Are you over training now during lockdown?

With countries around the world going into lockdown and some allowing you to go out for one form of exercise a day, this has also resulted in an increase of people over training because of having more time on their hands – could you be falling into this trap?

It is unlikely there will be any races until the end of the summer. Many people are not adjusting their training such as carrying on running high mileage for October marathons, too many runs etc. People are now thinking they can fit more training in and therefore will fall into this trap and will neglect training as a result.

My advice is don’t be tempted, it might seem like a good idea to do more during lockdown but you are going to risk an injury, and potentially get ill when this is the time when you need your immune system to not be suppressed because of what’s going on at the moment.  So I have come up with some tips that will help not to over train and how to stay strong and fit during this period. So here are some tips I am using in my training.

Firstly, scale back your training – for example, if you were running long periods of time, scale it back. A 60 minute easy run will help you a lot instead of a 2 hour run. Focus on something else so instead of doing a lot of hard session’s cut that down and replace it with easy zone 2 heart rate sessions. This way you can work on your efficiency and form. Zone 2 training has so many benefits and makes you faster. You won’t lose fitness, maybe a little speed but that will come back quickly when you train again for races when this is over. Do not use the excuse I was told I can do one exercise a day so I am going to run or cycle for a long period of time. For example, in my training I can’t swim as the pools as they are all shut now. So I have replaced my swim sessions with just one bike session & a strength session. For my running, I run four times a week with two easy and two hard sessions. I am now doing minimal speed work and running in zone 2 and therefore in total doing less training.

Rest is so important and I can’t stress how important this is and is neglected so much by people. Rest means rest, yes nothing at all. Recovery runs, rides, easy strength work etc is not rest. Rest is crucial in every plan and is when your body recovers, rebuilds and gets stronger. At least one rest day will help so much because it improves you and you make a lot of gains and keeps injuries away.

Eat healthy and try to stay out of the cupboards and fridge. If you’re like me and eat a lot it’s hard not to over eat when stuck in doors. So you need to discipline yourself so you don’t over eat. Stick to your normal eating routine and maybe add some extra fruit to boost your immune system. Eating the right nutrients and food is so important as your body absorbs these more than rubbish foods.

Focus on your weaknesses, so now is the time to work on your weaknesses and things you have neglected in the past. So for running it could be working on drills and form so it improves your running technique. In swimming, working on those swimming muscles doing land bases work that you never usually do. Cycling – if you’re like me and it’s my weakest, working more on that to improve. So there is a lot you can do.

Hope you find this helpful, it’s important we stay positive, stay safe and keep moving as we can beat this together. Don’t fall into the trap of over training, it’s fine to scale back to keep your immune system strong and healthy. Of course it’s important for our health and well being to get out, my training has been adapted and hopefully I will get to races later in the year. Now is the time to scale back and work on your weaknesses; you won’t go backwards you will get stronger.

Check out my YouTube Channel I have videos on there which will help you with you training HERE

Your race was cancelled? Stay Calm, stay positive -tips to keep your training going.

There is something at the moment on the news and around the world that we can’t escape – that of course is the Coronavirus. This virus has caused chaos around the world, with countries struggling to control this and some countries even going into a lockdown. Many events so far have been cancelled, clubs postponing training until further notice and so on. It is tough times and a situation none of us expected or have gone through in our lives. So I have written a blog on how to safely keep fit and motivated and what you can do if you’re in lockdown and can’t leave the house to maintain some sort of fitness.

As an athlete and Interim Head Coach for Canterbury Harriers I share your frustration with all your training and plans up in the air; please note that no training is a waste. Being part of clubs has changed my life and helped my health and wellbeing and mentally, I have made lots of friends too, so it will be hard for a lot of us through this difficult time.

Firstly we must listen to guidelines set by the government so that this can pass quickly. It’s important to stay calm, stay positive and keep moving forward – we can beat this together. If you are struggling for motivation just do something even if it’s just for 10 minutes – such as a short run. If you’re not feeling it after 10 minutes stop, but it’s likely you will stay out much longer whatever you do.

Like many of you my targets, goals and season plans are now all up in the air, training was going well getting ready for my first important race in May and then the virus struck. It’s ok to feel disappointment about races being cancelled and goals not achieved, but we are all in this together.

Safety is so important so I will do what I have to do to stay well and safe. So with races being cancelled, parkrun cancelled, clubs runs cancelled etc  I therefore had to change my training up as it would be too early to peak for the European Sprint Triathlon Championships in August and not knowing if that will go ahead. Don’t think your training has gone to waste because your race was cancelled. No training is a waste, firstly by training you’re looking after your health and wellbeing (both physical and mental) boosting your immune system and keeping fit. So it’s important to keep training if it’s safe outside alone or indoors.

The pools and leisure centres have now closed in the UK. So how can you maintain your swim fitness? Well the problem is unless you have your own pool, it will be a tough one, so you could work more on another area such as running and cycling and focusing more on that. I started swimming in 2012 and have really swam consistently since with only a few weeks off from it each year from my end of season break, so like many of you it looks like long periods of not swimming is on the cards. However a lot of swim training is also done in the gym where you can also do this at home. Swimmers call this land base training; you can do a lot at home, even if you don’t have any equipment. If you already go to the gym you will likely being doing some of these exercises below to make you stronger and keep injuries to the minimal.

So things like Press Ups, Sit Ups, V Sit Ups, Planks, Side Planks, Jumping Lunges, Dead Bug, Tread the Needle,  Alkeanas, Glute Bridge, Shoulder Wall Slides will help you for your core and swimming. If you have a resistance band you can do Dead Bugs with a band and that will help your core and give your arms some resistance. You could add Squats; now don’t overdo it but you can produce a circuit such as Press Ups, Sit Ups and Planks x10 reps of each and then do 3 sets and maybe add Squats, Sit Ups, Dead Bug in the same format. There is plenty of strength videos online that will keep you strong and with some small cardio workout. Just make sure when searching the internet you look at the right form and copy it as you don’t want to get injured and the workout must be what you think will help you. So not going to the gym isn’t bad at all, for runners and cyclists you could even add a few more things in like Squats, Clams and Scissors. You can Google these and find them on YouTube.

The above can be done without weights and if you have got weights you can use weights for some. So you can see there is a lot you can do without equipment. This will help with your strength and some fitness.

What about running? Well this very much depends if you are allowed out your home-  the UK government has put in restrictions that you can exercise once a day outside your home such as a run alone or with a family member from your household.  If you have a treadmill then you can pretty much do all your runs on the treadmill no problem. If you are allowed out the house then you can go running and you do your own session but maintaining a safe distance from the public.

If you only run with your club then you might need some sessions. Good sessions I like are mile reps 3×1 mile rep with 3 minutes recovery between the reps and a warm up and warm down either side, easy runs and long runs will get you through too, but I am sure you know what sessions you can do. If you don’t have a treadmill and not allowed out the house but can get into the garden perhaps you can run up and down your garden? If it’s to small what about doing drills and working on your running form? Good drills I like are high knees, A steps, heel flicks, strides; these will help your form a lot but of course your running fitness won’t be the same.

It’s important your training does not go stale so just because you’re not training with others or racing you can change your training up. If you want to do easy runs, time on feet is a good way to train. You could increase you runs by 6-9 minutes each week for three weeks and then hold for three weeks so for example if you start from 60 minutes then go 1 hour 6 minutes, 1 hour 12 minutes, 1 hour 18 minutes and hold that 1:18 for two weeks. Then have a recovery week cutting back to 60 minute runs or less. Easy runs should be easy and don’t worry about pace – the slower the better makes you more efficient and faster in the long run.

A rough guide on heart rate zones is around 60% of your heart rate max no higher – any higher you’re over training into different zones such as going in to threshold zone. Easy runs in theory should give you fresh legs not sore at all the following day and you can then run hard. If you don’t know your heart rate max, zone 2 is the right zone, it might feel slow but your body adapts and pace will come down my coach Mark Sheperd always stresses the importance of zone2 training. When you do have a recovery week keep the intensity the same but reps low. For example if you normally do 6x1k reps then cut that down to 3 to 4 reps. If you want to stay connected with people which is so important, you could have mini competitions with friends via Strava for example, that can help with motivation.

Lastly cycling – this can be done easily indoors with your bike/exercise bike. Your bike will need a turbo trainer or rollers – you can pick them up cheap now and you can do training just like you would outdoors, there are plenty of programs you can follow and even virtual rides will keep motivation and even hook up with friends and training buddies online for some friendly competition.

That’s how you can still train but you need to keep motivated.  There are a few things you can do.   A simple option is to have a recovery week, use this time to think about what you want to achieve and focus on in the coming months. There is nothing worse than pounding your body all year round and then only resting once you’re broken.

Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.

Think in positive ways at all times. Positivity can be developed by assessing training each day and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.

Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.

Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.

Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.

Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.

The world Situation is bad however, exercise wise it’s not all bad, you have lots of options with what you can do now that facilities are closed.  I believe it’s important to keep smiling, keep positive in order to move forward as we can beat this but most importantly stay safe. Motivation might be tough but I hope the tips help, setting small goals each week and taking each day as it comes in this climate is a good way to go. I will be posting videos to help with training on my YouTube Channel link HERE please check it out and subscribe.

GEL NOOSA 12 REVIEW

ASICS kindly sent me a pair of the new GEL-NOOSA Tri 12 to try and test out so here is my personal review.

So what is the GEL-NOOSA Tri 12? 

ASICS claim that this shoe boasts both lightweight and breathable qualities, making it the perfect shoe for the everyday tri-runner. Designed for triathletes and triathletes Like Gwen Jorgensen who inspired me wore the older models so I was very interested to see if these where any good?

Some of the key features include:

  • GEL-NOOSA Tri 12 maintains its unique design which you see in previous models whilst incorporating humancentric science and advanced technology to provide runners with energised cushioning for the fastest ride.
  • The shoe is designed for a neutral runner and features the ASICS Flytefoam cushioning technology to provide a fast and energetic ride.
  • Fitted with Caterpy laces on the tongue and heel to provide an easy-on for the shoe and a no-tie option, which gives runners a superior fit for their run and a quick transition.
  • Quick to get on which includes stretchy knit and reinforcement in the underlay to provide an extremely comfortable fit.
  • Breathable & Lightweight

ASICS state these features have been upgraded from previous models:

UPPER:

● New russel mesh material allows the upper to maintain durability and provides ventilation and a softer feel.

MIDSOLE:

● FLYTEFOAM™ technology midsole material is lighter and more durable than traditional mid-sole foams. This is ASICS’ lightweight mid-sole material giving you a soft, supportive feel.

OUTSOLE:

● Super AHAR™ heel plug in areas of heavy wear to extend the life of the shoe by using higher-abrasion rubber.

So how does it compare to my much loved Gel-451s?

The Gel-451s have bought me success over the past year and even the old Hyper Tri’s that I love…. So I put the GEL-NOOSA TRI 12 through its paces. When unpacking them I liked the colour they stood out, I love the colours of the 451s they stood out too so this ticked a box here as ASICS seem to get this right on most of their shoes. They felt light but they didn’t feel as light as the 451s. What I noticed straight away is that it came with tri laces, well that’s what I like to call them, but unlike the 451 that had a Boa system these don’t. However these have the hole in the tongue to grab and put on easier. This was one of the things I loved with the Hyper Tris with the tongue hole. Although I have got used to the Boa system on the 451s I prefer this tongue set up, so this is a win for me as I believe its quicker to put on and less fiddly when wanting a quick transition.

So I did some transition tests with putting my shoes on. If I set up the laces up right my feet can slip on easy without having to tighten them. So I did three tests on the GEL-NOOSA and the same with the 451s. The Gel- Noosa was a second quicker twice so every second counts so this ticks the box again.

The mesh material is impressive, not only does it allow your feet to breath it is light weight, a good feature to drying your feet after coming out the swim, so it lets plenty of air in. A feature I found very useful is that the material at the end of the front of the shoe, is like a light swade material. Now if you’re like me and in previous tri shoes my feet get hammed with hard material there and therefore toes getting very sore. So when testing this out without socks as that’s what I would do in a triathlon, my feet and toes didn’t feel it at the front of the shoe, so it was much more comfortable.

I have been put off by the Noosa’s in the past as I was under the impression they were a stability shoe and bulky, however I am very much wrong as ASICS have designed this shoe for the neutral runner with cushioning. They are certainly more cushioned then the 451s.

When I put them on they felt very comfortable, I did a few runs in them, mainly speed training as I wanted to test while on my speed sessions as if I am going to race in them I need to know if they stand the test. I have to admit I thought they would be slow but they felt super light and fast.

Conclusion I am very impressed with these, I was first put off by these in the past as I thought they were a bit bulky and not for neutral runners. The question is do I prefer my discontinued 451s or these. Well the answer is this is the perfect shoe for me and for triathlons. Its comfy, feels like a fast show and quick for transition. So for me this will be my new race shoe in triathlons and your be seeing me with these at races. I am very impressed by this new model.

You can check them out on the ASICS website here

How to keep focused & motivated during the Christmas period

Keeping motivated and focused in your training is key if you want to achieve your goals. If you are not motivated then you will struggle with your training and therefore struggle to reach your targets. There is no doubt that athletes thrive on high levels of confidence. Self-confidence can be the difference between success and failure given the fine margins that exist.

Let’s face it; Christmas is a busy time of the year for people, even if you have time off work. Things like spending more time with the family, kids being off from school, visiting people and so on, do take its toll. It is hard in the cold dark winter months to get motivated and train especially if you come home from work and its dark. This blog identifies some tips in keeping focused during the busy Christmas period.

Have a break and a recovery week during the period, use this time to think about what you want to achieve and focus on over the next year. There is nothing worse than pounding your body all year round and then only resting once you’re broken. Enjoy the food, I like to be bad and eat a lot and relax a little, after all my important races aren’t until the summer. Spending time with your loved ones give you some rest and down time.

Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.

Think in positive ways at all times. Positivity can be developed by assessing each day (training) and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.

Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.

Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.

Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.

Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.

Even if it’s just for 10 minutes get out there and go for a run for example. If you’re not feeling it after 10 minutes just go home but it’s likely your stay out much longer. It doesn’t have to be masses of training in the Christmas period.

These are some tips to keep you motivated through the festive period, hope they help?….

Givaudan Ashford 10k running with a different experience

img_5255As some of you may be aware I am currently nursing an Achilles injury.  I had signed up a few months ago to 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 minor 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.

It was the 30 year anniversary of this race with record numbers; this is the biggest 10k in Kent and attracts around one thousand runners. I do recommend this race as it is all on closed roads and you get a nice finish inside the Julia Rose Stadium.

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 decided to wear my GB tracksuit to the race and make use of it. I did feel a little uncomfortable when I first got there as quite a few people were staring and pointing at me. I also found it weird turning up to a race at the Julia Rose Stadium because that is where I train on a weekly basis after work.

So I warmed up on with a couple of Harriers and I knew that it would be a different experience running a race at a much slower pace. It was chucking it down, so I stood at the start line with my wife and when it was time to start I let my wife go in front and I tucked in just behind her as I didn’t want to put her off.  Due to where I was running I heard lots of people talking to themselves. For example one lady stressed she had gone out too fast to herself. I suddenly found myself in the way of other runners so I moved to the right to allow people to pass me. I let my wife run the first mile without any advice and after one mile I started to tell her what to do and what pace to stick to.  It was nice to see lots of runners I knew and this time I was able to cheer them on.

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The rain kept coming down and I was freezing; I thanked some of the marshals on the route. I was still tempted to run fast and it was just a weird feeling to be where I was but it was also fun. At certain parts of the course I was helping my wife by encouraging and telling her what to do; when we came up to inclines I would say to her attack the hill you can recover in the down hill section. When we came down to the last 400m I said to her its up to you what you want to do and she sprinted for 200m then eased off then sprinted again the last 100m, overtaking people at the end. I know she likes a sprint!  Well she left me behind in the sprint and she finished in 47:22, taking a huge chunk off her last PB in May 2016. I was very proud and happy for her, I really enjoyed running a race with a different point of view.

As featured on Triradar.com Yiannis Christodoulou Represents Team GB After Olympic Inspiration

Yiannis Christodoulou Represents Team GB After Olympic Inspiration

This year has been an amazing journey; my first year competing at a national and international level in Aquathlons. It all started back in June at the National Aquathlon Championships where I took home a bronze medal and two weeks later at the European Aquathlon Championships I came home with another bronze medal, this time during my debut competing for Great Britain. This led me to compete in the ITU World Aquathlon Championship in Mexico.

What inspired me to do this? Well it started four years ago, just after the 2012 London Olympic Games. I started swimming to keep fit and was a very slow swimmer with poor technique; I hadn’t run since my school days and just wanted to keep fit. Inspired by the Olympic Games, I joined my local running club, the Canterbury Harriers.

y3I slowly improved but started to get a lot of injuries.  The following summer, inspired by the Brownlee brothers, I entered a local Triathlon. Unfortunately this didn’t end well as I sustained a bad calf strain and had to jog back to the finish. I was out of action for 7 months on and off and nearly gave up running. By the time the following summer however, I had regained fitness and competed my 2nd triathlon. Sadly a few weeks later I had an Achilles injury and was out for another 3 months.

I remained positive and watched a lot of triathlon on the TV. Feeling inspired by this, I decided I wouldn’t quit and I kept trying to be the best I could be. The following year I decided to try Aquathlons and I finished 5th in my first race with 3 GB athletes in the top 5. That spurred me on and three months later I had taken minutes off my time which meant I had qualified to represent Great Britain. My greatest memory is the sprint home, 800m from the finish to pass two athletes and take home the bronze medal from the European race.

y2This spurred me on this season and I have achieved success I didn’t think was possible as I approach my mid-thirties. Looking back over the last four years, I am proud of what I have achieved with hard work and dedication. Of course, I wish I had taken up swimming and running much earlier, but it is never too late!

To read the article click here

V02 Testing – Is it worth it and can you benefit from it?

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In March 2015 I was approached by Phil Anthony from Christ Church University sports lab to be part of his research and test subject.  I jumped at the chance as Phil is an amazing runner and ran London in 02:16 a few years ago and was a national Ultra champion. I wasn’t sure if it would work and benefit me so I decided to try.

What is V02? Research shows that successful performance in endurance running is closely related to the level of aerobic metabolism that a runner is able to sustain throughout a race. This directly impacts on the runner’s ability to maintain their speed throughout the duration of a race. Aerobic metabolism refers to the body’s ability to convert oxygen, delivered to the working muscles, to usable energy. The maximal point at which each athlete is able to achieve this is referred to as their maximal oxygen uptake or their O2max.

The test consisted of a ramp test where you run on a treadmill in stages of four minutes with each stage going up a level in speed until you need to stop. The second test was a 5k time trial on the treadmill after running at 16kmph for 10 minutes.  The third test was that I had to run my long run on another day which was 1 hour and 30 minutes at 70% heart rate.

After this I was sent away for 6 weeks where I had to increase one long run by 6 minutes for 3 weeks and the other long run by 9 minutes for 3 weeks and then maintain it for a further 6 weeks.  I then went back into the lab and preformed the 3 tests like before. I was given my results and this showed my V02 max had gone down so could struggle a bit in my runs but my running economy had improved hugely and something I needed to work on more. So what is Running Economy?

A common method for assessing an athlete’s running economy is to look at the volume of oxygen ( O2) they are able to consume at a speed of 16km h-1. The average O2 in well trained runners at this speed is~52ml•kg-1•min-1. However, as an individual athlete’s running economy can differ according to their speed, and 16km•h-1 can be too fast for many athletes, it can be better to assess RE in terms of distance covered ml•kg-1•km-1. The average RE for well-trained runners, when expressed in this form, would be ~200ml•kg-1•km-1.

So mine had improved but was still poor so I was told to work on easy long runs at 70% heart rate through the winter. This was to purely make me more efficient and burn fat instead of carbs. I found I enjoyed the winter months as the training was easy and in a space of a year I had managed 15 PB in all different types of disciplines.

So I was asked to go back in August this year for another test but this time a test for the difference between running indoors and outdoors. This test consisted of a Ramp test on the treadmill, 5K time trial after running 15kmph for 10 minutes on treadmill then I had to do this on the track.

So what did I learn this time? That running on a treadmill is quicker as I was 20 seconds quicker on the treadmill. Does that help me? Probably not but the data I got from it does. I was told my V02 max was a lot higher than last year because I was purely training for 5k’s, however my running economy was still poor but much better than last year. So looking at the data the short running reps help for 5k’s but the longer distances help for the longer races. As I have decided not to do a marathon next year I will be focusing on speed in the winter but also targeting my running economy.

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Did I find the data useful and did I improve? Well I did, at first I didn’t think this would work but now I have the science behind me I can move my training forward. The first test last year did work hugely and now it’s time to put the August test in practice.

The next journey begins now. Goals for the cold winter months!

After a very successful Aquathlon year and being able to represent GB twice which was a huge honour, I have not been able to PB much in running and improve my running since the winter months. Therefore while the Aquathlon season is over until next spring, I will be focusing on improving my running on a whole ready for next season; of course I will still be swimming and improving so I have included all my targets from now to start building for another successful year.

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Please keep an eye out on my website for my current race schedule as it will be updated regularly and my Twitter account for my results.  My goals are:

  • One area is my 5k time, to officially record a sub 18 minute 5k; I have run aquathlons quicker than my official 5k PB, so I want this to now show in PB times.
  • To improve on my 10k time of 36:50 set in May 2016. I hope to do this by the end of next year. Ideally I would like a sub 36 minute 10k.
  • To improve my 10 mile race time of 1:02:46. I would like to take off a big chunk. I aim to do this in either a race in December 2016 (Alan Green 10 mile race) or January 2017 (Parkers Steel Canterbury 10 miler). With the main aim of running a 10 miler under an hour in the future.
  • For a half marathon, I aim to PB this year to beat my time of 1:23:32 set nearly two years ago. I don’t do many half marathons so next year is a focus to do a couple and improve on my time. With the main goal of dipping under 1:20.
  • Build on my swimming and to improve my swimming times over the winter.
  • To have a successful cross country season with Canterbury Harriers.
  • Work and prepare with Gobinder (My confidence coach) ready for next season.
  • Strength training through the winter.

These are my goals for the quiet winter season which will keep me ticking over until spring. I have in mind my goals for next year in Aquathlons but will set these out in the New Year.

So I have treated myself to a new pair of Adidas cross country spikes and a pair of Adidas Ultra Boost. So what’s next for me? Why have I chosen these targets?

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Well because of all the aquathlons this season I was unable to record PB’s in my road running races, so this is the target for the winter months. The good thing about the winter is that there is not many road running races so I can focus on a good winter of training ready for the spring. Being a running coach I have sorted my plan out for the next 6 weeks, so I will be doing 6 week loading plans with the 7th week easy running and then start again. I will revaluated myself every 6 weeks and target what area is needed in my running from this. I am looking at targeting quicker times in half marathons so will be doing a few of them and building up the endurance for this. I will also be competing in some of the Kent Fitness League cross country races because this is important to strengthen me up ready for the summer.

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I have decided that swimming is an area I need to improve on a lot for next season and I will be working with Matt my swimming coach in December. This is much earlier than the previous season as I only started working with him in April and only had a few months to get stronger and faster.

I am a regular gym user and like to do weights in the gym twice a week depending on training. I figured that I needed help in this area so shortly I will be working with a strength and endurance coach. This is going to be very important to build strength up to make me stronger and faster and keep those injuries at bay. I am looking forward to this and it is going to be a new experience for me. I will keep you posted about this in the future.

Another aspect to improve is my confidence; I have just recently worked with Gobinder who has already helped a lot and we have implemented aspects ready for next season. I look forward to this journey as we have just started and look forward to the end outcome.

So what’s next?  Well keep looking at my current schedule as I will update it regularly. I have had two weeks off from training since the World Championships and to allow my body to fully recover. Unfortunately after the race I picked up an Achilles injury which I am trying to manage. I have slowly got back into running and swimming but only easy sessions and I enjoy the free time I have now.  I have entered the Givaudan Ashford 10k on the 9th of October as I organise the Canterbury Harriers Club Championships there, so wanted to run it. I am not fit for the race due to having a rest and I am yet to decide whether to run with my wife or to just race it and see where my current fitness levels are at the moment. I have also entered the Trispirit Events Chilham Castle 5k the following week which will be the first week of proper training. I have entered this because I won it last year and hold the current course record and it’s only a few minutes away from where I live so I wanted to do it. Ater this the hard training really begins with a target race being the Brooks Brighton 10k on the 20th of November. This is the race I hope to be fully fit for and hopefully knock on the door of a PB.

The World Championships experience

14292532_10154332576330225_815161498534774009_nThe 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. Could I do it again?

I was in tapering mode, however preparations didn’t go to plan. After the Whitstable Surf and 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 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.

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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.

I then went and put my stuff in transition and I soon found Alastair Brownlee walk past me; he was racing too. It was a huge honour to be in the same race and transition with him.

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The race then started and I started off hard because of the different format of a 2.5k run followed by a 1000 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. It seems all the European Athletes suffered as the heat was awful, however I enjoyed the experience and hope to come back even stronger next year.

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On the evening of the race it was the parade of nations, which was a great experience  to be part of it.

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I have set new goals and targets and you can read this soon on my blog.

I am Team GB

I was asked a few weeks ago 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.

As it was a local event and only down the road, I was over the moon to be asked and was quite shy about it. So I turned up very early on the day, with my wife who was running the parkrun. Everyone was very friendly and chatting to me. The run director introduced me and said “This is what a real athlete looks like” I liked that however found it slightly embarrassing! This parkrun is special to me as it was where I started running my first 5k’s and won the Whitstable Surf N Turf recently, so it was nice to come and support them. I also used to train down there a lot when I lived nearby.

The Whitstable parkrun had record numbers of 259 runners. Well done to Jacky, the race organiser, for getting this started.

I had a lot of runners coming up to me after the run and families asking for photos with me, that was a nice touch. I really enjoyed the day and was very happy to be asked. Thank you.

I would always recommend a parkrun, because its very good training and you get to meet other people that share the same hobby as you. It was nice to see lots of Canterbury Harriers supporting the run, a few of them are below.

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You can read the full report from their run director here.

http://www.parkrun.org.uk/whitstable/news/