), and we were off.

It's a 2 lap course, in a park around a lake or two. I'm sure it's lovely in the summer, but it was waterlogged, muddy, grey and slippery today. I started well, keeping to my normal 7 minute/mile pace. I knew I was holding Lucas back, but he seemed happy not to be racing. In many places there were large puddles across the path, so everyone was running at the sides in single file.

Near the end of the first lap my calf went ping. Ouch. Every step was agony. I slowed down and considered stopping. My decision making skills are not good when racing, and the pain became manageable, so I just kept on going.  I worried that it would get worse, but it just stayed low level.

I sped up a little again, but couldn't get past the runners in front. Eventually the path widened and I overtook a couple and made a gap. Lucas was following. In the final straight I gave it more pace and finished strong.

Sad about getting injured, but pleased with my 10th place out of 35 in terrible conditions, with a time of 21.56.

Links
Parkrun
Strava