Bike & Run day

I'm now in week 5 and feeling fitter than ever. Today I'm going to do two stages of the Triathlon. That is a 16 mile bike ride and then a 4 mile run. (Triathlon is only a 3 mile run).
I get myself all ready and fuel up on pasta and chicken with an energy drink thrown in. I plan my route which takes me towards Hook and across to Mapledurwell. I set off driving through town, nightmare. I try and cut through roads and end up on kerbs. My bike doesn't like this. I end up cutting through Memorial park and have to take the bike across some rough ground.

So now I'm about 7k out by Old Basing and I look down to see my front tyre is flat.. Oh no.. I knew this would happen. Guess what? I don't have anything to repair it with. I was planning to get all the gear in the evening when I dropped the bike off.. Silly boy. That will teach me. I call Ma on the off chance she is about but she is working. So I begin to push my bike back towards the bike shop 6k away.
After an hour I arrive at the bike shop and check the bike in for the wheel issue and ask the guy to kit me out with all I need to repair punctures. They don't bother these days with kits as inner tubes are much cheaper. I get some of the stick on patches just in case.

I get home feeling really deflated that I didn't get to complete my cycle and run. I really cannot be bothered to go running now.. I wait an hour and then decide I must go out... Right.. That's it I'm going to run my usual 6k as fast as I can.. Go for a good PB. I run off with power and know within 10 mins I'm making good time. I worry I wont be able to keep the pace up but by the half way mark I feel good.. I've ditched the jogging bottoms now as it's warming up and more short weather. I finish the run at 28.47. More than a minute faster than my time on Sunday.. Well happy.. Not sure if I could do that time after a 16 miler on the bike but none the less it's early in my training and anything is possible.

Reading a triathlon diary first timers should aspire to be doing the 750 swim in 15 mins, bike in 45 and the run in 25. That would bring you in for a time under 1.30. Obviously you have the transition times to add to that. I reckon I will have the swim time within the month and I am already running 5k in 22 mins (best time not average) so I just need to focus on the bike. Should be averaging 19 mph. Currently averaging about 14 mph so quite a way to go.

Burn off those calories

So after a night of wine and beer I wake on Sunday morning determined to burn off those calories. I go out on my normal 6k run and really go for it.. The weather is gorgeous, has to be about 10 degrees and its only 9am.. I see this woman running with her elderly father.. How nice is that.. In fact loads of runners are out that day and we all give each other the customary nod.. So approaching the last K I'm heavy breathing knowing I have done a good time. I finish in under 30 mins (29.28), great time. This was the best I did last year and the height of my running..
Still sticking with the 6k as the max distance. May push it up to 7k but no more.

Out with Molly

Got Molly a new bike so we pick it up and after a clean and some greasing we go out towards Halfords. I'm teaching Molly road sense and she learns really quickly. The bike is sooo much better than the last one and she seems to be handling it well.
Once we get what we need at Halfords we decide to go on, we drive through buckskin, Winklebury, town centre, black Dam and then home. We have a few stops so Molly can play at parks.
Distance was 17k (10 miles) and took us about 2 hours. Molly feels very happy about the distance we did..

Double exercise time...

So my plan today was to cycle out for at least 16k and then come back and immediately run. I'm going to try Cliddesden again but been told of an easier hill.. So the hill is much longer but less gradient. It takes me a while to get up but I push on. Better than the previous hill.

I continue past Beggarwood and then down through the back of Kempshot. Not the best route, very off roady and not good for my bike I finish the ride in 45 mins which was a 20k ride. About 13 miles. I arrive back at my garage and take off my gloves, helmet and readjust Endomondo and run my usual 6k route. Instantly my legs feel like concrete. I push on knowing this is going to be a slow time but at the same time feeling surprising good considering the exercise I have done. I mean I was only swimming 54 lengths last night and now I'm running after a 13 mile ride. This gives me a good buzz and pushes me to the finish line in a respectable 32.11. 3 mins slower than my usual time but happy to finish with no major injuries.

Weigh in today and I have gone below the 13st mark. I now weigh 12st 13lbs. 6 pounds weight loss in 4 weeks. Not bad.

Swimming

Will keep this one short. Swimming tonight. I'm going to push my distance but I need to fuel up. Eat a massive bowl of pasta and chicken .
Get to the pool and start off in fast lane. First 15 lengths feel good. Breathing is heavy but that soon settles. I struggle keeping count but I hit the 30 lengths at 18 mins. Not bad. Can go much quicker than that. Move to the medium lane I decide to rest for about a minute and then carry on. I'm not quite sure how many I wanted to do but as I approach 50 I feel delighted my body is still allowing me to continue. I have another short rest and do 4 more. 54 lengths, the most I have ever swam and it all took about 32 mins. I go home knowing that just 10 more lengths is a mile. Wouldn't that be great to achieve??

First big cycle & run

So I decided today I would go out on my first big cycle.. I headed out towards Cliddensen and the plan was to do about 16k.. As I got into the village I took what I thought was the right turn.. Up ahead I could see a large hill.. It was a monster!! It took me about 10 mins to climb and at points I was only going about 7km/h (walking speed). Bike was playing up too slipping in and out of gear. Must get that in the shop.

So after my wrong turn I'm reading signs of villages that I have never heard off.. Getting a bit worried at this stage.. I finally come up on a sign that reads Alton. That will do. My pace is picking up and I'm coasting along at 25-30 km/h. I then hit the A340 Alton road. Not good. This is a very busy road but I come out at Herriad Mills and think I'm only a few miles from home. How wrong I was! It's funny when you drive these roads in cars how little you notice. After cycling 7k down the A340 I make it to Basingstoke and home 5 mins after that. My original 16k turned into 26k. It took me 1 hour and 10 mins.. I was planning to come back and run but thought I better rest. I waited about an hour and then ran a 6k route in a cracking time of 29.48. Really happy with todays exercise, Endomondo says I burnt a massive 1500 calories.. I also weighed myself before and after and I had lost 1lb.. :-) Great day.. Just need to go for the run straight after the bike next time

Family Cycle - Virginia Water

Sunday and were off with the family to Virginia Water for a bike ride. Been there loads walking but never cycled. Loaded up the car with mine and Marie's bike and the trailer. No Molly this weekend. Looking for a replacement bike for her at the moment.
Mum, Mark & Daisy also joined us.. As ever it takes us ages to get things ready, we me rushing about since 07:30 and Marie trying to get the kids ready we just made the 10:00 meet time. Fitted my bike with a new computer so I can track the distance and speeds.. I now how my phone and this so should get accurate readings.

Its a lovely sunny day and Virgina Water was absolutely packed.. Never seen so many people there. I suppose if you get these good weather days in Feb people take advantage..

Anyway after I have the bikes off and built the trailer were off, I did ask Marie to get a photo for the blog but she forgot.. Will be going out this weekend and will remember to do one.

So as it was so packed the first couple of K were very slow. We had to weave in and out of people. It's funny that we were all moaning about the walkers getting in the way but I bet if we were walking we would of moaned about the cyclists..? :-)

After a while the path cleared and the rest of the cycle was great. A really nice wide road that took us down a large hill for about 5 mins. I got up to 49km/h on the bike.. At this point I noticed my chain is sagging. Might need a good oil I have been told.. The route took us all the way back to the start past the waterfall.. In total it was at 10k cycle which we all did at a leisurely pace of 1 hour 30 mins.. Need to find more routes like that.. Can't wait for it to warm up a bit..

First proper Run & Cycle

So I'm picking my bike up today and the plan is to do a 5k run and end up at the bike shop and then go off for a cycle..

I have just bought myself a new phone so I can use this running software "Endomondo". It uses GPS to map where you have run and gives you detailed stats on your split times. I kicked it off and began my run.

I run to the park and don't stop. I complete the 2k loop and then half way round again.. I'm estimating I'm at 5k now so I run to the bike shop. I stop running just before the shop and buy one of these lucozade sport drinks. £1.50!! Seems a lot for some orange squash..

When I get into the bike shop they haven't done my bike and ask if I can come back later, I'm mid way through my workout and feeling totally gutted that I wont be able to do the bike part. I explain to the guy and he says they'll do it now.. 10-15 mins. I don't want to cool down so I decide to run out for 15 mins. I check my phone and it appears the software hasn't worked. It had my last run at 4.16 miles in 19 mins. I wish!! I reset it and start it again. I run back up the road and do another circle around the park. Whole thing takes about 15 mins and this time the software has worked. Ran another 2.3k on top of the 5.3k I did before.
The bike is ready so I pop my helmet and push off.. First thing I notice is with the road tyres you really feel the bumps in the road.. The bike does feel good however and I soon get up a good speed. Its very busy in town and I soon learn to navigate through the traffic. Darran was telling me I need to get out into the countryside to really practice, he was right. I keep having to stop or slow down. I push on up Pack Lane and then back round. Endomondo is now working on the "Cycle workout" and it tracked me doing 8k. The whole thing took 24 mins and my top speed was 44km/h. For my first real cycle I was happy with it. I need to get out to back roads though.. Thinking maybe Dummer way or over by Bramley..

So to summarise I did 8k run and then a 8k bike ride.. Took me about an hour and 20 but I had to stop a few times. Really enjoyed it..

Swim Night

So my third time in the pool.. I know I did 30 lengths last week so the plan is to do the same and maybe push a few more out. We get there at 21.00 and notice the car park is looking more empty than previously.. When we get in there the fast lane is pretty full but I decide to swim in it anyway.. The first few lengths go well, I swim fast. After about 6 lengths I start to feel tired.. The thought that I have another 24 lengths to do makes me feel deflated.. Also all the swimmers in my lane are very strong and I sense they're catching up on me. I get to 10 and decide to go to the medium speed lane. There are about 6 swimmers in this one. A few new faces. This is much better, more my speed. The next 10 come easy but these newbies do a couple of lengths and keep stopping at one end. This makes my turns almost impossible. At one stage all three of them were blocking the end having a chat. This wound me up and I looked to the life guard to see if he noticed. He didn't. I carried on and made it to 30 and did 2 more just to see if I could.
A few mins of rest and I did 12 more lengths. Darran wanted to do two more so I joined him and asked if he wanted to race, he didn't. I still went for it though and did two lengths in 45 seconds.. Good speed. Love to be able to keep  that pace up.. Good swim tonight. :-)

Memorial Park Run & Cycle

Had a day off today, Molly went home and the boys went to nursery/child minder so Marie and I planned a park run. My bike was still being fixed so the plan was for Marie to cycle to the park whilst I ran and then we would do 2k loops and take it in turns on the bike. The run to the park was just under 2k. We then stopped and Marie did the 2k loop around the park whilst I cycled. Her bike seat was too low so I found it hard to get a good cycle going. I timed Marie and she did the first 2k loop in about 12-13 mins.. I then took over and wanted to see how quick I could run 2k. I went off at a good speed, there is about 1/2 K on the loop that is continuously up hill.. Very tiring. Made it round in 10.12. Was proper knackered after that one. Marie took over and I did a few laps on the bike. We then ran home and felt great.. Nice exercising together.

Run & Cycle

It's half term so I have Molly. Off to the cinema with them today and then planning on repeating Friday's session of a cycle and run. I have my new bike now but it needs a service so I stick it in the shop.. It looks really good but I need a few adjustments to get it ready for a half decent road bike. I know its not a racing bike but it's a hybrid and it only cost me £150. If I enjoy the Triathlon then I'll go out and buy myslef a proper racing bike.

After the cinema we walk home, its warmer today but the wind is cold. I walk home with the kids and am really not feeling like going out for a run. First time since I started exercising that I haven't felt motivated to go out. This makes me feel bad.. I'm in my third week now and I knew that having some time off would change my routine a bit.

I get home and have some chicken and a small bit of rice. I then go up and change for my bike ride. Can't wait to go out on a proper bike, feel the static bike is a cheat. Finish about 12.8k in 30 mins. Get layered up and go for run. I decide I'm going to try and see how quick I can do 5k. Marie ran a 5K at the weekend in about 36 mins. I am currently running them in about 32 mins. I know before Xmas I was doing them in 30 mins and under. So I go on my normal around Brighton Hill run but I reverse it as I'm worried about the up hill bit that is all on grass. The snow is long gone but I imagine it's wet... The first 2k go well, I'm past Asda in 10 mins. Thats 5 minutes a K.. As I approach the 1k across grass I see how muddy it is. My trainers are mid range and have little grip. 1 min in and I'm slipping already. I struggle to stay up right. The downhill bit is even worse. I keep slipping. Half way through the 1k my legs are killing. I'm huffing and puffing and feeling like its time to stop.. Not even half way. I become deflated..

I make it to the end and the final 2k are all on the pavement.. A good track comes on my mp3 player and adrenaline kicks in.. I kick up the pace.. Half way down and feeling good. As I approach the 5k mark I check my watch and I'm at 27 mins. Wow... Done really well.. Just then a huge stitch hits me, I try to massage it out but it stops me breathing... I just reached the 5k.. Maybe a few hundred metres off.. Was 28 mins. I'll take that. I walk home the 1/2 km and feel very tired but happy with my new PB.. Tell Marie but she tells me I'm silly for pushing myself so early on. She is right of course but I can't help it..

Getting bored of that route, must change it. Marie has suggested a 5k run round Memorial park on Wednesday.. Sounds good to me. :-)

Circuits

So it's Sunday morning and after a whole day of rest (that was very hard) I have woke at 06:00 (Jakson's fault). I tell Marie we need to do something so we both decide to try some circuits in our room. We chat about the logistics of the whole thing as we have both Keston & Jakson with us. We stick Jakson in the baby bouncer and put Spiderman on for Keston. Sorted..

So the circuits are basic but we both do 5 mins on each. They consist of;

Sprint on the bike (At least 2.5k in 5 mins)
Sit ups and press ups
Weights (Curls and lifts)

It all starts well, We use Marie's new Ab machine which is pretty poor but after a few sessions Marie works out the proper way to do it and we both feel the benefit. The weights were fun, I have loaded my dumbell with about 28lbs of weight. I'm know I lifted more than that in my gym days but it feels pretty heavy for me now, plus I don't have any more than that! :-) I have this exercise with the one dumbell where I do a curl and then lift above the head. I then take back down. I repeat this on both arms. By the 15th I was shaking but pushed it too hard. My neck was making funny clicking noises as I pushed it up. I think that might hurt tomorrow..? 30 mins of circuits.. Felt like I had done a workout, not sure. At least I did something. The whole thing was complete by 07:25.

Need to do lots more sit ups and press ups..

Weigh in day

So it's Friday and my weigh in day. I'm feeling confident that I have lost some weight as this week has been full of exercise and also I feel that I haven't eaten much. I weigh in at 1kg less than last week. Very happy. I'm now 13 stone and 3/4 pound. That is 5lbs weight loss in two weeks. Feeling great about that.
Today is my cycle and run day and given that I have lost some weight I'm really looking forward to it.
It has snowed but I'm hoping by after lunch the snow melts. Come 14:00 the snow is melting on most of the paths so I decide to go for it. I do 13km on the static bike which takes me 30 mins. That bike is OK, I'm pretty sure once I get my real bike at the weekend I wont be doing 13k in 30 mins..

I put on three layers and head out for the run. Its pretty cold, must be about -3 as my face hurts. This is about a 5.6k run and takes me round Brighton Hill area. The first part is quite nice and a 2km run down a long road. The next 1k has no path which means I have to run on grass.. Fine in the summer but no good when its wet or in this case has snow. My feet kept slipping making the climb up the hill twice as hard. By the time I got to the top I was done in. Determined not to stop I carried on. By the last 1k I was feeling ready to stop, the little voice in my head chipped in and told me not to be a pussy and keep going.. Made it to the end and although my achilles was aching again I felt good.. Did some stretches and felt pretty good.. Looking forward to the time when I can do the 5k without feeling knackered. I have to remind myself I'm cycling for 30 mins before this run..

Start of the swim training

So I'm back at Tadley pool for a swim and I have decided to try and swim 30 lengths without stopping. This is how many I will have to swim on the big day. Granted it will be very different, it will be in a lake, with 49 other guys wrestling to get in front. Darran was up with me and brought his float as he needed to concentrate on improving his kicking. I chose the fast lane which only had the one swimmer in and went for it.

I decided that I wouldn't count each one as I reached the end but would count every two. The first 5 (10) went well. I think I lost count but as I hit 10 (20 lengths) I was feeling OK. My goggles are rubbish, only 1.99 from Soccer Sport in town. Must get some new ones. They kept letting water in which didn't make the last 5 (10) much fun. As I hit the 30th length I checked the time and I think I did the whole thing in about 15 mins.. Not sure. Will time next week. I think I need to be pushing for a much quicker time than that.

Had a 2-3 min rest and then did another 10 lengths.. All in all a good night for swimming, Think I might join that pool. Only £16 per month.

It all starts from here....

Today I signed up for the Reading Triathlon which takes place on September 9th. I know that is currently 7 months away but this is huge for me as I have never done anything like this in my life.. The plan is to blog about my training over the next 7 months, not sure how this will pan out but I think it might be good.. We'll see!

So last night I did 12k on the static bike and then went out on a planned 4k run. I started running my old route which takes me around Brighton hill and then the adrenaline kicked in and I decided to do he old route which was 5.6k. considering I have only been back running for two weeks I was really impressed how easy I found the run. so when I got back I thought if I can do that cycle and then that run I should be able to do a triathlon. I googled the Reading one and read the details. 750m swim, 26k cycle and then a 5k run.

I slept on it and this morning I got to work and booked it. got home tonight and although it was a rest day I did 20 mins on the bike. Was easy, I must keep this constant fitness up but the plan is spread the running out. may sort out a proper training plan.. been eating very healthy this week, lost 2 1/2 pounds last week, want the same again this week. Weigh in is on Friday.

Next step is to get a bike, my friend Darran who is a triathlon pro is looking for me. Was reading the best thing to improve on is the bike ride so I'm eager to get out on the road. That will do for now, off swimming with Darran tomorrow...