getting the speed back

On Sunday 20 November I ran a 10km race in aid of Help For Heroes at Lightwater Valley, a theme park about 3 niles from home. It was an incredibly foggy morning. The race was not till 11:00 am but we set off at 9;00, my running partner, Vicky and I. The junior runners that we have been helping to train we to run tge 3km fun run at 10:00. 13 of our juniors were entered. They looked great in Ripon Runners vests as I warmed them up around a carousel whilst Lisa the main Coach was making sure everyone was there and ready. I was then photographer and Lisa timekeeper aided by Vicky and Pam. We were all so proud as one of our runners was 2nd and the third runner was one of ours too she was first girl. All of our juniors did fantasticaly and we were so proud as we set off for our own race. There seemed as if there were loads of runners about 1000 I thought. Turns out there were more like 300. I was always rubbish with numbers. I set ogf cautiously the ground was uneven and it was crowded on the lanes, but after a couple of km it spaced out and I settled into the run. Ever worried about the injury Ive been fighting I ran hard to "bank some miles before it went" the course was muddy and uneven and was definately undulating. I used club members to guage my progess. I felt I was doing well. As I turned into the field for the finish I slowed slightly and was overtaken by a team mate, I didnt care too much because I was nearly home and my calf had held. I increases my speed again as I approached the finish and was astounded to see 54:38minutes on the clock as I was approaching the final turn. I have not ran that fast since 2009 when I ran a renouned pb course in 54:34. So I was ecstatic to finish in 54:46 my 2nd fastest ever 10km.

32 weeks to Outlaw

This weeks training has gone well, my calf has improved and I have trained for 99 miles. 11/20/11 Cycling Distance ride 38.65 02:45:09 14.0mph 11/20/11 Running LightWater Valley 10km 6.2 00:54:46 11/18/11 Swimming Swim training 1.14 01:00:00 52:47 11/17/11 Running club training 5.42 01:05:00 11:59 11/17/11 Cycling town loop 11.28 00:59:01 11.5mph 11/16/11 Cycling Bigger loop 13.6 01:10:00 11.7mph 11/15/11 Running Club run 5.82 01:19:00 13:34 11/15/11 Running Ripon Runners Juniors 3.5 00:45:00 12:51 11/14/11 Swimming distance swim 1.7 01:12:00 42:14 I feel however that I need to lay off it a bit, I dont want to be too tired when I start training propper in 10 days. On the plus side, my race on Sunday at Lightwater Valley was my 2nd fastest 10km ever. 11/14/11 Cycling morning loop 11.31 00:59:34 11.4mph

Outlaw -231

Well this week has been a bit tough for me. I was forced to stop running. My calf is still not right. This is kind of new territory for me. I sprained my ankle running the Brass Monkey 2010 because I hit a pothole. I could accept the fact that I was injured because I knew what had caused it. This tine is harder, the pain came out if the blue and I am not sure of its cause.. There is no heat, swelling or bruising. It just hurts in a cramping sort of way. It affected my last two races and as I wasnt racing this weekend, it was a good time to rest it. Fortunately it behaves when I swim or cycle, so I have swum and cycled more this week.I have found myself a loop around the outskirts of Ripon so that I can cycle a loop that is well lit rather than country lanes dodging potholes in the dark and being blinded by headlights. The downside of living in such a small city is that the whole loop is only a little over 10 miles. I also will be using my old bike to do this route as it is a heavy steel bike without any form of clip pedals and with big fat tyres, therefore it is a much more dificult and slower ride. Hopefully this will strengthen my legs. Monday I went to the pool to swim for an hour non stop. I did 4 lengths to warm up and then started my watch. I simply swam, I didnt count lengths but kept an eye on the pool clock to give me an idea of time. When I felt an hour had passed I checked my watch and realised I had swum for 1hour 2 minutes.I stopped my watch and swam another 2 Lengths of the 25yd pool. I did that 50yd in 1 min 5 sec. So I estimate my distance as 3000yd. A massive improvement. The training sessions on a Friday in a t shirt are clearly working. Workouts this week. Swim 5040 yds bike 56.47 miles run 16.79 miles Today I went for a bike ride with hubby, my aim was to increase distance. The weather was horrid, fog and rain but we went anyway. We cycled the Black Sheep route. When we got back to Ripon hubby went home and I went around some of the outskirts giving me a total of 36 miles in 2hr21 which averaged 15 mph average speed. If I can build up my distance but maintain that pace I will be quite happy.

Outlaw Training one week in

Well one week in for training and only a week since I ran a marathon. I am wondering if I should hsve had a week off before I started this new adventure. I raced again on Sunday, A 10 mile run around Ripley North Yorkshire. Last year I ran this race 3weeks before the Newcastle Yown Moor Marathon, but due to the marathon being moved into October, this year I was ta weking on a hilly 10 miler the week after a marathon and with a niggling calf. It was a cold day so I warmed up carefully and wore my 2xu leggings. The race started slowly due to bottlenecking on a narrow lane and people avoiding mud and puddles *frustrating*. I just ran in a straight line through the mud and water. The course was mainly uphill for the first couple of mile and my calf felt fine but as the course took a downward turn my calf became very unresponsive. At 4 miles as I headed up a steep hill I decided to run it slowly rather than walk as many were to prevent that changing of le position. About 3/4 up my calf twinged. I stopped and stretched but could not get going again it was quite painful. So I speed walked up the hill and abit on the flat, but with a hop skip and a jump I got going again, slower but going forwards. I continued onwards and at the next big hill with short steps I made it almost to the top but as it turned a corner I was forced to walk a while again. I was nt going to let it beat me. It was no way as bad as last week. I managed to run the last big hill but faltered slighyly on the uneven ground of the last mile. I completed the race 50 seconds slower than last year but am very happy with that under the circumstances. After a light lunch I went out with my husband on a hilly bike ride and although my legs were tired and that affected how far ahead Billy got ahead of me, I kept chasing and did the route 15 minutes faster than ever before. The good news is that my calf never hurt at all on the bike.

Journey to Outlaw 240 days to go

Earlier this year, after the Black Sheep Tri, I expressed an intrest in the Outlaw Triathlon (ironman distance). This soon became an obsession. In September my wonderfull husband entered me for said event. I still had some of this years challenges to complete at this point, but now they are done, boxed off and compartmentalised in my mind. As I am always looking ahead and moving forwards I am now concentrating on Outlaw. S whats the plan? How can I Build up my training in the next 240 days from swimmimg 2km to swimming 2.4 miles, 42 miles cycling to 112 miles and still have the energy to run a marathon afterwards? Theres a lot of work to do.I will be using this site to help http://www.trifuel.com/triathlon/ironman-workouts/ and doing a bit of it my way I have started even though I am carrying an injury from Sunday's marathon. This is week I so far Mon Swim 1 mile Turbo 4 miles Tues run 9 miles Wed cycle 11 miles Thur run 8 miles Fri Swim training 2000 yd On Wednesday I had a sports massage which really sorted my calf. Its still a little tender but much improved. So thats my first 5 days of training sorted. I know that my biggest challenge will be the cycling. Please feel free to give me tips. I would really appreciate any help.

The challenge is over for 2011

On Sunday I completed my 2011 challenge. Here is the summary; I ran the LONDON MARATHON on 17th April 2011 in 5:02:44. Gosh it was hot and smoggy. But I achieved a child hood dream. The EDINBURGH MARATHON on 22nd May 2011 in 4:33:00. This time it was raining with gale force winds. I have swum the Great North Swim, (1 mile in Lake Windermere) in 45:38, my first ever swimming event. On 9 July 2011 I became an Olympic distance triathlete, completing the BLACK SHEEP TRIATHLON in 3:12:34 (my 1st Triathlon to mark 3 years since Dad went) I completed the GREAT NORTH RUN on 19th September in a personal best time of 2:00:41. The GREAT SCOTTISH SWIM 2km in a Scottish loch (NOW REDUCED TO 1MILE DUE TO LOW WATER TEMPERATURE) 24th September 39:33 The ROUND RIPON ULTRA a 35 mile trail race. 1st October got lost twice. Actually did 37.18 miles in 9:05:23 The NEWCASTLE TOWN MOOR MARATHON Sunday 30th October 4:48:57 This last challenge became the toughest as my calf cramped at 7 miles forcing me to walk almost a mile, but I was not going to give up at this point in my challenge, I forced myself to run again (well more of a shuffle with the occasional hop) determined to finish within the 5 1/2 hours allowed, which I did through total pig headedness. Thank you so much to all who have supported me and donated this year Lena Conlin TOTAL RAISED £644.00 Thank you all so much for your support.