Ok, so I've done a few tris now, 1 super sprint, 4 Olympic (the same event) 2 middle distance and 3 long distance over 4 years Also 1 DNF . Anyhow, although my swimming is ok now (as long as it's not in the sea)and so is my running, my cycling remains poor, always racing cut offs. Well for the last few months I have being going to watt bike training sessions and in theory my cycling is finally improving. These bikes apparently replicate road riding, you can set them up like your own bike and the sessions are structured to aid progression. I now put out 192 watts where as 2 months ago I was only managing 149 watts. Now that's progression.

Getting focused

This tends to be something people do at he end of the year but Ironman Wales has got me in planning mode.

I already have entered Ironman UK at Bolton 19 July 2015, but my main goal for 2015 was to run 100 miles or compete in a 24 hour event and hopefully complete 100 miles that way. I had been looking at Endurun in Newcastle at the beginning of May, but since my DNF at IMWales I don't want to detract from my IMUK training and so have decided to enter Equinox24 for Sept 15 as soon as it opens. And attempt to run 17 laps of 10 km.

So, that's the A races planned and I will be looking for some B races. 

What about now? Well, I have learned a lot about myself over the last fortnight. My swimming is not aggressive enough, so I plan to swim at least once a week between now and the New Year swimming drills and once a month swimming as far as I can in an hour, then in the new year I plan to tailor my training to Ironman UK. I will continue going to Watt bike sessions and try and egg one hilly long ride a month. I will try to improve my run pace by doing occasional park runs and racing.

Between now and getting back to specifically Ironman training, I plan to enjoy being a runner again so gave entered a few races to keep me going. I have also entered The Great Yorkshire Stair Climb in Leeds. It's 522 steps over 32 floors. That should hopefully strengthen my legs and glutes.

Planned events

04 Oct 2014 Round Ripon Ultra, 35 miles.

12 Oct 2014 Yorkshire Marathon. 26.2

02 Nov 2014 Guy Fawkes, 10 mile 

16 Nov 2014 Wensleydale Wedge, 23 miles

22 Nov 2014 Yorkshire Stair Climb 

06 Dec 2014 Frosbite 30, 30 miles

19 Jul 2015  Ironman Uk 140.6 miles

     Sept2015 Equinox24 multiple 10 km laps

Ripon Black Sheep Triathlon Saturday 12 July

YBeing a member of NYPTri, the organisers of the Ripon Black Sheep Triathlon, means a busy week, Tri week. Members spend the week setting up the site, and also marshalling and helping out on the day.

It was gonna be warm again, this year, the sky was blue, even as we arrived at the Racecourse at 08:45 laden down with our Tri gear. 

I registered, but Billy had to wait to see if anyone didn't turn up. He hadn't entered because he broke his toe getting into the lake for a practice swim a fortnight ago.

Our job was to help out in transition, so I racked my stuff in wave 5 and donned a nice blue hi vis vest. Competitors, trickled in, and we checked their bikes in and answered their queries, setting nervous minds to rest.

The calm before the storm

All quiet on the western front, for now 

Soon though, the competitors started to arrive, the sun was high in the sky and the most common question was " what's the water temperature" we did not have the answer but it would be announced later in the day. "Will it be a Wetsuit swim" was the second question. Last year, it was so warm that it was a none wetsuit swim, this did not suit a lot of competitors. 

Most of the morning, I wandered around transition, answering questions, explaining where the key points of transition were, bike in, run out etc. and spotting bikes racked incorrectly. I like this job, to be honest I could talk the hind legs of a donkey

"he can talk the hind legs off a donkey!"

definition: A person who is excessively or extremely talkative can talk the hind legs off a donkey

origin: During the history of this expression numerous other animals have featured in it: a horse, a dog, a cow and a bird (which of course has no hind legs). It was originally an expression of admiration for a person's powers of successful persuasion - a suggestion that one could bring about the impossible by talking. Nowadays, though said of a person admiringly, it is more usually a complaint.

http://users.tinyonline.co.uk/gswithenbank/sayingst.htm

As 12 o'clock approached, I headed for the entrance to where Billy was checking bikes in, I asked if he had got a place and he said that he had to go back at 12:30, but that he was 4 th on the list and so was hopeful. It was quite busy so I helped check a few bikes in. One bloke brought his bike but hadn't put his stickers on. I asked him to come to the side and put his stickers on his helmet and bike. We were chatting when I was hit very hard on the head, I was swathed in green and could not work out what had happened, "I'm so sorry a voice was saying as the green lifted away and I realised that a gazebo had blown over and the metal pole had hit me. I put my hands to my head and felt the area, I pulled them away, no blood, phew, go to first aid, Billy said, I refused, I was ok, just a bit shocked. If I went to first aid, they might stop me competing. I wandered back into transition to help the others, I had a headache and the side of my face was a bit odd, a bit like when a dentist anaesthetic wears off. As time went on, I noticed that Billy's bike was not by the entrance, I looked around for him, he was in wave 3 racking. I went across. He asked if I was still going to race, I said I was but would stop if at any point I felt unwell, he made me promise. 

We had the water temperature announced it was 20.5 degrees, wetsuit optional but recommended. Now I had planned not to wear my wetsuit, but since banging my head I decided to wear my wetsuit for extra safety.

We had a mass warm up and then a fly over of planes from RAF Leeming. 

15 minutes to wave 1 start.

I like the wave system at Ripon, it's based on approximate swim time rather than age or sex. Wave 1 was the fastest swimmers followed in 5 minute increments then the next wave and so on then finally wave 6 the relays.

White capped wave 1 headed off the swim start, then red caps, then blue caps, yellow caps, and I walked with the other green caps followed by the pink caps.

It was so warm waiting for our turn I did my suit at the last minute but was one of the first green cap into the water as the klaxon went off and the yellow caps swam off. I had time to make sure that my goggles were sorted and I was horizontal awaiting the start. 

The klaxon sounded and I swam head up for a few strokes bug was getting kicked on both sidesby breaststrokers, I thought that they would be aware they were kicking someone and modify their stroke, but they didn't, so I put my head down and got away from them, I was swimming well, there were bits of weed floating, catching on my wrists and ankles, I thought my timing chip had come off as one clump fell away. But I swam on, I was staying with the pack, unusual for me, I headed for the gap in the weeds and someone pushed my feet. Now in times gone by I would have instantly gon into the foetal position, but I stayed straight but swam a bit quicker, I was headed straight for the buoy, I didn't want to get mashed up so I headed wide of the buoys and was soon headed back towards the exit. Now I was swimming passed yellow caps, and being swum past by pink caps, I swam hard past a zig zagger then thought I was going too quick, so had a breather by slowing my stroke for a bit, then I wax headed pasy green and yellow hats for the exit, I even passed a red cap. As I approached the exit I stood up and took the hand of the Marshall, " mind your footing" had said. Then I stubbed my toe ouch! I felt sick Oh No! I struggled to undo my suit as I noticed the clock had a 31 on it, Get in, I knew it was a good swim, but that WAS good for me. My toe hurt, but I was extatic at that swim.

Courtesy of http://www.sportsunday.co.uk

I fought my wetsuit off and put on my helmet, socks and shoes, grabbed a swig of flat coke and set off for mount up with my bike. There is a very nasty bit on the run to mount up, rough and gravelly. it had been covered in a thick layer of sand. I found this a nightmare to push the bike through, but those with bare feet must have found it much better than usual.
I mounted my bike and was off, I was steady away but already catching others, even before the country roads. and that continued. I was surprised at how busy the bike course seemed, there were times when there were bunches of riders and I had to slow to prepare myself to overtake them with out drafting. It was like that at the only hill ion the route, I sat back and then overtook them on the down hill.There was a wedding at Stavely, the bride and groom were outside the church with there guests, it was a good day for a wedding There was a poor man with a broken chain, In between Stavely and Minskip. I slowed to inform the marshal at Minskip. Then came the bypass. there was a breeze but it was behind. there was just a long line of cyclists behind the line at the side of the road. I had been told never to cycle in that area as I would be more likely to pick up a puncture. I just rode past them all, I couldn't believe, how well I was riding, I was doing 24 MPH at some points. The motorcycle marshals were constantly passing me, I hoped they didnt think I was drafting. At Dishforth roundabout I turned into the wind, got my head down and pushed hard for 3 miles before turning off for Boroughbridge. I was still catching people, even as I approached the racecourse, I caught and over took a rider. Dismount, struggle through the sand, grab a drink. find my place and rack my bike.
Throughout the cycle my toe had been a constant annoyance, so instead of changing my socks as I usually do, I didn't want to see my toe, so I delicately forced my foot into my trainer, removed my helmet and ran (hobbled) to the run out.

Courtesy of http://www.sportsunday.co.uk

It was hot on the run, it took a while to get a rythem going that was not too painful. I am lucky in that I can heel strike and forefoot land. Heel striking was ok on road, but on uneven ground like the race course and canal towpath I couldn't valence properly so was forced to land on my forefoot.

The route for the run is good though, passing through Littlethorpe and Littlethorpe Potteries before turning and returning via the canal. The residents of the villages were very supportive, the had put out sprinklers and were stood with hosepipes, cooling runners. The water station had moved forward this year, instead of being at the turn point, it was about a km before that so you ran through it on the way out and the way back. There was also a band playing in Littlethorpe Potteries which was a welcome distraction.

The run felt tough, I felt that I was not running well at all, I was overtaking a few runners, but was overtaken by more.

Courtesy of 

http://www.sportsunday.co.uk

The finish was a welcome sight. There were my friends and Billy waiting for me. I wanted to cry, my toe was now very painful. I took off my trainer and sock, to reveal a bruised and crooked middle toe.

The first aid room was right behind so I wnt in and had it strapped.

I had a PB though, 3:01:23 not quite under 3 hours but considering the circumstances I was very happy.

Courtesy of http://www.sportsunday.co.uk

Getting home was hard, we'd cycled down with our kit, so cycling back up home was a bit of a challenge.

The next day, I reviewed my thought that my toe being broken to just badly bruised as it felt more comfortable, but as the week has gone on and the bruising spread I think it probably is broken.

Having not thought much about the bang on the head and the strange numbness in my face, I was surprised that as my toe became less painful, then one of my teeth was becoming more painful, a tooth that was where I had felt the odd feeling in my face after the bang on the head.

On Thursday, unable to take the pain anymore, I went to the dentist. An ex ray revealed that the tooth was broken, split up the root. I had to have it removed.

You couldn't make it up. But still it could have been worse. Right now I am sitting with a sore toe and a sore foot. I can't run, but I can cycle and I swam Monday, and will be swimming again as my mouth heals. I should be fine by next week for Outlaw.

Le Tour de Yorkshire Stage 1

05/07/2014 Le Tour De France came to Yorkshire.

The day started cool and wet, I went for my run before the madness began. I ran to a couple of spectator areas, all was quiet at 06:15

I then went onto my 8 mile  route at Studley Deer Park. 

I never saw a soul, just pheasant, rabbits Geese and deer

Then back to town to check how things were warming up, by now the rain had stopped and most of the roads were still open.

Ripon was waking up and preparations were getting underway. A water main had burst on North Road, right on the route the bikes would take in a few hours.

The town started to fill up aroun 10:00, there was a screen in the market square and extra loos by Sainsbury's. 

After lunch we walked out towards the golf course to meet the Tour

Jed came too. There was a long stream of vehicles passing, some selling souvineers and some throwing ot freebies. They drove very fast. The police were high diving the crowd.

As time went on the roadside got busier, but not as busy as in town.

Finally the bikes whizzed past in a multicoloured blur, so close you could have touched them and you could feel the breeze that they created 

http://youtu.be/9Cadhw_3NTI

And that was it, over in a flash. But absolutely awesome.

Juneathon day 30. That's it, over for another year

Last day of Juneathon, well done everyone.

I have done something every day, some says just a walk, others, walking, biking, swimming and running.

I have not run everyday. I'm trying hard to stick to my Ironman plan.

So that's my Juneathon,

Juneathon day 30 totals

Walk 4.5 miles

Swim 1.2 miles

Cycle 28 km

Core workout 20 mins.

Overall totals

503 miles cycled

110 miles walked

104 miles ran

  11 miles swum

    4 hours of core fitness

------------------------------

Total mileage 731

Total hours.   104

Juneathon day 29 sea swim

All month we have known that we could choose today's training, so we planned a sea swim. I asked on Facebook if anyone was swimming at North East coast, A lady replied who planned to swim for about 6 hours, she is training to swim the English Cannel in 4 weeks.

We got up this morning and it was a bit dreary outside, but undaunted we set off, as we got closer to Seaton Carew, the sun was out but it was windy. We parked up and OMG the sea looked rough.

We met up with the othe swimmers and after squeezing into our wetsuits we followed Amanda and her support crew into the water. Amanda was just in a bathing costume. I was scared. The water was battering us, Amanda and Matt soon disappeared into the white foam. Billy stuck with me and we forced our way trough the breakers, they battered us relentlessly, trying to grab my hat, getting in my goggles, I was so buoyant I couldn't get upright to sort them out, and still the waves came.

Eventually, we attempted to swim parallel to the shore (left) no mean feat, as the waves were coming at us diagonally. Breast stroke felt the best method so I could see the waves and where to go, but my breast stroke is pathetic, so heads up front crawl it was, I couldn't get my breathing timed right, I swallowed the water, it shot up my nose but Billy stayed close and I kept onwards. 

Eventually he said we should head in to shore. As soon as we were amongst the breakers we were battered again, my hat and goggles were coming off, so Billy shouted duck when the big waves came and I stuck a hand on my head, Then, suddenly a huge wave caught us, my hat was in my hand and I didn'tt know which way was up,  I could feel the sand and struggled to stand as the waves battered me, I looked behind and there was Billy. His hat had been swept away.

We got our bearings and realised that for all our efforts, instead of swimming along the beach, we'd had been swimming but also been swept backwards and we were a few hundred yards right from where we had entered.

Relieved to survive, I soon recovered and no feel I need to try sea swimming again, hopefully when it's not so rough.

Day 29 totals

Swim 0.33 miles

Walk 3 miles

Juneathon day 28 loads achieved

Plan said 8 mikes running so that's what I did, after walking the dog. I donned my lovely new trainers 

and set out to work hard, and work hard I did, I pushed myself and ran to Studley church, home again would be 6 miles, so I ran down the mile straight, back up to the church and then home. I was a lovely morning for a run, drizzly and cool, there were not many people about either. At one point the deer were stood all over the road, but they moved as the mad woman in bright red trainers and a face to match approached.

I was very pleased with today's run.

After getting home, stretching and getting cleaned up, Billy and I went holiday clothes shopping, not our favourite pastime. We went to Monks Cross shopping park at York. We wandered the shops and he got some swimming shorts and I got a play suit, a dress and some shorts. We were fed up and Billy's toe was very sore so came home via the Wetherby Whaler fish and chip resteraunt, yummy in my tummy.

This afternoon we cleaned the house top to bottom, walked the dog, did some food shopping, and Zi sorted the garden.

We can't believe how much we've got done in one day, you can tell it's rest week, and also how much our lives are dominated by the Ironman training.

Day 28 totals

Run 8.29 miles

Walk 4 miles