A run with Molly

So I have been chatting with Molly for a few weeks about taking her for a small run. The weather looks lovely on Sunday so we decide we will all go up the memorial park and take it in turns running round.

We get there and I explain the route to Molly. She is very excited to get going. I teach her about pacing the run and breathing steadily. I plan on taking us one kilometre round the park. Shouldn't be too hard for Molly but we will see.

We kick off and she is doing really well. We get to 500 metres and she is starting to puff a bit but I tell her to pace it out and breathe easy. As we approach the 1k she is red cheeked but seems to be handling it well. I suggest we push on and maybe go for the 1.6k which is a mile. She agrees and we push on. The last bit is all up hill and I reckon had it been more flat Molly would of reached the one mile. We stopped 100 metres short but I was very proud she made it that far. I said "Next time we will reach the mile.." To which she nodded. You could see how happy she was and proud that she managed to run that far.
I'm going to try and encourage more of that, I would love to see my kids being more active. Molly is like me and very competitive. She was already asking me how quickly I can run certain distances.

After this I wanted to see how quick I could run the 2k loop in. I ran about six weeks ago in a time of 10.30.  I set off and start at a good pace. I know I have the uphill bit at the end but I proper leg it any case. I glance down at my watch and see I'm making a good time. This pushes me on even more and I complete the 2k in 8 mins 32 seconds. Wow.. That is two minutes off my time six weeks prior. I also notch up a new PB for the mile in 6 mins 31s. Be nice if  could keep that pace up.. That's what I will aim for by September. Means I will be able to do the 5k in under 20 mins..

I've done a Triathlon in 24 hours!

So after last nights 64 lengths I decided I would take a half day and try for the other two stages today.

I map the original 23k route which takes me out towards Hook and swinging back round via Mapledurwell. This was the one where I got a flat.. I'm kitted out now but really don't want to be stopping today.

Marie has to go to our friends kids party so the plan is to complete the cycle and then run over to their house which is about 6k from ours. All sounds good.

23k cycle route

Kick off and the slow start through town annoys me but I'm soon out towards Old Basing and my mind starts thinking about getting a puncture.. All looks good and I'm making good pace. Hitting 10k and it's taken me 26 mins. The route up towards Newnham is nice, lots of downhills and then a long winding up hill which I attack well. My fitness is improving greatly. I think the sessions on the static bike are paying off.
I cross the A30 (scary stuff) and continue towards Mapledurwell. Been studying the route and was nervous I may get lost but as I approach the turns my bearings kick in.. A long hill that takes me down to about 9kph takes me back towards Basingstoke. I complete the cycle in 56mins which is OK.. I want to do that in 45 mins so I reckon without the slow Town start I can shave minutes off.

I chuck my bike in the garage and set off towards Winklebury. He lives up on a new estate near the Hospital. I decide to run down by the Bowling alley and cut up through. Up to that point it was going well. Then I had about 3k of uphill running. I was proper panting and swinging my head but determined not to stop. I make it in a slow time of 35 mins for 6.3k.. Still not bad after doing the full cycle route.

6.3k run

After all of this I have decided that I will probably do an earlier Triathlon than the one in September. I just can't wait that long now to get it done. I have looked at the Blenheim Tri and its on June 10th. I'm going to wait to the end of this month and look to book it up. Good news is that it's one of the easiest Triathlons as the whole thing is contained within the grounds of Blenheim Palace and also the bike route is 3k less than the Reading one.. Watch this space.

Swim and weigh in

Swimming tonight and I have decided I will join the pool at Tadley. Only £16 per month which means I just need to swim more than 5 times per month to get my moneys worth.
I turn up 20 mins earlier (20.40) and the lady at the desk panics as she has never done a membership. Fifteen minutes later and I'm still still there. I suggest I'll go for a swim and complete the registration after my swim.

I get ready and jump in the pool. I have on my new goggles that my lovely wife bought me (see pic) and I jump in. Instantly I notice how much better these goggles are. I can hardly feel them on. I do notice a little water seeping in after a few lengths so think I may need to adjust a bit more. As I reach 10 lengths I see the manager waving at me. I reluctantly pull up and he ask me my bank account number for the direct debit setup. This is for an account I don't use much and I can't remember. I say I need to carry on and will tell you at the end of my swim. I crack on and feel annoyed I have been stopped so early on. The fast lane is very fast tonight. I share it with three very strong swimmers. This pushes me a lot more as I'm conscious of them creeping up on me. I crack on and hit 30 comfortably. I do 10 more and then move into the next lane as it just has one swimmer. Its getting late now (21.40) so I decide I will just do 50 tonight. Once I get to 50 I think I can do a few more. I try swimming a length under water. Get about 70% of the way and my lungs give in. Will work on that!

So I'm on 54 and I think only 10 more and you have done a mile. I check the clock. The pool closes in 10 mins. I can do it in 5. I push on and reach 64 (1 mile). Very happy with that effort. So after all that when I get back to the reception the system has crashed and they cannot setup my membership. He tells me to come back the next day.. I will come back next week. Plan to swim twice a week. Swimming is one of those exercises I personally dread but absolutely love it when I'm there. I have no muscle ache the next day like I do with running or cycling. (Am I pushing myself hard enough?)

So the next morning I weigh in. Not feeling very confident this week for some reason. Think I have worked out less than previous weeks.. I jump on and amazingly I have lost another kilo. That's 2lbs. I'm now 12st 8lbs. I have lost 11lbs in 6 weeks. Almost on course for 2lbs per week. (My original target). What's more is I'm only 8lbs off my goal weight. My BMI has gone down and I find out once at 12st I will be in the "Healthy" category for my weight/height/age. Amazingly I can go down to 10st and it still classes me as healthy. I can only imagine how scrawny I would look at 10st!!

Running cold

So I need to get out running tonight. I get home and quickly change.. I'm concerned I haven't run cold like this much and worry I may get an injury. I do a few stretches (probably not enough) and set off. I've been thinking on the way home I may push the distance.. I have been doing 6k for the last 6 weeks and know I can do that in 28 mins. I always said I would not push the distance too far as I only have to do 5k on the day and that is exactly what caused my achilles tendonitus last year when I quickly increased my distance to 10k runs.
I set off and feel good. The weather is pretty cold and I'm thinking shorts and short sleeve top may not of been the best choice. I soon warm up and reach the halfway mark in good time.. As I approach the 5k which is mainly uphill my achilles aches a bit.. Hope it's not starting again and I think it might be best to stick with the normal 6k.
As ever my mind pushes me on and I reach the last 500m and decide to run off a different way. This new way is mostly uphill and it takes more of a strain on my calves.. I reach the end and clock in at 7k in a time of 34.21. Not brilliant but I think the GPS was a little out and the distance was further. Not going to worry about it as was just happy to run a little bit further..
Planning a proper bike and run for Friday.. I'm fully ready now and have all the spare inner tubes so no worries about punctures this time!

Cycle & Run with my brother

So I managed to get my brother to come out on the cycle with me. I mapped a 16k one which took in Farleigh hill. Couldn't convince him to come on the run with me.. Give it time!

So the cycle started well, Mark came along with Julie's brother Mark. They were both on mountain bikes. They had cycled a couple of miles so they were nicely warmed up.

My bike felt so much better since the freewheel had been greased up. No slipping of gears anymore..

We all started well but within 5 mins I had built up quite a lead. I wasn't racing too fast but it was clear my bike was better for the roads than their mountain bikes. As we approached Farleigh Wallop Hill I warned the lads to keep pedalling.. "Don't stop" I shouted.. The hill climbs for about 2k and I was keeping good pace. As I approached the last bit my speed went down to 6kph. Need to improve on that. I looked round and the 2 Mark's were way back.. I got to the top of the hill and waited for them. I started my watch so I could deduct the time from my end time. Five mins later and they're at the top looking a lot sweatier than when they started. They both commented how unfit they felt.

Farleigh Wallop Hill

We pushed on and the next bit was a welcoming downhill sprint towards Beggarwood.  Got up to about 55kph.. Was getting a little nervous thinking how bad my legs would look if I came off..  The rest of the ride was great, mostly downhill and at a good pace. The boys were a lot slower but I think a combination of fitness and bike style would help them no end.

Got back in 53 mins and deducted 6 mins off for waiting time. 47 mins for 10 miles. Not great and need to be doing half again in the same time. Set out for my 6k run and felt really good. The weather was beautiful and as I approached the half way mark I checked my time and was encouraged to see I was doing the same time as earlier in the week. I ran on and finished at a 28.38. That was 9 seconds faster than the Tuesday one.. Really happy with that. Felt amazing, no tired legs and reckoned I could of gone back out on the bike..

This is what it takes....

So 'weigh in day' today and I have managed to lose another 3lbs. That is a total of 9lbs in 5 weeks. I'm feeling fitter and people are starting to comment that I look better. Well worth all the effort. As I write this two days later I have now lost another 2lbs. Wasn't my official weigh in day but I was worried I had put on after my Saturday drinking session. Bit scary really and I think at some stage soon I will have to return my diet to a normal 2500 calories per day..  I currently weigh 12st 8lbs. I was 13st 5lbs when I started.

I gave away some of my "large" clothes to my Brother at the weekend and have started wearing what used to be "tighter" items of clothing.. Think I may need to get some new clothes soon. So looking back over February I see what has enabled me to lose weight. The image below comes from the software I use to monitor my workouts.

As you can see I have done quite a bit and I intend to keep that up and at the same time increase distance and speed. I also want to do at least 2 swims per week. Stats for February are below;

Running: 58.66k (36.6 miles)
Cycling: 190k (118 miles)
Swimming: 4.35k (2.7 miles)

Aim to increase that in March...

Can I really swim a mile?

So tonight I would like to see if I can swim a mile. That's 64 lengths of the pool. To date the most I have swam is 54 but that was with two stops.. I fuel up and set off. Its pretty hard counting lengths when you know you have so many to go.. I'm always analysing things, I get to 20 lengths and think can you do that two more times.. At 30 I'm feeling good. Really busy in the pool tonight and lots of old women doing the usual one length and then rest.. Grrr

So when I reach 32 I see Darran and say "Half a mile done..." I carry on and get to the 54 mark.. I haven't stopped now and my goggles are starting to hurt my eyes.. They are total rubbish.. Need a new pair. I reach 60 and my arms are now feel heavy.. I push on and do the final 4.. Wow.. I did it.. Feel really great and what's more after a few mins rest I know I could do more. (I didn't)

I get home and tell Marie about my acheivment and explain that the goggles caused me more pain than anything else.. The little sweetheart has only gone and bought me a pair of triathlon goggles.. Love her.

So now I have reached a mile I think I'll leave it there for the distance challenge.. Now to improve technique and speed. I did the mile in 38 mins without any stops. I'm sure with a bit of training and better goggles I can smash that. Watch this space.