Injuries - Summary

I'm just under 5 months into my training regime, I thought I'd review the physical damage and problems to date.

I've had 2 colds in the last 5 months, this has affected training for 4-5 days at a time.

I've had knee problems on both sides but nothing that has stopped me training, just general specific pain. Mostly when I started bike riding.

Saddle induced pain, was an issue until I'd clocked off about 300km in total. I don't notice it now and myst be around 800-850km mark.

I've had ankle issues two or three times with what I could describe as impact related pain,swelling and bruising. This is something I've suffered from before when I was training for the Glasgow half marathon last year. It seems to be sporadic just occasional and I can't see any specific cause other than long distance running(>20K).

I've had numerous feet and toe problems from blackened nails to a lost toe nail. I've had toe and feet blisters quite a few times and I get usually one of two on any run >20K. I've once had a specific sharp foot pain in the sole of my right foot after the 26k run I did in March. Again these issues have not severely affected my training but I've skipped running and replaced with cycling a few times. I've also added the odd rest day.

I fell off the bike and injured right side including pretty bad bruising/abarsions to my hip,knees,elbow and ankle. The abrasions are mostly healed now but the bruising/tenderness remains.

Nothing more serious that that so I think I've been lucky

Cycle-Run Brick Session

I had back to back conf calls at 17:00 and 17:30. Therefore time was tight before it got dark and I was secretly hoping the second call would run long and I could avoid any training today. Unfortunately it went to plan and I had to remind myself of how hard Sunday was to encourage myself, I therefore went out to do a double training session.

Training plan was 20k Bike Time Trial round the normal Time trial route including Hedgehog hill then a repeat of yesterdays 14.26k run.

The bike leg produced a new personal best and beat the seemingly impossible 40 minute barrier with a rather pleasing 39:14 for the 20K. My new Blackburn Neuro computer says total climb over the 20K was 799ft(243m) which isn't a flat route but it only about 80% of the main climb in Switzerland. I have to do it twice though :O).

I had a 4 minute 27 second transition and then set out on the run. I made this reasonably realistic with a run through the garden/house and getting changed in the garage. I took on 250ml of fluid(not enough), I kept my cycling shorts on and just swapped my top,shoes and then I set out.

The first 5K was really tight on my thighs and it took that long before my legs felt as if they could actually run. Once that was over it got a little easier. The hills were tough especially running the cobbled section up towards Butte Du Lion. My pace was roughly around the 5min per km mark for the first 10K then dropped off to around 5:20/5:30 per km.

I ran the same 14.28km as yesterday in a somewhat slower time of 1:15:37 with an interim 10K time of 53:31. So slower but thats due to the fact I did the cycling time trial before plus I'm running on my own which is less competitive so I can't drive myself as hard. Running time still not bad as I think it would extrapolate out to around 1:40 for a half marathon, my target for Switzerland is 2hrs and my previous PB on a real half marathon race is 1:47. It was an 8 out of 10 difficulty with respect to how I felt at the end. I could have ran onto do a full half marathon in a competitive situation.

On the bike leg my average heart rate was 154 with a peak of 174. Average heart rate on the run was 150 and peak of 162.

I'm not sure if this is a problem but it is something i have noticed in my training over the last 5 months. Essentially as I go longer it gets progressively more difficult for me to keep my heart rate in the higher zone. I think my lactate level is about 166-168 and so I normally run around the 159-165 level anything above this kills my breathing in about 5 minutes. Anything below 155 feels like I'm not exercising at all.

I'm not sure if its normal but I usually find in the first hour I can easily cope with 165/166 BPM without real discomfort but after that my sustainable limit drops to 160 for the next hour/45 minutes and then down to 156 the following hour.

As this happens I obviously slow down and I see the effect on my overall speed and reduced effort. I've seen it in action in my two half marathons when I'm a fast starter but then get caught by people in the last third of the race.

Overall a nice 2 hours reasonably high intensity training session, not at the same pace as yesterday but it was obviously longer.

Beep Beep

14.26km run at lunchtime with Philippe. A bit more energetic than my usual training run as we know he is ultra competitive and likes to lead from the front. However its a lot closer in the running than it is on the bike so I'm not as easy to drop on the run, especially on the up hills :O). It was a nice pace and we had 10K clocked off in 47:32 and the full 14.26K in 1hr 09min. We had a couple of brief stops for Philippe's dodgy knee but I suspect its not going to stop him on the big day. Its time to let go of the liferaft :O). I'd say at the current pace he will be looking for around a 6hr finish. Which will be more than enough time for him to finish,recover, pick up his medal, get a table and order me lunch and a beer.

Todays HRM image attached, you can see I was working a bit harder than usual and that my heart rate was a little higher(159 average) than the last image(155 average) but the course I was on today has more hills and my pace varied much more than I'd normally have on a training run. The sprints were good fun as its not normally something I do, especially not the last km.

Lunchtime Swim

Did 1 km or maybe a little more. Used my new paddles for half the session to try and build up some strength in my arms. I bought new Speedo competition goggles(€25) and they were really a big improvement on the old Arena ones I had. The Speedo ones were clear the whole session and not a drop leaked in.

I got some good tips from Philippe on my swim stroke and that seemed to be both easier and faster, which is a double bonus. It felt a little strange at first as I needed to shorten my arm stroke quite drastically and bring my arms up parallel with my body. I could describe my previous stroke as a windmill type technique.

I'll have another go later this week maybe at the 50m pool and see if i can get some timing improvement. As ever my eternal optimism is overcoming the mental pain of the swim on Sunday and the negativity is fading and my confidence is coming back.......There might be treatment I can get for this somewhere.

I did a 5k run with the dog and Wallis on her bike, she got the all clear from the hospital today to resume sports following her leg break in Feb whilst ski-ing. She was very pleased after the hospital, I'm not so sure now though as she is currently half asleep on the couch....

Lunchtime Run

A quick leg stretcher at lunchtime on Monday after the race. 10K in 49:06 and a gentle finsh to around 11.4k. OK on the run but after I finished the calf was stiff same place as I had cramp at the weekend. I attach my heart rate, speed, climb,VO2 stats etc, please remember I'm 42 soon and apart from the last 12 months I haven't seriously exercised since The Jam were at number 1.....make sure you watch that video....

Roybon - The photos...Click the photos to get the full glory

Getting the techy bits right. In the transition area pre race. "All the gear and no idea". As you can see its a functional setup to get changed in.

Ahhh the smiles of dumb ignorance. This is before the start.




Words cannot describe what this is like...I was in that and it was better to watch than to take part in. I'm the one with the red cap on shouting for his mum. Make sure you see this in full size by clicking on it....Its like watching the start of Holby City or Casualty wondering which character is going to be in the big accident.


I think my head is fish shaped and I'm breathing through gills, I'm running as I'm expecting to be caught by the 3 grandmothers I beat in the swim at any moment.

Cycle leg finishes and another leg awaits, I was never dropped the whole ride, not even once....



Someone is actually going slower than me and looks more tired but its on the run.




And now , the end is near and I face the final curtain.....that's relief on my face. If you can see that far.

Roybon Sprint Triathlon- The Story

Team Kennedy manager springs a surprise on me at start of the holiday weekend. She has registered me for the Roybon Triathlon Romans near Grenoble in France, its just in 2 days time. There are two events on the same day a Discovery Race and a Sprint Triathlon. I'm was registered for the longer Sprint event.....thanks for that.

Its a 750M swim in the Lac du Roybon, then a 21km Cycle and a 5km run. There were 300 entrants for the Sprint event and its an open water swim so it was my first taste of the a real triathlon and in real competition circumstances. I'm excited and terrified in equal measure.

We did a couple of drives in the car on Saturday of the Cycle course and saw it was reasonably hilly across two main sections. The road surface was mostly good. The running course was flat and just twice around the lake but with a few dangerous sloping grassy parts, just perfect to twist an ankle on.

The lake you swim the length of out and round a couple of buoys and then back again in a triangular path. Its a mass start from in the water and on Saturday the first thing that struck me was that even though the lake was only 400-450m long...It looked a very very long way. I was wishing my manager had booked me in for the shorter event. To say I was hugely nervous about even finishing would be a massive understatement.

We stayed the weekend with a fantastic family who run their home as a guest house for tourists. We ate with the family both evenings and it really was a fantastic experience. A real good help with my French and the food was very traditional and perfect for a pre Triathlon. Lots of encouragement for the Triathlon race was offered and we had many and varied discussions over dinner including helping Wallis with her school homework around the EU and its various constituent parts. It really was like staying with old friends and we were all very sad to be leaving. Wallis said she wants to have her holidays there in the summer but I think she has her eye on one of Catherine and Christian's new kittens. I'm already thinking about going back next year for the food and the triathlon.

The race was on the Sunday with the shorter race starting at 11am and my race started at 2pm on the Sunday so we arrived around 11:30 and got parked up. The weather was absolutely perfect with temp of 20C, only a light wind and blue sky. We took a walk up to register and by the time we had done this the first folks to finish the first race were coming across the line. The atmosphere was amazing, everyone was hugely supportive. Lots of families and loads of younger teenagers doing the shorter triathlon and even some running with their parents. It all added to a fabulous atmosphere. My nerves however were tempering my ability to enjoy it fully.

The time was clicking down so we went back to the car and I got my bike off the rack and cleared and oiled the gears etc. I had previously checked the tyres before I left the guesthouse and so all was well. Plenty of time to go so I started eating and taking on drinks. I spent some time on my own as nerves were starting to really jingle, music helped till the battery ran out of juice. I thought this was an omen. I took the bike up to get racked and ready in the transition area around 1pm. I also got my arm and leg marked with my number 288.

I set out my gear on a towel at the bike. I decided to just run in my cycling gear and so keeping it simple and just needing to change my shoes for the last leg. My thinking that as its only a 5K run and a nice day so its not going to be a problem.

I could see people getting their wetsuits on. I nipped into the bushes for a last toilet stop and then put my wetsuit on. It wasn’t easy as its new and very tight but I did manage to get zipped up and secure on my own. It wasn’t the most comfortable situation as it was then suddenly sweaty and warm and the transition area was just a car park with all sorts of crap lying around on the ground to get stuck in my bare feet. This of course was the least of my worries.

The security briefing was at 13:45 and to be honest I could not concentrate as it was in French and my mind was elsewhere. I’d just follow the crowd as it was certain there would always be people in front of me to follow, if not behind.

Down to the water at 13:55 and in for a swim. The water was cold on exposed parts and they said the temperature was around 12C so not unbearable. I had a few short swims and felt OK but could see right away that the visibility was only about 2ft and no more. Lots of brown sludge having been churned up by the people in the water. Standing up was out of the question as the bottom of the lake had a thick 30cm layer of sludge...I was thinking about leeches and grubs that burrowed under toenails.

We all got behind the line just before 2pm…and waited and waited and waited…..Eventually the last few folks appear from god knows where and ran down to join the fun. Nerves were high with lots of folk chattering jibberish to each other and laughing at rubbish jokes, I was quite calm before the start and was relaxing by just floating above the gunge.

I was one row back from the start line. 300 people waiting for the off, mostly behind me. The klaxon went and all hell broke loose. There were arms, bodies, legs and heads everywhere. Water was splashing all over the place. I really wanted to be somewhere else. I got my head down and tried to swim but it was just too difficult, I was climbing over people in front as people behind climbed over me. Breathing was difficult as the waves were big and water was flying everywhere. It was an experience I could never have imagined.

I’ve read the description of mass triathlon open water starts as being a Washing Machine start but this was more like a rugby scrum in water. I got a few kicks in the face then things settled down a little bit. I was pretty tired and breathless after the first 5 minutes and struggling to catch my breath. I could see I’d only went about 200m. I got a very hard elbow or head to the side of my head. I swallowed a fair bit of water. I was coughing and gulping water down. My head was spinning and my heart pounding in my chest and ears. Fear flooded through me. I rolled over to get re-oriented and could just see a mass of people still behind me. I could not stop or I’d get trampled again. I was genuinely starting to feel real panic and thinking what the hell am I doing here.

I’m not the worlds worst or best swimmer. I’m reasonably competent and I don’t have any real fear of water and will happily swim in the sea on holiday and am at home in a swimming pool. However I was really fighting the demons to keep a lid on my fears. I managed to get a bit of space and pushed out to the right. I knew I was taking the longer line but I knew I needed space to get myself composed. I got my bearings and could see I was now about 300M out and could at last see the first big buoy. I could also see the mass of identical red swimming caps funnelling towards it and the water spraying all around.

I took the wider route , all the time trying to calm myself and get my rhythm going. I was settling a bit when suddenly I got cramp in my left calf, right at the deepest part of the lake near the dam wall. The demons trying again to blow it for me. I just swam on as I had no option to stop and it passed after 30 seconds although my confidence took a bit of a dent. At this point I remember a discussion in my head saying 'Switzerland is F*&$ing Cancelled'. No way I'm swimming that far. I continued wide round both buoys and took the line closest to the shore on the way in. I was away from the main group and pretty far back in the field. I knew at the second buoy that every stroke from there was taking me back.

I slowed my stroke and just kept going. It wasn’t fast or pretty but I just kept going and although i was tired and very tense I got back in and thankfully stood up. I could hardly stand as my legs were jelly when I got to the finish. The guy is shouting at me something about ‘bonnet’. I'm thinking about lying down.

Ahhh I understand as my ears clear. He wants my swim cap. I run/walk/jog up the hill about 100m to the transition area. I can’t seem to get my wetsuit zip undone and I ask someone in the crowd to help me. He rips it down and helps me get the sleeves off. Its harder that I thought to get off and I’m very tired.

I am still dazed and can’t seem to spot my bike. I eventually get it and try to get the legs of my wetsuit off. Its hard as there is nowhere to sit. I need to balance on one foot and my head is still spinning from the swim, in tri speak I’ve still got my Fishhead on. I eventually get the suit off and get my cycling shorts and top on. I'm still breathless from that effort alone. I take a drink from my bottle and take some deep breaths. I get my bike shoes on after some trouble as my feet are wet and I can't get the crap off them to get my socks on.

I’m evenutally unracking the bike and walking out with helmet on but having forgotten my gloves, I'm not going back. I get to the line and it beeps as my timing transponder is read. I get on my bike to be told to get off as both wheels need to be over the line. I get off and fight back Mr Angry. I literally take a half step forward and then get on again, the clock has of course already started running. I’m away on the bike leg.

I take it easy for the first short part , it’s a tight path and I get a drink down me and get my bearings. My legs feel good and the bike is smooth on the road. I turn round and right up the hill and I drop the guy in front as he slows going up the hill. I pass another guy pumping furiously at a puncture….there but the grace of god and all that.

My head is starting to clear as the wind hits my face. The first 1Km is a slight incline then its all uphill for the next 4k. The road is smooth and I’m catching and dropping people every few minutes. Its encouraging me on and I’m feeling pretty good as the swim is slowly being forgotten. I started to get some doubts on my pace as I was passing folks and going uphill around 30kmph. The bike just felt like it was so light and easy to drive on. I’m about 5km in and not out of the big chain yet…I’ve passed 15-20 people as I top the first hill. I have a guy in my sights and I know I’ve 2.5K downhill before the next climb. We’re flying at 50-55kmph. I just keep him 10-15m in front as I don’t need any heroics taking him and me out of the race. We turn left to start the climb back. I cut it a bit tighter than him, drop a gear and get out the saddle. I go past like he’s stopped.

I never see or hear from him again. I’m into the stiffer and steeper climbing now and quickly drop to the small chainset to keep my legs spinning. I pass a couple of folks clearly drafting and then another guy who is all over the road and forces me to the other side of the road. There is a group 200m in front now with 3 guys. I am chasing but as it steepens more we all get dragged down to the lowest level by gravity. I’m changing gears up and down and am out and back in the saddle but am only gaining slowly. I'm fiddling between gear 17 and 20 on a 20 gear bike....so its really the bottom of the barrel.

I know the top is about 200m and I get up out of the saddle and grunt and drop the 3 of them as we crest the last big hill. I’m breathing very very hard but I know I'm over the major obstacles. The last guy I could see is in front but as its downhill I just use him to pace my descent. I keep 50m between us and take a chance for a drink on a straight. I see 60kmph on the bike…flying. I’m feeling good now as I know I’ll finish as the 5K run should just about warm me up.

I’m back at the lake and round and up the small path again. Its uphill and the guy in front is slowing and spinning his legs. I go past and up and over. Drop the gears down and spin my legs into the transition area, probably too little too late. I need to get off the bike run down the whole length of the transition area as I’m at the top, so the race length is the same for everyone.

I change my shoes, take a drink and remember to take off my helmet and put on my hat and sun glasses. I go back to the top of the transition area and then head out on the run. I’m OK and not really struggling. I run downhill to the lake and after about 300m I get really bad cramp in my left calf muscle. This is worrying as its not something I really suffer from. I try holding the fence and stretching the leg but as soon as I loosen the tension on the leg its back and its more painful.

I give up and try to run it off. The first 100m are agony and when I lift my foot the cramp attacks my leg. I’m suddenly thinking I can’t go on. I catch my breath , relax and just run slow and be light on my feet. I’m thinking relax ,relax,relax and focussing my mind at my leg. Another 100M at a really slow pace and its easing. A further 100m and its gone. I’m on my way again. The first circuit was OK, I got passed by 10-12 people(probably on their second leg) and I passed about 6-7 myself.

I get round to the transition area for the last lap. I’m feeling OK now as I’ll definately finish. The crowd are helping me round. I get up the last small hill and down to the finish. I’m done. Total time including transitions is 1:41:36. I’d estimated 2 hours before the start but it was a pure guess.

Swim and transition was 20:42 which is in the bottom 5%...so hopefully that can easily be improved.

Cycle was 47:25 which had me out of the bottom quartile, hurrah :O) When I came in from the swim all the 6 bikes in my zone except mine and one other were gone. Then that guy appears for the last one and was gone in a flash as he had a tri suit on and didn't look as dead as me, so suddenly just me and my bike left. When I came back in after the cycle there were only two bikes waiting for me…..

Run and transition was 33:30 which was again out of bottom quartile. I’d expect around 23-25mins for a 5K run and so that’s easily improvable and I had plenty in the tank at the end. You don't need 8 minutes to put a pair of shoes on.

Biggest concern is the swim. The distance in Switzerland is 1900M…I had to fight to do 750M at the weekend. I’ll clearly now be starting at the back and off to the side to avoid the mayhem of a mass start. I need a few more big swims in a big pool to build my confidence up as it took a dent at the weekend. However bottom line is I still finished and I have 5 weeks left.

Bike run went OK and again the 21K felt short and quick but I've had a couple of 90K rides plus one over 100K. The climb was reasonably difficult at the weekend and similar in scale to Switzerland so I just need to keep the training up and keep my endurance. I got round and was happy with the way I felt. I enjoyed the bike ride the most. This is funny as it’s the area I’ve been most dreading as I only started cycling a couple of months ago.

The run was OK apart from the cramp. I could have run on and I was getting into my stride without having to dig too deep. I know it will be much much harder and longer in Switzerland.

The return to Belgium was 800km, so we got on the road quickly knowing it was a midnight arrival. Too quickly as it turns out as I got stopped by the French Police around Lyon and was clocked at 162kmph on the road(the limit is 130 in France and 110 in the rain). 90Euro on the spot fine and we're on our way again. If only I could have carried some of that speed on the swim...A more leisurely pace was taken for the final leg. Luckily as I did spot another speed trap near Metz.