Norwich Half Marathon 2012

It's been a big year for me, taking part in various events I'd never even contemplated doing a couple of years ago, let alone completing. Achieved goals i wouldn't have expected too a year ago. Today saw the conclusion to my 2012 campaign.

Training had been going well for my 1st standalone half marathon up until about a week ago, when i came down with the dreaded man flu. I had to cancel my final long run (10 miles) last Sunday due to illness. Still intended doing a couple of short runs during the week.

However, went to work on the Monday and felt so shite I had to come home around 2.30pm, spent the Tuesday & Wednesday under a duvet on the sofa feeling sorry for myself. The Movember tash was not looking great, but worked well as a sneeze catcher. Started to feel a bit better on Thursday when i woke up so ventured back to work for the last two days of the week, although couldn't bring myself to do any exercise.

Saturday morning i ran 1 mile off the back of some runners world advice to loosen up my muscles a tad, ready for Sundays big day. So not many miles completed but i had managed to consume around 30 sachets of lemsip & a few packs of ibuprofen since the previous Saturday. A PB on medication consumption.

Was looking forward to the Half Marathon but at the same time a bit apprehensive due to the preceding rubbish week. So, here's how it went:

Norwich Half Marathon 2012 - http://www.cityofnorwichhalfmarathon.com/

Woke up around 5am to the sounds of howling winds, rain battering the bedroom window & the neighbourhoods wheelie bins being blown up and down the road. Forecast for race day, 28mph winds, 8 degrees and rain. Great.

So, dozed till 8am when i had to get up to take the wife to work, the weather was minging. Once home, 2.5 hours till race start,  time for pre-race breakfast. This consisted of a big bowl of sugar puffs, two slices of toast,  a couple of cups of coffee & yes, another lemsip & a couple of ibuprofen, as still felt a bit ropey.

Arrived at the Norfolk showground at 10.15am & headed for the sheds. Ate a frosties breakfast bar (Arleyas idea) & an energy gel.

Cold

Still cold, but happy. 10 mins to start time





Went to the start line & bumped into Stan from Trianglia who was stood in the 1hr 30min section. You may remember Stan for his unforgettable T1 speedo run at the National Club Triathlon Championships. Stan suggested i joined them but that would have only meant another 500+ runners would have to run round me so i headed back towards the 2hr+ section to find a mate Danny.

Found Danny who had only just made it to the start due to another friend falling off a boulder the previous day & landing on his leg.

So, my goal for today was to run the whole course without walking, this would be the furthest I'd ever ran non stop. Previous PB was 9.1 miles. I also wanted to complete it in sub 2hrs 15mins. My half marathon time in the Ely middle triathlon had been 2hrs 32mins.

& there off, Danny is number 1123. He soon left me for dust

Was a bit unsure what to wear as it was cold at this point, however, by the 1st mile i knew I'd worn exactly the right amount of clothing. Running from the start was a bit of a mare, it was so crowded & I couldn't really get going. You run a circuit of the showground on lap 1 & 2, one part involved running off path & across a very muddy, slippy section which was a pain.

Wind was blowing big time & we pretty much had a head wind for the first 3 miles. Some of the gusts were so strong they did give you a good battering. Anyway, shortened my stride and just took it steady.

Once past Easton we turned and at last had a nice downhill section with shelter from the wind, where i was able to open up my pace a bit more. I was feeling really good at mile 5 & 6 & was keeping a sub 9 min mile pace quite comfortably. This was a closed road event, we had distance markers every mile & drink stations i think were about every 3 miles. I missed one water stop as some clown who had his hand out to grab a cup as he ran past but just stopped dead, causing me to take sharp evasive action to avoid knocking him over the drinks tables.

Half way home

The Obligatory MoBot

So, i found miles 4-6 the easiest as they were the flattest & most wind free. We also had fantastic support running through the village of Marlingford. Running back in the showground i was further spurred on by the familiar sound of Paula Hall with her now famous clacker.

Passed the halfway point at around 58 minutes which was quicker than my Trowse 10k (58:40) earlier in the year. So first PB of the day  there with a 54 min 10K :-)

Sun had now come out & i think the wind was sort of dropping, although it was still a hard run out through Easton again with the headwind. I still felt strong until i hit 9 miles then my legs started to feel like lead.

At 10 miles was really starting to flag but the thought of maybe doing a sub 2hr time was spurring me on. Then i heard over my shoulder  "are you Andy?" It was a cyber friend Lewis (budgie) from runners world forum & Fatman too Ironman FB group. We had never met before so had a quick chat, shook hands & off he flew. I couldn't speak much more as i was more or less done.

At 11 miles i could feel the 2 hour time slipping away but my goal of not walking was going to happen no matter what. Coming into the last straight on the showground prior to the home straight you were hit by a beast of a head wind again. Just what wasn't needed, i was on 1hr 58mins so tried my best to push it on.

nearly there

nearly there

Big shout out from Vince Cox made me dig in a bit more & a few more shouts on the way to the finish by others that knew me (thanks), i made it over the line with a chip time of 1:59;40. Sub 2 hours, piece of piss, not.

You were then given your medal & filtered round to pick up your goody bag etc. Great event, good value for money, I really enjoyed it.

Nice medal

I would like to say thanks for all the support today, especially from my fellow club members at Tri Anglia, we are a great club.

Me, Danny & Stan
 

Training this week

Saturday - 1 mile run :-)

Another job I've completed this week is too add my Finkesq Ironamn training plan into my ipad/iphone calendar. Thought I'd make sure i had the time booked out in advance then it will ensure i do the training.

Changed a few bits round. I've swapped Tuesdays with Wednesdays round so i can do the swim at the same time Arleya does Karate. I'm also not going to do the Friday runs, instead i will do park runs on a Saturday with Arleya. I've also moved the Thursday swim to the Sunday, again, so it ties in with my daughters karate lesson.

As mentioned last week i was looking at doing the Slateman in Snowdonia as my Olympic Tri. This is a definite now & will book it in January along with one of the hotels. Although may go for a rental cottage instead, need to have a look. I'll go down there on the Friday morning & come back on the Monday. Make it mini family vacation.

So, to incorporate Slateman into the training plan I've had to swap training weeks 18 & 19 round.

My half ironman distance triathlon next year will be The Grafman which falls just right in the plan.
http://www.nicetri.co.uk/index.php?id=287
 

Cant think of anything else for this week. Will start doing a bit more cycling but the general plan is to overindulge for the next month.

Happy Training

Join the Facebook Group - The Ironman Journeyhttps://www.facebook.com/#!/groups/287319678021088/

Say hello on the Fatman to Ironman forum
http://www.runnersworld.co.uk/forum/forummessages.asp?dt=&UTN=191464&last=1&V=1&SP=

My charity page for event listings & making a donation
http://www.bmycharity.com/clearseaz

The allotment Journey Blog
http://allotmentjourney.blogspot.co.uk/

Children in Need 2012

Not a bad training week, until Saturday when  i was struck down with the dreaded man flu.

Not a great deal to report this week.

Training


Tues - 5.13 mile run - 9.41 min/mile
Weds - 1.24 mile swim
Thurs - 5.13 mile run - 8.53 min/mile

Bit gutted i haven't done the 10 mile run I'd had planned this weekend. Didn't get in till 2.30am Saturday morning after working the call centre & i felt like shite.

2 milers planned for Tuesday & Thursday then Norwich Half marathon next Sunday. As long as i can go round without stopping I'll be happy.

Had a good night taking calls for children in need. I took 54 & received just over £1700. My biggest donation was £200.



Children in Need call centre, cake time :-)

Back on cycling to work from next week, might also go out for an hours ride next week see how the knee is.

Once the half marathon is done next Sunday that's my lot till the new year. Had an email from Tim who I'm doing IMUK with next year, asking which Olympic & middle distance tri to do on the run up next year.

Tim suggested the Slateman as an Olympic, i have looked at this before after watching it on eurosport so will probably go with that.

http://snowdoniaslateman.com/

Still to decide on the middle distance though. I'll have a search round in the new year.

Bought some new running socks as i was starting to get blisters on the ball of my foot as I've increased the distance. After recommendations from my Runners World forum buddies I went with the more mile brand. 3 pairs for just under a tenner & they are brilliant.

So, apologies for the blogs not being very exciting recently. Things should start picking up once the Ironman training begins proper next year.

Few of the Tri Anglians were at the National Triathlon awards this weekend & look who they got to meet. Hope you don't mind me pinching your pics guys?



Becky, Rob, Alistair, Mark, Tony



Tony, Becky, Jonny, Mark, Rob

Really nice of the Olympian brothers to pose for the pics.

Another Tri Anglian result for meeting the famous was Vince who met Chrissie Wellington whilst swimming at a Thetford pool during last week. No pic available though I'm afraid

Happy training

Join the Facebook Group - The Ironman Journeyhttps://www.facebook.com/#!/groups/287319678021088/

Say hello on the Fatman to Ironman forum
http://www.runnersworld.co.uk/forum/forummessages.asp?dt=&UTN=191464&last=1&V=1&SP=

My charity page for event listings & making a donation
http://www.bmycharity.com/clearseaz

The allotment Journey Blog
http://allotmentjourney.blogspot.co.uk/

Remembrance Day 2012

 Pretty good week I think. Well better than they have been from a training point of view.

Had some enjoyable runs, despite all of them involving rain.  5 miler on Tuesday was good until i headed off down a footpath where i thought there were street lights, only to find non. I was soon in the pitch black, slopping & sliding all over the place through mushy leaves. 

My pace seems to have picked up a bit since trying to follow the Chirunning advice. Things have started to also feel less painful & a lot more comfortable as i've known how to adjust my technique during a run when needed. For example, I started to feel my calves getting tight so focused on lifting my feet rather than pushing off, calve tightness vanished in a few strides. 

Also managing to run with straighter feet as well now (if that makes sense) I've had no knee pain since doing this.

Shin splints also seem a thing of the past since Ive spent more time trying to run more natural. 

Due to a busy weekend i had to do my longer run in on Saturday Instead of Sunday. 9.11 miles, the longest non stop run i have ever done. Took 1hr 35min but was through a swamp for around a mile.

My goal for the Norwich half was to run non stop & do it in under 2hrs 15mins, i may go for a sub 2 hour now based on current progress, we will see.

Next weeks long one will be 10 miles then that's it till the Norwich half.

Training

Tuesday  -5.25 mile run
Wednesday - 1.24 mile swim
Thursday - 4.63 mile run
Saturday - 9.11 mile run

Should be incorporating a bit of cycling back in next week now knee feels pretty much better.  

 

Andy Holgates second book is out the first week of January 2013 , I believe it is available for pre-order next week. Link below to his blog if you would like to read the first chapter.

http://ironholgs.wordpress.com/2012/11/06/exclusive-book-2-first-chapter-preview/

The Anglian Ironman next year registration is open now http://www.theanglian.co.uk/

 if your not doing the event but would like to help out then you can show your interest here http://www.theanglian.co.uk/race-information/volunteers/

There is also going to be a something for the young uns.

The Little Anglians

The “Little Anglians” children’s event will take place on Sunday the 28th at 10:00am. There will be various events for different age groups.

The following is not training or exercise related, although it has meant I've walked about 5 miles today. 
 
Spent the morning at Remembrance services in Norwich. Was proud to watch my daughter in the parade through Norwich. Finishing with a nice service at Norwich Cathedral.

Short clip of the parade
http://www.youtube.com/watch?v=qMtfcQoMDFo

Proud dad

 

Happy Training

Join the Facebook Group - The Ironman Journeyhttps://www.facebook.com/#!/groups/287319678021088/

Say hello on the Fatman to Ironman forum
http://www.runnersworld.co.uk/forum/forummessages.asp?dt=&UTN=191464&last=1&V=1&SP=

My charity page for event listings & making a donation
http://www.bmycharity.com/clearseaz

The allotment Journey Blog
http://allotmentjourney.blogspot.co.uk/

Virgin Active Indoor Triathlon

• Took part in the Virgin Active Indoor Triathlon on Thursday
  http://www.virginactive.co.uk/indoor-triathlon/the-event
•  
• Really enjoyed this event. Was really simple to sign up. Joined online & picked the distance i wanted to do. Picked my time slot for 7am & rocked on up to the Virgin active health club in Norwich about 6.30pm.
• On arrival i was given a locker key and directed to a registration desk. They signed you in then took you down to the changing rooms. This Tri was a bit different as it was in reverse order & all indoors.

I'd opted for the max distance event

2.5k run

10k bike

400m swim

 

Not used to running on a treadmill so they gave me a little practise first. Thought I'd take it steady to avoid any mishaps. Although the longer i went the more comfortable i got so kept cranking the speed up. Finished the run in 9min 47 seconds.

 

You then had 2 minutes to get on the bike which was just in front of the treadmill. The bike was set at a really high cadence so felt like i was cycling the 10k in first gear. Finished the bike stage in 16mins 13 seconds.

 

You then had 5 minutes to go downstairs to the pool, so i dropped my trainers off in the changing room & took a quick shower. Was wearing a tri-suit so just showered in that. Pool area was really nice but a very shallow. Swim involved 16 x 25m lengths which i completed all front crawl. Swim time 9 mins 52 secs

 

Once that was done it was time to get changed and head back to the registration area.

 

My results

Position overall	794 of 3034
Position male	666 of 1840
Position 35-44 years male	189 of 493
Total time 35 minutes 52 seconds

Thanks to the staff at Virgin, they certainly understand good customer service. Really helpful and very friendly. Great event, you even got a medal

 

 

• Reactions to feedback

 

Thought i'd write this next bit due to a recent reaction I have had when providing constructive feedback about a local event.

What is the best way to react to feedback?

Below are a couple of examples where myself and others have provided feedback on events that we have done recently. The first is Glen Moulds reaction & response after he was given a lot of feedback on the Great Barrow Challenge.

 

Changes to the Great Barrow Challenge
http://www.greatbarrowchallenge.co.uk/
 

After listening to your feed back from Facebook, emails, feedback forms and meeting with the GBC team we have decided to implement the following changes:

1. 2103 Great Barrow Challenge will now be on a Thursday, Friday, Saturday and Sunday to allow less time off work and more people to compete in it. Dates waiting for LDWA and Thames Toad to confirm their dates.

2. The walking / running classification must stay to prevent walkers from running and making it an unfair walking challenge.

3. Everyone in all categories sets off at the same time i.e.8am. This will allow one main briefing and shows the size and spirit of the event with walkers, runners and cyclists all going off together, then peeling off at their different points. It also allows those doing

 the lesser distances to walk/run/cycle with the main group. It also enables checkpoints to be manned only for the specific times required and not all day waiting in case someone turns up on the day to do a 6 mile walk. There will be a 1 hour window to start then checkpoints will start to close.

4. Car parking has been added to the entry fees starting from the Christmas challenge.

5. There is also now a ‘fully inclusive package’ for the summer challenges which includes all food and accommodation.

6. Price increase also reflects the new checkpoint provisions from water on tap but also squash, and a good selection of snacks and food at ALL checkpoints.

7. There will be a medal for ALL entries regardless of distance and days done, the GBC medal still remains for the big 4 days.

8. Bury Parks roads have been taken out (same as Wickhambrook route) and a more pleasant side road used with tracks. We will continue to monitor routes for any danger areas.

9. More information on route description…point noted for the future

10. The line “the great barrow challenge has already begun” which comes up AFTER the event has been deleted by the web team (I have been assured)!

11. We have linked with LDWA and the Toad challenge to ensure we don’t clash dates again.

12. There will be a ‘rolling party’ at the end of the event where food will be served, bar open and music playing while we present medals throughout the day. This will enable to enjoy their medal celebrations and leave when they wish.

13. There will be an open WI-Fi to use on site

14. All entries will have hot food upon their return, this is also available for cyclists after their 60 miles before they do their final 60 miles. This facility has been built into the price after meetings with health and safety people.

15. Free tea/coffee and squash will be available throughout the event.

16. Free Phone charging facilities available.

17. Watch this space as we look at other changes!
 
Glen Moulds Thanks guys, I run this event because I really do have a passion, and to see the pain and joys when people complete their challenge. I know we can't always get it right but you guys are the ones at the front end and anything we can do to help you and make it a more enjoyable event should be our priority! See you at Christmas.

 Very positive from Glen, who has embraced honest feedback. This shows the attitude of someone who wants to keep developing his event into something bigger and better. I would highly recommend the Great Barrow Challenge events.

CTC reaction to feedback about their their event, well, the responses from Tony Clarke http://www.norfolkcycling.co.uk/RuffStuff.html

If anybody wants to complain the job of organiser for next year is up for grabs so speak up now and show us how it should be done.
Andy are you offering to run the event next year? - remember them that can do and them that can't complain. Put up or shut up!

Based on the above i would certainly not recommend, nor will i ever take part in any more events that CTC are involved in.

Which event would you do or recommend?


Training this week

Tues - 4 mile run
Thurs - Virgin Triathlon

The least amount i have trained all year. Weekend has been a bit of a write off due to over partying on Friday night. Will behave myself till the next party on 30th as need to be ready for the Norwich half marathon on 25th November. Looking at two 4.5 miles & a 9 mile run next week. Still laying off the cycling for another week.

Off topic but wanted to mention my daughter & the good thing she has done this weekend.
Arleya has been out selling poppies this weekend & making me a proud dad as usual. Well done.

Nothing else to report.

Happy training


Join the Facebook Group - The Ironman Journeyhttps://www.facebook.com/#!/groups/287319678021088/
 
Say hello on the Fatman to Ironman forum
http://www.runnersworld.co.uk/forum/forummessages.asp?dt=&UTN=191464&last=1&V=1&SP=

My charity page for event listings & making a donation
http://www.bmycharity.com/clearseaz


The allotment Journey Blog
http://allotmentjourney.blogspot.co.uk/