Sunday 30 October 2011

Southside 6

So first up, I'd like to say that the course was lovely, particularly with all the different coloured leaves all around the course. And much respect to all the marshalls & volunteers anlong the way, they all did a sterling job. As for the nosh at the end, that was soup worth running for!

After having spent the majority of the 36 hours on the run up to the race in bed trying to sweat out a cold, I knew that I shouldn't be running the race, but I let myself get talked into it anyways. At the start line, I was actually feeling alright and ran off at my normal half marathon pace. I quite quickly however realised that my legs were feeling sluggish from the cold I'd had, so peeled it back a little, and cracked on at a comfortable pace, holding the heart rate at around about the 160bpm, and so, the first 10km past in about 54 minutes - not exactly setting the world alight, butwhat I was aiming for in my fatigued state. Unfortunately in the last couple of km's in the first 10 km, my tempo was dropping, my legs weren't responding and runners were streaming past me. From there it just got steadily worse and within a couple more km I was getting the first ITB pain, by about 14km I was down to a walk hobble walk pattern, with any real attempt to run resulting in stabbing pain in the knees that had me on the verge of tears, so I gave up and entered a real sense of humour failure. If I met anyone I knew at this point, I would've either shouted at them or burst into tears, I was just so frustrated. The continued trickle of people passing didn't help in the slightest ("keep it up, you're doing great" no I'm not, I'm doing pish and my legs are fucked. But I never said that, because everyone was being supportive and it wasn't their fault I was in a vile mood.), particularly as I knew that by this point normally I could outrun everyone that was going past me. What did help me was the marshalls; cheery and doing a great job, I'd have a we blether with them going past (plenty of time at that speed and since by this point my heart rate wasn't going much above 120bpm, with my second 10km taking 84 minutes, it wasn't like a I was struggling for breath) which gee'd me on. Coming out of Pollock Park I was tempted just to turn for Queens park direct, but with Bellahouston Park so close, it didn't feel worth it, figured I may as well finish the bastard thing properly. Round through Bellahouston & at the water station were a couple of runners marshalling who could appreciate the pain of ITB problems and now it was just trying to do a fast walk. In the last km my left knee started hurting while walking and I just begged for the finishing line. For once in my life I was glad there was no-one I knew at the finishing line. I'd rather no-one had witnessed my finish.

Hindsight is wonderful. I shouldn't've run. I should've bailed out before entering Pollock Park. Should've should've should've. But I did it all and now I just need to do my best to recover and forget about it.

I know I maybe shouldn't be, but right now, I'm fucking disgusted with my performance; I'd rather've got a DNF than that time.

Now that I have vented, I am going to lie back in the bath & listen to some Machine Head and try and restore my good humour

Thursday 27 October 2011

Running Up Yon Hill

We were back at the railway bridge over the Crow Road today, and really, it felt like an old friend. I'd say that this hill is where my first big improvement came in my running. Yes there was something of the fact that I'd been going to the sessions for a while so my body was getting used to running, but there was so much more. They were hard going and a struggle for me to complete without my lungs cracking their way out of my rib cage, but I did it and went back for more. To get myself out of a warm flat on a cold winters night to face busting a gut up the hill was a mental challenge for me*, but one I gritted my teeth & went out and faced. I really felt the changes over those weeks. There may have been more reps the following week, but each rep was that little bit easier to me.

Tonight I felt the benefit of the training I've put in throughout the year. I went at the first two reps hard, and obviously found I could tramp up it much faster for the same perceived effort. And then I slowed up and relaxed, stretching the legs but not over cooking them in prep for my run on Sunday.

*I did, however, avoid the week of howling winds & icy rain, but that might've been week 1 anyways

Tonight's blog is brought to you by The Who's Tommy- Pinball Wizard. See what I did there? Eh?
And thinking about Running up That Hill - it is a cover, mind
And here's one for balance Run to the Hills

Wednesday 26 October 2011

Challenge 2013?

Celticman

A new Extreme event for Scotland is coming soon!

Centered around the stunning Torridon mountains we will take you on an adventure unlike any other.

CELTMAN! is a long distance EXTREME triathlon.  Please take note - this race is HARD.  The distances are Ironlike and the terrain severe.  You will be expected to complete a sea-loch swim, an arduous cycle and a mountainous run.
This will require endurance, stamina, great bike handling skills and off-road running experience.

Please do not enter this race if you question your own ability to do anything mentioned above.

Tuesday 25 October 2011

Hope in my Swimming

Thanks to the last few weeks of technique work, I feel like there is big improvements coming in my stroke - the power is there and my arm positioning feels like its moving towards what the coaches are telling me. The big limiting factor for me still however is my breathing. When I'm relaxed and streamlined & tall in the water, I can comfortably do a 4 stroke breathing pattern, but as soon as I tense up or get a little bit agitated, I just seize up and feel like my breath is catching in my throat, which obviously just makes things worse. But there were a few lengths today when I stayed relaxed & it felt like I could power through the lane & just keep going. It felt good.

One thing I found today that will help that is Vikky told me not to let my right elbow drop so much (when I roll onto my right side to breathe out the left, my right arm just plunges down). In focusing on keeping that elbow up & engaging the muscles properly, it didn't plunge & started to feel like it was more stable in the water.

Today's post is brought to you by the headliners of yesterdays gig, envy, with Thousand Scars

Monday 24 October 2011

Hip Hop Bip Bop

Duno if it was the cycling, the stretching I did after I got home or the time I landed on my right hip, but the niggly pain I've had the last week or so is gone! Haha!

This blog was written on my phone whilst waiting for envy to come on stage. Go to youtube and find some envy. 

Sunday 23 October 2011

First Trip to Glentress

So I got to properly christen my new bike today down at Glentress, in the delightful company of Alex, Hannah & Jo. There was banter, falling (only me though), fun, a snapped chain, a puncture and some mud.

I suspect my falling off (slowly and at corners) is to do with nerves and dodgy technique - I think I was putting my weight too far back on the bike & just not committing to it. Once I took my first wee tumble, I was far to aware of the edges that would've taken me downhill so tensed up a bit more. The next two tumbles came shortly after and I walked a big wide uphill road just to give myself time for my nerves to settle back down. There were a lot of downhill corners that I would take my left foot out & slow down for on the next section and I really struggled to get comfortable & feel safe. In that respect, the downhill corners reminded me a little of the ski run down to Vallorcine, from the Domaine de Balme. Did a similar thing, though the really wide piste let me get my confidence back quicker!

Maybe I should've gone with flat pedals rather than in the cleats, so I could've gotten a foot off much quicker & started back up faster (I'm still chronic at finding the cleat quickly) but I felt I should push myself out of my comfort zone quickly. That and it made going up most hills a lot easier - I was finding that I was selecting the correct gear quicker than I would on a road bike, hitting a reasonable cadence and using much more of the full rotation on the pedal and a lot more naturally than I have been on the road bike. Still not all the way there, but it gives me hope!

And on the downhills towards the end, when I got myself clipped in & forgot to be bricking it, I had a lot of fun (felt like I came close to majorly stacking it a couple of times mind, but those tyres are so grippy I pulled it back).

The important points for me was that I have an awfy lot to learn when it comes to mountain biking, but its fun & worth learning, and having friends there makes it easier to get back on the bike & keep going. I should be a fun addition to my winter training & will make me up my general bike handling skills & general co-ordination on a bike!

Today's blog, in honour of the spooky wood, is brought to you by the quite frankly hilarious Call of the Wintermoon by Immortal. Most of you will want to watch it muted, however.

Wednesday 19 October 2011

More Yoga, More Flexibility

My flexibility continues to improve, if slower than I'd like, and more core strength is coming along nicely too, those head stands are getting a bit easier and so is plank.

Tuesday 18 October 2011

Swimming Drills

Now that autumn is clearly on us and with winter fast approaching the swim sessions are into technique work. I know I have a lot of work to do, but I'm heartened by how removed I am from this time last year, and how even in the last few weeks I've started to feel these technique sessions begin to make the changes that will lead to a increase in power and speed through the efficiency I'll gain.

A couple of the coaches pointed out to me after the session that I'm pushing my head forward, so the top of the spine is curved, before I tuck my chin in. This probably explains why I feel like my throat is restricted & breathing is difficult! (and if you've been following my blog for a while, my shocking posture as seen in a previous post probably isn't helpingking posture

Getting my breathing right would make such a difference to my style - if I mess up my breathing, I start to panic & tense up, making it harder to get a good breath, so I get more panicy. Very much a negative feedback loop.

There were several kicking drills tonight where I used the fins, and I felt the benifit in the lengths that came afterwards; with the fins on, it was way easier to engage the core and get the glutes working the legs rather than the thighs, and I managed to carry that feeling over into some of the later lengths. Many of the other drills were about getting the arms to be going into the water 'wide', so that there was no crossing over and being horribly inefficient. COncentrating on those, I found it easier to go 4 strokes between breaths than normal, probably because my body position was so much better! In a 4 stroke pattern, I feel so much more stable in the water. Doing these drills I could feel the catch properly, that rippling down my forearm that Robert from Discover Swimming has talked to me about before, and that sense of speed. It just felt so right!


A lot of it is about the core, engaging the muscles and putting yourself into a nice flat position in the water, and there were a few lengths towards the end where I felt I was achieving this, making myself long and thin, so those lengths just flew in. When I do hit those lengths, I power up without any noticable effort, and can hitting the far wall at a fair old pace. I need to get those lengths happenning all the time

So yeah, my posture needs improving, but then it needs improving for all disciplines, so its an ongoing process. So many other things need improving, but as long as I stick at it, and particularly start getting to Tuesday & Sunday coached sessions, I know the coaches can drag a reasonable technique out of me. And once the technique is there, the stamina to swim a 3.8km will come.

Tonights blog was brought to you by Knife Party's Ibiza Mix

Monday 17 October 2011

A Challenge For Another Year???

I've read about the Tour Divide before, and at the time it sounded amazing yet foolishly hardcore.

Now it just sounds amazing.

I've been reading this blog all evening.

Its not healthy for me.

One of the few tunes that would fit tonight, the enchanting and mellow Deep Peace

Saturday 15 October 2011

Pretentious? Moi?

Bold Typeface Required

Muddy Leg
More Mud


Mud Gets Everywhere
Even the Seat



Because everything is sexier in black and white

New Bike + Mugdock Park = Happy Me

Autumnal Splendor
Its dirty. Honest
Job Done

Winter Fun

I've bougt myself a mountain bike for the winter season, so I can get out and get that grin you only get when you've been sprayed head to toe in mud.



Thursday 13 October 2011

Style Transition Progress

I was talking to GP after this evenings run session and it got my reflecting on how the transition to front foot striking & the use of minimal shoes is coming along.
The recap.
I pronate. I was a mid foot striker. I had ITB problems. On coach's recommendation I upped my cadence, which put me more to a front foot strike, relieving much of the problems with my ITBs. I ran a half marathon in my old shoes at Aberfeldy and got a massive blister on the arch of my right foot. Went to get fitted at Run-4-It and after several hours trying on assorted shoes and discussing running styles with Don, I got the Innov8 Road 255s. I use them for club sessions and shorter runs. For my 10Ks, I've been using my old old trainers (with pronating support).

We're now up to date.

During the process, my calves have been taking a bit of a beating, as is to be expected. Stretching and yoga classes are helping counter this. There is a noticeable change to my calves through this however - before the front foot striking, the outsides of my calves were doing all the work, so they were firming up, whereas the insides were quite frankly quite floppy. Now, with the more up down nature of my running for my feet & legs (rather than my foot  crossing over too far & sliding about in the shoe), the work is being spread more evenly throughout the calf, and the inner part is starting to firm up. My stability feels better, as I'm using muscles round the ankles better, particularly for my left leg that I never rehabbed properly after the dislocation. I'm faster and feel like I can go faster still (or at least begin to stretch the time I can go at around top speed for)

The downsides include however that on uneven surfaces I can feel quite exposed - the support is gone and if I hit a divot I worry about spraining an ankle, particularly my dodgy left one. The flip of that however is that with the high cadence and fast turn over of my feet, I'm not applying the same force through them, so when I do hit an uneven patch I sometimes feel like I'm skimming over it, add in less lateral movement & I can end up feeling more stable. I just feel that if I do catch it wrong, its going to hurt.

I'm under no illusions that I'm going to be running in these shoes at Roth (or if I've progressed to an even more minimal pair those). So why persevere with them if I should be basing everything around Roth preparation? Well, I feel like I'm moving towards a more efficient style, which is being carried back over when I run in other shoes. The muscles I'm using are strengthening and will improve my stability at the ankles further which can only be a good thing. Add in that I really enjoy running in them, the feeling of speed and control they give me is like no other shoe I've worn.

My current plan is to run the Bellahouston 10k in mid November, to see how close to 40 minutes I can get, then put thoughts of a sub 40 minute 10k behind me until after Roth. Then they will be used for club sessions and shorter solo session until it starts getting icy (as there is almost zero grip on them, it'd be insane).

Anyways, enough of my rambling. Go forth an listen to Taboo by Tim Minchin, dedicated to the Prince

Wednesday 12 October 2011

Multiple Yoga Sessions and the Need For Flexibility

What can I say; my glutes and my hips are all kind of tight, my hamstrings are so short I can't get close to my toes and the transition in running styles is putting plenty of pressure on those calves & so they're shortening,  so if I want to train clever, unlock further potential & stay fit through the winter & into next race season I need to be doing something about it, which is why I'm back at the yoga.
Over the next few months I'm aiming to get to at least 2 sessions per week, and having been last Monday, this Monday and now tonight (Wednesday) I can feel a marked difference around some of my joints, particularly my hips. After all the running I've been doing recently they were getting tighter & tighter, particularly my right one, but tonight I can feel that most of that tightness & the pressure it caused is gone. C'mon - I ran a half Marathon on Sunday, and after Monday's session my legs felt about ready to go run another!
Some people have the patience to sit at home and go through a whole stretching routine - currently, I struggle to do that, I get distracted & lose focus or I just don't sink the stretches deep enough, so the classes give me the structure to make sure I'm using my time best.
I really do feel that yoga has an important place in my training over the next year, plus I rather enjoy it.

Find a class and try it out
iheartmyyogi.com

And on that calming note, for the ying to the yang, tonights blog is brought to you by Machine Head's Davidian

Sunday 9 October 2011

Neil McCover Memorial Half Marathon

I never knew Neil, but by the way those that did know him talk about him, he was a great guy & is missed.

A donation from the entry fee went to Brake, the road safety charity. Donations can be made via their website, http://www.brake.org.uk/

It wis a gey dreicht day to be running a half marathon, but there were plenty of folks out for the morning, including a good group of GTCers, including Rent-A-Supporter Craig.

I'd originally planned on taking this race as an easy one and just make sure to go sub 2 hours, but as the gun neared, I knew the chances of me holding too much back were pretty slim, so when the start came, I set off at a reasonable pace. As we'd been starting pretty close to the back, that meant I got to overtake 100 to 150 people!


Looking at my Garmin splits, I'm quite pleased with the relative consistency I had. I pushed a little hard on the first few miles, so consciously eased off a little to control my heart rate, and for the next few miles just held it as steady as I could in the worst weather of the day. With the autumnal leaves falling along the course, there was a relaxing end of season feeling to this race, which helped quite a bit through that period.

Dropping into Torrance after the 7 mile mark, I could feel myself starting to flag, but as luck would have it, from behind me I heard "Oh, look there's Colm" as Caroline caught up with me, which brought my pace back up as we ran on for the next 3 miles. Strangely, Craig turned up on a borrowed mountain bike, complete with baby seat. Alas, my arse wouldn't fit in it, so hopes of a backie for a mile or two were dashed.

Not long after the third water station, Caroline decided she was tired and fed up running in the cold, so sped up to reach the finish line quicker. For me it was just about not slowing down any!

About a mile out from the finish I could feel my right ITB tightening quite badly and that familiar pain on the outside of the right knee. Unfortunately I just didn't have it in my legs & hips to increase my cadence too much, which really does help stretch it out for me, so it was just about management of the pain & ITB for the last wee bit. There would be no walking until I crossed the finish line and before long, there it was. Job done.

Met up with the faster finishers from GTC, then cheered on the rest as they crossed the finishing line, applauded at the prize givings then went to the Stables for lunch with mates. Top day.

For the race itself, the route was lovely (and would be magic in the sun) and there was an army of marshalls out there who all did a top job. A worthy addition to your race calender next year.

Things I've learned from today.
My Lonsdale compression top is not suitable for running long distances in.
I obviously need more distance running, but my legs are adapting to it, so I'm sure I can get faster. And do a marathon without crippling myself.
Pussy juice tastes alright


Today's blog is brought to you by an electronic violin cover of Hysteria by Muse

Friday 7 October 2011

Run in the Sun

So I got out from my training course early today & back home at 3. Tonnes to do in the flat. So I did the sensible thing.

Went for a run in the sun.

Lovely

Wednesday 5 October 2011

Chrysalis

When discussing the end of season running I'm doing (I had a 10k last weekend, got a half marathon this weekend, another 10k the week after, a 16 miler 2 weeks after that then another 10k 2 weeks after that now. Oh, and the 10k Turkey Trot on boxing day), it was put to me that I was going at it a bit hardcore & addicted. Looking at that line up, it does kinda look it, eh?

What I am doing here is increasing the lifestyle changes that started last year, and pushing myself to make sure that they stick. To make a new habit stick, you have to repeat it enough times, and in doing all the races this year along with the training I'm trying to irradicate many of my bad habits and make these new ones stick. Numerous times I've got into something, stuck at it for a while, and then when somethings got in the way of it, I've drifted out of the habit, then moved onto something shiney and new, or I've allowed obstacles to knock me out of my pattern, and gotten lazy. With what I'm getting from training & Triathlon & everything around it, I want exercise to become a fundemental part of my life.

In deciding this, I have moved to remove things from my life that unnecessarily drain time and resources from me. I unplugged my digital box a month ago, which, even though I was only watching about 6 hours of programs a week, has given me back more time than that. I still watch somethings on iPlayer, but with Dr Who finished, theres about 1 program I'm following & that only has a few weeks to run. I actually feel rather liberated. The games consoles gather dust. The comics are no longer bought.


I am not, however, retreating into exercise at the expense of everything else, I must retain the balance of the other things I love, which is why I'm still grinning ear to ear after having come out of the VNV Nation gig. I do enjoy a good bevvy, but I neither need nor want a heavy session very often. I embrace the out doors & now get outand enjoy it instead of always saying "I must get outside more" and then watching some dross on the goggle box, or lying around nursing a hangover.

Roth is going to be a culmination of two years graft & training and a milestone in my life. I'm excited for the race, to cross that finish line, and to be able to look back at the transformation I will've put myself through to that point and to look forward to further challenges. More importantly though, I'm just as excited for all the steps along the way.

Today's blog is brought to you by VNV Nation's Gratitude. Naturally.
"Thank you for all the doubts, and for all the questioning,
for all the loneliness and for all the suffering.
For all the emptiness, and the scars it left inside.
it inspired in me, an impetus to fight.
To all who stood with me, when we stood as one.
Thank you for guiding me, for bringing me home.
And if it seems that I'm obliged to say these words,
I write this in gratitude, the least that you deserve."

Monday 3 October 2011

The Buzz of Running

I get a buzz out of running.
I get a buzz out of running hard.
I get a buzz out of running & pushing my physical limits.
I get a buzz out of running fast.
I get a buzz out of running with other people.
I get a buzz out of running in front of people cheering.
I get a buzz out of running a faster time.

This might go someway to explaining why I have signed up for a run on boxing day.

And my desire to run a sub 40min 10k

This blog is brought to you by Covenant's Speed (Club Edit)

Sunday 2 October 2011

Edinburgh 10k

Driving over it was pissing down and I was doubting my decision, but by the time the start came, it had dried up. I switched back from my Inov8s to my old Nikes, as a 10k run at pace on roads felt a sure fired way to mess up my calves.

The route kicks off up the road round Arthur's Seat, which is quite a harsh way to start to be fair. My heart rate was quickly up & stayed up above 170 for pretty much the entire run (zone 5, apparently). There were way more draggy uphills than I'd thought on the course, and very few sections that were flat for long enough to get a good rythmn while allowing my pulse to lower, particularly if I was going to beat my PB.

The Garmin has become an important tool for me, and in this instance gave me something to focus on, to keep pushing onwards, as I could always see that my target was achievable.

So what went right? I picked a pace and stayed as close as I could throughout. THe pace was hard, yet achievable. I only occassionally let what other people were doing effect me; rather than reacting to someone passing me, I stuck to my race and pulled myself round. Job done.

What went wrong? Stupidly, I forgot to double knot my laces, so inevitably they both fell out. D'oh.

Garmin Data

This blog is brough to you by Machine Head's Locust and Bjork's Violently Happy

Saturday 1 October 2011

Season Breakdown

Event              Overall    Swim   T1      Bike        T2       Run
Lisboa             06:45:45  45:10  05:39  03:20:13  06:37  02:22:04
Strathy Sprint  01:32:51  16:32             00:47:35             00:23:41
Stirling Sprint   01:28:39  17:52  01:26  00:44:14  01:17  00:23:48
Tighnabruach   01:24:59  15:22  02:23  00:43:17  00:54  00:23:02
Strathy Stand  02:39:48  31:02  02:46  01:17:30  01:02  00:47:26
Lochgilphead   01:28:08  10:54  01:56  00:41:10  01:03  00:33:05

For comparison, from 2010 on my hybrid:
Kelso              02:01:15  17:47  03:00  01:00:43  01:58  00:37:47

So what does this tell me? Everything needs to get better. My transitions are shocking, my swimming is a bit hit and miss, theres big savings to be made on the bike and if I can improve there, I can put myself in a better position for a stronger run leg. But. I've come a massive distance from my prologue year!


Reflections on a Great Year

The short attention span PC summary:
I was weak.
I got better.
I'm going to get better still.


Like I've said before, last year with its two sprint triathlons was the prologue to this years stage 1, and now that Lochgilphead has come and gone, the triathlon season has finished and I think now is a good time to step back and reflect on what I've done.

About a year ago, my big brother Ciaran was talking me into signing up for Lisboa Middle Distance triathlon. I'd completed two sprint tris in around about 2 hours each. I'd set a new PB for a 10k run of 57:09. I was in the best shape I'd been in physically for at least 4 or 5 years. I knew to get into triathlon I needed to upgrade from my cheap as hybrid, which brought me to Evans during the sales and my wonderful piece of carbon. Best purchase.

In November I bought myself a turbo trainer, and between my lack of enthusiasm for that, and my shocking swimming technique, I knew training solo was not going to work out for me, which led me to the Glasgow Traithlon Club. Joining the club ranks alongside signing up for Lisboa as greatest decisions of the year.

Over the winter I did a lot of swimming and running sessions, and the coaching (obviously) has been instrumental in the massive gains I've made. Being surrounded by like minded people of all ages and abilities gave let me reference points to show what I could do and how I was progressing. And progress I did.

More important than that though was the easy friendships and support offered by people all round the club. Turning up for my first club ride from Pollock Park late in winter I was nervous - I didn't know anyone, I was weak on the bike and the weather wasn't too great either, but soon I was on the road with Alastair, Jo & Charlotte and everything was hunky dorey (well, except for the weather and the punctures), ending with a cake & hot chocolate stop, and no need to be nervous turning up for one of those group rides, because you could be as weak on the bike as I was back then, but you know you'll get help along the way.

Onwards. The group rides started a bit more often, and my bike skills slowly started to improve. At Stirling Sprint Duathlon I found that just by wearing Glasgow club kit you got cheered on, as there was a name to shout, and that GTCers are very vocal in support of their own, even when they don't know you yet. Then came the Aberfeldy Spring Training camp, which was all about hanging out with a great bunch of folk, making new friends and pushing myself & finding out how poor nutrition strategy wipes you out after getting talked into the longer cycle route and under fueling myself such that I was wiped out & weak as a kitten by the end (still, best decision of the weekend to do that route).

Lisboa approached and the support from all round varied; by now my mates had accepted the oddity that I was up to and even my lack of drinking & were all behind me, including Jamie o'er in Afgahnistan, pushing me on as he pushed himself; supprt from around the club was great, even if I was looking a little (ahem) underprepared for it, but support at work was unfortunately mixed. There were plenty of folk who were impressed with what I was about to attempt, but there were others who were downright condescending, calling me mad to my face in a very disparaging way. But then they tended to be fat, unfit and wouldn't know what exercise was if it jumped up and slapped them in the face.
And then of course there was my family. Spread out across the country and the globe, emails of support and encouragement flash back and forth between us on a regular basis, and we've become a self feeding encouragement group. Its fantastic!

Lisboa, what can I say, the toughest race of my life and the beginning of something special I think. Many thanks to Heike, David, Seb & Ele for their support throughout the weekend. The support from the crowds and volunteers was immense on the day. Before the race, I hadn't done the distance in each of teh individual elements, so it was a massive step up, far bigger than it should've been if I'd trained better, but I am immensly proud of myself for doing it, even with the pain.

The following week I was lap counting in Bishopbriggs pool, and a cracking day that was. Soon I was back racing at Strathclyde Park, where a shoddy run leg following by a conversation with Vikky began the ongoing transformation of my running style and the reduction in ITB problems. Not long after, I went to Stirling and did my first sub 1:30 sprint triathlon, then crushed 2010's 10k PB by 12 minutes 2 weeks after that. Tighnabruach came soon after and a sub 1:25 finish (by 1 second mind!). That weekend was perfect; the weather, the race & the friends.

With nothing on the radar for a couple of months I did slacken off a bit over the summer, pulling in a few longer rides, but just generally ticking over, untill the Aberfeldy Middle distance where I put down a marker time for myself in a half marathon; a marker time I expect to be able to quickly lower. My first standard distance race came soon after, on an up and down strathclyde park course, which while I am pleased with how I have progressed, on the day I was still annoyed that I hadn't trained properly for it. But my bike leg was a little better than I'd feared & my run if taken to the full 10k would've been my 2nd fastest 10k run.

Then was 'Gilp, the day after a wedding, where I'd spent the morning with a grim red wine hangover, wet and windy, still feeling a bit grim, way off my game, but it was another sub 1:30 and at the end of the day, lots of fun with a lot of friendly faces from the club. Had I been in the race the year before, I would've struggled round in about 2 hours, then shuffled to my car to drive home on my tod to lie around in pain. Instead I happily stood in the rain cheering on the rest of the club on the course from the later waves before hitting the pub with a bunch of mates. The increase in physical & mental strength over the year has been phenominal and my mind still boggles at what I have achieved this year. Talking to Seb after Gilp, he pointed out to me the massive diffence he's seen from me fighting to get round in Lisboa to the controlled strength at Gilp, and that on that days performance, even though it would take a long time, he reckoned at current level, even if it was slow, I could finish an Ironman

And you know what, if I had to, I could finish one tomorrow.