It's been nearly 3 years to the week since I last blogged, so why start again?
There's a number of reasons.
1) I'm starting Ironman training again and want to diarise my progress. First up is Ironman 70.3 UK in June
2) As ever, I hope I can inspire, advise and encourage readers.
3) and I feel this is the most important... In 2015 I plan to unleash my creative juices again especially in writing and music. It's something I love and have not done enough of in recent years so I plan to play guitar more and write children's books.
Bring on 2015
Tuesday 13 January 2015
Saturday 14 January 2012
I want to swim like a dolphin can swim
.. Sung David Bowie on his hit song Heroes. Well one person who can lay claim to that and being a hero to many is Chrissie Wellington.
I, along with 99 other raffle winner s, were invited along to a Question and Answer session with Chrissie courtesy of Audiofuel with whom she has released some audio training sessions.
The event was held at Bespoke Cycles on Farringdon Road in London where all matter of carbon delights adorn the walls.
After a demo on the tracks, Chrissie spoke across a number of subjects relating to training, tackling your first Ironman, winning her 4th Ironman World Champ title race, and answering my question about what makes a good coach. (Being "athlete centred" was the response).
The night finished with a signing session. She spent quality time with everyone there and gave my some very useful advice about coaching certain types of athletes.
Now I'm not a massive hero worshipper, I think you grow out of it a bit as you get older, but Chrissie ticks all the boxes: successful, inspirational, approachable, humourous and very down to earth.
One quote I will take away from the night was something her former coach Brett Sutton once told her after a tough training session.
"Some sessions are stars, some sessions are stones: all sessions are rocks with which we can build on"
And today I had a Star session. It was my fastest ever Parkrun. I clocked 20.11 at Black Park. The elusive sub 20 result isn't far off.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
I, along with 99 other raffle winner s, were invited along to a Question and Answer session with Chrissie courtesy of Audiofuel with whom she has released some audio training sessions.
The event was held at Bespoke Cycles on Farringdon Road in London where all matter of carbon delights adorn the walls.
After a demo on the tracks, Chrissie spoke across a number of subjects relating to training, tackling your first Ironman, winning her 4th Ironman World Champ title race, and answering my question about what makes a good coach. (Being "athlete centred" was the response).
The night finished with a signing session. She spent quality time with everyone there and gave my some very useful advice about coaching certain types of athletes.
Now I'm not a massive hero worshipper, I think you grow out of it a bit as you get older, but Chrissie ticks all the boxes: successful, inspirational, approachable, humourous and very down to earth.
One quote I will take away from the night was something her former coach Brett Sutton once told her after a tough training session.
"Some sessions are stars, some sessions are stones: all sessions are rocks with which we can build on"
And today I had a Star session. It was my fastest ever Parkrun. I clocked 20.11 at Black Park. The elusive sub 20 result isn't far off.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Thursday 5 January 2012
2012 goals
It's Olympic year!!! Can't believe it's here already. I'm really looking forward to volunteering at the Games and soaking up the atmosphere. I really hope it brings back this country's feel good factor like Euro 96 did.
From a personal front, my 5 year plan is well under way despite seemingly spending the past month with one bug or another. I'm aiming to do 3 Olympic races this year. So far I have Windsor booked with possibly Bristol and Hever Castle as the other two.
I also plan to ride TTs regularly as I really benefitted from this last year and especially want to try a 25 miler.
Base training is underway and the first part of the year is focused on getting fitter and stronger. I've a few races to do in spring with set targets:
Wokingham Half marathon 1hr35
Ballbuster 4 hrs
Brighton Marathon 3hr30
These are the ideal, but aren't my main focus. I will however treat them with the respect they deserve.
So that's me. 2012 is going to be amazing
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Wednesday 7 December 2011
When is a blog not a blog?
... When I don't update it for ages. This'll change as I want to keep it up to date.
So, let's start at the end. It's been a wonderful year not only because of my daughter (which is by far the best thing ever) but fitness wise I'm the best shape I've ever been in.
PBs in 5km, 10km and half marathon is pre than I could have wished for with limited training time. Yep, smart training really works.
So on to next year. With the help of Coach Kev, the 2012 plan is to get down to 2hr25 for Olympic Distance. I'm planning on three races with only Windsor booked at the moment. Possibly Bournemouth and Hever Castle being the other two.
Key to this is improving my swimming. I reckon I'm 7-8 minutes down on my 1500m time from where I need to be. It's a huge ask so will chip away at it over the next few years in my 5 years GB AG challenge.
Nothing but base training booked for the next few months. I am booked into Brighton Marathon on April 15th which I will train for but is not a key race. Try telling that to my Father In Law who I'll be running it with. I'll not let him
down.
I'm also progressing my coaching qualifications with my Level 2 running course in January. So I hope to do more to assist people wanting to run especially those new in to running.
Right, blog's back up and running, please subscribe and I'll post more very soon.
Jon
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
So, let's start at the end. It's been a wonderful year not only because of my daughter (which is by far the best thing ever) but fitness wise I'm the best shape I've ever been in.
PBs in 5km, 10km and half marathon is pre than I could have wished for with limited training time. Yep, smart training really works.
So on to next year. With the help of Coach Kev, the 2012 plan is to get down to 2hr25 for Olympic Distance. I'm planning on three races with only Windsor booked at the moment. Possibly Bournemouth and Hever Castle being the other two.
Key to this is improving my swimming. I reckon I'm 7-8 minutes down on my 1500m time from where I need to be. It's a huge ask so will chip away at it over the next few years in my 5 years GB AG challenge.
Nothing but base training booked for the next few months. I am booked into Brighton Marathon on April 15th which I will train for but is not a key race. Try telling that to my Father In Law who I'll be running it with. I'll not let him
down.
I'm also progressing my coaching qualifications with my Level 2 running course in January. So I hope to do more to assist people wanting to run especially those new in to running.
Right, blog's back up and running, please subscribe and I'll post more very soon.
Jon
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Thursday 4 August 2011
Monthly round up - Le Tour and exercise free zone
Well it's been a little while since I blogged. Where has the time gone?
I suppose the highlight has been seeing Georgie grow up. She's 6 months old now and truely a wonderful little girl. It's not going to be long until she's crawling. She's getting very close, but usually ends up faceplanting into the map. She's enjoying swimming a lot more as well and had some underwater photos done. Just waiting to see them.
Le Tour is well and truely over, but what a race this year. It was wonderful, drama in almomst every stage. We were lucky to get to see Stage 6 in Normandy. It was the longest stage of the race and we were based at teh high point of the day at St Michel de Moinjoie. There were a couple of early showers as I rode to the stage with Mel's Dad and his neighbour from their Normandy pad.
There was a real carnival atmosphere in this little hamlet, especially as the Caravane wound it's way past us. My goodness never get between a French person and a freebie. I picked up a hat which had landed by my feet only for it to be snatched from my hat by a French lady who was berating me because she saw it first. I politely let her take it... partly through fear mind you.
Anyway, the riders were about half an hour away by this time. How could we tell? The helicopters in the distance, but that was not all, the hugest black cloud I'd seen was rolling towards us. Seeing we had been standing there for 4 hours in the sunshine it looked like we were in for a soaking. As predicted teh heavens opened and thunder/ lightning surrounded us. Then, there he was, the first rider. It was the soon-to-be-thrown-into-a-barbed-wire-fence Jonny Hoogerland heading for the King of the mountains points.
Soon the rest of the pelaton came through looking decidedly soaked. It seemed the rain was following them along the route as no sooner had they passed then the rain stopped and it became sunny again.
So, through thunder, lightning, rain, beeping cars, cyclists, cheering spectators, did Georgie enjoy her first taste of Le Tour?
Nope, she slept through it... :)
Since being back the training hasn't really gone to plan so I've decided to pull out of the Olympic I was doing as I just wouldn't be fit enough. I still have two sprints at Dorney Lake coming up as well as Bristol Half Marathon. I raced Elmbridge 10k a couple of weeks ago and came in a rather disappointing 44,57. I was expecting a minute or two faster but felt exhausted by 8k. To make matters worse I got a slight tear in my right calf which until this week has excluded me from running since. Thanks to some patching up massage from Chris Bradfield I'm recovering well and hoping to crack on with training for Bristol.
I've a few busy weeks coming up with marshalling at the Hyde Park Triathlon and London to Surrey Cycle ride, chuck in 2 sprints, a family to see, training to do and work, and that's one busy me. So I'll write more when I can. That's all for now. Take care one and all
I suppose the highlight has been seeing Georgie grow up. She's 6 months old now and truely a wonderful little girl. It's not going to be long until she's crawling. She's getting very close, but usually ends up faceplanting into the map. She's enjoying swimming a lot more as well and had some underwater photos done. Just waiting to see them.
Le Tour is well and truely over, but what a race this year. It was wonderful, drama in almomst every stage. We were lucky to get to see Stage 6 in Normandy. It was the longest stage of the race and we were based at teh high point of the day at St Michel de Moinjoie. There were a couple of early showers as I rode to the stage with Mel's Dad and his neighbour from their Normandy pad.
There was a real carnival atmosphere in this little hamlet, especially as the Caravane wound it's way past us. My goodness never get between a French person and a freebie. I picked up a hat which had landed by my feet only for it to be snatched from my hat by a French lady who was berating me because she saw it first. I politely let her take it... partly through fear mind you.
Anyway, the riders were about half an hour away by this time. How could we tell? The helicopters in the distance, but that was not all, the hugest black cloud I'd seen was rolling towards us. Seeing we had been standing there for 4 hours in the sunshine it looked like we were in for a soaking. As predicted teh heavens opened and thunder/ lightning surrounded us. Then, there he was, the first rider. It was the soon-to-be-thrown-into-a-barbed-wire-fence Jonny Hoogerland heading for the King of the mountains points.
Soon the rest of the pelaton came through looking decidedly soaked. It seemed the rain was following them along the route as no sooner had they passed then the rain stopped and it became sunny again.
So, through thunder, lightning, rain, beeping cars, cyclists, cheering spectators, did Georgie enjoy her first taste of Le Tour?
Since being back the training hasn't really gone to plan so I've decided to pull out of the Olympic I was doing as I just wouldn't be fit enough. I still have two sprints at Dorney Lake coming up as well as Bristol Half Marathon. I raced Elmbridge 10k a couple of weeks ago and came in a rather disappointing 44,57. I was expecting a minute or two faster but felt exhausted by 8k. To make matters worse I got a slight tear in my right calf which until this week has excluded me from running since. Thanks to some patching up massage from Chris Bradfield I'm recovering well and hoping to crack on with training for Bristol.
I've a few busy weeks coming up with marshalling at the Hyde Park Triathlon and London to Surrey Cycle ride, chuck in 2 sprints, a family to see, training to do and work, and that's one busy me. So I'll write more when I can. That's all for now. Take care one and all
Wednesday 29 June 2011
First ever win
Two weeks ago if you had glanced towards my assembled trophies that I had won, you would have seen a solitary rugby figure when I won Sittingbourne Rugby Club Under 8s player of the year in 1985. Since those halcyon days my little rugby player has been somewhat lonely.
So two weeks ago, much to my relief, I finally got something to ensure my books would stay upright. And it came in a triathlon!!
It was at the team relay at Henley Triathlon where I was joined by speedy friends Alex and Chris.
I was the swimmer of the group w(hich doesn't say much for the other two's swimming capability
). It was a 400m pool swim which I completed in 8 minutes. Not great but it was very crowded in there. A 30 second run and I handed over to Alex for his first competitive bike event. He got round the hilly 25k route in an excellent 48.04, handing over to Chris who stormed the run in 16.47. Finishing time 1hr13min27sec. As winners we all got a trophy each and a very full winners goody bag with lots of swimming accessories and Gatorade goodies.
Well done to Alex and Chris who did the lion's share of the work, and kudos to Chris who cut his hand open leaving transition on a rusty fence and still carried on.
Training has been a bit sporadic but I'm on track with 2 months to go until the Olympic race at Dorney. I've started to include 3 strength training sessions which include a 5k row on the ergo and a session on the suspension trainer. (Thanks to Stuart Amory @inkilterfitness on Twitter for the tip).
Thanks definitely has to also go to Kevin Draper (@kevdraper) who has offered to look at my training programme and has come up with recommendations. So grateful for all your input Kev.
I had a good TT at Maidenhead last week pbing over the 10 mile course in 25.53. Another go tomorrow night so looking forward to improving that.
And final race news was the aquathlon at Liquid Leisure last Saturday. It was a charity race for Mike and Reiko Tree's Tri4Japan (www.tri4japan.com). The race comprised of a 750m swim and a 5k run. I decided to try a new tactic in the swim and start further forward than I usually do with the view to go balls out (nothing to do with the rip in my wetsuit) and see how I go. Well for the first 75 metres all was good then For the first time ever I started hyperventilating. So I slowed down and tagged on to a passing swimmer's feet. Once round the top buoy and I was felling calmer so I pushed on again and exited the water in a seasons best 13.47. After a 40 second transition I headed out on the run feeling good. Three laps of the lake and I finished in 21.20. Overall time 35.54. The run was comfortable so I knew I would have been able to go quicker. Will try harder next time.
I did say that was the last bit of news but I've just got back from a club series 5k run in Maidenhead. It was a momentous occasion as finally I reached my holy grail of a sub 20 minutes 5k. Perfect conditions and fresh feeling legs combined for a 19.50 result. Happy and tired now. Until next time... all the best
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
So two weeks ago, much to my relief, I finally got something to ensure my books would stay upright. And it came in a triathlon!!
It was at the team relay at Henley Triathlon where I was joined by speedy friends Alex and Chris.
I was the swimmer of the group w(hich doesn't say much for the other two's swimming capability
). It was a 400m pool swim which I completed in 8 minutes. Not great but it was very crowded in there. A 30 second run and I handed over to Alex for his first competitive bike event. He got round the hilly 25k route in an excellent 48.04, handing over to Chris who stormed the run in 16.47. Finishing time 1hr13min27sec. As winners we all got a trophy each and a very full winners goody bag with lots of swimming accessories and Gatorade goodies.Well done to Alex and Chris who did the lion's share of the work, and kudos to Chris who cut his hand open leaving transition on a rusty fence and still carried on.
Training has been a bit sporadic but I'm on track with 2 months to go until the Olympic race at Dorney. I've started to include 3 strength training sessions which include a 5k row on the ergo and a session on the suspension trainer. (Thanks to Stuart Amory @inkilterfitness on Twitter for the tip).
Thanks definitely has to also go to Kevin Draper (@kevdraper) who has offered to look at my training programme and has come up with recommendations. So grateful for all your input Kev.
I had a good TT at Maidenhead last week pbing over the 10 mile course in 25.53. Another go tomorrow night so looking forward to improving that.
And final race news was the aquathlon at Liquid Leisure last Saturday. It was a charity race for Mike and Reiko Tree's Tri4Japan (www.tri4japan.com). The race comprised of a 750m swim and a 5k run. I decided to try a new tactic in the swim and start further forward than I usually do with the view to go balls out (nothing to do with the rip in my wetsuit) and see how I go. Well for the first 75 metres all was good then For the first time ever I started hyperventilating. So I slowed down and tagged on to a passing swimmer's feet. Once round the top buoy and I was felling calmer so I pushed on again and exited the water in a seasons best 13.47. After a 40 second transition I headed out on the run feeling good. Three laps of the lake and I finished in 21.20. Overall time 35.54. The run was comfortable so I knew I would have been able to go quicker. Will try harder next time.
I did say that was the last bit of news but I've just got back from a club series 5k run in Maidenhead. It was a momentous occasion as finally I reached my holy grail of a sub 20 minutes 5k. Perfect conditions and fresh feeling legs combined for a 19.50 result. Happy and tired now. Until next time... all the best
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Tuesday 14 June 2011
Windsor Triathlon: report and reflection
Last Sunday was my key race for the year at Windsor. I was planning to beat last year's time of 2hr36. I was feeling fitter than last year so expectations were high.
When I started this training regime I planned to lose a stone, starting at 12st4. Come the morning of the race...
So that was the first challenge complete.
The alarm had gone at 5am and after the weigh in and breakfast Mel dropped our friend Ian and myself down near the start. The first Olympic waves were heading out. Our start was 7.45 so after setting up transition we headed over to the start.
Swim
After being slightly concerned about a shoulder twang a week earlier I was slightly apprehensive about the next 1500 metres. I set off at my usual pace and thankfully the shoulder didn't cause problems. I exited the water around the half hour mark and ran the 200m to T1. An ok transition and I was off on the bike
Bike
On leaving transition the mount line is always an area for comedy/ tragedy. The chap in front tried a flying mount and flew into the crowd bike and all!!
I got motoring and soon got onto a good rhythm. The Speedfil bottle on the bike made so much of a difference, and I was supplementing drink with Powerbar ride shots.
At this point the weather closed in and the rain and wind came down. I was heading on the only real incline when I realised something was not quite right. My fingers were so numb I couldn't change gear! It didn't help that traffic was heavy with horse boxes so I really needed to change up and down often. I was having to use the palm of my hands which meant coming completely off the aerobars. I managed to get back to T2 in about 1hr13 but had a transition nightmare as my cold hands fumbled with my bike helmet strap. It took over a minute to undo it
Run
My running had been going well in the preceding weeks so I felt I should be able to run about 45 minutes. I took a Hi5 gel as I started and soon got into a good rhythm. I saw Mel, Georgie, and other friends which was a welcome boost, especially as Georgie had made me a banner
......She's such a clever girl!
The first two laps went well in just under 30 minutes. As I rounded the last turn for the third lap, my hamstrings and quads just seized up. Game over. However, only 2 miles to go so I slowed down and enjoyed it.
I came over the line in 2hr37 and 24 seconds according to my watch. I add that as it soon became apparent that my chip had failed so I had no split times.
Reflection on the race
Initially I was gutted I hadn't hit my target sub 2hr30. It took a hot chocolate and bacon sandwich and some reflection time to realise that in the circumstances it wasn't that bad. On the day the conditions weren't great. Even Tim
Don "donned" a waterproof towards the end of the run.
My training had been concise and I have to admit I haven't done enough distance training for Olympic triathlons. For sprint yes, for oly no. I have my next oly race in 8 weeks, so I plan to sit down this week and plan a better programme including a focus on strength training and an extra weekly long slow run. I'll outline this in my next blog.
To sum up
This year is all about returning to health and fitness as well as having fun. I still want to target the GB age group squad but know it's going to be a tough time. But I'm ready to give it a bash over the next few years. And if I don't make it, then maybe the next generation might.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
When I started this training regime I planned to lose a stone, starting at 12st4. Come the morning of the race...
So that was the first challenge complete.
The alarm had gone at 5am and after the weigh in and breakfast Mel dropped our friend Ian and myself down near the start. The first Olympic waves were heading out. Our start was 7.45 so after setting up transition we headed over to the start.
Swim
After being slightly concerned about a shoulder twang a week earlier I was slightly apprehensive about the next 1500 metres. I set off at my usual pace and thankfully the shoulder didn't cause problems. I exited the water around the half hour mark and ran the 200m to T1. An ok transition and I was off on the bike
Bike
On leaving transition the mount line is always an area for comedy/ tragedy. The chap in front tried a flying mount and flew into the crowd bike and all!!
I got motoring and soon got onto a good rhythm. The Speedfil bottle on the bike made so much of a difference, and I was supplementing drink with Powerbar ride shots.
At this point the weather closed in and the rain and wind came down. I was heading on the only real incline when I realised something was not quite right. My fingers were so numb I couldn't change gear! It didn't help that traffic was heavy with horse boxes so I really needed to change up and down often. I was having to use the palm of my hands which meant coming completely off the aerobars. I managed to get back to T2 in about 1hr13 but had a transition nightmare as my cold hands fumbled with my bike helmet strap. It took over a minute to undo it
Run
My running had been going well in the preceding weeks so I felt I should be able to run about 45 minutes. I took a Hi5 gel as I started and soon got into a good rhythm. I saw Mel, Georgie, and other friends which was a welcome boost, especially as Georgie had made me a banner
......She's such a clever girl!
The first two laps went well in just under 30 minutes. As I rounded the last turn for the third lap, my hamstrings and quads just seized up. Game over. However, only 2 miles to go so I slowed down and enjoyed it.
I came over the line in 2hr37 and 24 seconds according to my watch. I add that as it soon became apparent that my chip had failed so I had no split times.
Reflection on the race
Initially I was gutted I hadn't hit my target sub 2hr30. It took a hot chocolate and bacon sandwich and some reflection time to realise that in the circumstances it wasn't that bad. On the day the conditions weren't great. Even Tim
Don "donned" a waterproof towards the end of the run.
My training had been concise and I have to admit I haven't done enough distance training for Olympic triathlons. For sprint yes, for oly no. I have my next oly race in 8 weeks, so I plan to sit down this week and plan a better programme including a focus on strength training and an extra weekly long slow run. I'll outline this in my next blog.
To sum up
This year is all about returning to health and fitness as well as having fun. I still want to target the GB age group squad but know it's going to be a tough time. But I'm ready to give it a bash over the next few years. And if I don't make it, then maybe the next generation might.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
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