Week 3 Triathlon Training

My cold is much better now and I’m looking forward to a great week of training.

I’ve come to the realization that my training plan is going to be slightly dictated by the weather over the winter and might be a bit hit and miss. I don’t mind the cold but I really dislike those grey, wet winter days that can drag on for an age in the UK. They definitely effect my motivation to do anything other than hibernate so I am hoping that we don’t have too many of those type of days this winter.

I’m not sure that my swimming is getting any better or faster but I’ll keep plugging away, it’s still very early days and you can’t expect miracles to happen overnight. On the other hand though after 8 months of running I seem to be able to run 5km without my brain telling me to stop and walk for a “few seconds” every time I get to about 3.5km. This is a major break through and shows that running is just as much a mental battle as a physical one.

On Monday night we had a new Sweatshop beginners group start and had the customary photo taken. A few people have been chopped off the sides ……

Sweatshop October 2014

The format of the run was different and the improvers were split into two groups, quicker than 10:30 and slower than 10:30. I’m right on the cut off so decided to see how I would go in the slower group. The pace at the start was too slow and I ended up running off the front of the group with a couple of others. I then think I ran too quickly to make up for the slow start ……… my pacing was all over the shop and when I got to the end I felt like I had worker really hard but my time wasn’t great! It just shows how a good even pace is important in achieving a good time.

Tuesday was a beautiful sunny and warm day so I made the most of it and went out on my road bike and did 27km. It couldn’t have been better.

Last night was the Sweatshop Halloween run.

Sweatshop Halloween

My husband and I got into the spirit of things and got dressed up for the occasion, it obviously worked as I got a new PB for the route having run a nice steady pace for the 5km. My local Parkrun are also having a Halloween themed run at the weekend, hopefully the same magic will work there as well!

Week 2 Triathlon Training

I had a great run last night (Monday) with the SRC, it didn’t rain and the temperature was perfect. A bit cold at the start but 5 minutes into the run when I started to warm up it was spot on. Half way round I was puffing and panting a bit which I couldn’t understand as I’ve had no issues with my breathing now for a while. When I checked my watch at the end I had knocked 32 seconds off my previous personal best for that particular route ……. no wonder I was puffing!

I’ve now got a stinking cold but hoping to keep the training up this week…….

I’ve actually had to miss one run this week due to my cold but have managed both swims and the brick session. Could have been worse, could have been better, let’s see what next week brings.

My weekly totals :

Week 2 Strava Summary

Week 1 Triathlon Training

I’ve bitten the bullet and joined my local DW Fitness so I can use the swimming pool. So far so good, it’s not the cleanest but it’s much better than the public swimming pool.

This week there are 6 training sessions timetabled for the first week all of which I think are achievable. Today is Wednesday and I’ve completed two swims and a run so far. My arms and elbows are aching from the swimming but I have quite enjoyed getting into the pool and doing a few laps. There isn’t another swim scheduled until next Monday so that will give me a few days to recover. Towards the end of my swim a couple started walking up and down in the swimming lane as I was trying to do my cool down ….. grrrrrrr …….one of my pet hates!

I did a 5k run in monsoon conditions with The Sweatshop Running Community on Monday evening, it was more like a swim in fact and I had to wring out my clothes when I got home but it was actually enjoyable.

Anyone out there who is thinking about starting running I highly recommend the SRC beginners group, it’s free and a great way to get into running. There are Sweatshops all over the country, have a look here : http://www.sweatshop.co.uk/stores

I’m hopefully going to go for another 5k run with the SRC social group tonight. I’ll let you know how that goes ……

The Wednesday night run was another wet one but despite this I achieved my quickest time for the route we ran. I think I just wanted to get out of the rain as fast as possible which made me run at warp speed (for me!).

I had a rest day on Thursday and did another swim on Friday. Saturday mornings these days generally involves going to Parkrun at Willen Lake in Milton Keynes and this week was no exception. Really enjoyed the run and as soon as I got home I went out for a sixty minute bike ride even though it was blowing a gale.

Sunday was another day of rest, naughty but nice 🙂

My Strava summary for the week was :-

Week 1 Strava Summary

Onwards and upwards 🙂

Finding a Swimming Pool

Over the last week or so I have been trying to find a swimming pool to train in. 30 odd years ago I used to do a fair bit of swimming and as a result developed an aversion to it. I pretty much detest swimming and all the things that are related to it. But mostly I cannot abide dirty changing rooms that I have to tiptoe around for the fear of treading in something unpleasant, cold showers and cold water in the pools themselves.

Unfortunately this means that the local council pool is a no go area, even though things may have improved over the years, they haven’t improved enough for me!

For triathlon training I think the minimum length of the pool I need has got to be 20 metres, anything less than that and I’ll be forever pushing off the ends. This narrows down what’s available locally quite dramatically and I’m left with DW Fitness.

I applied for a free day pass on their website, a week later I still hadn’t heard from then so I sent an e-mail to their customer service department. Initial impressions of DW Fitness, NOT good! I had a look on their Facebook page and just about every post is someone complaining about broken equipment, air conditioning, cutting of classes and staff attitudes. What I also find strange is generally these posts have been ignored by DW Fitness, they don’t seem to want to address the complaints on their Facebook page which isn’t good.

I’m guessing Dave Whelan isn’t too bothered about his reputation being dragged through the mire as long as there is a new paying member to replace each one that cancels their membership. I always find this a strange management approach, I’d want to build my customer base, increase revenue, invest more, have the best gyms and therefore attract more customers increasing profit. Oh dear, finding a pool might be an issue!

Eventually someone from the local DW Fitness phones me up and asks me what they can do for me. Considering I filled in an on-line form for a free day pass and also e-mailed customer services with the same request, really they should know what they can do to help! I have to explain that I want to come and check out the club and have a swim using a free day pass. At which point I’m told they don’t do free day passes, I have to come in with a paying member. I explain that this is not the case as per their offer on their website. This falls on deaf ears and I give up as I’m not 100% sure what I’m saying is correct.

Ten minutes later the phone rings again and it is DW Fitness, the girl had gone and checked and yes I’m right I can come in with a free day pass. Nobody had informed her about this offer apparently which again doesn’t create a very good impression but the girl herself was lovely and I have to give her lots of credit for going to check with management about the offer and then having the courage to phone me back and apologise for getting it wrong. It’s not all bad it seems.

Off I go to DW Fitness having persuaded my husband who also hates swimming to come with me. We arrive at reception and our names are on the list for the day to come in and try out the facilities. Another tick for DW Fitness.

The club seems pretty nice, I stick my head in the gym for a quick look. Pretty big, clean and not too busy. I then venture into the changing rooms, I didn’t see the toilets so can’t comment on them but the changing area again was clean and ship shape. The pool area is clean and tidy, there aren’t any chairs or anything like that but that’s not particularly important. There are quite a lot of people in the pool area for 10am during the week but I can still swim up and down without anyone getting in my way. We both swim 500 metres which is enough for our first swim in years and then venture back into the changing rooms.

The showers were reasonably clean but the water pressure was terrible!

I thought we should check out the coffee bar while we were there, I’m always up for a latte! The coffee was good but while we were having our drink there was someone complaining to the manager the whole time which sort of disturbed the peace.

I then inquired about secure bike storage, Dunstable DW Fitness is massive and there is a lot of available space where secure bike storage could be accommodated. But no, bikes have to be left outside which probably means that if you have a semi-decent bike it would be gone by the time you came back out, not ideal. But overall a pretty good impression created and for £29.99 for Off-Peak membership it’s not cost prohibitive either.

Now for a comparison ……. I opt for David Lloyd at Milton Keynes. We spend a lot of time in MK these days so it might work for us. Within 24hrs of requesting a free day pass on the DL website I receive a call from the club. Wow, they are obviously well organised!

I arrange our passes over the phone and within a couple of days we are at DL. It’s a huge complex near Willen Lake, housing an indoor and outdoor pool, tennis, badminton and squash courts as well as the obvious gym.

The changing rooms themselves are clean but the toilets aren’t great. There are about six, one is out of order. I go in another one and someone has left it in a mess so I flush it and retreat into the cubicle next to it. Not a good start considering my aversion to filth! The showers need a bit of refurbishment as well, they are hot with decent water pressure but the ceiling tiles are covered in mold and a lot of them aren’t sat properly in the ceiling frame.

The swimming pool complex is amazing, the indoor pool is 25 metres long with three lanes roped off for lane swimming. Although in the medium speed lane there are a couple of old dears just walking up and down in it. Considering there is a life guard on duty why doesn’t he ask them to move into the section that isn’t specifically for lane swimming. This bugs me straight away! If you’re not swimming please don’t go in the swimming lanes! Despite this the pool is great.

We then decide to brave the cold and try the outdoor pool which was empty of people. The outdoor pool is 20 metres in length and currently not open to children which is great if you want to swim. Although it was cold outside once we started swimming we soon warmed up and in no time had covered 1000 metres. I loved being outdoors, watching the steam rising from the pool ……. I could get used to this!

We met up with the membership chap after our swim and had a coffee and the hard membership sell. To be fair DL has everything you could wish for in a club but at around £1000 each for the year you’ve got to get your monies worth. As I’m only really going to use the swimming pool £1000 is a bit steep, I could almost build one in the back garden for the price of our two memberships! The other problem is that in reality I think it is too far from home, I can’t just pop out for a quick swim, it would probably take up two hours of my day with the commute.

So although a shame and if I lived in MK it might be different, it looks like DW Fitness is going to have to suffice for the time being and I’ll have to put up with how they run their clubs. Dunstable might be well run, fingers crossed.

London Duathlon

Over the summer I persevered with the running, I’m not sure if it actually gets easier but I could certainly run for a longer period of time. I did suffer with some shin pain which was something to do with my calves so I started getting a sports massage every couple of weeks which certainly helped with the pain.

If you have never had a sports massage before, you’re in for a treat! I screamed like a girl (which is alright because I am a girl!) when I had my first one, thankfully it got less painful after the initial beating up from the therapist.

I added some regular bike rides to the training plan which I really enjoyed to my surprise and they were good for loosening my legs after a run. We had such a great summer weather wise it was easy to motivate myself to either go for a run or get out on the bike to keep up my training for the duathlon.

Even though I knew I had done plenty of training as the duathlon got nearer I did go into panic mode and was convinced I wouldn’t make it around the course. This also motivated me to keep plugging away with the training especially as by this stage we had started raising money for Macmillan Cancer Support so come hell or high water I had to complete what I had set out to or I would be letting other people down not just myself.

The big day soon arrived and with an afternoon start to our race it gave us plenty of time to get down to London and soak up the atmosphere at Richmond Park. There was a great buzz and it was good to watch and cheer on racers before we were let loose on the course.

After about 15 trips to the lovely porta loos I thought it was safe to line up for the start of our race and we were soon off.

The first 5k run was actually pretty enjoyable, a relatively flat run with just one nasty hill, lots of people passed me but I just kept to a nice steady pace and got back to transition with the second best time I had run for a 5k, you’ve just got to be happy with that!

I did ponce around in transition for a bit longer than I needed to but it gave me a little bit of time to get my breath back. Basically I had a drink and an energy gel before grabbing my bike and running to the exit. I’m a much better bike rider than runner and jumped on my bike and basically hammered it as hard as I could for the full 11k distance in the hope I could make up the odd place or two. The bike course had one steep uphill and a couple of nice downhills where you could really get some speed going.

I was much quicker out of transition the second time even though I had comedy legs which didn’t want to work. My brain was sending the instructions but the legs weren’t listening! I thought I was never going to get around the second 5k run but after about 2k my legs seem to be my own again and started working which was a relief and I was soon crossing the finish line with a great sense of achievement. Not too shabby for a fat, old bird I thought and before I knew it I was committing to take part in the full duathlon next year and possibly a triathlon if I can sort the swimming out.

Duathlon Times

Following the Program

After our first couple of runs it became apparent that our trainers/sneakers that we had found in the back of the wardrobe were not really up to the job. We were both suffering with sore feet and knees!

Off we went to Sweatshop in Milton Keynes to get kitted out in some proper running shoes. After having our gaits analysed – the husband is a neutral runner and I under pronate apparently! We were given a selection of shoes to try, I opted for some Mizuno Wave Connects and the husband went for some Brooks Glycerin.

Yay, we had proper shoes and then the shop assistant told us about The Sweatshop Running Community, SRC. They run four times a week, Monday, Wednesday, Thursday and Sunday. You register on-line and fill in a disclaimer in store the first time you run and off you go. We joined in with a beginners group who were about half way through a zero to 5k program. We were hooked from our very first outing with SRC, such a friendly bunch of people, we soon made friends.

Around about this time we decided that we needed a goal to aim for and a commitment we couldn’t renege on to insure we didn’t give up. Oh I thought, how about the London Duathlon for Macmillan Cancer Support on September 14th, we could opt for the Super Sprint distance of 5k run, 11k bike, 5k run. An achievable challenge if we put the training in and for a good cause as well.

We followed the Run Double program and got to the end of it, it works! Whoop, whoop, I’ve gone from staggering through a 60 second run to now being able to run 5ks, I never thought I would be able to do it and it just shows what a bit of perseverance can achieve. I’ve also graduated from the Sweatshop beginners group into the improvers group and have my free yellow Adidas Sweatshop Running Top which I am always proud to wear.

We have also added Parkrun to our weekly training schedule. http://www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and they encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; everyone is welcome.

Milton Keynes Parkrun takes place at 9am at Willen Lake on a Saturday. It’s free, well orgainised and super friendly. I like volunteering for it as much as I like running it.

The Story So Far …..

Back in February 2014 one of my friends posted on Facebook that due to an impending holiday she needed to get beach ready and was going to start the Couch to 5k running program. I can do that I thought and then preceded to convince my husband that he could too!

In the meantime my friend had given up after two runs. To insure this didn’t happen to us I spent another few days procrastinating by looking for a training plan that we could follow and that was realistic for running novices such as us.

I found this great application for both Android and Apple phones by Run Double called Couch to 5k, http://www.rundouble.com/home.

RunDouble talks you through your workout, helping you to achieve your fitness goals, you can track and share your results with friends and listen to your music as you run, what’s not to like?!

My first run was on February 20th 2014,  a 5 minute warm-up walk, followed by 8 repetitions of 60sec running, and 90sec brisk walking. Finally, finishing with a gentle 5min cool-down walk. Yes it almost killed me but I did it, 3.28k in 28 minutes including the warm up and cool down.