Category Archives: running

Pembrokeshire coast path October

Pembrokeshire coast path October

The Pembrokeshire coast path is stunning. I have really enjoyed running along parts of it this year, and I needed something to keep me a bit focussed during the off season. I didn’t want to be under pressure, but felt like I needed a goal, so I decided I would try and run sections of the coast path. I mentioned it to my mum and she offered to drop me off and pick me up along the route. I started to get excited about the idea, and checked out a few maps before I found this useful resource that breaks down the sections into distances. I got my notebook out and started planning!

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Day 1 Amroth to Tenby

7.7miles. Elevation gain 1132ft.

Strava data

We were meeting a friend in Tenby for a meal out, as it was her birthday, so I asked Patrick to drop me off in Amroth then I could run to Tenby and meet them. I took a picture of the starting point with its plaque, and started along the flat section of Amroth seafront. I chose to go South to North as I thought it would be easier to get to the Southern sections for me, and the terrain gets tougher as you get further North, and also prettier so I thought it would be nice to finish at the most dramatic point! The run was lovely, I had run it recently as an out and back in preparation for The Snowman, but its nice to run to a point and not have to retrace your route. There are some steep steps in the section from Saundersfoot but the view makes up for it! I arrived in Tenby quicker than I’d thought and had time for a shower at the leisure centre before enjoying pizza with the kids and my friends.

After dinner!

After dinner!

Day 2 Tenby to Manorbier

7.3miles. Elevation gain 719ft.

Strava data

I was not feeling great today, as my son has been off school with a cold. I woke up in the night a few times with a sore throat and headache but I was keen to run this section today as my mum will be away next week, she drove me to Tenby and then I said I’d meet her in about an hour and a quarter to an hour and a half in Manorbier. The weather was beautiful today and I loved the views again. When I was about a mile from Manorbier I spotted my mum having a chat with a couple who were out walking, they had been looking at some seals. I got the car keys and ran back for my stretch at the car.

Day 3 Manorbier to Broad Haven South

9.3miles. Elevation gain 1312ft.

Strava data

As it was the weekend I was dropped off in Manorbier by my husband, while he took the kids to Broad Haven South where they started walking towards Barafundle. It was a nice day again, but it was starting to get a bit chilly when I got to Broad haven, I spotted the boys and they wanted to run with me for a bit, so we ran up to a gate where Patrick took the boys, and I ran back to the car to get warm, and stretch.

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Day 4 Broad Haven South to Freshwater West

9.4 miles. Elevation gain 367ft.

Strava data

I had to delay the next section, as all of the off road section is closed when Castlemartin range is open for firing. I didn’t really fancy my chances so I waited until the weekend!

The mileage quoted online had been inaccurate so far, and this run was supposed to be 14 miles (it was 9!) Broad Haven South was wet and windy and I was running into the wind the whole way. This is not the most inspiring section as you run along a gravel track for part of the way along the coast and then turn off to run the rest of the route on the road to Fresh West.

I arrived at Fresh West after an hour and a quarter, so had plenty of time to get changed and stretch before the boys found me shivering in the car!

Day 5 Freshwater West to Pwllcrochan

14 miles. Elevation gain 1457ft.

Strava data

A long one today, and very windy, which was fine for the first hour as the wind was behind me, but when I got to Angle the wind blasted into me and it was hard work.

I haven’t run this far for a long time I was feeling it, and wishing that I’d gone with my original shorter route! I could also see where I had to go and it looked a long way, but it was all fine. I found my mum waiting at Pwllcrochan, she had been for a run too and we compared notes! Pwllcrochan was not the best spot to be picked up, as there is nothing much there, but I wanted to get the next section done in a couple of runs, as its though Pembroke, Neyland and Milford.

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The best laid plans

The best laid plans

Stick to the plan? I am a great believer in plans, but sometimes unexpected things crop up that are not part of the plan. I have had a few of these this year, and how you react to these unexpected “challenges” are what makes you you. We can learn a lot about ourselves by observing how we react in these situations. If the way we react is harming us in some way then hopefully we can change in order to develop and grow.

My year I have not had the best year this year. The plan was to have an easier year doing 2 half Ironman distance races with a view to doing Ironman Wales again in 2016. I planned my season around my A race The Wales Triathlon. I was feeling pretty good, I had accepted my DNF at The Titan, (you can read about that here) and improved my FTP by 10 watts this year, a goal I had set myself last year. Screenshot 2015-07-30 16.14.37 A week ago I was in the sea with my boys and I jumped over a wave and landed on a stone that impacted in to the arch of my foot, it hurt quite a bit at the time but I thought it was ok, and stayed in the water. When I got out I could hardly walk up the beach. My mum drove me home, and I tried to convince myself that it was fine and it would be ok in a few days. I iced it and rested. The next day I went out on the bike, tried to run and couldn’t so rested again. On Sunday I did a brick session. I ran for 20 mins and felt fine, On Tuesday I tried to run again, no chance, and exactly a week later, my ankle was still swollen and foot hurting. Throughout the week I have had many different thoughts in my head. First feeling I needed to stick to my plan and watching my fitness on the decline as my taper did not go as planned. Screenshot 2015-07-30 16.28.48 Then realising that I couldn’t run, so maybe I could just do the swim and cycle, and then feeling like not doing any of the race, but entering a race at the end of September, as I didn’t know if I could face starting a race knowing I wouldn’t be able to finish. I decided it was time to get my foot looked at!

Foot diagnosis

I went in to A&E, the nurse examined it and confirmed my initial thoughts that it was just a bruise on the bottom of my foot that had caused soft tissue damage. This had been aggravated by me continuing to try and train. I told her I had a race the next day and had been training all year for it, and she said that if I did do it then to expect it to swell up again after. So I went away still in 2 minds.

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Decisions, decisions…

After a lot of thought I decided that I wouldn’t race, my heart just wasn’t in it, I couldn’t run on my foot anyway, (too painful and would cause too much damage) so I would have been going in for just the swim and cycle. My husband has also had health issues the past few weeks and we are dealing with the stress and anxiety associated with that too, so I feel that the stress of not finishing another race may have been too much for me.

How I got my head round it

It is so hard to make decisions like this, especially when your whole season has been geared towards something that you had expectations of. I was really hoping to do well in this race, and my fitness is at a peak, so I have had to let go of that fitness, and my expectations from the race. I have had to accept the decision that I have made, and believe that it was the right one to make, there is always next year, and I have goals for that too.

I have entered The Snowman which is at the end of September so that at least I complete a triathlon this year, my fitness won’t be what it is now because I had planned to have the summer off training, so we have a few camping trips booked, and I won’t be able to train as much, but I’m looking forward to the race and I’ll be going up with Patrick for the weekend without the kids so we get to spend some time together too.

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Takeaway lessons

It is important to be adaptable and able to change your expectations.

Remember the positives from the season, if you are in Triathlon for the long term then you have still benefitted from any things that didn’t go exactly as planned, endurance builds up over years so the training that you have done in one year adds to the next years training.

Accept any obstacles that come your way, the sooner you do this the less energy you will waste fighting against an uncontrollable, accept what has happened, you can’t change it, and make a decision that you feel happy with, then stick to it.

Enjoy it, there is always another goal out there for you, and sometimes things are sent as a wake up call to check how much you really want your goal.

Don’t underestimate other factors in your life, you may feel that your stress at work or in your family has nothing to do with triathlon, but any stress impacts on your life and affects your ability to train and race.

Nice to go away, but nice to be home, The Big Cheese.

February and March

We have been away twice in the last month, and it is beginning to take its toll! Much as I love visiting friends and family it can also be tiring, and my immune system has taken a battering. During half term we went to visit family in Sheffield, I was looking forward to visiting Ponds Forge, and having a swim in the 50m pool, but there was a gala on so I had to sneak out early in the morning and go to the nearest pool at Graves leisure centre. I enjoyed it anyway, I used to work in the school next to the centre, so it was good to be in familiar surroundings. The next morning I managed a run, and bagged a QOM.

My brother in law is KOM, he does lots of fell running.

My brother in law is KOM, he does lots of fell running.

 

I have discovered that its quite easy to get out first thing and do a workout if you are visiting people, they don’t even notice you are gone, especially if you have small children who wake up early! This is also who I blame for the run of colds that I’ve had, 2 days after returning from Sheffield I came down with a cold, and I am now suffering again after going away to visit friends in Cheddar at the weekend. I have come to the conclusion that disruptions to my sleeping, weaken my immune system, it could also be the 15 mile off road race that I did with Rachel on Sunday, called The Big Cheese, read more about it here.

 

Jet setting

Last week was a busy one with the 4 up Time trial on Thursday evening and a wedding in Jersey at the weekend.

4 up TT

The 4 up time trail was on Thursday evening an hour and a half away, so we left Pembrokeshire at about 4pm and were back home at about 10.30pm, which is a late night for me! Our team consisted of Mel, Clair, Kirsty, and myself, and we had practised a couple of times.

I had never done a Time trial like this before, but it was great fun. The first part of the course is mostly down and I think the wind was behind us. I was checking my speed and we averaged about 27.5 mph on that stretch, so I was feeling pretty good. As we approached the turn of I was at the front, and I didn’t want to peel of at the junction, so I stayed at the front for a bit longer than I would have liked and I could feel it on the way back, as I was watching our average speed drop going uphill and into the wind!

spot when I was on the front!

spot when I was on the front!

It is amazing how much easier it is at the back drafting, as you can see from the power graph above. At the beginning I was desperate to get on the front, but by the end I was not looking forward to my turn so much! We beat the women’s Velo’s time by about 4 minutes so everyone was pleased with that.

Results are here, we were the 3rd women’s team.

Checking the times

Checking the times

Jersey wedding

On Friday we flew to Jersey for one of my husband’s friends wedding, we arrived there for a bbq overlooking the beach, the weather was fantastic, and it felt like we were on a holiday abroad, (I suppose Jersey is abroad!) On Saturday before the wedding Patrick and I went for a swim around the headland, although I think we went for a bit too long, as we didn’t warm up until we got back to the hotel, even though the sun was out!

After our swim

After our swim

We then went out for a run, I had planned to do 3 minute anaerobic intervals, and I managed to persuade Patrick to do the same, I went a lot faster than I would have on my own, as I could hear him breathing down my neck!! So I think he will be on fine form for the Long weekend half marathon, and will probably beat me!

Ouch!

Ouch!

Anyway I’ll leave you with a picture of me and a postcard that we found in the pub!

Obviously true!

Obviously true!

 

 

 

1 week to go :-)

Race plan

I wrote my race plan for Half Outlaw this week, and felt pretty excited about it. I haven’t done the run training that I would like to, but I’m hoping my bike fitness will carry me through. I have had a few good paced runs recently so I reckon I will still be able to get my planned time goal. It’s getting to that time when I start doing displacement anxiety tasks, like writing more and more lists, and colour coding them :-p

Organised chaos

Organised chaos

I bought the book The Chimp Paradox, written by Dr Steve Peters, who I had read about in Victoria Pendleton’s autobiography. It came up on my amazon recommendations (dangerous, those are!) since it arrived I haven’t had a look in, as Patrick has hijacked it, and keeps quoting me parts of it (maybe I won’t need to read it!) Apparently its OK to make lists, phew 😉

Sea swimming

I’m aiming to get out for a sea swim once a week now the weather has warmed up. I have so far been from Saundersfoot towards Wisemans bridge and back, and Amroth, where I had a lot of help from the tide on the way back…lovely, although I did have a dream about jellyfish the night before.

Saundersfoot in the morning

Saundersfoot in the morning

Preseli Beast (beast bach)

Full Results here

I had a great race at the “Beast Bach”. I was 2nd female overall, and also got a trophy for being first local female. Race report here. The next day I went out to practise for the 4 up time trial in 3 weeks time, we rode for a couple of hours, each taking turns at the front, my legs can really feel it now, ouch…time to recover before next Sunday I think!

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Ill again :-(

Meh

Just when I thought I was getting somewhere I caught a cold again. I was coughing all last week, feeling crap. I have adjusted my training again, so I won’t be hitting the targets for Half Outlaw. I’ll just have to use it as a practice race, I haven’t had the run volume or consistency in training that I would have wanted so we’ll see what happens. I am building up my running very slowly. Last week I did a 40 minute and 30 minute run, so not too bad! The 40 minute was another risk assessment for run club. Is dog poo a hazard?

Risk assessing again!

Risk assessing again!

Time Trial bike fit

I went back to see Andy at Cranc Cyclesports to get my Trek fitted properly. Again I was really pleased with the results. I went out after recovering from the cold and was comfortable. There was no pain in my shoulders or back, as there has been in the past. You can see why on the pictures below too!

Retul fit at Cranc cyclesports

Retul fit at Cranc cyclesports

Really enjoyed being out on the bike after a week off, the positive of that was I managed to do a bit of bike maintenance that I have been putting off for a while on my mountain bike. I was so excited at the results that I went off road for the first time in ages. I thought that I had better have at least 1 off road ride before the Dyfi Enduro, which is in 4 weeks, Mountain bikes are so heavy!!

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First ride in new position on Time Trial bike

Even managed a couple of QOM's off road, not much to write home about though!!

Even managed a couple of QOM’s off road, not much to write home about though!!

 

 

 

Ramping it up

Increasing the Training load

With 10 weeks to go until Half Outlaw, (:-o) I have been increasing the intensity of my bike workouts. Had a great turbo session on Thursday. (I never thought I’d say that!) I used a Sufferfest video for my intervals, but ignored their instructions and focussed on 4 sweet spot intervals with long recoveries. There was a bit of stupidness at the end when you were meant to attack on and off, which I did do, which accounts for my power surges at the end. I also managed to run for 30 minutes on Monday without pain in my knee, so I’m feeling a lot more optimistic on that front. I also had a good swim on Friday, getting a PB for 400m, what a great week.

Training peaks data

Training peaks data

My grandad

My mum found some old photo’s of my grandad which she let me scan in. He was a cyclist, and died before I was born at the age of 49. He had the same birthday as me too, a bit of inspiration for me.

Robert Le Poulain 1950

Robert Le Poulain 1950

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Marked on the back is “Paris-Dieppe 1950”

First meeting of the Dynamos running  group

On Saturday I organised the first meeting of the Narberth Dynamos running group. We met up at Templeton airfield and did a couple of intervals at tempo, trying to keep the same pace for both intervals. My volunteers did really well at pacing, and said they enjoyed it, so they will be back for some hill reps next week!

I did the risk assessment for it a few days before, as you can see my Garmin is still going crazy, so I phoned Garmin, and they are going to send me a refurbished/new one, the only trouble is I have to send it back! Without data for a few days how will I survive?

The route

The route

Getting back into the groove!

After analysing and stewing over my data I decided to ask someone about it and emailed Coach Cox to see if he would do an analysis to confirm what I thought. I payed for a report (really good value) where he gave me feedback on the event. I probably gave myself a bit too much of a hard time, thinking I could have done better, but there is always room for improvement. A few easy weeks a trip to Barcelona, and a trip to Abergavenny to do my level 2 cycle coach course later, I am back to training with a bit more vengance! (Only a bit!)

The taper continues!
The taper continues!

Went running in Barcelona and got lost, but managed to get directions in my poor Spanish, all the roads looked the same…. BIG.

Getting lost in Barcelona

Getting lost in Barcelona

Then repeated the experience getting lost in Abergavenny on my mountain bike. Actually the bit I went wrong on was the best bit!

The Blorenge after I missed the turning

The Blorenge after I missed the turning

I made another rare outing with the Dynamos, did the Pembrokeshire Velos 15 mile time trial , and have entered their open events in a couple of weekends time. So should be improving again for Bala. The weather has been amazing and we spent a lovely evening down on the beach in Tenby watching Devon race Taff kids. Loads of bikes around as its the long course weekend. I seem to be the only one not doing something, and the sea looked sooo inviting on Friday, still Its nice to see people out and about doing stuff, and it was great to watch Devon in his own race!

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