Post Bewl and thinking ahead to Bath

This morning I managed a steady 6.5km run (local loop) at sub 5min per km pace - my first run effort since the Bewl SwimRun event. I was pleased that the body, legs and ankles felt OK and my pace was decent.

I was a little more wary of my heart rate - it did hit 157 today but the average over the 6.5km was 140. Looking at similar runs (same route and pace) my stats are about the same. On the 7km run section of the SwimRun my HR averaged 151. That all makes sense and doesn't concern me. Just need to get a bit more training running in a wetsuit.

So over the coming weeks my focus will switch to the Bath half-marathon on the 15th October - not long. I need to get in 1-2 longer runs (without injuring myself) and some sprint intervals plus tempo runs.

I will post my race strategy in a future blog but currently looking at an average pace of 5mins per km to hit around the 1:45 time. In theory, this should be a relatively comfortable half-marathon race pace for me (not PB territory), although I might be kidding myself a bit! Need to get the final training in so that it is more of an enjoyable experience. Another 1-2 kilos reduction would also help - just under 83kg today.

Race report - 21K solo SwimRun @ Bewl Water

Well I did it... My first SwimRun event and first proper race for many years.

I was a little nervous but enjoyed the overall experience. Nice venue and well organised.

A little disappointed with the overall result - 3:16 finish and middle of the field effort, although I was probably unrealistic in my goals - the winner only just got in within 2:40, so tougher than I expected.

The good news was my swimming (normally my weaker discipline), which was quite decent. On many of the swims I was overtaking other swimmers, sometimes the athletes that had previously passed me on the run sections. My arms didn't feel too bad from using the paddles the entire route and the pull-buoy worked well.

The bad news were the runs (normally my stronger discipline), which were really quite poor. The first 1-2 shorter distances were OK but the longer 7K and 4K sections were pretty awful - I found myself walking on some sections and not just up the hills. I simply struggled running in the wetsuit and couldn't get my heart rate down (constantly in the 150-160 range). My legs were OK, as were my ankles (although a little stiff today) but I just didn't to have the energy. I don't think it was anything to do with going to hard at the start or nutrition but more about lack of training running in the wetsuit and the compression effect.

So what did I learn and what would I do differently - I would like to have another crack. Well, number one is to train more running in my wetsuit. I think I should also cut off the arms on the wetsuit to release a little of the upper-body compression and provide more air. Losing weight would have helped - less compression, better wetsuit fit and easier to run. Maybe better pacing strategy, subject to the course and longer run sections. Possibly the swims took more of my energy than I thought.

Anyway I am certainly glad I gave it a go, although it is getting harder to wing these races - I am no longer Ironman fit (and haven't been for a long time!). Note to self... you cannot wing races anymore so there is a greater need for quality and consistent training.

So I am going to give myself a couple of recovery days then will be back on it. My next race is the Bath half-marathon. I need to get in a couple of longer runs, hopefully no ankle issues, and would ideally like to be 1-2kg lighter to make my life easier.

Will keep you updated.

3 days and counting...

So 3 days to my first (proper) race for many years - The Bewl Water 21K solo SwimRun on Sunday 17th September.

Am I ready?

Well, I expect you never feel like you have done enough. My tendonitis issues certainly didn't help and I still have a few niggles - let's hope it holds up! My training is definitely on the lighter side and not where I ideally want it to be, Achilles tendons issues, or not. My weight is definitely on the heavier side - I did lose a bit but am still going into battle 2-3 kilos overweight, which is also not ideal.

Anyway, enough excuses. My time is nearly up and this week I am taking it pretty easy (call it a taper!). I am looking forward to the event, simply as it is something different and fit enough, or not, I am doing it. Even if the time is not great I reckon I can manage the distance - going for 'completion' rather than 'competing'.

Saying that, I do have some race goals:

1. Get across the finish line with a smile on my face and no injuries

2. Ideally complete the 17K+ of running and 4K+ of swimming (plus all transitions) under 3 hours

3. Stretch target would be 2 hours 40 mins

4. Get on the podium in my age group (50+), although that might happen by default if there are only 3 solo racers for the 21K above 50 years old

I expect my next post will be the race report and results.

Wish me luck!

Full dress rehearsal - SwimRun training

The weather has been glorious so I used the opportunity yesterday morning for a full dress rehearsal and SwimRun training along Brighton seafront - 3 swims (500m+) and 4 short runs (1-2K each in distance).

I went with my preferred SwimRun gear - specialist SwimRun wetsuit (long-sleeves), Swimrun socks and trainers, pull-buoy (attached to waist), paddles (my original pair), collapsible water bottle (in back zip compartment), swim goggles and hat. I wore my speedo jammers underneath my wetsuit, which fortunately haven't given me any rubbing to date. Finally my Garmin Fenix 6 to record my effort - if it is not on Strava it didn't happen!

On the day I need to take a couple of small extra items - whistle and bandage (I think), which can also go in my rear zip compartment. I am not going with the recommended (but not compulsory) swim float as they are relatively short swims and in a lake - a lot safer than the sea. Plus simply more to carry.

Working on 2mins for every 100m swimming I should be able to complete the 4K swim in 1 hour 20mins and run the 17K at around 5:40 pace, which is around 1:35 to 1:40. So my goal is to finish under 3 hours, 2 hours 40mins would be a great result (stretch challenge).

The tough part of the course is going to run 7 (7.2K) and run 8 (4K), plus swim 7 (1K). The rest of the runs and swims are relatively short - lots of transitions!

Anyway, I am finally getting my 'head in the game' (about time) and trying to visualise the race more, even though I have no experience of an actual SwimRun race.

So humid today - I am waiting to after dinner to go on a run around the town.

Onwards and upwards

What a wonderful morning!

Some times I take it for granted but my goodness I am a lucky boy - I live/work in a beautiful area...

This morning I cycled in (easy one - e-Brompton) from the South Downs to Brighton seafront. I stopped on the seafront as the weather was simply sublime - still, warm and bright. It was an opportunity to buy a nice coffee and sit on the beach for 5 mins simply to watch Brighton wake up - seeing people head for a sea dip, sitting on the beach jornalling, walking their dogs - warms the heart!

Another thing to celebrate is that my Achilles injury continues to improve and I have a decent week of exercise planned, especially since the great weather, I might even be ready for my upcoming races!

Have a fab day x

Some better news

So just back from my familiar 6km local loop and second run of the week. Finally the Achilles injury feels like it is on the mend. This morning I managed a sub 5min pace per km so hopefully I haven't lost too much speed (new carbon shoes help!)

I hope to increase the mileage over next fortnight with a short sharp taper to my SwimRun event at Bewl Water. I have to be careful not to overdo it as I will be back to square one and have no choice to pull out from the race.

In other news I treated myself to a beautiful Omega Seamaster, a watch I have always dreamed of. Don't worry my trusty Garmin Fenix 6 will still be my go to watch for training and day to day wear.