Is a 3D gait analysis important?

My blog here today is about a 3D gait analysis that I had recently at the 8th Element lab in Kent and whether this kind of tool is worth it? I am always keen to combine science with my training. As I have been in many scientific tests in the past that have worked for me and I have shared in recent blogs, I was interested in seeing this. I approached John from 8th Element about coming into his lab for a test. I was very intrigued as my friend Steve had one done and there isn’t many of these types of facilities around.

So what is this exactly? I didn’t really know to be honest what was involved, I knew a little about it apart from it was to do with injury prevention, but once in the lab I was amazed by the data and the set up. You run on a treadmill and there are camera’s positioned around the lab to watch all your body movements. When watching the screen directly in front of you, you can see green dots on your body on the screen and it’s from those dots it takes your running form. So I had to perform a test on the treadmill running at my race pace for 45 seconds and that’s it until you get the results which are instant. Now the interesting thing I found was that the analysis bases its finding on you and not the perfect runner. Which is good because as a coach changing runners’ bio mechanics fully can result in problems. I am interested in the science behind this; you can use science in your running as a powerful tool.

Now what I liked about this was that it gives you results that the a coach cannot necessarily see. My running coach Steve King and myself as I am also a running coach aren’t able to see what a computer can see from its data. I am a data man; I work with data so getting this test done is great as I love the data coming out of it and will always work with data to improve myself.

So with like any gait analysis they are designed to find errors in your technique and the way you run. Some might take it with a pinch of salt some may take it fully on board. For me if there are any errors I need to sort them out or at least have a think about them, just like what I would do with my swimming technique. So what did it find? Well it found a lot, some parts such as different sort of strength training on my off season did play a part. Now the interesting thing for me was ever since I got knocked off my bike last year I have been getting a sore right leg. I didn’t tell John about any of my problems but I wondered if he could pick up on it and he did; he found that my right hip was unstable and had weakness which is causing stresses and forces through my right hip which is causing my lower leg to get stiff because of this. So I was given some hip exercises to do. I won’t go through everything but another thing they found was cadence. The reason I won’t go through everything is some of the findings made me sound like a broken man, however that’s not the case I tend to get low injuries so after talking to my physio and strength coach we only took on board a few points. Let’s face it you can’t work at millions of things at once, only a few at a time. Once we looked at the results we found that my strength work needed stuff that was already implemented in my plan and something I do not need to worry about. Any coach would only recommend to take a few points and work on them. So two key issues I have decided to work on are as follows:

Key Issues:

Structural – Acute right hip instability/weakness: right hip drop causing large stresses and forces through the right hip and compression and limitation/stiffness through the left lower back. This also causes early contact. This early contact forces rapid extension of the knee; from swing to contact and thus stresses through the hamstring due to the rapid eccentric quad movement.

Key Mechanical factors to adjust – Over stride vs heel strike: this is occurring daily due to the inability to create vertical lift without using too much energy. By strengthening the above, the over stride can be adjusted. Thus reducing contact time and lateral forces while also reducing the eccentric forces through the quads – which are the result of over striding (reducing any posterior chain weakness – injury).

This in turn will allow for less energy wastage and more performance gains.

So what will I do about this? So my right hip is a bit tight, I am going to make it looser by doing simple exercises by standing on the edge of a step with one foot off the step and moving my hip up and down while keeping all legs straight. The next thing is cadence. I know I have a long stride, so by shortening this and making sure it is shorter when I run, by bringing feet closer to hips and try to up my cadence to 190 beats per minute, I should see improved performance and the risk of injury lower.

My conclusion is that for the cost of a higher end running shoe you can benefit from this test if you can afford it. Combining science is important but also it is not always the best way. For someone that has low injuries I personally think that the amount of corrections and problems it found with my running form was a bit too much to process at one time. However if you take some of this on board you can minimise the injury risk and improve your running form. I think it’s worth it but be aware you may get a long list of problems which are not necessary problems they may just need small tweaks done to them.

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Do you train with a Plan?How to structure your training around your daily life

Scheduling training around your daily life commitments can be hard for a number of reasons such as family commitments, working hours and so on. For me it is very difficult because not only do I have a full time job I have to do all my training after work and around spending time with my wife, family and friends which is very tough. So I decided to right a blog on how to structure your plan. Being a running coach and being coached myself I have lots of knowledge on making a plan.

For me I always start the day with a cup of Green Tea. Then I sit down and look at a six week plan with an easy week on the 7th week that has more rest and stripped down training. My plan is also my diary so before I schedule any training I first write down all my commitments for that 7 week period so I can work around those.

 

With any plan you don’t want to go straight into hard training so all my training starts off at my baseline and gets increased each week for three weeks, the following three weeks I just maintain my training and for the 7th week as mentioned before it’s an easy week with less reps and duration of training etc. In peak season I may change my plan to a three to four week plan, working around my races and getting plenty of recovery. So its important you get the right balance for you.

So if you are like me and you are training for a triathlon you will be putting in 3 disciplines: Running, Cycling and Swimming. I also put 2 strength sessions into a week to prevent injuries and make me stronger. For me I need to fit in the following each week:

3-4 Runs

3-4 Swims

2 Strength sessions

2-3 Bike sessions

If I am struggling to fit in a session as my day hasn’t gone to plan, then I will try and reschedule it. If your struggling to get out and train due to many reasons, if you can get out and it’s only a short session its better than nothing; but remember rest and recovery is key. Numerous research papers show that having a week off from training doesn’t do too much to your fitness but after that your fitness declines quickly.

So I take my key sessions from each area and plot them on my plan. So my key running sessions will be one of my speed sessions and one long run. This is very similar to swimming; I will have an aerobic, a speed session and drill session which will be my key sessions for that discipline. Once I have worked out my key sessions, I make sure that my hard sessions are followed up by easy sessions. I never have hard session together. Once I have done that I move on to the other sessions and plot this into the plan making sure I get one day full rest a week and two for my recovery week.

Sound easy? Well not really because you then need to figure out the session you want to do. For example, no point me putting in four easy runs if I want to get faster. Once you have the basis of the plan you can then work out what sessions you want to do to achieve your goals.

If you are planning for a marathon you will want to do longer speed reps than if you were running a 5k. For example at least two of my runs I run at 60% my heart rate max. The reason I run these is that it has been proven that running at a slower pace on your long runs increases your endurance and improves your efficiently which in time will make you faster. When running at this pace not only does it do that it teaches your body to burn fat more than carbohydrates which is a much better energy source to use. By doing these runs at this pace you also make your body recover and feel fresh the next day so you can go hard on your hard days. On the early days of my running I would go hard on my long runs and be very sore the next day, now with a slower pace my legs feel fresh the next day.

Remember that the plan may always need to change so be prepared to change things up regularly and because it’s in the plan it doesn’t necessary mean you need to do it because life does get in the way.

With any plan make sure its aimed for your ultimate goal, it’s like a jigsaw puzzle with small goals making the parts and once you put it altogether it should reach your ultimate goal. I like to set high targets and sometimes may not be able to achieve them. But having high targets makes you work towards them and train hard to get to them. So for example some of my mini goals for this year included improve swimming, improve running times, PB in certain races etc My main target was getting on the podium of the National Aquathlon Championships. So its very important to think ahead for the year and not just short term. When planning your plan make sure you have small targets, followed by one big target/goal. So if you are planning a marathon for example your training will build up to it followed by races leading up to it. That leads me on to the next part.

Whatever your goal is you need to build the plan for this. Most importantly, if it’s leading to one race you need to find races to build up and plot them in your plan and target them. There can be a number of reasons why you chose races in your plan and these can be things like building up the race distance or purely race practice and so on. Once you have done your races your pretty much ready to go and start training with your new plan.

Every session has a purpose and don’t go wasting time on junk miles etc. Make sure you know what you want to get out of every session. It might be as simple as running a mile and then next week increasing to two miles.

There is one more important aspect when thinking about you plan. Its fine to keep training and making sure you get easy and recovery weeks, but you must remember whatever target race you do, you need to taper for it so that you can peak and be the best you can be on race day.

Tapering plays lots of mind games, phantom pains, am I losing fitness etc ignore these factors and make sure you have a well-placed taper in place. For my races which are short, such as the World Aquathlon Championships, I will start bringing the following down over a course of weeks as it’s a big race for me. So for strength training the amount sets I do gets reduced over a few weeks and on race week I don’t do a strength session. Running distance comes down but the intensity stays high. So for example if I normally do 6x1k reps I might do 4 with different paces etc. Long runs come down too, I do the similar thing for the bike and swimming. I don’t taper for every race but for my important races this is what I normally do. Marathon plans etc will need a longer taper. Again you have to find what works best for you.

Once you have done your plan you need to access it regular and see if its working for you, your plan will change a lot. You also need to assess yourself with tests during your plan. My plan will include a long run at the same heart rate and place towards the end of my programme, so I can assess the data. I will do other assessments throughout to.  Anyway I hope this is helpful and if you need any help, give me a message.

 

 

STRENGTH TRAINING FOR RUNNERS – CRAIG COGGLE (PT)

I started working with Craig in October 2016 to get me in top shape ready for each season and with his help I have had successful seasons. He has written a blog for me about strength training to help others out.

So you are a runner and you want to go faster, you just need to do more running, right? To a certain point you would be correct, but what if you could increase the power that you exert into the floor to propel you along! Surely that would make you faster too?

There are many reasons for you to hit the weight rack with increased strength, increased power, injury prevention etc. etc. but let’s look at the key aspects of what you need to cover to get you moving faster:

  • Leg strength;
  • Gluteal Strength;
  • Core Stability; and
  • Explosiveness.

Using a mix of strength and ballistic/plyometric exercise will get you the results that you need.  Ballistic and plyometric exercises require a great deal of force to rapidly and repeatedly get you off the ground and reduce your foot contact time with the floor.

For a runner, strength training is important in order to increase the amount of force that the body can produce by increasing the stability of the joints, control of movement and importantly the strength of muscles.  This new found strength combined with plyometrics will make you a more powerful runner, force x speed = power.

Plyometrics is a very overused word within the training community, truly plyometric exercises would require a contact time with the floor of less than 0.2 seconds, anything more than this and the exercise would become a ballistic one.  For true speed development plyometrics would be your best route to get the firing mechanisms within the calf and Achilles to work at their full potential.  To put it basically if you pull an elastic band and fire it, it will cover a few feet, but if you pull it fully and fire it, it will travel faster for a much further distance.  This is what we are trying to achieve, so lets get a more powerful and faster you moving forwards…

The Programme –

2 sessions per week as well as your normal running training. These strength sessions will be built up of a combination of supersets and tri-sets to make your training time the most efficient possible (supersets and tri-sets is a fancy way of saying exercise’s put together without a rest)

3 sets of 8-10 reps of each sequence of exercises

Sequence 1 Sequence 2 Sequence 3
Squat Bulgarian split squats Bosu single leg balance
Ballistic Lunges Pogo (plyometric) A-Steps
Press ups (with a jump if possible) Bent over row Plank Rotation

 

Establishing the right weight would benefit you greatly but take it easy and don’t rush too much you should feel like you could perform 1 or 2 more reps at the end of every set if you feel like you could do another 10 its time to put that weight up!

The Squat is one of the most simple and best “compound” exercises for developing leg strength and core stability.  Some key aspects to performing this exercise would be to keep the core engaged, your chest lifted, upper back engaged with the bar pulled into your shoulders, and most importantly you need your hips to drop below the centre of the knee with the knees tracking over your toes. The reason for this is to protect your knees and the best hamstring and glute activation happens when you break parallel.

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With ballistic lunges be stable and be safe, slow them down really concentrating on landing and producing an upward explosive force for you to jump and change your feet.

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Press ups are great for improving upper body strength, but remember to hold that core in tight especially if you are making it ballistic. To make it ballistic you would exert a force to allow your hands to come off the floor and absorb the landing, if you wanted to get fancy you could always add a clap!

 

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The bulgarian split squat is great for single leg development, with your rear foot elevated on a bench you want to sink until your front leg achieves 90% angle at the knee by driving your back knee down towards the floor.

 

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Pogo’s are the easiest plyometric exercise to perform both feet together and flexed ,legs straight and you are looking to produce a jump by striking you forefoot off the floor with no upper leg help. If you feel like an idiot doing this o r struggle skipping would be a good alternative.

Bent over rows are great for the upper body, nice flat back parallel to the floor, soft knees and core engaged start to pull the barbell up your thighs towards your waist concentrating on squeezing your shoulder blades together.

 

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Bosu single leg balance, we are trying to increase the stability of your ankles with the bosu dome side up you will stand on top for as long as you can. If you are a balance ninja and find this really easy try moving the other leg around to challenge your balance.

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A-steps are a classic knee drive running drill to encourage an athlete to drive there knees higher whilst running and thus encouraging the cycle movement required for speed.

Plank Rotations are great for upper body strength and core stability. If you feel this in your back there is something wrong with your initial set up. I know people say you need to be straight in a plank which is true but its your skeleton that needs to be straight with a flat pelvis. Remember your bum is attached to the outside of your skeleton.

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And there it is your basic strength plan to get you running stronger and faster. For video guidance of this article please go along and have a look at my you tube channel where you will find Strength training for runners video covering everything we did in this article.

You Tube Craig ‘Coggles Fitness’ Coggle

Safe running guys!

Craig Coggle

Cogglesfitness@gmail.com

 

 

 

 

 

 

So you are a runner and you want to go faster, you just need to do more running, right? To a certain point you would be correct, but what if you could increase the power that you exert into the floor to propel you along! Surely that would make you faster too?

There are many reasons for you to hit the weight rack with increased strength, increased power, injury prevention etc. etc. but let’s look at the key aspects of what you need to cover to get you moving faster:

  • Leg strength;
  • Gluteal Strength;
  • Core Stability; and

Using a mix of strength and ballistic/plyometric exercise will get you the results that you need.  Ballistic and plyometric exercises require a great deal of force to rapidly and repeatedly get you off the ground and reduce your foot contact time with the floor.

For a runner, strength training is important in order to increase the amount of force that the body can produce by increasing the stability of the joints, control of movement and importantly the strength of muscles.  This new found strength combined with plyometrics will make you a more powerful runner, force x speed = power.

Plyometrics is a very overused word within the training community, truly plyometric exercises would require a contact time with the floor of less than 0.2 seconds, anything more than this and the exercise would become a ballistic one.  For true speed development plyometrics would be your best route to get the firing mechanisms within the calf and Achilles to work at their full potential.  To put it basically if you pull an elastic band and fire it, it will cover a few feet, but if you pull it fully and fire it, it will travel faster for a much further distance.  This is what we are trying to achieve, so lets get a more powerful and faster you moving forwards…

The Programme –

2 sessions per week as well as your normal running training. These strength sessions will be built up of a combination of supersets and tri-sets to make your training time the most efficient possible (supersets and tri-sets is a fancy way of saying exercise’s put together without a rest)

3 sets of 8-10 reps of each sequence of exercises

Sequence 1 Sequence 2 Sequence 3
Squat Bulgarian split squats Bosu single leg balance
Ballistic Lunges Pogo (plyometric) A-Steps
Press ups (with a jump if possible) Bent over row Plank Rotation

 

 

Establishing the right weight would benefit you greatly but take it easy and don’t rush too much you should feel like you could perform 1 or 2 more reps at the end of every set if you feel like you could do another 10 its time to put that weight up!

The Squat is one of the most simple and best “compound” exercises for developing leg strength and core stability.  Some key aspects to performing this exercise would be to keep the core engaged, your chest lifted, upper back engaged with the bar pulled into your shoulders, and most importantly you need your hips to drop below the centre of the knee with the knees tracking over your toes. The reason for this is to protect your knees and the best hamstring and glute activation happens when you break parallel.

 

 

 

 

With ballistic lunges be stable and be safe, slow them down really concentrating on landing and producing an upward explosive force for you to jump and change your feet.

Press ups are great for improving upper body strength, but remember to hold that core in tight especially if you are making it ballistic. To make it ballistic you would exert a force to allow your hands to come off the floor and absorb the landing, if you wanted to get fancy you could always add a clap!

 

 

 

 

 

The bulgarian split squat is great for single leg development, with your rear foot elevated on a bench you want to sink until your front leg achieves 90% angle at the knee by driving your back knee down towards the floor.

 

 

 

 

Pogo’s are the easiest plyometric exercise to perform both feet together and flexed ,legs straight and you are looking to produce a jump by striking you forefoot off the floor with no upper leg help. If you feel like an idiot doing this o r struggle skipping would be a good alternative.

Bent over rows are great for the upper body, nice flat back parallel to the floor, soft knees and core engaged start to pull the barbell up your thighs towards your waist concentrating on squeezing your shoulder blades together.

 

 

 

 

 

 

Bosu single leg balance, we are trying to increase the stability of your ankles with the bosu dome side up you will stand on top for as long as you can. If you are a balance ninja and find this really easy try moving the other leg around to challenge your balance.

A-steps are a classic knee drive running drill to encourage an athlete to drive there knees higher whilst running and thus encouraging the cycle movement required for speed.

Plank Rotations are great for upper body strength and core stability. If you feel this in your back there is something wrong with your initial set up. I know people say you need to be straight in a plank which is true but its your skeleton that needs to be straight with a flat pelvis. Remember your bum is attached to the outside of your skeleton.

And there it is your basic strength plan to get you running stronger and faster. For video guidance of this article please go along and have a look at my you tube channel where you will find Strength training for runners video covering everything we did in this article.

You Tube Craig ‘Coggles Fitness’ Coggle

Safe running guys!

Craig Coggle

Cogglesfitness@gmail.com

 

 

 

 

 

European and Season Review

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My season has come to an end and I am now having a rest period. Firstly It has been a great season – I have been on the podium 7 out of 9 Aquathlon races, 2 were race wins and a National Championships. I gained 3rd place in an sea 3k swim, 2nd in my first triathlon for nearly 6 years and in running races I broke a course record in a 5k, which I won. I also came runner up in another 5k. I was the Team Captain for both the European and World Aquathlon Championships for the GB team. I will be back at these races next year. I will be focusing more on multi-sport next year and will be racing in more triathlons too so its going to be exciting.

I want to thank everyone for all the support over the years and I have achieved so much since I started running and swimming in 2012. When I have a bad race I always look how far I have come, things like I couldn’t swim in 2012, being injured a lot, winning National and European medals since competing in Aquathlons in 2015, representing GB for my Age Group and being the team captain makes me very proud and hopefully my blogs and social media updates of my journey inspire others.

So onto the European Championships – a few days before I got the dreaded 5am flight over, so only having a few hours’ sleep and having to leave at 1.30am to get to the airport I was shattered but excited. We arrived in Ibiza at 9am and on the first day we did a lot of walking and looking at the sites with a couple of friends that came over the watch. I had to do a 40 min easy run that day, followed by a swim recce with a lot of the team as I organised it.

The following day I woke up feeling very ache, assuming because of the lack of sleep  from the previous day. However I had two rest days before the race. Race day approached and I was feeling very confident although still a bit sore and achy from a few days prior. The race was in the evening so I chilled out in the hotel room and relaxed and went through my race plan. I knew I was in the best shape I have ever been and couldn’t wait for the race. I met my friends and wife in the afternoon for lunch for 2pm. With a 6pm race start time I thought that was plenty of time. I then headed down to the race where I had to be out of transition at 4.30pm.

It was nice chatting to friends and after that I shut myself off from people and listened to music and prepared myself for the race. At 5.10pm I went for my warm-up which is very early but this was because we had to get onto a boat to the start of the swim. I did my warm-up and then the organisers were running late which meant by the time we got on the boat it was 6pm.

We headed off on the boat to the start line, everyone boarded the board and the boat started playing music very loudly which made it hard to chat to people. I liked the bit when we were getting on the boat and the Eye of the Tiger was playing.  We then jumped into the water one by one and waited for everyone to get in. The horn sounded and off we went. It was a non wet-suit swim and I pushed very hard at the start, I did get kicked in the face but hey that happens all the time in mass swims. I had a lot of space and when I came out of the sea I thought I had an ok swim but not my best as I didn’t feel tired.

I came out of transition and started to push hard on the run. The course was tight and tricky and on the zig zag bit just after transition I fell and slipped over. I felt my ankle go crack and a shooting pain, I then picked myself up quickly and carried on running with discomfort for a few minutes. I tried not to think about it and I carried on running. On lap two I was caught by a GB guy in my race and all of a sudden I picked up the pace and stuck with him until he went passed me at the last few meters. I finished 13th but later the result was changed to 14th – I assume someone had a penalty and appealed it. I didn’t think I had a great race as my time was well off and my run was not where I thought it would be. I wasn’t tired at the end of the race which was weird. But I came home in 35:46.

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So what everyone does is analyse their race and what went right or wrong. I am not going to be tough on myself or complain. It was just a long season where for me I didn’t perform to my best on the day and sometimes this is how it goes. Mentally when I fell I think that had a huge impact on my performance but these things happen. This is a learning curve and for next year I will be working on the mental aspect of my racing and the “what ifs something goes wrong”. A positive is that I finished strongly on the last mile. I will try to make sure a warm up is done closer to the race next time. I am going to maintain my running and swimming, will try to improve a little on those in the winter but the main focus will be on the bike.  I have started looking at my A races and B races so next year and it will be an even better season.

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Don’t be critical about your performances, take the positives and work with them. I will be back next year giving it my all. Now time for rest and easy training.

Believe the impossible is the possible

No matter how talented or how hard you train the key to your success is believing in yourself so you are able to achieve your goals.

Last Sunday I did my fist triathlon in nearly 6 years. I always believed the bike was the root of my injuries when I first took up running. With big injuries that kept me out of action for long periods of times and nearly giving up on running I turned my back on triathlons; but it was triathlons that got me into running.

So looking back at that it was wise of me as I was hugely put off by injuries. I believed I could stay injury free and after staying injury free for a while and gaining lots of PB’s I moved into Aquathlons where I went from strength to strength and have achieved some great things.

I decided last year to get back on the bike and try and do some triathlon’s this year and see if I would enjoy it. As a mental aspect getting back on the bike was very concerning for me because of the history of my injuries. I believed I could get through this and despite being knocked off my bike this year, I forced myself out on the bike and I was enjoying it. Sadly I was meant to do 2 triathlons this year but because of normal life commitments I can only do one triathlon.

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So I did the Channel  Sprint Triathlon on Sunday, very nervous and had no target, I just wanted to enjoy it. It was a sea race in Folkestone and it was also my first triathlon which was not in the pool. It was a very windy day and the swim got cut by 250m. The race started and I knew swimming would be fine but the waves going out were so strong it felt like I was being slammed against the floor. I was struggling to breathe and didn’t enjoy it, but once we turned around with the waves pushing you I was fine and came out of the sea in the lead. We had to run around 1k into transition, so I was able to pull away.

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I then came out of transition on the bike and was quickly overtaken by two competitors. I knew the bike would be tough and the course was super hilly but the miles flew by and I was out on my own for 9 miles until a group of competitors came riding past me drafting each other in a non drafting race. I wasn’t 100% sure about the rules but I knew I need to drop back so I stayed well back.

I came into transition in 8th place but was very happy with my bike performance. I then got onto the run and my legs felt awful. I started overtaking people and by 2.5K my legs felt fresh and I went from running a 6.10 mile to running 5.40s. I soon caught 3rd and went past him, I still didn’t expect to be this high and I managed to take 2nd place near the end.

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I was over the moon and shocked that I had placed, I wasn’t even expecting a top 20 placing. I always believed I could be strong in a triathlon if I worked at it. This has now made me want to do triathlon’s more next year so watch this space.

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Photos by Lee & Jo Robinson Photography

Busy month of races

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The past month has been a busy month race wise.

First up was on the 25th of March which was the Tri Spirits Hole park 5k challenge. I had won the race last year and I wanted to analyse my progress from the previous year and try and beat my time and the course record I set.

It was a gloomy day and I felt so tired as we had been looking after my sister’s dog for the week which took its toll with a lack of sleep. I knew I was going to struggle that morning as my heart rate was quite high. Anyway the course is a challenging off road course and this year it was very muddy; last year it was sunny and dry.

I decided to run the first mile hard and see how it went. I had a few people sticking to me at the start but then they fell back. Being muddy favours me as I love cross country and I am a strong cross country runner.  I had no one near me but I decided to still push hard, falling over in the mud in the process. I finished the race is a comfortable 1st place, and with a new course record of 20:40 and therefore beating my last time of over 40 seconds on a muddier course.  I was really happy with it and it was a huge confidence boost.

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Less than a week later it was the Folkestone 10 mile road race on Good Friday. A race I have never done before, but is flat and a fast course. I was in great shape and with Fleet Half Marathon cancelled a few weeks prior I was sure I could get a PB and push near to the sub 1 hour mark. One target I am working towards.

I started my warm up and it started to rain and it appeared the wind was quite strong against me. Some 700 people had entered this race with many using this as marathon prep.  The race started and I wanted to hold back on pace and not overdo it. I was aiming for negative splits, my first mile was 6.05, but then after that it got slower and tough against the wind. Another 4 miles battling the wind and I was nowhere near a PB. I then turned around on the 5 mile part and headed back. By this point I was over a minute away from getting a PB and the rain had got worse, I was soaked.

I then decided to try going faster the second half and with the wind with me I started at 5:50 per mile and went quicker per mile. The last mile was tough but I kept going and managed to finish in 1:00:13. I was over the moon with the time and I managed to set 5 mile and 5k PB’s on the way back.

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The next race the following week was the Basildon Aquathlon. This was my first aquathlon for the year and my preparation for the world championships was under the way. I came down with a head cold that week and I was very nervous. On race day the weather was awful which made the off road course so muddy, it was also a 400m pool swim which I don’t like as I am slower in the pool as I do not tumble turn. However I have been practising. I entered transition and because it was muddy on the course I had to wear trails. This made me really nervous as I have never worn trails in an aquathlon. The race started and I entered the pool. I felt comfortable in the swim but the last 200 metres I was struggling to breath due to having this cold. I entered transition and it was hard to get my trails, but good job I practiced before the race.

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I got on the run and felt good, although the trails were making me slide around the paths. When I got onto the grass and hills, I made-up a lot of time and was very wise to wear them. The course was muddy and it was such a hard run. I kept pushing, overtaking people.

I raced home in 2nd place; although the time was slightly slower due to the run course being wet and muddy. I was very happy, my swim was a few seconds better and I had the fastest run split. My work towards a successful world championships race has now begun.

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Next up was the Asics Fleet Half Marathon that was postponed and rearrange due to the snow a month later. I didn’t really want to do it because of the timing. My wife was running it too. The weather was a bit cold and overcast. I just wanted to beat my current PB of 1:23:20, so I started off at a slow pace for the first 3 miles. I then built into it working on getting quicker and maintaining the speed. I was running with another guy for most of it and with the tail wind we decided to swap who took the lead along the course to try and keep the wind off us. I managed to get quicker and we raced home in 1:19:29. I was over the moon as this is a target I thought was unrealistic and therefore took just under 4 minutes off my last PB and 22nd place. This was a distance I have struggled in the past. I was also very proud to see my wife finish as she struggled with an ankle and calf problem.

 

Looking back at all these races, I am able now to push harder in training and work towards a great World Championships.

 

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Pulseroll Vibrating Foam Roller plus Review

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I have used many rollers in the past so I was interested in how the Pulseroll Vibrating Foam Roller Plus works and helps you with recovery. I use a trigger point roller and I use the Wellbrix blocks. The Wellbrix blocks are very good at getting to the places a foam roller can not, so having a vibrating roller sounded interesting to test.

I was one of the first to receive the Pulseroll Vibrating Foam Roller Plus. It came well packaged and with some instructions, which is good if you don’t know how to use a roller. It also has a link to online videos to show you how to use it.

First impressions were that it is very much like other foam rollers. I did hard sessions before I tried this out. It has four vibrating settings; I put it on the lowest setting first and started by just placing the roller over my calf, where they were tight and knotted. I did this for a few minutes, then did my quads, and hamstring on each side. I felt very tight and sore before I used the roller so it was a prefect time to try this out.

I was pretty amazed that when I finished using the foam roller and stood up, my legs felt lighter; they didn’t whilst I was using it, but I could feel the knots and tightness going away. I felt that I could go and run again hard – I am assuming that the vibrating factor aids recovery a lot more than a normal foam roller. My Achilles get’s very tight and that felt a lot less tight afterwards.

I have been using the roller quite a bit over the past couple of weeks and I do feel this works so much better than a normal roller. You don’t need to move much but just let the roller get rid of the knots. I found the recovery was pretty impressive and my legs felt good. I am going to use this in my recovery now and I recommend it is worth the money and will aid with recovery and keeping helping you keep injury free.

PulseRoll have kindly given my followers £10 off all their products. Please use the code YIANNIS10 at the check out.

 www.pulseroll.com

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Who Am I?

I am a skinny sluggish man who decides to run a 5k Charity run for Sport Relief in 2010 at the age of 25. With not much training I thought I would give it a go. The only exercise I did was playing 5 a side football once a week. No real background in sport since I left school. The day came and I was nervous, ran as fast as I could for around 400m and then I struggled and about a mile from the finish I started to walk. I was in too much pain and tired, I got close to the finish line and started to run again as I didn’t want to let people down. I was happy to finish it but I hated it and I was glad it was over. The following year I took up swimming, well tried to swim. It was tough; the first time I went swimming I managed 6 lengths in a 33m pool in an hour. I remember I would do a length and wait about ten minutes to do the next length. This was so difficult for me but I kept at it and slowly went further and further.

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Two years later (2012) I decided to do the same again and raise money for charity in the 2012 Sport relief 5k run. This time I trained a few weeks beforehand with no real experience the race came and I was nervous again but this time paced myself and got round. I was happy and I didn’t have to walk. This time I enjoyed it but that ended there.

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In the summer of 2012 I was watching the 2012 London Olympics on TV and this is what started my journey. I was inspired by watching the triathlon race and how good the Brownlee brothers were. So, inspired, I joined my local and current running club Canterbury Harriers in September that year.  As a novice in running I kept getting injured and nearly gave up the first year, I had on-going calf injuries.  However after setback after setback I decided I wanted to carry on running and was determined to get through this bad patch. I turned up to my local swimming pool that had a triathlon class on and I gave it ago.  The first thing the instructor asked was why I was wearing goggles if I didn’t put my head in the water. I listened and learnt the stroke; she had told me to practice and my swimming was getting easier and better.

I decided to train for a triathlon and my leg was healing. However it did not take long for it to go again and this time I had to do a triathlon. I turned up to the race with a bit of a limp and was fine on the swim and bike but a mile into the run my calf felt like someone had stabbed it with a knife. I had to carry on as I was raising money for charity and after I limped back I was unable to run for nearly two months. Unfortunately healing was a problem; I would come back to running and get stuck in a cycle that every time I ran every 6 weeks it would go again.

The summer of 2014 saw me compete in a few triathlons and I was getting better however it wasn’t long until I got injured again and this time I was out for a full 3 months with an Achilles injury. I stayed positive and managed to bounce back after a long lay-off. This time I had a goal of staying injury free for longer and it worked. I ended up getting around 15 PB’s in races in 2015, which is due to the fact of keeping injury free.

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After going a while injury free for a bit, I was in the process of buying a house and planning for my wedding with my future wife. I didn’t have the time to go out and train for all disciplines so therefore didn’t have time to train on the bike. Two days after we were back from our honeymoon, I entered a local aquathlon. I was very jet lagged and was advised by a friend who is a sports scientist not to do it but I still did. I ended up coming back in 5th place and was happy with that. I took many positives out of it and then decided to set my sites on qualifying for the Great Britain aquathlon squad.

By the time September came I had already taken well over 2 minutes off my aquathlon race time and it was time to submit my time for the GB aquathlon team. After being accepted in the GB team I was very nervous and excited at the same time.

I turned up to the National Aquathlon Championships in Leeds and didn’t really have any goals but to just enjoy it. I came out the water in 45th place and as soon as I came out, I started pushing the run as it’s my strong point. The course was very hilly but I kept targeting people one by one. So when I crossed the line, I had no idea I was in 3rd place in my age group. When I found out I was third I was very proud and shocked.

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The European came round quickly and I knew I was in a lot better shape because training had gone well. Although I had a nasty cold a few days before the Europeans I was relaxed and just didn’t want to come last. The time came to start the race and we were told prior no wetsuits allowed as the lake was 26 degrees. The swim was 1000 metres so a bit further than my normal races. We started with a large crowd watching and at the 500m point we had to get out and run back in; I noticed I had a large group in front of me so I pushed hard to get close to them.  Once I came out of transition I then started my run and just went for it. I was picking people off throughout the run and I then saw two guys in my Age Group in front of me at the last 400 metres. I somehow found something extra and sprinted passed them to take 3rd on the line. Another Bronze medal and another achievement I never thought would happen. I was over the moon and something to tell my children in the future; my wife shed some tears and she was very proud of me. She comes to every race with me and has been there from the start since I took up Aquathlons and has been very supportive. Words can’t describe how happy I was and it was an amazing day for me.

As a result of my European and National age group Bronze medals I was able to compete at the World Championships in Cozumel 2016 in tough heat. I struggled and came 28th in my age group. I was very disappointed.

After this I wanted to make sure I could improve and come back stronger for the summer. So the winter of 2016 came and I was determined to improve. I had high hopes as training went very well. However 6 weeks before the European Championships this year I strained my calf and I had around 10 days off from running. I was struggling with motivation as I knew I lost all my improvement. I turned up to the European Aquathlon race in Bratislava in 2017 fit but not fully fit. I had a great run and was 9th overall in the end. It was my swim that let me down. Ten days later it was the national Aquathlon Championships – 3 days prior my achilles flared up and I was struggling to walk. I kept positive and turned up on race day with a sore foot where I came home in 2nd place in my age group. I didn’t expect that.

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August 2017 and the time came for the World Championships in Penticton and I was fully fit and in the best shape I have ever been and selected as the Team Captain. The race started and I struggled in the swim at the start but managed to improve towards the end. I struggled in the first part of the run but then got faster towards the end; I knew I had a bad swim when I came into transition behind a lot of guys I was normally in front of. I kept pushing on the run and came 6th in the World in my age group – something I was over the moon about.

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From my experience the GB races were never in my mind. If you train smart and hard you never know what path you will go down. Never give up and always enjoy your training and races.

A 10 mile road race in and around Canterbury organised by Invicta East Kent AC and sponsored by Ssangyong

2016 Season review

I thought it was best to write a blog about my season review as my journey this year has been an amazing one for me, with highs and lows.  Firstly I set up this blog and my social media outlets to inspire others to achieve their goals and great things. My hard work in training has improved me year on year. I only took up running in 2012 and swimming 6 years ago. It always amazes people when I say around 6 years ago I got into a pool and could only swim 6 lengths in an hour, now it is at least 120 lengths (3000 metres) in an hour. I really hope my journey inspires others to do the same. I have always been dedicated in what I do and I will continue this through the 2017 season.  I hope 2017 is a successful season again for me but either way I will enjoy the ride and keep inspiring others.

So the 2016 season started with an 18 week marathon program, which being a running coach I designed myself. So January involved high mileage and a lot more mileage than I have ever been used to.  I was training for the Manchester Marathon and normally I don’t go for longer distances. So I aimed high for the elite time of 2:45 if not go sub 3 hour so I could get into London Marathon for 2017. To be honest I was not that fussed about marathons and this would be my first, all I really wanted to do was London Marathon so I tried to get in this way as the ballot is so hard to get a place. So training incorporated Cross country races and I was placing higher and times were better than previous years. First stop was Canterbury 10 miler, towards the end of January, I managed a PB on an undulating course and my time was 1:02:46, where I was happy with the time, considering it was off a high mileage week for me. Doing high mileage was a huge unknown for me and was already up to around 60 miles a week. At this point my body seem to be coping well.

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February came around and I had another target race to focus on towards my marathon, this was the Deal Half Marathon in mid-February. While trying to push hard for higher mileage and getting up early most mornings before work  for easy runs, I was struggling. I kept getting ill and colds and I ended up stopping after half a mile of a local cross country and had to rest. The week after came Deal Half Marathon and I was still unwell; I done the race and started off very well, however after 10 miles my body was struggling and ended up with 1:27:04 as a time. I was disappointed as I was hoping for a PB and was quite a bit off it; however we won the team prize and a free boat trip to France so I was happy with that.

March came along and my training was becoming a struggle, all speed reps were slowing down and I wasn’t enjoying the marathon training, it felt like I was stuck in a tunnel and wasn’t getting out. I was still swimming and going to the gym throughout my training. First stop this month was the Lydd 20 miler, I was looking to marathon pace in this race and at this point it was my highest mileage week going up to 70 miles with this race. I wasn’t sure I could do it but was going to give it a go. I ended up finishing it 2:14:12 and managed to keep to marathon pace until the last two miles. So I was getting ready for Manchester. Two weeks later the next race was the Vitality North London Half Marathon. By this point mileage was coming down and Manchester was only a few weeks away.  I felt great on the race and with it being undulating was quite hard, I went for it and managed to keep a good pace and ended up with 1:23:56. I was over the moon about the time as I just got 30 seconds outside my PB.

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April came fast and I started struggling with all sorts of weird pains and niggles while tapering, Manchester was nearly here and I wasn’t looking forward to it. So it was time for the race and the night before I was told we couldn’t stay in Manchester and had to change our hotel to Bolton. That made me a little stressed. The morning of the race we left early to then find out that the road we were trying to get down, had only just closed and we had to do a huge detour which ended up me getting my wife to drive and myself running to the start line for the start. I found my training partner but I hadn’t drunk a lot of water as I was stuck in the car which was a bad idea. After training had not gone too well I decided 2:50ish would be a more realistic time.  After the mad rush to the start Steve (training buddy) and  I started the marathon; for twenty miles I felt fine and my mile splits were all consistent and spot on. However 22 miles in my calf was getting very tight and I thought it would be best to stretch it, which was not a good idea. I then proceeded and a mile later had a pain in my hamstring and I stopped, I then struggled back and managed to jog back. The last few miles were such a struggle but I managed to get 03:14:44. Looking back at it I should have drunken much more water, I shouldn’t of stopped and I would completely change my marathon training up. I was glad it was over to be honest as I wasn’t really enjoying the training and learnt a lot. After the race I took a week off and contacted my swimming coach for training.

May came along and I was in full training for my European Aquathlon. I was starting to get worried as I knew my swimming was not very strong, so I trained hard in that area. I had two races this month the Ocean Tri Aquathlon mid-May and the Vitality 10,000 at the end. I had an easy week of training at the beginning of May as I was in Cyprus and swam in the sea while I was  out there. With the marathon still in my legs I turned up to the Ocean Tri Auqathlon mid-May and finished 3rd, I was over the moon as I also had improved my swim by a minute and my running was coming along. So this was looking good as the National Aquathlon Championships were only a month away. So the Vitality 10,000 approached and my wife and I headed to the race. When I got to the race I then noticed I forgot my shorts, I was paying too much attention on wearing my GB tracksuit when leaving that I left my shorts back home. I then was trying to work out what to do and asked loads of people for a pair of shorts. A nice guy kindly gave me his spare shorts. I wasn’t expecting a PB but decided to run hard to start off with. I felt good all the way and managed a huge 1 minute 10k PB time of 36:50 I was over the moon.

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June came along and I had been training well, four runs a week, four swim sessions with 2 gym sessions as well. I done another local Auqathlon and came 2nd and was over 2 minutes quicker which was great. At this point I didn’t really have any ambitions for the European Championships but jut to go and enjoy it.

However first stop was the National Auqathlon Championships in Leeds two weeks before my trip to France for the European Championships. It was a long journey to Leeds and once I was there I helped out at the Zone 3 tent for a few hours and everyone was nice and friendly. The following day was race day and although I had won a local Auqathlon a few days earlier I was very much very tired and suffering from the races I had been doing the previous weeks. I was very nervous but got to the start line. As soon as the race started I got my googles knocked off and had to grab them and put them back on. By that time I was near the back and therefore had to swim hard, I made up ground but then got boxed in with other swimmers. I knew I had to push the run and with the course being hilly at Rounday park it was going to be tough. I came out 45th in the swim and not where I wanted to be but I pushed on to come 23rd overall by pushing it on the run, I was very happy with how I performed on the second part of the race, but when I found out I was 3rd in my Age Group and automatic entry to the World Championships in Mexico, I was over the moon.

After gaining this massive achievement and bronze medal, I had a few weeks left for the European’s. I decided to just try my best and enjoy the whole experience. The week leading up to France I came down with a bad cold and was unable to train for the whole week. I was advised to rest although feeling ill I packed my stuff and arrived in France the day before the race. It was very warm and we had a long journey from Paris to Chateauroux which made me feel quite ill again. Once there I had this buzz and felt much better. The next day was the race day and although I was feeling slightly better I was very relaxed about the race. The time came to start the race and we were told prior no wetsuits allowed as the lake was 26 degrees. The swim was 1,000 metres so a bit further than my normal races. We started with a large crowd watching and at the 500m point we had to get out and run back in, I noticed I had a large group in front of me, so I pushed hard to get close to them. Once I came out of transition I then started my run and just went for it. I was picking people off throughout the run and I then saw two guys in my Age Group in front of me at the last 400 metres, I somehow found something extra and sprinted passed them to take 3rd on the line. Another Bronze medal and another achievement I never thought would happen. I was over the moon and something to tell my children in the future; my  wife shed some tears and she was very proud of me. She comes to every race with me and has been there from the start since I took up Aquathlons and has been very supportive. Read full report HERE

Early July I had a local 10k (Les Golding 10k) and was struggling to find form and struggled and was over 2 minutes slower than my PB, I had struggled since the Europeans. I entered the Mid Kent 5 Miler and finished 9th.  I was disappointed with my time which was slower than it was last year in the same race. With Mexcio just under 6 weeks away I turned to my target race of Whitstable Surf N Turf on the 31st of July. Training has been tough in recent weeks, perhaps not enough rest in between the Euro’s and too much racing. With a minor leg problem in training recently it has been a struggle to be able to push it in the run and I have felt like my running form has dipped.

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Due to the race being a local race for me and just down the road, I was really looking forward to it and was very excited. Before I even got to the queue to register, someone came up to me and congratulated me for my European result which was nice. I then registered and took my bits to transition with quite a few people coming over and congratulating me and speaking to me about the Euro’s.  I always like a good chat and helping others; I felt like a local celebrity. I went into transition and met some locals. The sea was choppy and I got into the sea pumped up and ready to go. For some reason I was very excited about this. The swim started and it was very choppy after a few minutes; it appeared to me that I was swimming on my own. Towards the end of my swim I pushed on and came out the sea to find out that I was 1st out, not the normal routine for me, so I was happy about that and off I went onto the run part. I started to struggle but raced up the final hill, had a look around and no one was there. So I eased off to the finish line to come home comfortable in first place, nearly two minutes in front of the next competitor. This is my 2nd win overall and 2nd win of the year! I was over the moon because I love my local events and grew up in the area. It was nice to see so many people supporting the event and supporting me and cheering, I really appreciate this. I will be back next year to compete! Read full report HERE

August came around and I decided to concentrate on training and I was asked if I would kindly turn up to the Whitstable Parkrun for their 309th run for the I AM TEAM GB day. This was a day nationally celebrated for the Olympians on 27th of August. I really enjoyed myself and it wasn’t long until the World Aquathlon Championships in Mexico. Read full report HERE

The 14th of September came round very quickly and it felt not so long ago when it was June and I took home 2 Bronze Medals. I was in tapering mode, however preparations didn’t go to plan. After the Whitstable Surf N Turf I decided to rest my leg as I was getting a problem when racing and doing speed work which was making it worse. For some reason jogging was fine so I decided to take 9 days rest from running and I still had 6 weeks left until the World Championships. So I decided to do more swimming sessions and realised my running fitness wasn’t going to be affected too much. After the 9 days of not running I was back to normal and running fine.

Just before I headed off to Mexico I had five days in Greece for my cousin’s wedding, where I ran on a treadmill those days in the hotel. But I decided to shut the windows and air-con in the gym there so I could acclimatise for Mexico. It was tough and very hot but good training.

So I raced at the Ocean Tri Aquathlon on Wednesday a week before the World Championships and finished 3rd. I tried a few things different on the day like listening to music as Gobinder my confidence coach recommended. I found it helped and got me ready for the race. At the race itself, I didn’t push too hard and found my 5k time was where I wanted it to be; my swim time was around 1 minute slower but I knew that would happen as I wasn’t wearing a wetsuit. I finished 3rd and only 50 seconds off the winner, so I was happy as I took it easy and was the only non-wetsuit swimmer. I didn’t use a wetsuit as I wanted to get used to swimming without one for the World Championships.

The time came and I was off to Mexico, I was raring to go but I had a slight concern at the back of my mind as I had an Achilles niggle. I arrived in Mexico safely and the first thing I done was check the beach out for training. It was amazing, I have never seen such clear water and white sand; this was paradise. It was even better when swimming in the sea as I could see loads of fish. I had one easy one hour run a few days before the race and it was hot and tough because of the heat.

The day before the race we headed down to the ferry port to Cozumel and found out that there were no early ferries for Wednesday that would get me to the race on time. This sent me into panic mode and I was stressing about it, which didn’t help. I then went back to our hotel in Playacar and grabbed my stuff in a rush – my mind was all over the place. I headed to Cozumel and went to the Expo first to register, then I went walking round with my wife looking for a hotel for the night. We managed to find a hotel. The hotel wasn’t great but it would do for a night. After we checked into the hotel, I was more relaxed and then it was time to go to the team GB race briefing, have dinner and then sleep.

I woke up on the race day at 5am with the race at 8:50am, I wanted to be wide awake and ready to go. I always race better and train better in the evenings so it was important to be up early. I started to hydrate as it was very hot, roughly 32 degrees.  By the time I got to the race I had drunk over 5 litres of water which I found out later was probably not enough.

The race then started and I started off hard because of the different format of a 2.5k run followed by a 1,000 metre swim and 2.5k run again. I was going strong and in 5th place after a mile, however all of a sudden my pace dropped and I started to struggle. I got into transition and felt dazed. My wife usually tells me where I am in transition and I chat back but something wasn’t right as I was feeling awful. I proceeded into the sea and found it a struggle to swim the first 500 metres with my shoulders feeling dead. Afterwards I started to feel fine and started to push the swim. I came out into transition and sprinted out onto the run; I then started to find I was struggling and my pace started to slow down. I saw a person collapse near me but the last part of the race was a bit of a blur. I remember the last 100m sprinting and taking a while to move away from the finish.

Overall I finished 28th; I am happy with my performance and the heat did affect me and therefore was not able to perform to my best. This has now given me a new experience and learning curve that I can use to build on next year at the Europeans and World Championships. My Aquathlon season was over for the year. Read full report HERE

After the World Championships I had a few weeks off; by now it was October and I was running the Givaudan Ashford 10k on Sunday 9th October as it was my running club (Canterbury Harriers) Club Championships and I was sorting this out for the club. Due to my achilles problem I was advised by my phsyio not to race Sunday and run round with my wife. At first I was a bit disappointed but I knew that was best for me as I have only been doing easy training. My wife liked the idea of me running with her and pace her to a PB.  We never run together so I thought it would be nice. The day came for the race and I was very tempted to race because I had a chance to place highly in the club championships. Despite the wet conditions there was a record turnout of 48 Harriers – the biggest number of Harriers in any race since the club`s formation in 1993. That felt good as I really tried to get a lot of Harriers to do it. I helped my wife to a new PB and it was great running with her. Read full report HERE

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Next stop was the Chilham Castle 5k, one of my first running races was 5 years ago coming 3rd. So due to my injury problems and off season I didn’t target this race but as it’s only a few miles down the road I decided to do it again this year.  Having won the race twice in four years and winning it last year I wanted to retain my title. I knew I wasn’t in great shape but I have improved a lot this year and recorded some much quicker times then my current official PB’s in my Aquathlon races this year. I started the race at the same time as the Dual athletes so I had to be careful not to race the wrong person. I quickly found myself on my own in the lead, so I stuck to the plan and didn’t push too hard. The race went by so quick and I didn’t look at my watch that much. I came up the last hill and eased off. By this time I had crossed the line in 1st place and was happy to win this local event. I had kept to the plan and had negative splits; this is something I do need to work on.

I was then told by the race director that I broke the course record again by 40 seconds; I was over the moon with that. At the end of October I entered the Cross Country league in Kent (Kent fitness league) and managed 29th. Although I was very happy with the placing and had beaten guys that I don’t normally beat, I was hoping to place higher for future races.  Read full report HERE

November I raced in the second Cross Country race and finished 26th, so I was slowly improving and hope for a top twenty finish in the future.  Winter is well and truly here now and makes training hard in the freezing cold, training was becoming tough in the cold weather, I know I am a wimp. My first target now was to improve on my PB or get near my 10k PB time for the Brighton 10k.  With very little speed work leading up to it I wasn’t sure how it would go because my last race was a cross country race and it is very difficult to judge where you are with your fitness levels.  Although I got sent the awesome number 1 for the Brighton 10k race, it was unfortunately cancelled due to very bad weather in Brighton.

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So after Brighton I decided to enter the Alan Green Thanet 10 Miler on the 4th of December. A race I have raced in the previous two years. 10 miles isn’t a distance I race in regularly so I didn’t taper for this and decided to use it as one of my normal runs. Training runs had been going great at this point and I am very pleased the way they are going, I decided to try something different and start the race off slower than normal and see how it goes. I normally start out too fast and try to hang on the last few miles. The wind was against me for the first 5 miles and I think I was around 24th position after the first mile. I don’t normally count positions but I wanted to see if what I was trying to do would work. I was aiming for any time under 01:03:46 to be quicker than last year and 01:02:46 was my PB so anything around that time would be great. So I finished in 01:01:40 and I was over the moon with my time and beating one of my winter targets and nearly two minutes quicker than last year in the same race. As a result of the other Harriers doing well, we picked up the team prize and I was 4th overall and 3rd senior back.  Read full report HERE

So that is it for the year for me, I would like to thank everyone for their support over the past year on social media.  It has been truly a great year for me and I hope I can be better this year and inspire others to success. Thank you for following my journey and please  continue to follow my journey in 2017.

Winter Training Update and Thanet 10 Miler

img_5911Winter is well and truly here now and makes training hard in the freezing cold, the last few weeks I have had to put a lot of layers on for the first time in a long time.

My first target was to improve on my PB or get near my 10k PB time for the Brighton 10k.  with very little speed work leading up to it I wasn’t sure how it would go because my last race was a cross country race and it is very difficult to judge where you are with your fitness levels.  Although I got sent the awesome number 1 for the Brighton 10k race, it was unfortunately cancelled due to very bad weather in Brighton.

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So still suffering with this Achilles niggle I have to be careful with training so that I do not make it worse. Most of my runs are easy at the moment and therefore making me more efficient – you can read up about HR training from my last blog HERE.  No point training too hard and too much speed work when my main races don’t start until May.

I have been working with my strength and conditioning coach Craig Coggle for the past two months and he has completely changed up my training in the gym and it appears to be making me stronger but it is a tough session in the gym. I am looking forward to seeing the future results and will keep you updated.

Swimming wise I am still getting in the pool on a regular weekly basis but again I am just ticking over until next year. No speed work at present just technique work as no point pounding away yet. However I am meeting up with my swim coach in a few weeks and I am pretty sure the training will be starting soon.

So after Brighton I decided to enter the Alan Green Thanet 10 miler on the 4th of December. A race I have raced in the previous two years. 10 miles isn’t a distance I race in regularly so I didn’t taper for this and decided to use it as one of my normal runs.

Training runs had been going great and I am very pleased the way they are going, I decided to try something different and start the race off slower than normal and see how it goes. I normally start out too fast and try to hang on the last few miles. The wind was against me for the first 5 miles and I think I was around 24th position after the first mile. I don’t normally count positions but I wanted to see if what I was trying to do would work. I was aiming for any time under 01:03:46 to be quicker than last year and 01:02:46 was my PB so anything around that time would be great.

I proceeded with the plan and did not get carried away with people I normally run near being further away at this point. So I started off slower and by mile 4 and 5 because of the wind I found keeping to my current pace a struggle and was a lot slower at that point from the first 3 miles. I then turned back at the half way point and found that there was no wind and started to push and overtake people. I kept going and each mile I was getting faster; by the time I hit mile 8 I was in 4th place and catching 3rd. I kept going quicker and the last mile I went for it, I just couldn’t get close enough to 3rd place but I finished in 01:01:40 and over the moon with my time and beating one of my winter targets and nearly two minutes quicker than last year in the same race.

As a result of the other Harriers doing well, we picked up the team prize and I was 4th overall and 3rd senior back. When analysing my data I realised I had been 3 minutes quicker the second part of the race and managed a 5 mile and 5k PB.  I also looked at my Heart Rate max and it appears I was not near the max, so sounds like I didn’t try harder enough or paced slightly wrong.

So what next? My next 10 mile race is in January the Parker Tools Canterbury 10 miler and my target is still the same to try and improve my time and work towards a sub 1 hour time. I am going to keep my training in 6 week blogs and reevaluate at a later date. January is a busy month with the Cross Country races starting up again.

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