World Championships and Spetsathlon Sprint Triathlon Update

So arrived at the World Championships in good shape, despite getting a cold and a grumpy tendon, which luckily did not affect my training leading up to this although it was painful. Although I was very worried about my leg as it was getting worse, but once I was tapering and doing easy training it started to ease off. These thing tend to happen a lot to me leading up to a big race.

So I was very confident on a good race on race day, we were staying in Vigo so we were around 20 minutes away from Pontevedra where the race was. So on race day I woke up and felt much better as I was also not feeling as tired. I was very tired that week from illness and walking around London watching my wife run the London Marathon. I have to say watching the London marathon is truly special and highly recommend going up to watch it.

I knew I was in great shape and if I could get through the race with my tendon problem I was confident it would be a good performance for my last World Aquathlon Championships. Race day arrived and I headed to the race, nervous but excited as normal. The event looked like it was going to be another one to remember, people so friendly, athletes chatting to you from across the world, made it have a real buzz about it.

So I got to the start line in the 19-39 year old wave, the temperature of the river was around 13 to 14 degrees so not warm but it seemed a lot colder than that. The first half of the race was up stream and against the current so this was going to be tough. I got into the river and was freezing, I headed to the start line and waited for the horn. The horn went off and my plan was sprint for around 100m metres, the swim was tough with loads of people around me. The first 500m was tough and it felt like it was taking a while. Once I hit the turnaround point it was much quicker being pushed with the current, however I could feel the water was cold and my hands and feet were not warm. I came out into transition which was a long one, about 250m long as I walked the length the day before.

My swim was not my fastest in fact it was my slowest by a few minutes, but this was to be expected in the conditions. I came to my box and took my wetsuit off, I was freezing although it was very warm outside of the river. I then left transition for the run and I was feeling faint and wobbly because of the cold water. After a minute I was warmed up and I attacked the run, hunting athletes down and passing them, I felt good on the run. I came home in 7th in my Age Group and first Brit back. I was over the moon and it was my best performance by far. I couldn’t do much more, my swim could have been better but I can’t complain due to the lack of open water swimming in the UK. My run was the 4th fastest in my race.

I have achieved more than I could ever of dreamed of since qualifying in 2016, 1x European Bronze, 3x top ten World Champs finishes and a National Championship title, Team Captain etc in Aquathlons and to represent GB in my AG at 4 world Championships. As many of you may know as I have achieved everything I wanted to in Aquathlons and this was my final World Aquathlon Championships, I am not shutting the door on Aquathlons but I may come back in future years but next year I won’t be competing for the GB aquathlon team, even though I have an automatic place from this year from today’s result. As I will be concentrating on other sporting and life goals I still have the Europeans and the Nationals to go and now targeting these and who knows I might be back in a different sport but this year was all about me focusing on newer goals.

So I got back from the World Championships and went back to work for a few days before I headed off the Greece to a tiny island called Spetses to do the Spetsathlon Sprint Triathlon. I was kindly invited by the organisers to compete and I thought why not as I am moving more to triathlons this year.

My wife and I left home at 2am in the morning and finally arrived in Spetse at 5.30pm. It was a long day with flying to Athens and getting a boat across to the island. When we arrived the island looked small with no cars around and horse and carts being used a taxi’s. The whole island seemed to have a buzz because of the event.

We arrived at the Klimis Hotel which was a lovely hotel and we had a sea view. The organisers had left a goody bag and some tops with my name on, which were awesome. At 9pm we were invited to have dinner with the organisers and the athletes. That was an amazing experience talking to Elites, Pros and Olympians. Some athletes had gone to the Olympics and come back with medals.

The following day they had swimming races and I was due to race in the 1k swim. However I was just shattered from travelling and decided not to race, but went down to watch. I should of done it now thinking back to it. Later that evening they had a cycle race and the 5k charity race. I went down to watch and my wife was running in the 5k so I watched her and cheered her on. I then picked up my hire bike which I was using for the race.

The whole island was buzzing from the event and the following morning was at the Triathlon event, 750m sea swim, 25k bike ride and 5k run. Everyone headed to the start, the organisers then started announcing the Olympians etc who was competing. I was then announced and I started getting nervous as I was nowhere near their level. The race started and I managed to get on the back of an Olympic medallist and was able to stay with her for all the swim. I hung on and came out with a huge PB, I raced out of the sea onto my hire bike. Unfortunately it wasn’t my own bike so was a struggle. I lost a lot of time on the bike and the course was brutal, it was so hilly my legs were screaming at me. Having lots of people overtaking me wasn’t doing my confidence any good. So I kept thinking to myself, keep the legs spinning eventually you will start to come downhill. I then got back into transition and headed for the run, surprising the legs felt good and I cracked on targeting people one by one. I was getting quicker and quicker the longer I was running and then I finished 13th overall and 3rd in my age group. I was very happy with that considering the level of athletes here. I also had the 2nd quickest run so I was happy with that.

The spestashon was a great event and I highly recommend this event to anyone. I would love to come back and thank you to the organisers for inviting me.

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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.

Warm-ups – do you do them & why they are important

Lots of people do not do warm ups before their sessions so I wrote a short blog.

A warm up can be defined as a period or act of preparation for a performance or exercise session, involving gentle exercise or practice. This is also known as the pre-match warm up.

With anything in sport if you don’t warm up the muscles you will get injured; you need to get your body loosened up ready to go. Thousands of people every Saturday turn up to parkrun and stand there waiting for it to start and then fun hard with no warm up, this can bring on injuries. I do wonder how many people get injured from this as a result from going from one extreme to another. The younger runners are the worst and think they don’t need to do this. No warm up is just going to end in disaster purely because your body is going from being cold to trying to get it to work at its max.

Warm ups don’t have to be complex and can be easy. Ii warm up for every session and before my races. On speed sessions and race day I do a structured 9 minute warm up.  For example my running warm up is 3 minutes at an easy pace and a certain heart rate zone, I then ramp it up for the next 3 minutes which is my 60-70% heart max and for the final 3 minutes I go 90% heart rate max and this gets me ready to race and works all the energy systems. Since doing this warm up I have gone into sessions and races hitting my target times.

A warm up doesn’t need to be complex it can start off with a brisk walk for something like 3 minutes. This is ideal as it is low intensity and eases you into it and then you can pick the pace up. Adding strides helps the blood flow more and activates your fast-twitch muscle fibres. I would also throw in some dynamic stretches such as squats.

Once you have done a warm up you are ready to go. You have to experiment and see what works best for you. I do hear quite often that runners say it takes them a few miles to get going; but these same people haven’t done a warm up. I think you need to make sure you hit your energy systems so you are ready to perform your best. No point turning up to a race saying it took me two miles to get going and missed out on a PB/medal etc. It’s important you give your body a little taster of what you are going to expect.

Some things I see before races is people stand at the start lines cold and stretching but doing static stretches. This is also a chance for a disaster to pull a muscle. There’s tons of stuff on the internet so see what drills, dynamic stretches and warm up you would like to do and have a go. But remember warm up is key to get you ready and going.

I also took part in a research study on the benefits of a well-structured warm up and if you can improve from this. I did this last year with Hannah from the Kent University sports department and found that it improved me. Now I mentioned earlier about my 9 minute warm up and this is where I got my warm up from. Before I used to just run an easy mile which didn’t do me any benefit at all. So the science behind this study was to get me running my speed sessions and races faster as I was fully warmed up and my body was ready to go race pace.

So this study included me doing this warm up twice a week. I used it on my weekly speed sessions and races throughout a three month period. Each month I had to perform my warm up as planned on a track with Hannah, so 3 minutes easy, 3 minutes long run heart rate and 3 minutes race pace. She then took blood samples every 3 minutes to see how my body was reacting. I then had short breaks where I did other samples and went back out on the track and ran 12 minutes as hard as I could without looking at my watch. So quite hard to pace if you are not used to not using your watch. The first test of the study covered 3,040 metres, which I was a little disappointed with because I thought I would be covering more distance. However, every month after that I had improved by the last test and had run 400m more in total. A huge improvement, so it shows that you can improve with just a structured warm up before your races and training. The point of this was to get you fully warmed up and ready for your session/race therefore in theory able to run faster/harder instead of taking a while to warm up.


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

 

 

 

 

 

CEP clone recovery tight review

 

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Being an Ambassador for CEP I get to try their products and test them. So I decided to review and test out their Clone tech recovery tights. I am a huge fan of recovery and I do think CEP products are the best on the market. So will this product disappoint me?

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A bit about CEP – unlike other compression companies, CEP markets its products around its medical history and supplying the medical industry around the world.  It is owned by a leading healthcare manufacturer. When researching their products I noted that they were of high quality compared to other brands; the compression in CEP products is medically graded and incredibly safe and effective as a result. These products are all focused on recovery. Recovery is very important as lots of people don’t rest up enough so people turn to recovery socks to aid in recovery and of course help with performance.

So on to the review, I was asked to go to my local CEP retailer which in this case was the Bay Running Shop and get measured up for these tights. I had my ankles, calfs, waist etc all measured. I wondered why this had to be done but this is because they clone your lower half of your body. Every measurement has to be spot on and for you. This means the product takes a few weeks to arrive but is tailored just for you when it gets made. You can also put letters on so I asked for YC my initials in sliver; looks pretty cool to be honest. But you can choose gold if you prefer that colour.

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The tights arrived in a nice fancy box with a certificate that says you have been cloned. So a few days later I was at the World Championships and the evening after the race I put the tights on for a few hours and the following day my legs felt pretty fresh. Now the tights come all the way up to your waist which means unlike the compression socks they compress your whole lower body. I decided to use them after my long run and in this case 14 miles my legs were pretty tired and I had them on for most of the day and my legs seemed to be fresh in the evening. The next day my legs felt fully recovered, I kept feeling like this when using them after my training.

The tights are pretty hard to get on but once on they are fine, its important that they are tight. Once on you can put your work clothes etc over the top and no one will know you are wearing them.

My conclusion is I love the CEP products and use their products all the time, at the moment of typing this up I am wearing my Calf socks. These tights come at price and just like a cost of a pair of decent running shoes so worth the investment. I am huge on recovery and recovery is where all the gains are made. So I would highly recommend this as a must have product for recovery and to use after any session and for injury prevention.  I use these before races too to help the blood circulate.

You can check them out at the following at CEP here

Recovery tights are available at Bay Running Shop complete personalised 18 different measurements here

 

 

 

 

 

Roadhawk FF2

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So I loved the original Roadhawks and I did write a blog review last year. So I couldn’t wait until I got my hands on the new Roadhawk FF2. I was very interested to see if this new version was any better? I loved the old model and had quite a lot of pairs. I used them in my speed sessions and my races where they provided me with 5k, 10 miler and Half marathon PB’S.

So on to the review – first impressions they looked bulky like the old model but I didn’t let it put me off as the last model I ended up loving them and they were actually super light. The materiel/mesh around the shoe was different which allows more air to get into your feet, making them more breathable. The colour was pretty cool like the last model. So far they looked good.

Looking at how they compare to the previous model:

Roadhawk FF2                                Roadhawk FF
Weight 9.35                                        Weight 8.1
Heel height 21mm                            Heel height 25mm
Forefoot height 11mm                     Forefoot Height 7mm

 

So it is clear the new model weight is slightly more than the last model from the above. However you can’t notice the difference and they still feel super light. I liked the heel drop on the previous Roadhawks, as it seemed to make me run on my forefoot more. It being a bit lower on the new Roadhawks was a concern at first for me, but after using them they seemed to be fine; the forefoot height was slightly higher and again didn’t trouble me.

The Roadhawks felt even more comfortable which was a good sign. A feature I found which was important was that the grip underneath was much better and replaced the old one which I found slippery in wet conditions. The grip is the same as the Dynaflyte so this is a massive improvement from the last model. Better grip means you can run faster.

My conclusion is overall the new model has had some upgrades which I like and I think has improved the shoe overall and is one of my favourite models by Asics. I think they still feel light and even more comfy and with better grip to help you get that PB. If you are a fan of the previous model than I highly recommend these.

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Experience….

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I have learnt a lot of things since I took up this journey in 2012 and have decided to write a blog about things that might help others.

It is not all plain sailing along any journey and there will be many setbacks but also some really good times, which most of the time outweigh the setbacks. It sure is a rocky road and injuries can be a nightmare but from my experience there is no point moping around about an injury as it’s the way that you bounce back and move forward which really counts. When you first get an injury you think it’s the end of the world and you think things like ‘will I ever be able to run again’. Your mind can play many tricks with many phantom pains. In the early days when I was injured I used to sulk however these days if I get injured I firstly look at my training plan and wonder what I did wrong and correct this. I would also cross train, for example if I can run I will go pool running. It doesn’t sound too bad does it?

I find that I used to train all year round without a periodic training plan. Most people train all year round and spend much of it on the side-lines injured. I found that taking a full week off or more now and again works well and I feel like I have a proper recovery and mentally feel better and ready to train again.

Like with many things experience is the key, you learn from your mistakes over time and sometimes it’s best you make these mistakes. I know this sounds a bit odd, but when looking back at all the mistakes I made in the past I learned a lot and improved hugely. My journey began in 2012 and when starting out in any sport it is a long road ahead and when you look back you see how far you have come along. I remember struggling with Canterbury Harriers running an easy run. It does take time and you have to be patient, but at the same time remember to change your training up. If you don’t change your training up over the course of the years you might struggle with your goals. I now look back at my old plans and know that something that worked last year may not work this year, so I need to change it up.

I believe that hard work and determination is a much better trait to have then talent. I am not talented and have found over the years that working hard will pay off in life. Its easy to go into a session taking it easy but you have to remember if it is meant to be a hard session rather than an easy session. I used to run my long runs as fast as I could and suffer for days. Now I run at an easy pace and I now run quicker than I did back then as my body has become more efficient.

People can be harsh and the old saying goes, people want to know you when you are doing well and don’t want to know you when you are not doing well. Social media is a funny old thing and I have come across more and more negativity towards people because of their ability in sport. Let’s face it no one is perfect and you should be proud of what you do and do not allow anyone to bring you down. They have no right to bring you down,  let them be and ignore them.

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Learning is always important as you can’t always get things right and must understand this. I have had some great races when I didn’t expect to do twell and I have had some bad races when I expected to PB for example. I used to look at what others did and wonder why I couldn’t achieve this. Looking back at this, it is the wrong mind set and do not copy someone else as you are a different person. When having a bad training session or bad race, don’t dwell on it but instead take the positives out of it, look at what went went wrong and move on from it.

Setting realistic goals are important so you can work towards achieving them and exceeding them. I like to set mini goals throughout the year to achieve.

This is also key for my World Championships race. So I am off to Denmark on the 10th of July as I am competing at the World Aquathlon championships on 12th, of course I am very excited about this but I am also very nervous.  This will be my third World Championships and although I have a target to be in the top 10 which I know will be hard, whatever the outcome I will be happy with it as I am just proud to be there and to put on the GB kit. Not only am I proud I have also been selected as the Team Captain for my Age Group again so looking forward to giving something back to the team.  So from my previous experience I am looking forward to it and I know I will enjoy the experience.

Training does take its toll and balancing it around work and a family life is hard. I am very much looking forward to getting this race done and 10 days later the National Championships. Once these are out the way I am able to concentrate on less training for a few months as I need the recovery. Don’t get me wrong I do really enjoy the training etc but a lot of people don’t rest and this is where problems occur such as injuries. Preparations have gone well, despite feeling unwell a few weeks ago and easing off training, It is always important to listen to your body. I have managed to come 2nd and 1st in my last two races so I am ready.

Mentally this is so important that I keep a right frame of mind which can be hard. People have asked me what I do before races to relax. I like to spend a day taking it easy before a major race and I normally watch motivational videos and speeches. On race day I will listen to music before the race and keep focus on my race plans.

People like quotes so I am leaving this one here “Be proud of yourself and don’t let anyone put you down”

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Naked Runner Sol Invictus Range Review

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I got to try out the new Naked Runner sunglasses the Sol Invictus range, where Naked have kindly allowed me to test and try out, so here is my review.

They come in a nice box and with a glass pouch. However I was a little disappointing the glasses didn’t come with a hard case. I am a big fan of hard cases but its not a problem and of course I am reviewing the glasses not a case.

First impressions that they were a little bulky but I like that, where they only weigh 5 grams. So this makes them feel really light. The next thing I notice were the nose pads. I have problems with sunglasses as I find that a lot of sunglasses do not fit me right or they just look wonky on me. The nose pads are adjustable, which allows them to move and adjust so they become a perfect fit on your nose. This makes them a perfect fit for me.

With the glasses being bulky I felt they made them very robust and not only did they feel great, they felt great on. I tested these on my speed sessions and my long runs which was to a max of 14 miles and I had no problems at all. In the past I had glasses start to hurt my head and dig in but I didn’t have this problem with these. I do believe these glasses will last a long time.

Next looking at the overall design and the design does make them look pretty cool while wearing them. You can also put your own prescription lenses on them too as this is a new feature that allows you to do this. Which I think is a very important feature and I am sure there is a high demand for this.

Another feature I notice when looking at their website is that the frames come in 5 different colours and there is 9 different lens shades which Is good if you like to make your own choice and not stick to a standard pair.

My only suggestion would be if you do use these for very long runs it might be better to have a rubber option around the ears. Overall I am pretty happy with these sunglasses and I think they are worth the investment.

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ASICS GEL 451 REVIEW

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I was very interested to see what the Gel 451 trainers are like as I was a big fan of the Hyper Tri’s. It appears Asics are no longer making the Hyper Tri’s and these could well be a great replacement.
I was very interested to see what the Gel 451 trainers are like as I was a big fan of the Hyper Tri’s. It appears Asics are no longer making the Hyper Tri’s and these could well be a great replacement.

I loved the Hyper Tri’s and used them in my Aquathlon races and what I liked about them is that they had a hole on the tongue of the trainer where you could grab it and put your foot in the shoe quickly while in transition. The 451 has not got this so here is my review.

First impressions, I really like the blue and Orange colour it looks funky. My concern was there was no hole in the tongue like the Hyper Tri’s so will this be easy to get on when coming into transition? However it has a boa closure system.

The shoe looks very similar to the Hyper tri and is very much a racing shoe. The shoe is wide and very comfy, however you will need to go up a size, just like the Hyper’s. I used the 451 in training and in my aquathlon race and I was very impressed. I thought I would struggle to get them on in transition but I didn’t the Boa system was great as it replaces the normal laces and you can turn is on for quick fasting.

What I have been impressed by was the Boa system. This allows you to have the shoe very loose. Once in transition its easy to slip your foot on, you then just turn the Boa round slightly and it does the shoe up and then you are ready to go. I thought having that on the side of the shoe would be uncomfortable but I had no problems at all.

Conclusion I really like the 451 and these will be my new shoe for Aquathlon races. They are light and fast and I felt good with them on. I recommend these.

 

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Very proud to competing for GB again this year!

Quite a few people in recent weeks have been asking me if I am competing for GB again this year so I thought its time to write a blog about this as it has been a while since my last. Firstly thank you for the support over the recent years and I am proud to announce that after a fantastic season last year and finishing 6th at the World Championships in my age group last summer in Penticton (Canada), I therefore have gained qualification to the World and European Aquathlon Championships and I will be competing in those races this year. Just in case you don’t know what an Aquathlon is, it is like a Triathlon but without the bike part. Normally consists of a 1000 metre swim, followed by a 5k run.

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I am honoured and very privileged to be able to represent GB the past few years and again this year. I am very proud of my achievements in just a few years which as seen a European medal and two National medals. I am very much excited and looking forward to competing again. Working for NHS has allowed me to train well due to the flexi time, where I am able to train after work something I am very grateful of.

I started increasing my training since start of the year, it is hard work balancing training around work and trying to make sure I get some time to enjoy other things etc. A few of you have asked what kind of training I do, so here is a bit of an insight into my training. Straight after work I start my training around 4.45pm and I am normally home around 7.30pm most evenings, I prefer to have Saturday off training normally so I can do things with my wife and family. So my training for a typical week consists of the following 2 Strength training sessions in the gym, 4 runs a week, with around 30-40 miles per week. 4 swim sessions a week and a normal session consists of around 3500 metres and a bike session with at least one full days rest per week, sometimes two. Its pretty hard to maintain it and keep it up, cant wait for October as I will take a full month off.

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I do believe that you don’t have to be talented but working hard and being determined will pay off. Listening to your body is vital so if you get any niggles I then I back off. I always like reading peoples backgrounds and how they have got into running etc. I know a few in the Trust have taken running up in recent months which is inspiring as we all have to start somewhere. I only started running in 2012 as I was inspired by the London Olympics with no real background to sport and took up swimming just over 6 years ago and looking back now I couldn’t swim so if you are taking up sport, keep at it as you will get the benefits in years to come. I took up running to keep fit but nowadays I think its more because I like food too much. If anyone is looking for advice with their training, just drop me an email. I am always happy to help.

Anyway the countdown begins and first stop is the World Championships.  The World Championships this year is in Denmark in a place called Middlefart in July. So my training prep is all tailored for this event at the moment. I am hoping to target the top 10 this year and if I can place higher even better, but most importantly I just do it as I enjoy it and love the experience. I then will be competing at the National Championships in Peterborough which is only 10 days later. This does not give me much time to recover and training wont be ideal as I will only be back in the country for a few days before. In regards on targets for this race, 2016 was a Bronze medal, 2017 was a Silver medal so maybe there is a trend….I will try and target the podium again. If I did get another medal I would be over the moon. After the Nationals I have the European Aquathlon Championships in Ibiza which is at the end of October. Which is quite late and means it’s a long season ahead, but I have decided after this to take some time off all exercise for a few weeks to a month and decide if I want to continue this journey.  Anyway my target for this race will be to try and get into the top 10 in this race.

What I have learnt over the years is that experience in any race/training session is so important. I do get very nervous when these races come up and I get phantom pains/niggles, but I have learnt to keep a positive mind and try to relax. I do get very excited when these races come up and I like meeting athletes and sharing stories from different places around the world. But remind myself that this is just a hobby.

 

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