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I did that 20 mile run last weekend. That was quite good. In the teeth of the gales that were battering us I went out and tried to run 20 miles at a good pace. I wanted 7.30, but the wind was atrocious, so I settled for keeping it under 8 m/m. So that was a good effort. Then nothing. Work are still battering me with hours, then Luke, Wendy’s son, had a really evil bug, he was bored with being ill on his own so came around and gave it to me and Wendy. Super. Wendy’s been off work, rough as a rat’s arse, since Tuesday, I’ve just been feeling week and horrible. I had a patch, lay in bed last night, where I thought that I was actually OK, and could probably manage a run. I got up this morning grotty again. I’m missing valuable training and I’ve got the Manc marathon in a fortnight. I don’t have the time to be ill. However, I thought I’d make the most of my down time by finally selling my kit. I put it off, not because I want to keep the kit, but because of all the hassle trying to sell stuff. I decided to put my FireBlade up for sale as it’s ridiculously fast and it’s only a matter of time before I get caught and banned. Losing my license costs me my job. I can’t risk it. I put it on Gumtree for £2,800, a fair price, I got it cheap at £3,000 (or was it £3,100? I forget.) I said “This is the price I want for it. If you want to haggle imagine I put it up for £3K and you’ve beaten me down.” I put it on eBay at the same time, for £2,500 opening bid on the auction, or £2,800 “buy it now”. Amazingly, before I’d had chance to be bombarded by questions and scams, someone bought it.  Within 2 hours! I took the advert down off Gumtree prompting one of the Gumtree denizens to text me, “I’ve got £1,800 for the FireBlade now” That is more the calibre of abuse I was expecting. I’ve checked the buyer’s feedback, he’s been on eBay for 9 years, 100% positive feedback, lots of “Paid full amount. No hassle. Great eBayer.” I think it’s a done deal. That was easy. Also I’ve decided to sell my saxes. The thing is, truth be told, I’m crap. I just can’t do it. While I have saxes about the place I’m always tempted to go back and try again. I really want to be able to play, but I just can’t. I can’t get the hang of counting time. Without that it’s all meaningless. Even typing that has made me think I should give it one more go. NO! Focus on triathlon! I listed them yesterday. Within hours I got an email about the soprano. The guy came around tonight, played it like I would never be able, and […]

I know. I know. My week has been a nightmare for my training and just in general.  Sunday was an 11 hour shift, I weakened and called it a rest day. Didn’t train. Monday I had nightmare. Supposed to be a 7 hour shift, at the last minute they changed my second drop to Didcot, (just past Oxford in deepest Darn Sarf). That bumped it up to an 11 hour shift. Then they shut the M40 on the way back up. I was going to run out of driving hours so I took another break to clear my clock on the A50. I went to start my truck back up, nothing. Had to call the repair guy out. By the time he’d got to me and repaired it I had enough time to get back to base with a spare half hour before I ran out of my legal maximum of 15 hours worked. If you run out you have to pull over and spend 9 hours on break. I set off, because it had gotten so late they’d put night roadworks closures in place. A50 shut. I had to divert. I made it to the M6 by luck, I didn’t know the diversion route, and started to relax. Then the signs came up “M6 J17- 18 long delays”. What? OK, I know that diversion. No probs, come back on at 18. Then next sign, “M6 J18- 19 closed”. ARE YOU KIDDING ME?! I had to come off at J16 and work my way around. I got into the yard with 8 minutes to spare of my 15 hours. I just pulled over and dumped my truck. Didn’t train. That put me on a reduced rest for Tuesday, so 9 hours later I was back in, minus the hour for commuting, the hour wind down/ eat/ shower etc. Knackered. Didn’t train. Wednesday I had an easy run, then when I got back they stitched me up with a bad second run. The second drop takes ages to load you. I was there 4 hours 15 last time I went so I was fuming before I started. 3 hours 30 this time. a 13 hours 15 shift. Didn’t train. On Thursday I had a day off as I had a hospital appointment. By this time I’d built up a mental resistance. I was fighting against training. Everything seemed too hard. I didn’t train. Friday, today, I was struggling. Really struggling. I prevaricated for about 2 hours or so before I finally forced myself on to the bike. I TRAINED! Huzzah! So glad I did. I decided to redo the 4DP fitness assessment. It’s an hour of beastly tests. I’ve only been on Sufferfest a month, you’re supposed to do it every three months, but I wanted to know if I had improved. Here’s the proof. FTP is how much power you can maintain for 20 minutes (up 10 Watts) MAP is the 5 minute test (+17W) AC is the one minute […]

Sufferfest’s mental toughness programme says you need to set quantifiable weekly and monthly goals. Then review how your training went that week so you can reward yourself for success and try to learn from failure. So here goes. I split my goals down into the disciplines. Swim: (For the week: ) Arrange 3+ swims per week. (Month: Learn not to sink. Learn to breathe.) Bike: 3 sessions per week (2 Sufferfest, 1 long ride.) Run: Increase fast (sub 3 marathon, 5.48 m/m) by half a mile a week.   It was my first week, I worked 6 days at work, doing a 12 and a 13 hour shift (with an hour’s commute, so two rest days). That having been said I did 2 swim sessions and am making great progress towards my monthly goal. I have floaty pretty much sorted, and my breathing is really coming on. It’s harder than it should be because I have to overcome the way I have been doing it. If I don’t concentrate for a second I slip back into it.    I didn’t manage the outdoor long ride because I’ve only had the one day off and it’s cold and blowing a gale, but I did 3 tough sessions on Sufferfest. I increased my max power burst on The Shovel (a 1 hour 6 minutes intervals beasting) from 580 watts to 897. That was a good job.   The running was another mixed bag. Now I’ve decided to get serious and have rest days, then work battering me with hours, I’ve only done two runs this week. That’s after 2 months of running every day. Which is what I feared. However, I did achieve greatness. I set out to do a 5½ mile fast run. Instead of a mile warm up, a sprint, catch my breath, then do the fast run, I tried to go at pace from the off. It was a mistake, frankly. It was so hard. At the end of 2 miles I thought my pace had dropped off so much I was going to have to jog and do it again. I looked at my watch, still 6.50’s, so I put my back into it. Then it was just a matter of not letting it slip. Horrible, horrible. I decided to make it 6 miles as I haven’t set my watch for half mile intervals. The last mile has a short but steep hillock. I looked at my watch at the top of it, wearing my lungs externally, and I was on 7.40 pace. So, on my last mile, totally shot, I had to claw back 50 seconds! And I did. I should look into a proper speed plan. But I’ve gone from 4 miles, joint best ever distance at race pace, to 6 miles, in 2 weeks.   Some good achievements: broke my duck with the swimming, have worked out best times to swim, and started to make progress on a proper technique. I’m really digging in on […]

Sufferfest say I should concentrate solely on my goal, so sorry if there’s anyone reading this, it’s all going to be tri. Except to say I rebuilt my VFR750 motorbike fairing (again) with a new subframe and the cannibalised best of two sets of clocks and all it all went back together properly this time. Now the bloody thing is running on 3 cylinders instead of 4, and being a V4 engine the carbs are a total pain to access. I’ve ordered some tools, when they arrive I’ll sort it. Anywho, that’s not focusing on my goal. I had a moment a few days ago. The Tour de France guy who did my bike fitting last year heard I was after a sub 10 Ironman and said I’d be looking to maintain a 25mph average on the bike. I was surprised he nailed it, but agreed readily. My plan was to get up to 20mph average for this year, 22.5 for next, 25 for the sub 10. Since I’ve been beasting myself on the Sufferfest I really think I’m in with a shout. I won’t be happy with less than a 20mph average this year. The last 3 attempts have been 16mph. I looked back on an old blog and my 3 year plan was to get to an hour for the swim (too ambitious, say 1.10), a 5.25 bike and a 3.26 marathon (about right.) Then I did the maths again. (I am thick as brick at maths, so I generally avoid it.) If I can average 20 mph this year, that’s 5.36!  In one year. If I could get to 25mph that would be 4.30! That doesn’t seem possible. Just looking at 2017 results (2018 was blowing a gale) the guy who won the race, in the male, 20-25 year old category, did the ride in 4.33. Hmmm, I may have to lower my expectations. Or just win the race outright. That would be a hoot. Time’s to beat are 49 minute swim (never going to happen), 2.15 transition (T1), 4.33 bike, 2.23 transition (T2), and a 3.12 marathon (8 hours 39 overall!)   Well, that was a short-lived goal.   The winner of my age group did a 9.44 tri. That’s about the very limit of my ballpark hopes/ expectations. She did a 1.05 swim, 3.00 T1, 5.10 bike, 2.42 T2, and a 3.22 run. Those are my targets now. I’ve just written them down and propped them under my monitor. Right. *Game Face* Actually, she was the winner of the 50-54 age group, by the 2021 race I’ll be 55, the winner of that age group was a 10 hours 39 time. That’s obviously outside my sub 10 hour goal. Interestingly, he was only 5 minutes slower on the swim, 2 on T1, 12 on the bike, 1 on T2, but then blew it massively on the run, 36 minutes slower. Or to put it another way, still 20 minutes faster than my PB last year. […]

Another boring training entry. Well, boring for anyone else, exciting times for me. Sufferfest is proving to be a revelation. I thought it was going to be an app for peddling away on your turbo trainer without getting bored. Like watching a film or something. Zwift pretty much was. People were streaming past me, and I’d chase some of them, but mostly it was just watching the scenery as I pedalled. Sufferfest has videos to accompany the workouts, but it is a workout. It’s not pointlessly pedalling for an hour. It’s workouts so hard I didn’t think I could complete them. I had a go at a virtual spin class at the gym, it’s a bunch of people on bikes, while a video screen tells you what to do. The thing I didn’t like is there are no gears, or power meters, or speedo. The riders on the screen tell you to increase the resistance (twist knob on the bike) and decrease it, but there are no settings. How much should I increase or decrease? There are no metrics or feedback. Sufferfest on the other hand, monitors your power (watts),  speed, heart race and RPM. After you’ve done the fitness assessment (4DP) it sets everything to your ability. The workouts are designed by Olympic winning coaches so it’s brutal but scientific. A proper warm up then a bunch of intervals at different intensity, duration and amount of recovery time. And, unlike when I was doing Zwift, it will say to hit 230 watts at 110 RPM for 55 seconds. There is only one gear that will let you spin at that speed and put out that amount of watts. Again, on Zwift, if it got hard you could just shift down a gear and keep at your desired watts. In Sufferlandria it will say 265 watts at 60 RPM, STAND UP, so you have to put it in a really high gear, stand on the pedals and grunt like a pig having a heart attack. So, so brutal. I really think it’s going to work wonders for me. Then there’s the other stuff. It has a mental toughness programme that’s a freebie thrown in. I was, in all modesty, sceptical that they could teach me much about mental toughness, grit is all I’ve got, but I started the course anyway. Amazing. It’s not just stamina, it’s focusing your entire will to an end. And setting quantifiable goals to reach that end. It’s made me address my weaknesses and make plans to overcome them. Set a definite goal per month, and per week to get you there. Then have the mental strength to achieve them. One of the things I may have to be ruthless about is my run every day thing. It’s making me do stuff when I’m knackered and it’s done wonders for my run fitness, but every training plan agrees that you *have* to factor in rest days. They are when your body heals and rebuilds itself stronger. […]