My 2 invisible friends

I just did something amazing, I ran 100 miles in under 24 hours at Equinox24

How?

How did I get around that 10 km course 16 times with out losing my mind? 

Well, training, I trained on a similar course of 5.6 miles, running Parkrun first then setting off on loops of Studley Deer Park on already tired legs. This helped cope with running on tired legs as well as running laps.

But the main weapon in my armoury is my two friends Just and Only, you can't see them but they are with me all the time and on tough days they help me get through.  At Equinox they were an enormous help, "I JUST need to get to the top of this hill and then I ONLY need to do it x more times" JUST along there and that will be another lap complete" "ONLY another 6 hours to go" and so on and so forth. 

A positive mental attitude allowed my brain to take control of my body.

ONLY 359 days to Equinox24, can't wait.

Two Weeks to Equinox

Like a

So last big week of running complete, it was noticeably easier though this week without any cycling, I did a little swim at the start of the week but the rest of the week was running walking and strength and conditioning.
So Monday, Wednesday and Friday were relative rest days, 1.7 miles of running each day for Runstreak followed by squats and roller work. Tuesday was a 15 miler, Thursday a 10 miler and Saturday and Sunday 15 miles each.
15 miles is getting to be an easier distance but it's a long way from 100.

I have tried to get elevation into my runs to make up for lack of mileage so on Saturday my run had 1500 ft of elevation on a mainly road route. That did however impact on today's run which I did in laps, the first lap was good, the second was aweful and the third ok as I counted the miles down.

The thing that is difficult to balence when you train daily and often for 3 hours or more, is family. Fortunately Billy has the fitness bug too, but we don't get to see our eldest son, his girlfriend and our Grandaughter enough. Today we took our son and Grandaughter to the Yorkshire Sulpture Park to see the Poppy Wave. We have never been there before and were shocked at the £8 carpark charge, but happier when we realised that that was all we paid there was no entrance charge. It was very busy as it was such lovely weather, people were wandering and picnicking around the sculptures.

We walked miles, it was a fantastic afternoon and the Poppy wave was lovely.

Like a river of blood the poppies tumbled over the bridge.

Weekly round up

Ok, so by now you will know I had a good race at Vitruvian yesterday, but that was just part of my week.

Monday

Early 27 mile bike ride around the Leyburn loop followed by a 1.7 mile run. Later a four lap swim at Ellerton. 

Tuesday was a 10 mile run, my legs were  tired.

Wednesday was a 5 mile run.

Thursday was a short hilly bike ride followed by a 1.7 mile run. Later I did a few lengths of Catterick pool.

Friday was just a 1.7 mile run to maintain my runstreak, now at 240 and some strength and conditioning, before traveling to Vitruvian.

Saturday was Vitruvian, 1.3 mile swim, 50.5 mile bike and 12.6 mile run.

Sunday ( Today ) A 20 mile, mainly road run, tough on tired legs, this was definitely a mind over legs run.

I also walk the dog at least 3 miles most days. This is good to warm my achy joints in the morning and to keep them moving in the afternoon, helping prevent stiffening up.

So that's it for this week, 3 weeks to Equinox24

17 miles of walking

53.5 miles of running

93 miles of cycling

3.5 miles of swimming.

One more tough week, then I really can taper.

Vitruvian Middle Distance Triathlon

This weekend was Vitruvian middle distance Triathlon at Rutland Water in Leicestershire.

1900m swim (2 laps with Australian exit) 50,5 mile cycle with 2641 ft of elevation and 12,67 mile run with only 282 ft of elevation

First lets check the results from last time I did this race in 2013
Helena Conlin Race number 1009
Swim lap 1 00:23:53
Swim total 00:49:04
T1 00:03:24
Cycle 03:26:02
T2 00:01:51
Run lap 1 01:06:47
Run total 02:16:32
Finished
Time 06:36:56
Position 712/766
Category 45-49
Category Position 15/16
Gender position 132/148

We arrived at Rutland Water on Friday afternoon after a longer than average car journey due to traffic jams on the A1 and went for coffee whilst we waited for registration to open and for our team mates to arrive. It was sunny and warm but windy.

the lake looked ok, nice and clear and no weed to speak of.

After registering and collecting our hoodies we dressed our bikes and helmets with the numbered stickers and racked our bikes.

We then went to our hotel for the night Redwings Lodge at Uppingham, the hotel was 20 mins away by car. when we got there we were pleasantly surprised that they were putting breakfast on for the athletes at 04:30. that was nice. After dropping our kit off we went to the eatery next door for tea before turning in for an early night.

Saturday 29 August 2015

So after an early night but little sleep we got up, had the cereal we had brought with us as we hadnt realised that the hotel would put breakfast on. We prepared our nutrition and set of in the dark for Rutland Water. the moon was just sinking across the water as we arrived.

When I did this 2 years ago and didn't like that all the women swam in the last wave, regardless of pace or age. But at least the second loop gave me a clear swim, This year all the women were in the same wave again, but this time we went in first with the over 55 men. Then the other men started at 10 min intervals in age groups. This was a nightmare for me. After the initial melee I went wide for clear water, soon I could see white hats amongst our red ones. The second lap was aweful as the Yellow hat wave were getting ready to start on the right, the fast whites were on the left and I was about to be sandwiched and was only just holding down panic, I managed to cut across before the first yellows reached us, and went REALLY wide, but lots of others, red, white and blue had the same plan. I had a few bumps but made the final turn buoy. Within a few yards now it got more congested and just as I thought I'd made it, I got surrounded by the main washing machine of the white wave, I was pushed, and hit by other faster swimmers coming up behind me, I couldn't cope. I stopped and everyone had to swim round me. The canoeist asked if I was ok, I said I was and set off for the last bit doing rubbish breaststroke and heads up crawl. I was so relieved to get out and run to transition. Swim was faster than 2 years ago though.

Transition 1 was not too quick, the older I get the more I seem to dally about dithering about wearing jackets and stuff.

The Vitruvian bike is 2 laps on open roads which are busy, the weather was dry and sunny. There is a series of 3 hills known as the Rutland Ripple. They are big but not technical and you get a decent run up to them, the biggest challenge is the traffic and being constantly overtaken by really fast bikes making it difficult to overtake slower riders, but I got a decent pace and the first lap went quickly, the second was a bit windier, the weather, not me, so was slightly slower.Even so, I was catching and overtaking bikes right to the finish, I was relieved to get off. no punctures, no mechanicals and for me the bike was quick. Very pleased, all those hilly long routes and short flat bike sessions have really paid off.

Transition 2 again I dithered, I changed my socks and took a gel, set off, forgot my buff, went back, set off, snotty nose so went back for tissue, set off, forgot gel bottle, oh blast, just get on with it and get nutrition on course.

The Vitruvian run course is 2 laps along the edges and dam of Rutland water, it's relatively flat but quite exposed to the sun and wind. It took about 5 miles to feel like a runner again, but then it all clicked in and I felt like a runner again. As the miles passed I ran better and better. Now because the men went off in age groups Billy had set off 45 minutes behind me, I was relieved to make it onto the run without him passing me. This gave me a boost. I saw Richard the winner about a mile into my run as he was headed to the finish, we cheered each other on. I was careful to take water and high 5 at each aid station and made the first turn at the church

about 3.2 miles and set off back to the main event area, I was beginning to worry that something had happened to Billy when I saw him in the distance running towards me, he was fine and about a mile behind me. Right now I needed to run. It was the kick up the butt I needed. On the Dam I met teammate Jeff, Quick run I thought, don't get caught. I made it to the turn point in the main area and they were playing the song that I've been using for inspiration this year, Not Giving IN by Rudemental. With the song in my head I set off back to the church and met Billy, he was closer now,
This time, I'm gonna be stronger I'm not giving in,
This time, I'm gonna be stronger, no, I'm not giving in.
Back to the dam, there was Jeff. I wanted to push it a bit but was worried that I would burn out. Hold it together to the turn at the church. This time, I'm gonna be stronger I'm not giving in,
This time, I'm gonna be stronger, no, I'm not giving in.
Keep up the nutrition at each station.
I'm not giving in,
This time, I'm gonna be stronger, no, I'm not giving in.
There's the church, I was imaging Billy passing me, collect band, water, High5, RUN, I'm going home, Not giving in, there he is, he's catching me, RUN RUN RUN, Just a park run, GO, Not giving in. I ran as if my life depended on it, still getting water and High5 at each station waiting for Billy to pass, I was gonna do it I would beat him in even if I did have 45 min head start.
This time, I'm gonna be stronger I'm not giving in,
This time, I'm gonna be stronger, no, I'm not giving in.
I even thought we might cross the line together, but the line was getting closer and I was running as hard as I could overtaking people, getting stronger and there it was the finish. Helena Conlin you are a Vitruvian, I'd barely caught my breath when Billy Conlin you are a Vitruvian.
Oh boy what a result. I checked my watch, 6:04:46. WOW.
PB for me, and a PB for Billy. we got our medals and t shirts and went to wait for Jeff. It was not long before he finished completing his firs middle distance triathlon in under 6 hours. Brilliant. Congratulations Jeff.

Thanks to all the organisers and volunteers and special thanks to Jeff's wife Helen and Martin our training partner for your wonderful support.e
The only thing that spoils Vitruvian for me, an average swimmer is the start system. I prefer swim starts by pace rather than sex or age. but that's personal preference, the event has been running 13 years so it obviously works for the majority of athletes.
I highly recommend this event but you need to be quick off the mark, it sells out an a couple of hours.

And so the results
Date 29/08/2015
Bib no. 148
Name Helena Conlin
Club NYP Tri

Position overall 556/704
Position female 80/140
Position 45-49 female 9/24

Start time 6:16:40

Finish time 6:04:43
Chip time 6:04:43

Very happy, especially as I had not really tapered, I had reduced volume and increased intensity for my bike and swim this week, as well as my last couple of runs. but I've maintained my runstreak and Equimox24 training, completing 20 run miles Mon - Fri
Billy did 5:24:56 Good job he didn't taper at all, or he'd have definitely caught me.

So for billy and I its back to training.

Please help

I am a wife, mother, daughter, sister, grandmother, and I ride a bycicle. I ride it through choice, I do have a car, but my bike has no emissions it's better for me and the planet, but I don't feel safe. I get overtaken too close, get cut up and forced into the verge and potholes. There is a petition going around to get cycling awareness on the driving test. Please sign. Cyclists are delicate flesh and blood and will inevitably come off worse in a collision with a car, bus, truck or tractor.

https://petition.parliament.uk/petitions/106378

Oops! Broken promise

Time to round off the week.

This week has been a toughie again, My target was to run 70 miles as well as keeping up bike and swim training.
#Monday I did started with a bike ride 51 miles with 2812 ft of elevation, followed with a brick run of 1.7 miles. in the evening I did a 1 mile open water swim.

#Tuesday I ran 15.5 miles, I did this on the loop near my house of just over 5 miles giving over 800 ft of elevation.

#Wednesday I couldn't sleep so went out at 03:45 for a 2 mile run, then went and did the 5 mile loop just after breakfast.

#Thursday I rode my bike along the service road to try and improve my inconsistent pedaling,33.6 miles with just under 800 ft of elevation and followed it with a 1,7 mile brick run. in the evening I ran around Ripon racecourse lake 1.2 miles, before swimming a very weedy 1 mile lap and running around the lake again.

#Friday is rest day Yey! Runstreak doesn't rest though, so an early 1.7 miles sorted that, then a session on the roller and some strength and conditioning done, meant that I could rest.

#Saturday as you may have read in my previous post was a warm up run to Park run, Parkrun (PB 25:49) a jog to the car then four times around a lovely mainly off road 5.6 mile route, 22.3 miles in 4:27:22 with 4350 ft of elevation.

#Sunday Today was tough, tired legs, sore achilles and toes made the planned 15 miles tough. I used the 5 mile route which is predominantly tarmac. On the first lap my left achilles thought it would join my right achilles in being a pain and the toes on my left foot felt cramped, so with the advantage of lap running I went home and swapped trainers, what a difference. I managed to slowly run the next one and a half laps when my right achilles became a nuisance and my stride was slowing and getting shorter. I plodded onwards promising myself that if I got to the bottom of Roughly Bank then I would walk up it. As I approached the incline my legs finally clicked into run mode, not fast but running. This is why I have worked so hard to run even whist tired, to create almost a default setting. Since my legs were now doing as expected I did not walk up Roughly Bank. Promise broken. So today I covered 15.4 miles in 3:13:28.
So did I make my target? You bet I did 73.2 miles of running with an average pace of 11:48 and 7139 ft of elevation in 14.7 hours as well as 2 miles of open water swimming and 85.29 miles of cycling.

235 days of Runstreak completed.

Next week will hopefully be less tough as Saturday is Vitruvian, a middle distance triathlon, so I will be on taper from now till then. Less volume more intensity

Another long day of running including a Parkrun PB

I've had quite a week of running this week, I did my first night run and I've maintained my runstreak. I decided, as last week to run at Studley Royal and Fountains Abbey. I sat last night and worked out a route similar to the route at Equinox24 then asked if anyone wanted to join me. I had only one taker. I think two things were possibly putting people off, lots of runners don't like laps and the other thing was the planned pace of 10-11 minute mile pace. But anyway Hayley was up for it.
This morning I got up and walked the dog to warm my constant aching muscles and bones then drove to Ripon and parked at the car park at Studley Royal before jogging and doing dynamic stretches to the start of the 76th Parkrun at Fountains Abbey http://www.parkrun.org.uk/fountainsabbey/

That was a mile worth of warm up. There was not much time for socialising as we were called to the start, as usual I went towards the back, Hayley joined me and after a few messages we were off. I didn't have any plans only to run hard, as the laps later would be steady. Its important to mix up the training, and if I want to run fast I run best in company. I got a PB last week of 26:21 but after a hard week of training I was thinking that I would not be quick this week. I set off weaving though the crowds and saying hi to friends as I passed. I am not a parkrun regular because Saturday has been long bike day for so long, but I got a feel that I was doing OK, I pushed myself hard and entered the second lap slowly gaining and overtaking people, as I approached the end I didn't have a sprint finish, I was done in. I stopped my watch, 26:01. Wow! PB, hopefully with 25 on the front as I had not stopped my watch immediately.
Hayley was talking to Dawn and we persuaded her to join us for a lap. she agreed to see how it went. We walked up to the visitor center and then jogged to Studley to my car to get water and fuel, another .87 of a mile.

We set off, up the grass hill to the St Mary's Church, out of the gate, past the visitor center and onto Howe Hill where we turned off across the fields with a great view of the Abbey,



Through the cows, the farm and up through the wood to the stone arch, through to to the deer field, down into Studley and over 5 of the bridges, up to Sam,s Seat, down to the entrance, up the main drive down the car exit road to the car park and to the car. Lap 1 complete, 5.6 miles done. Dawn decided to leave it at that but Hayley was happy to carry on. Hayley and I got more water and I refilled my Tailwind http://www.tailwindnutrition.co.uk/ then we walked/jogged Dawn back to the visitor center and ran our second lap, at the car we refueled and dehydrated and set off on the third lap, Hayley started to be bothered by an old injury and decided to make this her last lap. Good decision listening to her body rather than her head as she really wanted to do the four laps but its not worth risking injury and she had run 20 miles today. At the car she decided to go to the cafe to wait whilst I slogged out the final lap, it was tough but I managed and finally made it back to the car for a well deserved ice cream.
Really glad that Hayley and Dawn chose to accompany me today, they helped me get it done.
The 4 laps totaled 22.36 miles which including fuel stops took 4 hours 42 minutes and 52 seconds. I Checked my phone and had a message from Parkrun, Yey! a PB 25:49, position 97 and 2nd in my age cat.
Total running today
1.01 mile W/U 12:21
3.07 mile Parkrun 25:49
0.87 mile C/D
22.36 mile 4 lap run 4:42:52

Total run miles 27.31 time 5:31:10
Didn't take any pics today so they are all old ones.