Swim training.

1,200metres Swim training this evening at the Crewe Tigers Triathlon swim cklub session

Sunday Run

Went out for a gentle run with Karen early afternoon running a 6.2 mile loop out towards Middlewich, through Moston, Ettiley Heath and Wheelock in an hour a four mins.

One Thousand Miles!

Got a project implementation going live this weekend so working late over in Hyde in Greater Manchester. Before the action started decided to go and clear my head a little from the day on a run around my old hometown. 4.2 miles through Duckinfield skirting Stalybridge and Ashton-Under-Lyne and back to the office for shower and work! A steady pace of 40mins for the run but just working out now that's 1,001 miles covered this year in swim, run and cycle training and events! No wonder I'm tired!!!

Short bike ride

Cycled 6 miles this evening through Wheelock to Winterley pool and back. 6.2miles in 26mins and 36secs averaging 14.2mph

Figure of 8 loop around Sandbach

4 mile run around Sandbach this evening in 38mins 36 secs.

RNLI Reindeer Run and an Award!

Braved blustery winds again this morning for the annual RNLI Reindeer 10k run at Knowsley Safari park (the fourth time I've done this event). Completed in 51 minutes and 49 seconds which I was quite pleased with given the cross country terrain and up hill climb between 7km and 9km.

Very proud and extremely humbled after the race to be presented with an outstanding achievement award from the RNLI for my fundraising over the past 4 years since my sailing accident and subsequent rescue by the Abersoch RNLI crew. Just over £6,400 raised in that time from Great North Run's, Great Swim's, various 10km runs and a few Triathlons this year.

Thanks to everyone for their very generous donations over this time, words of encouragement and to the Abersoch RNLI crew for being there when I needed them!

Blustery Bike Ride!

Took a gentle bike ride out this morning to try and blow the cobwebs away after last nights early Tri Club Christmas party (which was a blast!)... Blowing being the operative word in very blustery winds but bright skies. Cycled 14 miles out of Sandbach through Bradwall Green and Brereton Green to Holmes Chappel and then back via Middlewich, Kinderton and Bradwall. 1 hour 6 mins for the whole ride averaging 13mph.

Cycling and running the Cheshire country lanes

Had a 9.3 mile cycle down through Brereton Green towards Middlewich and back this morning averaging 15mph and covering the distance in 39mins and 25secs.

Had breakfast and then out for a run with Karen down Middlewich rd. skirting Warmingham to loop round  the country lanes to Ettiley Heath, picked up the canal towpath to Wheelock and then back home round the Rail Trail. 6.8miles in 1 hour and 11mins... Lovely! :o)

Figure of 8 run around Sandbach

Out for a run this evening... Starting to get a bit chilly at 7'c as well as dark. Ran a 4 mile figure of 8 loop around Sandbach in 36mins and 50secs.

Weekend bike ride

Had a lovely bike ride this afternoon on another sunny Autumnal day :-)

14 miles out of Sandbach through Bradwall Green and Brereton Green to Holmes Chappel and then back via Middlewich, Kinderton and Bradwall. 53 mins for the whole ride averaging 16.2mph

Cycling in the dark

Had a ride out after work in the dark this evening picking the street lit roads through Wheelock, Winterley and Haslington to Crewe Green and back. 9.5 miles in 39 minutes averaging 14.5mph.

Swim training

Stroke improvement techniques this evening. A good session covering 1,400m :-)

Sunday run

A lovely Autumnal day, went out for a gentle run with Karen out of Sandbach towards Middlewich and along the country lanes skirting Warmingham and Ettiley Heath. 4.7miles in 49 minutes.

Crewe Tigers Swim Training

Concentrating on stroke improvement technique this evening... 900m comfortable swim

First run of the Autumnal dark nights

Clocks went back to GMT yesterday so welcome to dark evening running again! Did a 3.5 mile loop around Sandbach in 34.5 minutes this evening

Crewe Tigers Swim training session

Managed to muster enough enthusiasm tonight to get down to the Tri club swim training session and do an 1,800m swim session. Without an event to train for it's alwasy a struggle to keep up the fitness training but feel better for having gotten myself into gear!

A gentle bike ride after a week off

I've been absolutely shattered since Capesthorne Triathlon so decided I need a week off!

Got back in to the training with a fairly gentle pace bike ride this morning. A 15 mile circuit from Sandbach through Bradwall Green and Brereton Green, through Arclid, Hassall Green, Hassall and back home through Wheelock. Averaged 16mph and completed in 57.5 minutes. :-)

Cheshire Triathlon at Capesthorne Hall ~ Done (Time 3:09:29)

 After a week of 'Indian Summer' weather in the high 20'c range got a bit of welcome cloud cover for today's Olympic Distance Triathlon... Was hoping to go under the three hour mark and was on track until the run when I ran out of steam which was really disappointing :-(

Although the water was black and so shallow my hands were touching the bottom in some places the swim went really well covering the 1500m in 36mins and 21 seconds which was 6 minutes less than the Tatton swim :-). The trip to transition was a 350m run around the lake?! and time through T1 was 4mins 44 secs!

A really good bike ride! 1 hour 24minutes for the 39km. But should have had the energy gel I'd taken as it might have kept me legs working for the run!

T2 (bike to run) took 2mins 36secs.

The run was awful! :o( 1 hour 1 minute and 46 secs for my worst ever 10km!?!! My legs gave way on the 3rd lap of the park. I didn't realise I could run so slow!

Missed the 3 hour target but otherwise really enjoyed a good Triathlon in a lovely venue. A T-shirt in the goody bag but no finishers medal so my sister-in-law Bev made me one! (see photo :-) Thanks Bev!

Open water swim at Manley Mere

Discovered another open water swim venue at the weekend that hadn't yet closed for the season so went along for a last swim before this weekends Capesthorne Triathlon.

Swam 1,600m in about 39mins. Disappointingly not the best of times but know what I need to do for the weekend!

Evening run

Grabbed an evening run at the start of an Indian Summer heatwave tonight. A 4.5 mile circuit through Sandbach up The Hill to Malkins Bank and then back along the Wheelock Rail trail and Abbey Rd to home in 37minutes and 26 seconds. A good run at a good pace (equivalent to a 50min 10km)

Put through my paces!

Had a bike to run bricks training session this morning with my mate Dom pushing me round the upcoming Capesthorne Triathlon bike course (or as much of it as we could cycle given a mile or so through Capsthorne hall grounds were closed to the public today). After some pre ride bike tweaks (moved the Aero bars further back, raised the seat and tilted it forward to try and get a straighter/flatter line of my back) covered just over 10 miles of the circuit averaging just over 18mph :-)

Followed this up with a 3 mile run which felt great!

End of the open water swim season :-(

Seems to be over before it's begun but tonight was the last open water swim session of the year at Boundary Water Park. By the time I'd finished the 1,500m circuit (about 32 mins) it was getting well and truly dark!

The niggle of missing my under 3 hour target for the Tatton Triathlon has gotten the better of me so I've entered the Cheshire Triathlon at Capesthorne Hall next week (Sunday 2nd Sep)... If at first you don't succeed... Tri tri again!

Crewe Tigers Swim Session

A good swim session this evening covering 1,600m

Open Water Swim Session

Swam 3 laps of the 500m open water circuit at Boundary Water Park this evening stopping for a few minutes to have a chat with my mate Dom after the first and last lap and a few pauses of breastroke to take in the sun set at dusk and tranquility of the lake... And still managed to complete the circuit in under 40minutes which was almost 3 minutes less than my '1500m' swim at Tatton at the weekend!? Not that I'm letting that get to me ;-) The Tatton organisers have now said on their website that the swim distance was longer than it should have been?... Anyway... Onwards and upwards :-) RNLI total now stands at £1,465 :-)

No rest for the wicked!

A good swim training session with Crewe Tigers Triathlon club tonight swimming a total of 1,800m in the hour

RNLI Tatton Triathlon ~ Done! (Time 3:07:34)

A great day out at a top class event, even if it did mean a hellishly early start of 7.30am for the swim!

The swim itself didn't entirely go to plan! Very choppy, dirty water which left swimming a true course very difficult. I've been swimming 1500m in open water regularly in about 32 mins but ended up swimming 42mins and 47 secs which was disappointing. I also knew early on therefore that I'd blown my 3 hour target to complete the course... Oh well :-)

Time in Transition 1 (swim to bike) was probably reflected therefore in the time of 3mins 07secs!

Bike Stage was good! Four laps round, out and back into Tatton Park in a fairly good time of 1 hour 23 mins and 53 seconds.

Transition 2 (bike to run) was ok at 1 min 32 secs.

The run stage was also good, two 5km laps cross country around Tatton Park which seemed mostly up hill! 56 mins and 13 secs for the 10km which wasn't the best ever time but fun bolstered by my supporters! :-)

Relief at the finish line to complete in a fairly respectable time of 3 hours 7 mins and 34 seconds and a target to beat for my next Olympic Distance Tri!

Of much greater importance was the overwhelming support I received in sponsorship for the RNLI having raised £1,415 to date! A total of which I'm very proud and humbled and can assure all supporters will be put to good use by the Abersoch RNLI crew!

A huge thank you on their behalf!!!

1500m Open Water Swim

A chilly swim at boundary water park this evening... Swam the 1500m is just over 32 mins which I'm really pleased with.

Even more pleased with the fundraising total... £1,039 as of this evening! Thank you all!

6 mile run

Got a last 10km in this evening before this weekend's RNLI Triathlon, a loop around Hassal, the wheelock rail trail (which was dark by the time I got to it with the nights drawing in already) and up to Sandbach train station in back... 52 minutes and 39 seconds. Felt good despite the dark and rain!

Fundraising total stands at £930 this evening :-)

Bike & Run

Only a week to go to the Tatton Triathlon! Did a Bike to Run 'bricks' session this afternoon... A 25 mile cycle to Knutsford and back in 1 hour 30 mins averaging 17.2mph. Managed to use the Aero bars for most of the ride. Then did a quick change to running shoes at home and ran 3 miles around the Wheelock rail trail in 26mins and 21secs.

Down to Earth with a bang!

1500mtrs early morning open water swim training @ Salford Quays this morning covering the distance in just over 32mins which was great! Funnily enough the water at 19'c was considerably colder than my last few swims in the Carribean! :o)

A last run around the Puerto Aventuras marina

The weather has turned grey and windy this afternoon with the promise of a storm later so made the most of the cooler temperature with a run around the Puerto Aventuras marina. About 2.5 miles in 21minutes.

Another swim across the bay

It's hard to keep your fitness levels up when on holiday! Had another 35min swim across the bay and back today really trying to push it but I'm obviously dragging too many Nacho's and Modello's now ;o)

It's not all training!

Just to show that my life doesn't revolve around training (or at least trying to prove it to myself? ;-) Some photo's from the stunning Cenote' cavern dives we did at Chak Mool on the Yucatán Peninsular in Mexico whilst away. Overcame my claustrophobia to take a look at the amazing dry formed stalactites and stalagmites which are now in caves filled with gin clear freshwater. Glad I did it but I’m not sure I could muster the courage to do it again!

35 minute swim

Too hot for running at 32'c and it's too nice not to swim, but a little too rough to swim right across the bay at Puerto Aventuras so managed half way and back and then 400m in the pool :o)

Another reef swim

A swim across the bay and back again this morning in about 40 minutes.

Also just past the fundraising half way mark, £512.50... Fantastic!

An early morning run

An early morning run around the marina at Puerto Aventuras before the sun got too high and hot. 24 minutes for about a 3 mile circuit

A rather nice open water swim!

A 40 minute swim over coral reefs to the far side of the bay at Puerto Aventuras and back sure beats the heck out of Boundary Water Park even on a good day!

Summer evening bike ride

Went out with my good friend John Addy this evening (who'd already cycled 20miles this morning!) for a 21mile bike ride along the country lanes out to Astbury and back through Hassall, Winterley and Ettiley Heath. Averaged just over 14mph and covered the distance in 1hour and 34mins. The aero bars already feel a bit more stable and comfortable :o)

1500 mtrs swim @ Salford quays

... in just under 35mins which is a Hurstnal best :o)

New aero bars!

Gave the new 'aero bars' on the bike a run out this evening... They're gonna take some getting used to! Serious wobbles!

Cycled 8 miles to Uswim's open water swim session at Boundary Water park covering the distance in 34mins and averaging 14mph

Swam 1,600 metres in the lake in 37 mins

Cycled the 8 miles home in 34 mins again averaging 14mph

All good! :-)

Bike to run treadmill session

Absolute tipping down rain this evening scuppered thoughts of getting out on the bike so decided to grin and bare a treadmill session at the gym. Cycled '5 miles' on one of their bikes and then ran 2 miles on the treadmill. So boring that I couldn't manage more! :-)

Open water Swim

One mile open water swim at Boundary Water park this evening in just over 37 minutes. 

Hot evening run

Enjoying a sunny warm spell at the moment, 25'c this evening when I went out for a quick run. Along the Wheelock rail trail and back down the canal to Wheelock and home again. 4.25miles in 32mins and 20 secs which is a lot quicker than it felt. Fastest mile was done in 6mins 55secs which is increadible! :-)

Early morning bike ride

Left the household sleeping this morning to grab a quick bike ride in the sun. Cycled out of Sandbach to Hassall and then through Winterley to Crewe returning via the bypass and Wheelock. Just over 13 miles in 50mins averaging 16.1mph.

Gym session

5km run on the treadmill and 40mins weight training in the Hotel gym in Corby before Amy and Quikies wedding... more than paid for the forthcoming over indulgence!

Big bike ride

Decided I needed to get a full Olympic distance bike ride in so rode a 24mile circuit around Sandbach this evening. Cycled out to Astbury in Congleton and then back though Hassall, Crewe and Wheelock back home. 1 hour 34mins averaging 15.2mph

Weight Training

Late home from work so missed the Boundary Park open water swim session which was a bit disappointing. Managed to grab 40mins lifting heavy things at the gym instead for a change!

A better pool swim session

Felt quite disillusioned this evening heading to the swim session as this has been so tough recently and not been feeling like it's been getting any better... But as often is the case when you're not looking forward to something it usually turns out to be quite good. This was certainly the case this evening. It did feel tough to start with but much better as the session went on and really enjoyed it... 1,600mtrs swam this evening with various stroke improvement drills along the way... Maybe I won't give it up just yet!

10 mile run along the coast

The weather is fortunately not as forecast today and so sunny with patchy cloud instead of rain :o) Took advantage to get a late morning run in along the coast from Pwllheli, around the marina, through Aberech and along the old road to Hafan Y Mor and back. 10 miles in 1 hour 33 mins, covering he 10km in 54 mins and 53seconds.

A good run out!

Not really done much running since the Marathon and clearly need to pick up on this for the Tatton Triathlon in September. A lovely sunny evening so ran a 7 mile loop from home through Hassall, round Malkins bank and back along the Wheelock Rail trail. Ran the 10km in just over 52mins and completed the 7 miles in 1hour and 2mins. Felt really good and quite pleased with the time for a training run.

Crewe Tigers Swim Session

1,350metres swim at the Crewe Tigers Triathlon club swim session at Total Fitness this evening... Enjoy the company, structure of the training and support of Danielle the coach but the swimming is soo tough and I'm not sure gets any easier! Got to be good though!?!

A great way to start the day!

An early morning 1,500mtr swim this morning at Uswim's Salford Quays session done in 35mins. I've probably said this before but it really is an excellent way to start the day!

Bike and swim

Cycled to Boundary Water park this evening for a swim at the Uswim open water session, meeting up with some of the folk from Crewe Tigers Triathlon swim club which was good. Cycle there took about 29mins averaging a fair speed of 17.4mph over the 8.2miles. An 800mtr swim and then cycled back in 33mins averaging 14.5mph. All good!

Swim training session

1,000 mtrs swim session this evening at the Crewe Tigers training session at Total Fitness. Coach was away and hard to get motivated... Pool swimming is a real trial!

Cheshire isn't flat!

The girls are out on a shopping trip today so been left to my own devices...

A 1,500mtr open water swim this morning with Uswim at Salford Quays. Glorious sunshine, air temp of 21'c and water was 18'c! Swam the distance in about 36mins.

Went out for a bike ride with my mate Dom this afternoon to the top of Mow Cop on the Cheshire / Staffordshire border... What a climb! Worth it for the views though! 25% hill, 100% tough! Just short of 23mile round trip averaging about 13.6mph.

The Beer stop on the way back was an essential part of sunny day training ;-)

Liverpool Sprint Triathlon ~ Done! (Time - 1:32:39)

Had a fantastic time at the Liverpool Triathlon today in my first proper Triathlon! Really was a world class event with competitors in the Elite Olympic Distance coming from all over the world to compete... a bit daunting really!

In the Sprint event (750m swim, 20km Bike and 5km run) I finished in 1 hour 32 mins and 39 seconds coming 150th out of a total 389 competitors and 12th out of 34 in my age group... So although a bit disapointed with the time (I'd have liked to have finished in under an hour and a half) above average in the competitor field

My splits were:-

Swim =17mins 32Secs (ok... Lots of people swimming over the top of each other!)

T1 (swim to bike) = 2mins 43 secs (1 min better than Pwllheli Tri)

Bike = 43mins 38 Secs (Quite pleased, a new PB... did 45:42 for the same distance at Pwllheli Tri... Almost crashed near the finish when a girl took a wrong route in front of me!)

T2 (bike to run) = 1min 40 secs (about 20 secs better than Pwllheli)

Run = 27mins 3 seconds (not great, ran 26.15 at Pwllheli Tri. First mile was hard, better in the latter part but very hot and sunny which was a bit draining)

I think there's room for improvement in the Swim, T1 and Run...

Most importantly raised another few quid for the RNLI ahead of my main fundraiser later this year... Total today stands at £187.50 :-)

Looking forward to the Tatton Triathlon! Double the distance and hoping to get under 3 hours!

Cycle / Swim Bricks

Cycled 9 miles to the Uswim open water session at Boundary water park this evening (circa 30 minutes), a 400mtr swim (9 minutes) and then a cycle back home again in wet gear with wetsuit in a rucksack. Cycling with the rucksack isn't great on the back but a good workout!

Triathlon swim training session

1,600mtrs of swimming at Crewe Tigers training session this evening... When will it ever get easier?!

Brike to run bricks

Trying to get some last minute training in for next week's Liverpool Triathlon (sprint distance). Cycled 12.7miles in just over 49mins and then straight out for a 3 mile run in 26mins and 38 secs. Not the greatest of times but the run felt OK!

Open Water Swim Session

Swam a 750m circuit at Uswim's Boundary Water Park session this evening in just over 17 minutes (getting very weedy in the shallows!) and then two cicuits of the 400m stretch... 1,550m in total... Felt good :-)

Bike, Swim, Bike

Cycled to Crewe this evening for the Crewe Tigers Triathlon Swim training session at Total Fitness...
- Cycle there was 5.6 miles done in 20 mins and 22 secs averaging about 16mph
- 1,600 metre swim session
- Cycle back in 22 mins 30 secs averaging about 14mph
Phew!

Swim & Cycle

First swim this year at Uswim's open water session at Salford Quays this morning. Great to be able to get back in the water there and with an 8.00am start a fab way to start the day!

Swam two circuits of the 750m course (this being the distance I'll be doing at the upcoming Liverpool Triathlon in a couple of weeks time). Both circuits in around 17mins each.

After breakfast at home, got the bike out and did just short of a 9 mile circuit out towards Middlewich and back in a hailstorm... Ouch! Completed the bike session in 34mins and 33 seconds averaging just under 16mph.

Five mile hard run

My first run this evening since the Marathon... Felt as hard as the last five of the Marathon!

Ran to Malkins Bank and back along the canal and wheelock rail trail home... 45mins and 36 secs averaging just over 9 minute miles

Return after a break from training

I decided to take a week off to recover from the Marathon but ended up having another week off the training with a cold so first training this evening for a fortnight...

Cycled an 8.2 mile loop of Sandbach, Hassall and Wheelock in 33.5 minutes averaging just under 16mph

Edinburgh Marathon... Done! (Time = 4:13:31)

Well it's done! Without doubt the toughest physical challenge I've ever done in my life!
Karen and I met up with Chris and Karl from work at the start line (note the nervous smiles on the picture on the left) and then kicked off at just after 10.00am and relaxed into a fairly comfortable pace, averaging about 9.5 min miles.
A really nice course off Princess St in Edinburgh, around the beautiful Holyrood Park, around a football stadium dropping down towards the coast towards Musselborough. Past the race course (and finish line) and continued along the coast with Bass rock in sight in the distance. A fairly comfortable run until about 17miles when we were hit by a heavy downpour and strong winds whilst running along the coast. Double backed at about 18miles around a country estate and a house where a guy was playing 'Charriots of fire' on his trumpet :-). The legs started to seize up at around 20 miles and tried to walk a little at a drinks station around 21 miles but the legs were too stiff to walk so it was easier to keep running!?
The last mile was brilliant (picture above right)... Even managed a smile!
We finished in a very respectable 4 hours 13 minutes and 31 seconds. 4924th out of a field of around 28,000 runners. So all in all a good result!
Even better is the fundraising total! Karen has raised just over £1,000. I've raised another circa £500... Every penny of which will make a huge difference to the vulnerable children supported by the Isaiah Trust.
Thank's so much for all the support!
Gonna have a well earned week off now before resuming training for my Triathlons later this year!
D :-)

Keeping the legs loose!

Had a short quick bike ride this evening to keep the legs loose but avoid the impact from a run. 4.5 miles from Sandbach to Middlewich in 16 minutes averaging 17.4 mph.

The Marathon fundraising total for the Isaiah Trust today stands at £296! Thanks to all who have donated so far!

Triathlon swim train 'tapering' :-)

Went along to the pool training session this evening with the intention of a light swim. A number of the other club memers have the Cheshire Triathlon this Sunday so there was a general 'taper' theme going on! Swam around 800 metres and then had a soak in the Jacuzzi... Nice!

A gentle mile

Went out for a 15minute stretch and a bit of a jog of just over a mile this evening to loosen up the legs from yesterday's Great Manchester Run... Just the job :-)

Great Manchester 10km Run ~ A New Personal Best (Time = 46:36)!

A damp, chilly day but good running weather for my fifth time running the Great Manchester Run (which is were the running all sprang from).

Achieved my best ever time for the 10km... A totally unexpected 46 minutes and 36 seconds which is nearly two minutes better than my previous best and came 3,011th out of a field of 38,000 runners.

A week 'tapering' now in the run up to the Edinburgh Marathon with confidence boosted that I'm as ready as I'll ever be! :-)

1 mile open water swim

Another swim at Boundary water park in Holmes Chappel this evening with Uswim, an event that seems to get ever busier! 45 mins for the mile including a good few minutes chatting after the first 400m.

6 mile run

Ran from Middlewich back home again via Moston this evening. Started as a jog and increased the pace as it felt better to complete the 6 miles in 50 mins and 15 secs. Wondering how to play this weekend’s Great Manchester Run... Sensible jog to preserver the energy for next week's Edinburgh Marathon or whether to go for an under 50mins time in the 10k!? Probably a bit of both!

7 mile jog

Had hoped to do a long run this evening but time escaped us so setled for a 7 mile jog from home towards Middlewich and back along the country lanes through Moston.

Train and Bike to Pwllheli!

Joining the family over in Pwllheli today... Cycled from home to Crewe train station for the first leg of the journey (5.2 miles in 22mins) with the heavens opening within a mile from home... Soaked!

Managed to dry off my shirt under the hot air hand dryer in the loo on the train and an hour or so relatively comfortable journey to Bangor in North Wales before starting the second leg of the journey...

Cycled 31 miles from Bangor to Pwllheli (via Caernarfon) in 2 hours 13 minutes averaging 14.7mph. The hill near Trefor as you cross from one side of the Llyn Peninsular to the other was a killer (6mph) but the last hill down into Pwllheli exhilerating (36 mph!).

A great ride but a very damp day all in all!

First open water swim of the year!

The USWIM open water swimming sessions have started again (I did these last year training for my Great Salford Swim) so got myself down to Boundary Water Park in Holmes Chappel for an evening dip.

There were 148 swimmers already in the water when I registered! Who'd believe it?

Swam a mile in 40 minutes which is ok for the start of the season :-)

Triathlon Swim Training Session

A slow start to the swim session this evening, tired from all the running at the weekend! But, it got easier as the session when on (ok bearable!). 1,600mtrs in total.

Shake down run

A gentle jog around Pwllheli marina this morning to work the latic acid and stiffness out of the legs (accompanied by my youngest daughter as pace maker on her bike :-).

4.95 miles in 47mins and 5 secs.

Long run day ~ 21 miles!!

Our longest run yet for the Marathon training and probably the longest we'll do before the run it self in May.

A 21mile run from Pwllheli to Criccieth and back in 3 hours 37 minutes. Managed to run all the way bar a few planned stops at shops to get drinks (rather than carry them en route). A difficult run into a strong head wind on the way to Criccieth (32kph) but it took the heat of the sun so helped a tad.

As ready as we'll ever be I guess for the Marathon!

An extended run around Pwllheli Marina

6.5 mile run around along the promenade and around the marina at Pwlhelli in 58mins and 29 secs this evening.

Rerun of the Pwllheli Tri bike stage

Over on the Llyn Penninsular for the rest of the week with the family and the weather is fab!

After a day on the beach grabbed a ride out on my mountain bike around the same circuit we did for the Pwllheli Triathlon a few weeks ago. The weight of the mountain bike in comparison to my road bike felt like riding a tractor!

A 12.89 mile circuit of Pwllheli, Broken Cross, Chwilog and back in 55 mins and 7 secs.

Triathlon Swim Training Session

Trying to up the training this week with only a month to go to the Edinburgh Marathon... 1,800mtrs at the Triathlon Swim training session this evening!

Early morning 10km to Kenmore Point

Diving finished for the weekend... Managed to grab an early morning run in glorious sunshine this morning before heading back home. Up the track to just past Kenmore point (up two long steep hills!). Six miles in 57mins and 03 secs.

A run at Loch Fyne!

Up at Loch Fyne tis Easter for a wekend Scuba diving with http://www.vale-royal-divers.co.uk/ .

Had an early morning run p the forestry commission track from Argyll Caravan Park up to Kenmore point with Karen. 5 miles in 48 mins and 48 seconds.

3 mile run

Still not feeling great after the stomache upset at the weekend and it showed in the running this evening having next to no energy! 3 miles in 26 mins 26 secs. Glad I went out though.

Triathlon Swim training session

Missed out on running at the weekend due to a stomach upset... Still not feeling on top form but decided to do the swim session this evening which went well. 1,800mtrs swam (72 lengths).

Bit of a bike ride...

Cycled the same route as last Thu with John Addy again... Really nice ride out, 16 miles in an hour and 18 mins

Triathlon Swim training session

A fairly laid back session this evening with no coach to crack the wip ;-) ... About 1,000mtrs swimming.

Flying run!

As I missed out on the 'Long Run' yesterday, decided to do another medium run this evening. Ran up Abbey Rd in Sandbach and along the Wheelock rail trail to the Romping Donkey pub in Hassall and then back along the roads to Malkins bank, canal towpath and Crewe Rd home again. Managed a fast pace all the way around, covering the 7 miles in 55 mins and 35 seconds and the 10km in about 49 minutes which is the fastest I've run for a long time! Fitness levels are obviously up as it didn't feel an uncomfortable or unsustainable pace :-) Very pleased!

'Long run' day?

A bit short on time on this lovely sunny day for a long run so decided to do a shorter (by comparison) run of 7.7miles but at a quicker pace. Out to Malkins bank and Hassall and then around Malkins Bank Golf Course and home via the Wheelock rail trail... 1 Hour 7mins and 50 secs for the whole run (53mins 15 sec for the 10km)... A very comfortable run!

Summer evening cycle

Went out for a bike ride with my good friend John Addy this evening. Out of Sandbach through Malkins Bank to Astbury near Congleton and then back through Hassall and Winterley. Just over 16 miles in an hour and 13 mins, averaging about 13.5mph. Lovely ride!

Triathlon swim training session

Another good but tiring swim session this evening at Total Fitness in Crewe... 1,500mtrs in total. Not sure I'm at my best after two days of running previously! Knackered!

2.5 mile 'cool down' jog

Ran a slow loop around the Wheelock rail trail this evening to loosen up stiff legs from yesterday's long run. 2.58miles in 24 mins 23 seconds (averaging 9.26min/mile).

Long Run Day ~ 17 Miles!

Over on the Llyn Peninsular again this weekend. Our Long run was out from Gimblet Rock in Pwllheli, around the marina and along the A497 through Aberrech in the direction of Criccieth to a small village called Llanystumdwy. Stopped briefly for a drink before heading back the same route. Just short of 17 miles in 2 hours 42 minutes averaging around 9 1/2 minute miles. Legs were flagging towards the end of the run!

3 mile run

Had a quick run around the Wheelock rail trail this evening, the first since the clocks changed so in daylight for a change :-)... 3 miles in 24mins and 4 seconds

Back to the swim training...

Another session at Total Fitness Triathlon Swim session this evening... Felt really tough, perhaps not fully recovered after Sunday's Triathlon. 1,500 mtrs swam in total.

A great first Tri! (Time = 1:27:11)

Had a fantastic day in Pwllheli today at my first sprint Triathlon! 400m swim, 20km cycle and 5km run. The swim was 16 lengths in the pool, 4 lengths in each lane, which was a bit cluttered. An ok time of 9 mins and 10 secs. First transition to bike took longer than I'd have liked (3mins 47 secs... Too much faffing about with gloves and phone/Endamondo! A lesson learned for next time!!). Really enjoyed the cycle! First time in any sort of competitive bike ride. Out of the leisure centre, around Pwllheli Marina and then a two mile steep hill climb out of Pwllheli back towards Caernarfon turning right at Four Crosses towards Chwilog and then dropping down hill to the A497 back to Pwllheli... 45mins 42 secs which I was really pleased with (44mins 1 sec for the 12 miles which is a PB). Some fantastic views of the Llyn en route! Another 2 mins in the transition area and then off on the run with legs like bricks... Really stiff! Ran the 5km along the sea front and around the Marina in 26mins and 15 secs completing the whole event in 1 hour 27 minutes and 11 seconds coming 79th out of a field of 138... Full results here ~ http://www.triathlon-pwllheli.com/english/results2011.htm Not bad for a first Tri :-) Hope to do better in my next event at Liverpool in June once the Marathon is out of the way.

Sneak preview of Pwllheli Triathlon Cycle course

Got down to Pwllheli late afternoon so decided to take a slow ride around the Sea level part of the cycle course and then down to the Leisure centre to say hello to the organisers setting up... What a nice bunch of folk! Cycled 11.6 miles in just over an hour

12 mile cycle ride

With my first sprint Triathlon coming up this Sunday in Pwllheli, I wanted to get an idea of timings for the 12 mile bike ride. Managed to get out before dusk to cycle the back lanes from Sandbach towards Holmes Chappel and back covering 12 miles in 46 minutes exactly averaging about 15.5mph... Quite pleased with the ride :-)

Triathlon Swim training session

Another tough but enjoyable swim session this evening covering 1,500mtrs (60 lengths) over the session. Swim stroke and stamina are definately improving. Looking forward to 'rest day' tomorrow!

2 mile 'cool down' run

Legs were VERY stiff today following yesterday's 15 mile long run... also a bit of a niggle in my right ankle. Decided to do the cool down run this evening despite which has helped loosen up... a 2.17 mile loop near home averaging a slow 10mins 29 sec/mile.

Long Run Day ~ 15 Miles!

Having not run for over a week due to last weeks scuba diving I found today's run quite tough going towards the end! Did a large loop West of Sandbach through Bradwell Green, Brereton Green, Brockhouse Green, Smallwood, Hassall, Malkins Bank and back along the Wheelock Rail trail home. Completed the 15.14 miles in 2 hours 33minutes averaging just over 10 minute miles... Stopping for water and an energy gell around 9 miles... Knackered! :-)

Cycle training & RNLI fundraising

Volunteered to help the South Cheshire branch of the RNLI do some donation collecting in Holmes Chappel today so combined it with a cycle ride :-)

Eleven and a half mile round trip averaging about 14mph each way.

Folk in Holmes Chappel were very generous judging by the weight of the bucket after a couple of hours! I'll update when I get the totals...

Triathlon swim training session

Swam a 1,300m training session this evening including a 500m timed swim under triathlon pool race conditions (11 mins and 40 seconds which I was a bit disappointed with)... A bit brutal really! set off with 15 others at 30 second intervals, swimming 6 lengths in lane 1, switching to lane 2 to do another 6 and a final 8 in lane 3... Hard not to swim into and be swam into and this was just training! I suspect it'll be every man for himself in a real Triathlon!? Good for the experience and another great training session.

A break from weekend training :-)

Up to Arrochar on the tip of Loch Long in Scotland this weekend for a break from the training to do a spot of early season Scuba Diving!

Did three bone chillingly cold dives over the weekend with Vale Royal Sub-Aqua club who I've dived with for about 15 years now... http://www.vale-royal-divers.co.uk Braving rain, sleet and snow! Worth it for the beer, haggis neaps and tatties though! :-)

Figure of 8 run around Sandbach

Braved the dark,cold and rain once again this evening for a run around Sandbach... 4.13miles in 38 mins 28 secs averaging 9.16 mins/mile.

Triathlon Swim Training

1,500 metres training session swim this evening... Various stroke and stamina improvement techniques... Knackered again but starting to see the benefit :-)

Four mile 'cool down' run

Another run around Pwllheli Marina in glorious sunshine today as a 'cool down' to yesterday's long run... 4.3miles in 40 mins and 3 seconds averaging 9mins 19 secs/mile...

Happy days!

Long Run Day... 13 miles along the coast :-)

Start of the Abersoch 2011 season and a change of venue for our long run day.

Did a circuit of Pwllheli marina before heading out towards Aberech and Hafan y mor. Stopped for a drink and an energy gell before heading back. 13.02 miles in 2 hours, 7 minutes and 41 seconds averaging around 9 1/2 minute miles. The energy gell made a big difference... Didn't feel too bad at all at the end of the run :-)

Bike to Run Triathlon 'Bricks' Session

Six miles on the bike this evening towards Middlewich and back averaging 14.5 mph and covering the six miles in 24 mins and 26 seconds.

Dropped the bike home and followed up with a 2.3 mile run in 19mins and 4 seconds averaging 8 mins and 11 secs / mile... Knackered :-)

Triathlon Swim Training Session

The coach was away again this evening but left another endurance training session... 1,700 mtrs in total. Loving it! :-)

Four mile 'Cool down' run

Did the figure of 8 loop around Sandbach again this evening as a 'cool down' to yesterdays 'Long run'... 4 miles in a leisurely 39 minutes and 34 seconds. Really helps to ease the stiffness out of the legs!

Long Run Day ~ 14 Miles and into new territory!

Longest run we've ever done today... 14 miles! A slight extension on the route we took last week out from Sandbach through Bradwell Green and Brereton Green to Brereton Heath country park. Around the lake and back the same route. 14.02 miles in 2 hours and 20 minutes averaging around 9 1/2 minute miles... Stiff legs now!

Midweek run in the sun (and a swim to follow up)

Managed to get a run in this evening just before sunset following a warm sunny day so nice conditions for a change! Ran up through Sandbach to the Romping Donkey Pub in Hassall and then back along the canal towpath (which was heavy going) and the Wheelock rail trail home again. 6.4 miles in all in 56mins 54 seconds. Lovely run :-)

Followed it up with a family trip to sub-aqua club this evening and a bit of a splash... Did a timed 400m swim to get an idea on times for the Pwllheli Sprint Triathlon pool swim stage on 27th March... 9mins 25 seconds. Not the best time ever but not bad in baggy board shorts :-)

Triathlon Swim training session

The coach was away today but left an 'endurance' training session for us! 1,400m swam in total (56 x 25 mtr lengths) consisting of warm up and 200 metre steady/sprint mixes, some stroke technique and a cool down. Really enjoying these sessions. A great crowd a coach and a redeeming factor for Total Fitness.
Looking forward to rest day on Wednesday!! Might have to rethink the training schedule to get a rest day in before the swim session to make the most of it?

'Cool down' figure of 8 run around Sandbach

This week's cool down run after Sunday's long run was a 4.2 mile figure of 8 around Sandbach in heavy rain :-( 38 minutes and 37 seconds in total

Long Run Day ~ 13 miles!

A great run today at a really comfortable pace. Headed out from Sandbach along country lanes through Bradwell Green and Brereton Green to Brereton Heath country park. Did a loop around the lake stopping for a drink before returning the same route. 13.4 miles in 2 hours and 15 minutes averaging 10.08 minute miles.

Thirteen miles on the bike

A ride out on the bike mid morning just after the rain stopped. 13.2 miles through Sandbach, Hassal, Winterley, Crewe and back 1 hour 8 mins averaging 11.4 mph (stopped en route for a break to take in the country views :-)

Five mile run

Short on time this evening but managed to squeeze a 5 mile run from Sandbach to Winterley and back withing the hour I had available (45mins 15 seconds to be precise!).

More good news... Got a message back from the Pwllheli Triathlon organisers to say they'd accept my entry application even though entry has just closed. So, my first Triathlon is now set for Sunday 27th March! 400m pool swim, 12 mile bike ride and 3 mile run... I might skip my 'long' run training that weekend :-)

Swim Training

Another realy tough swim training session this evening. 1,875 metres this evening (72 x 25m lengths)! 400m warm up, a mixture of stroke improvement drills, some 'ladders' (sprint lengths interspersed with slow swims... Fartlek I guess?) and a 400m cool down. Great session!

Oh! And received my first donation today for my RNLI Triathlon... £30 off to a flying start :-)

Figure of eight run around Sandbach

Cool down run around Sandbach this evening in a chilly 3'c. 4.2 miles in 39 minutes flat. Averaged 9mins 14 secs per mile. Felt good :-)

Ten very wet miles!

'Long run' day today. A grey and windy morning developed into persistent rain as we ran! Had decided to pull the distance back a bit this week so did a 10 mile loop out of Sandbach towards Middlewhich, down Tetton Lane in Moston and around the country lanes to Ettiley Heath. Along the Wheelock rail trail and back through Sandbach centre home.

10.03 miles in 1 hour 31minutes and 54 seconds. Average of around 9mins 12 secs per mile. A lovely run and felt great despite the rain :-)

More news! Have entered the Liverpool Triathlon Sprint Distance event on 26th June (750m open water swim, 20km Bike Ride and a 5km run)... It's only a month after our Edinburgh Marathon... Hope I'm not biting off more than I can chew! :-/

Weight Training

My Boss' retirement doo this evening so stopping over in a hotel near work. Managed to grab 40 minutes weight training in the gym before going out and lifting several pints... All Good :-)

Hard as Bricks!

Did a Triathlon cycle to run 'bricks' session this evening... Cycled 5.5 miles in 22 minutes 22 seconds averaging about 15mph then ran 3.5 miles through the Wheelock valley and back in 30 minutes 54 seconds (averaging 9.03min/mile). The run really did feel like I had bricks strapped to my legs! So tough!

Swim Training

Loving the Triathlon Swim training at Total Fitness (about the only good thing about the place as most of the Gym equipment is in desperate need of repair). 1,350 metres swam this evening (54 x 25 Metre pool lengths) consisting of 400m warm up, 200m leg pull, 3 x 200m swim, 100m IM leg kick, 50m IM sprint. Absolutely exhausted at the end of the session once again but really feel my stroke is coming on as a result :-)

Figure of eight jog around Sandbach

Trying to find some differnet routes to run close to home that are streetlit! Did my 'cool down' jog after yesterday's 'long run' this evening mapping a figure of 8 around Sandbach. A tad over four miles in 39minutes and 3 seconds (average of 9 mins 15 secs per mile). Really helps to loosen up the legs again :-)

Long Run Day... Eleven Miles

Very windy and grey today with the odd spot of rain in the air but thankfully it held off for the duration of the run. Another lovely route along predominantly country lanes. Through Sandbach, Malkin's Bank up to the Romping Donkey in Hassall. On towards Winterley then back through Wheelock and Etteley Heath to Sandbach. 11.2 miles in total in 1 hour 48 minutes. Averaged 10 minute miles but this included a walk warm up and cool down and also a stop at the shop for some water en route... Felt a good pace :-)

Short brisk run

Short on time this evening so ran a quick pace 2.25 mile run this evening in 19mins 34 secs

Swim training

One of the toughest swim training sessions I've done to date this evening! 1,250 metres in total (50 x 25 metre lengths) of various stroke improvement techniques... Warm up swim, trailing finger tips, head up/head down, swimming with 'paddles' and leg kicks with a float and a cool down swim. Absolutely whacked!

Shake down run

Four and a half mile jog this evening through the valley to Wheelock and back in 46 minutes 53 seconds.

Long run... 10 miles.

Switched our long run to Saturday today as our younger daughter is competing in a gymnastics competition on Sunday.

Planned on doing 9 miles but ended up doing just under 10 (9.9miles to be precise). Out from Sandbach in crisp but clear blue skies and sunshine towards Middlewhich through Elworth, the country lanes of Moston & Ettiley Heath, along the Wheelock rail trail and home again. A lovely route completed in 1 hour and 36 minutes. Averaged around 9 mins 15 seconds per mile and picked up the pace for the last 3 miles leaving the legs a bit jaded towards the end.

Bricks!

"A brick is doing a training session where you go from a bike ride straight into a run. The idea is get your body accustomed to the feeling of transitioning from one to the other, so that come (Triathlon) race day you know what to expect! Expect this - for it to feel like your feet have bricks strapped to them!" (Source: Uberfit Events).

My 'Brick' session this evening was in the dark at zero degrees centigrade! The bike ride felt REALLY cold! Cycled just over 5.5 miles in 24 minutes. Returned home and stashed the bike and straight out for a 1.5 mile fairly fast paced run (12 mins). Total session lasted 38 minutes. Actually felt great afterwards... The Marathon training must be paying off :-)

Triathlon Swim Training Session

Went along to the Total Fitness Triathlon swim training session again this evening for another excellent session. Swam 1,450 metres in total... 400mtr warm up, another 200 mtr 'any stroke' (which means more front crawl ;-), 6 x 100mtrs with 25 second intervals followed by 4 x 50 mtr 'golf' sessions (decreasing the number of armstrokes with each 50 mtr session) and finished up with 50mtr leg pull. A lot more gruelling than last time but really feels worth it.

Three mile easy jog

Shake down night after yesterday's long run. A gentle 3 mile jog in 30 mins 40 Secs. Really does the job in easing out the aches and pains from the legs!

Long run day... 8 miles

Just back from our marathon training 'long run'. Ran out towards Middlewich, back along the Wheelock rail trail up to the Romping Donkey pub in Hassal and then back through Malkins Bank to Sandbach. 8 miles in total in 1 hour 18 mins (average pace of about 9mins 50 secs per mile). Perhaps a bit fast a pace to maintain for the full marathon distance but felt fairly comfortable today. New running gear, particularly the twin skin socks, held up well (no signs of blisters which is good).

Quick bike ride

Managed to grab a quick ride out on the bike early this afternoon. 12.5 miles through Sandbach, Hassal, Winterley, Crewe and back in just under an hour. Loving the new bike!

Fogging Freezing Fartlek!

Second pass at Fartlek training this evening in Freezing (-2'c) fog. Had to really push myself to go out but glad I did. A good 3 mile session in just over 26 minutes with some prolonged fast running intervals between jogs.

Followed up with 32 x 25 mtr lengths of front crawl in wetsuit at the sub-aqua club session later this same evening.

Swim training session with Total Fitness Triathlon Club

Been threatening to do this for some time now but in honesty have always felt a bit intimidated by swim clubs bashing up and down the pool and so had been putting it off. I wish I'd done it sooner! A really good and friendly session hosted by a great coach, Danielle, who spent a lot of time with myself and another 'new swimmer' on stroke assessment and improvement. An hour very well spent. Only did 22 lengths but this included various improvement techniques (skulling, tag, bi-lateral breathing, etc).

Three mile easy jog

Sticking to the training plan went out this evening with stiff legs for a 3 mile easy jog (24 minutes). The plan suggests this is good to help work out any lactic acid on the muscles and it certainly seems to have done the trick, as well as loosening up a stiff achiles. Felt much better for getting out.

Long run in the rain

Sunday's are our designated 'Long run' days on our Marathon training plan and sods law it's rained heavily all day! Gave up waiting for it to clear late afternoon and braved it anyway running just under 7 miles from home to Total Fitness gym in Crewe where I met Karen who decided to do her long run on the tread mill. As it happened the rain stopped after 3 miles or so but not before I got a good soaking! A good run despite, at a comfortable pace... 1 hour 5 mins 33 seconds.

Followed up with a shower and a few lengths cool down swimming in the pool and 10 mins with my feet in a cold water foot bath to ease a slightly aching achilles... Feels ok now.

Playing out on bikes :-)

Out for my first proper bike ride on the new cycle this afternoon with my friend Dom who's also planning some first time Triathlons this year.

Covered a route from Sandbach, through Warmingham, Crewe, Middlewich and back... Just over 19 miles in 1 hour 29 minutes. Felt good on the bike with no major aches and pains... Quite pleased for a first time outing :-)

Fartlek'ing about in the rain!

Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting (source ~ Wikipedia).

Decided to keep my first Fartlek session fairly modest and so this evening in steady rain and after 10 mins warming up jogging had 4 x 1 minute sprint sessions seperated by 4 minutes jogging to recover. Cooled down with a 2 minute walk home. Covered 3 miles in just over 30 minutes. Not as bad as I thought it might be! I'll increase this over the next few weeks...

Cross Training Swim and Gym

Swam 32 x 25 metres Front Crawl at the pool this evening followed by 35 minutes weight training in the gym

Easy jog

Home late from work tonight but went out for a 'slow run' anyway just doing 1.5 miles in 14 mins 'around the block' rather than the 3 on the training plan... Leg muscles feel better for the stretch.

Start of the marathon training plan & a spin on the new bike!

Karen has found quite a few Marathon training plans on the net and we've decided to use a few of these as a basis for our own training for the Edinburgh Marathon. Most of the training plans are 20 weeks and we just realised we've got 19 weeks to the Marathon!

• A long run at a comfortable pace on a Sunday (progressively more miles as the weeks go by up to about 20 miles).
• An easy 3 mile recovery run the day after (Monday).
• Cross Training on a Tuesday (Swim training with Total Fitness Triathlon club).
• Rest day on a Wednesday
• 2 to 5 mile 'race pace' mixed in with some Fartlek training on a Thursday (jogging, walking and fast running cycles).
• A 4 to 6 mile run on a Friday
• Cross training (Cycling) or rest day Saturday.

You can click on the training plan below for the full plan...

Today's 'Long Run' was just over 5 miles at a comfortable pace (56 mins) along the country lanes between Middlewich and Sandbach in crisp sunny weather and felt great.

I then took my new bike out for it's first spin... An amazingly effortless ride :-) 6 miles in 25 minutes.

A run along the coast and my birthday present :-)

Another quick run along Pwllheli Sea front this morning... 2.7 miles in 23 minutes and 19 seconds.

Also... Picked up my newest toy and birthday present today... Thank you Karen and the girls! xxx

A BMC SSX01... For those interested, A triple butt aluminium smooth weld frame, Full Shimano 105 gear set, Shimano Compact chainset, Shimano R105 wheels, Skor mkiii Handlebars, seat post and seat and only 9.5kg in weight :-)

Got home a bit too late to take it out for a run... Perhaps tomorrow :-)

Bring on the Triathlons!

A cold run in the dark & one mile swim

Went for a quick run straight after work this evening, 2.5 miles in 18 minutes 28 seconds... Followed this up with 64 x 25 metre pool lengths of front crawl (in a wetsuit) at the Sub-Aqua club training session in 39 minutes which I was quite pleased with.

First run of the year!

We've been spending the New Year on the Llyn Peninsular so went for a run this morning along the sea front at Pwllheli.

A cool still day and a short but fair run. 2.7 miles in 24 minutes and 32 seconds.

Abersoch RNLI New Years Day Dip!

After the excesses of New Years Eve on the Llyn Peninsular, managed to get ourselves to Abersoch a few minutes after the official dip had finished!

Oh Well!

Not to be outdone we had our own :-) Still hundreds on the beach and the Lifeboat in cover. Burining cold water but what a way to blow away the cobwebs!... Happy New Year all!