'Potterneering' and a new gym

4^th April 2016

New Gym

The cough has eased considerably since last week, it almost seemed to disappear overnight, I was recommended 'Broncostop', lozenges which are 'tyme' based, not sure if they contributed, at least I am now nearly back to normal the odd coughing fit, but thats all. Last Month I managed to run 83 miles and cycle 276 miles which I am pleased with, given the grotty weather we had. The running miles were slightly down on last year as the Grizzly was early March, so I eased off after that and then there was a French holiday where I didn’t run. Cycling wise, I knew I had to get a few miles in to ensure I could ride a 100k+ for the Wareham Audax. My next event will probably be Dustman Daves Doddle next Sunday a 110k from Bishops Lydyeard and heads over the levels to Yeovilton and back, not many hills and a nice route. This should be followed by the Turf and surf Audax down near Newton Abbott and goes over Dartmoor, so a few more hills.I dont have any runs planned although was tempted by the 5 tors on Bodmin next weekend, 8 miles over 5 tors on Bodmin Moor starting from the wonderfully named 'Minnions' I did it two years ago on a freezing day, and really enjoyed it, not quite sure I have the running fitness at present though.

I did manage a nice 47 mile bike ride yesterday morning before the doom and gloom of the grey skies moved in for the afternoon, over the levels once again, this time not flooded!! I even managed a good 15 mph average speed. 

An 8 mile run in the week also confirmed I still have some ‘left over run in me’ despite the coughing!!

This morning I attended my first Spin class at the new 1610 gym, I did an early morning [7:30 ] session, which only had 6 hardy souls there, nice facilities, much better than the old ones. I did reach 80% hrm quite quickly and put this down to no spin session last week and the leftover of my cold, so will be interesting to see how it goes over the next few weeks.

So a quiet week really, no major events etc. to report on. But! I have invented a new word/activity [I think] ‘Potterneering’ which I seemed to do a lot of this week, that’s the art of pottering about, doing little things, like adjusting my front changer on my road bike, changing tap washers etc.

No Bikeability this week, that's next week. At a local school tomorrow with my usual helping with readers and then unusually some Grandchild minding , which should be fun [if hard work]. 

lurgy!!!

Tuesday 5th April

Last wednesday I had what I thought was the beginnings of a 'cold' I tried to ignore it, ate lots of fruit etc, made sure I washed my hands and carried on with exercise with Spin classes, running and cycling.Saturday I felt worse, with a very sore throat!! but still determined to ride the Audax on Sunday, I had several Anadins before the ride and it wasn't until they wore off at about 55 miles I started to feel worse for wear!!!. Monday [Yesterday] I didn't feel too good and felt very tired, throat was like dragging thorns through it and a hacking cough. Another uncomfortable night of coughing and today it has beaten me, no exercise, no energy!!! I had thought I might beat it by ignoring it, no chance, so its a few days rest etc for next few days, I have no energy anyway.

After my good winter so far with no colds and thinking my flu jab had done the trick, washing my hands every 5 minutes and using the gel down the gym, it got me in the end!!!!!!!!!!!!

Shame because its a lovely spring day with warm sunshine and little wind, ideal for a bike ride, if only I had the energy!!!!!!

Audax

Monday 4^th April

After my silly excursion into floodwater on Monday, I still needed to get out once more before the weekend ‘Coastlet’ Audax down near Wareham, mainly to check out my bike!!

Wednesday saw me out running with my ‘up the lane partner’ Rachel, we went over to Neroche to do the trail run, a beautiful sunny morning, the trail was quite dry and neither of us had been up there since the ‘Herepath Half Marathon’ last October. An enjoyable run, where we managed to solve all the problems in education on our way round!!!

By Thursday I was showing signs I had picked up Mrs ianbs cough so a sore throat etc was an issue for the next few days, dragging down my enthusiasm, and making me feel tired with not enough sleep.

It was Friday before I got out on my bike, even though I had done two spin sessions down the local gym earlier in the week. It was a south westerly wind so I headed out on a chilly windy morning towards Winsham, over to Broadwindsor, and then the Pilsdon Pen Hill fort climb, very alpine like, [for Dorset!!] I had to pedal down the other side because of the wind before picking up the Sadbarrow lanes back through Thorncombe, down past Forde Abbey and then through South Chard before hitting the lanes back home,

a nice ride, no bike issues and reasonably quite on the roads.

Saturday I was out for an early run, a couple of miles before heading up the M5 to spend the day with the grandchildren once again, a good day was had by all, the weather helping as we were able to go in the garden, where we did numerous Easter egg hunts with grand daughter!!!

I was up at 5:30 on Sunday to sort out food and gear for the 109 km Audax the Coast let, which started at 9:00 from Wareham, some 60miles away.

Fruited tea cakes with jam are my staple ride food supported with cereal bars and energy drink. It was a cold morning so unsure of what to wear, I overdid the bag of clothes I took. I loaded the bike in the van and drove over to Wareham via Dorchester, the roads were very quiet and at times the sun was shining, before being screened out by the clouds, which I though were sea mist drifting in from the coast.

I parked up at East Purbeck school and met my son who came from Wimborne only 15miles or so up the road. We packed our pockets and bags before riding down to the start at the scout hut. There quite a few entries as we picked up our Brevit card, [a card you get stamped at various checkpoints]

We set off promptly at 9:00 and headed out towards Stoborough in a large group and the first hard climb of the day [ only 1 arrow on the road map] 18% we recorded as we heaved ourselves up it, hitting the summit we should have seen views over Lulworth Cove etc as we were on the Range road, not normally open to the public. It was a cracking fast descent down the other side down to sea level for our first checkpoint, unfortunately when at sea level the only way is up!! And it was a stiff climb over Daggers gate, the groups now starting to split into ones and twos as the gradient and length of the climb started to tell. Again over the summit it was a tailwind descent down through Winfrith Newburgh, the home of a Nuclear Power station [now decommissioned] but you would never know, a pretty village, very Dorset.

We followed the lanes [ instructions given at the start, no arrows on the road] through Crossways and made out way to the next climb up from Broadmayne, not steep, but long, and again a wonderful descent down towards Weymouth before hitting the seafront with lots of traffic. The Criterion restaurant was the target, and there were loads of bikes piled outside as we each went in to get our card stamped. It was also time for a snack, despite the bitterly cold wind off the sea and no shelter, Weymouth had lots of visitors, must be school holidays!!!

The next bit was embarrassing as we were stopped by a police car for riding the wrong way up a one way street!! To be fair there were no signs to say it was one way and no, no entry signs, the only giveaway were the cars all point in one direction, he did make us walk to the end!!! We were soon on the cycle track and heading out beside Radipole lake, a very nice nature reserve in the middle of Weymouth, it now started to spit with rain, which had been forecast, but it came to nothing and we entered the lanes heading for our next target Abbotsbury, very famous for its swannery, we were over half way now!! we picked up the climb that would take us over the top, past Hardys monument [sailor hardy not writer] a very steep long climb that showed double arrows on the map!!! At its steepest point I could not longer keep up momentum and succumbed to walking!! My son however did a cracking job and managed to ride all the way, he did say it went to 20% at least twice. Over past Hardys and a long 4 mile descent down to Martinstown, a pretty place before climbing up to Prince Charles model town Poundbury locally know as Toy Town, built on the edge of Dorchester, and a truly awful place, you have to see it to believe it. But we were more interested in the Top of the town car park for our next stamp and a welcome cup of tea, before the final 18 miles back to Wareham.

Down through the Busy town, and out past Hardys cottage [ the writer] and lots of lanes before exiting out on the Stoborough road once more and only a couple of miles to finish. We arrived back at the hut and there were already plenty of other before us, we did 5 hours which is not bad for 109 KM [68 miles] and 4500 ft of climbing. We both agreed we had, had enough, we had a rain shower about 8 miles from the finish, which again was not much. My Ana dins had now started to wear off and I didn’t feel too great, so a nice mug of tea was welcome before heading back to the car, packing the bikes and saying our cheerios, my drive home was much busier than the morning and it did rain hard as I got nearer home, I did feel chilly even though the heater was on, and my throat was burning, I think I had overdone it a little!! But what a great day out with my son. A good route with lots of good climbs.

I now need to sort the next one!!

Pedal Paddling

Pedal  paddling

29^th March 2016

After a week that saw me more relaxed about either running or cycling as no ‘hard’ events in the pipeline other than the 100km ‘Coastelet Audax’ down at Wareham on the 3^rd April, I did a 9 mile run, which I found hard and it was though I had never run before rather than 2 weeks since I ran 20miles and only 4 days since another 9!! So not sure what this fitness lark is all about? Fortunately I also did a couple of 30 mile rides on my Titanium bike which felt good after a winter on my Ribble.

The settled weather came to an end with heavy rain and winds as the Easter weekend approached. We had a day with the grandchildren on Thursday, the twins doing well and the granddaughter still as lively as ever!

Saturday saw us enduring storm ‘Katie’ with high winds and torrential rain overnight into Sunday, but given Sundays forecast was much better I decided to take advantage and get a few miles in ready for next weekend.

It was an ominous start as I descended down the lane away from the house, when after a mile or so, the ford which is usually very shallow was a raging torrent about 2 feet deep!! I walked across the very ‘slim’ footbridge at the side before remounting to ride up the hill against more fast flowing water, at least it was shallow. I was heading out onto the levels, probably not the best place after the storm of the night before, as I was to discover later to my cost!!!

As I approached Martock from South Petherton I came across my first ‘road closed due to flooding signs’  so was diverted around the pretty village of East Lambrook and headed down some every wet, and dirty lanes, covered heavily in gravel with the run out from the gutters.

I went through Muchelney and was pleased to see the very expensive road was still open, some water in the fields but the water in the River Parrett was up to the roof of the bridge and was about to burst its banks, the measure at the side showed it at least 9 metres deep!!

On I went and turned on the Langport to Hambridge road, two cyclists drawing my attention by shouting something, but I didn’t hear what they said, discovering at the entry to Hambridge the road was well flooded, cars were ploughing through, appearing to cope with the water, even though it looked a little deep to me, when it was clear I decided to give it a go and ‘half peddled’ my way through to keep my feet dry, the water only coming about a quarter way up my wheel. Although it was fast flowing over the road and I did feel my front wheel being pushed over, this is the first time I had ever seen it like this clearly the River Isle well in full flow with all surrounding fields well flooded. Fortunately its uphill to the village of Hambridge before turning off towards Isle Brewers!!! [clue in the name!]I expected it to be flooded as we have cycled here before and found it flooded near the old mill just outside the village, the water was ok once again, not too bad, half way up my wheel, but clear of the hubs and bottom bracket, it was only when I got through that and into the next stretch towards Fivehead,  I met my match!!! I entered the flood, ok, going well and then noticed the fast flow of water from the flooded fields, from the overflowing River Isle [ I went over earlier] the water got deeper, too late!!!! I could feel the water pulling my front wheel and it was difficult to hold the bike, the water was also getting considerably deeper, I couldn’t go back as I couldn’t turn round without the force of the water knocking me off!!! The water was now up to my knees well over my Bottom Bracket, I was now ‘pedal paddling’ and peddled on, then also realised it went on for the next 50 yards or so, what a situation to find myself in, there were no warnings, no roads closed signs, yet no cars either. I pushed on the water very cold as it washed around inside my over boots, my thoughts were for my bottom bracket and hubs as well as my cassette. I finally exited the water with great relief, I stopped and shook my bike, tipped to one side to allow water to run  out etc.

What an experience, I ensured I stayed on high ground for the rest of the way home, noting that I had to cross the ford near home once more, fortunately the water had sub sided to its normal level so was just a puddle once again. I was glad to get home, my feet were very cold and the head wind home was most uncomfortable, I was just hoping I hadn’t done too much damage to my best bike!!!

40.2 miles covered over a very wet and windy ride, one I hope won’t cost me for new hubs, bottom bracket and cassette!!

Tuesday – the bike seems alright, bearings sound and feel ok, I hope the ‘sealed’ bearings actually meant that especially after, a metre of water over them!!

Spin class tonight and then an 10 k off road run tomorrow   round Neroche with my running partner up the lane. Perhaps a ride on Friday before the Audax on Sunday. I hope the weather and roads will be kinder! And I also hope my bike will be ok, I will give it a good clean before Sunday and check out the bearings once again. I think I have learned my lesson, don’t go over the levels after very heavy rain, or at least think about my route a little more.

A short trip to France

Sunday 20^th March 2016

After the excitement of finishing the Grizzly it was a hectic evening with loading the car, making sure we had passports etc for our short trip to France. The plan was to drive to Wimborne on the Sunday evening and stay at our sons and then drive to Portsmouth for the early 8:30 ferry to Caen.

It was a good greeting from Bramble the dog as we arrived at my sons, a beautiful drive over in the evening sunshine. We were away early for the drive to Portsmouth the M27 etc very busy for 6 am in the morning!! We arrived at the Terminal in good time and joined the queue of other vehicles. We were loaded quickly as there weren’t too many other vehicles. We set sail on time, and it was a bitterly cold morning as we sailed out of the port, passing the warships in dock, the hovercraft and other ferries zig zagging across the  estuary, as we passed the end of the harbour we went down to find seats and hopefully a breakfast.

Five + hours later we disembarked at Caen, still brilliant sunshine, I had to focus to ensure I stayed on the correct side of the road, we crossed Pegasus Bridge and headed to Deauville our final destination, to stay at the Hotel Intercontinental, we stayed there last year, a small pleasant 3 star Hotel in the centre of Deauville.

The famous boardwalk in Deauville each beach hut has a name associated with the movie industry

After checking in it was a stroll through the town to the ‘boardwalk front’ it was pleasant in the evening sunshine as we gained an hour in time crossing the Channel.

The next couple of days were spent, wandering around Deauville and Trouville, sitting in the sunshine over looking the expanses of the fabulous beaches of the area. A trip to Honflur coincided with a cloudy sky and a bitter Northerly wind, making our visit uncomfortable, despite the lovely old buildings, and pretty harbour, lunch once again was takeaway pizza.

Traffic island in Deauville

The lovely vast expanse of beach at Deauville

The visit passed all to quickly and we were soon heading back along the coast after our break, to spend our final day in Caen. A very busy town with lots of traffic tested my foreign driving skills trying to find somewhere to park. A visit to Caen Castle the residence of William the Conquerer in 1066 with Matilda as he ruled England for several years. A fine town, lots to see and we only scratched the surface, another visit should be planned for the future to explore more.

The weather continued to be bright and sunny as we drove to the coast for a picnic Lunch.

We overlooked Juno beach one of the landing beaches in the war, now deserted with the tide coming rolling in over the vast sands, difficult to imagine 1944 the landing craft etc spilling their cargo of troops over the beaches.

Les Hirondelles in 1944 at the D day landing

Les Hirondelles March 2016 the house shown in the Dday landings

The drive back to the ferry was a little fraught as we  had left it a little late, not allowing for slow French drivers and the winding lanes, arriving just in time as they closed one of the gates. An uneventful sail home, calm seas etc. the food on the ship was poor, particularly if you are vegetarian. Arriving at Portsmouth we were delayed disembarking due to extra checks on vehicles leaving the port. It was a long trip home ferry at 4:30 finally arriving home at midnight.

It was a lovely trip, with superb weather very much as last year almost ‘groundhog day’ like.

Friday I managed to get out for a 9 mile road run, feeling good, and enjoying the run, despite the bitterly cold wind on a very grey day, the sunshine having deserted us.

Saturday saw me finally getting out on my Vintage bike, my Gazelle Trim Trophy, I had changed the chain rings to give me lower gears. It was a lovely 26 mile ride, I found the bike responsive and comfortable, I need to make adjustments to the toe clips to make my shoes fit better. I was also getting used to the brake lever positions, changing gear on the downtube, by the end of the ride feeling quite comfortable. A nice ride on a nice bike I can look forward to the Eroica Brittanica in June.

‘Grin and Bear it’ and a trip to France

‘Grin and Bear it’ and a trip to France

Saturday March 19^th

A very busy week where the weather has been fantastic, very cold but very clear skies and sunshine, but today is cold and grey with lots of cloud.

The Grizzly!

Sunday the 13^th dawned with a clear blue sky but quite chilly. Breakfast was sorted, jam sandwich to eat before the start made, bag packed with a variety of clothes for every weather scenario down at Seaton, decisions!! I prepared a couple of energy  bars[Zip vit] chopping into small pieces to make it easier to eat, putting them in small plastic bags, I made up a ‘Raspberry Buzz’ Tailwind drink.

I decided to wear my three quarter tights with a Paramo long sleeved top and my short sleeve Asics running top as it has great pockets, the weather forecast was excellent, cold but warm in the shelter from the wind.

I picked up my running partner for the day Rachel at the top of the lane, both of us quite nervous about the day, Rachel particularly so having a rasping cough and not a lot of distance training over the last few weeks, me, I was just nervous anyway, even though I felt I have put the work in over the winter.

We were really lucky on entry to Seaton, given a parking slot on the front, only a few hundred yards from the start. There was a real feel to the air in Seaton today, bustling with people in running kit and their supporters, as we walked down the front for the inevitable toilet break, the start was being prepared, we both bumped into people we knew and said our hellos, clearly nerves showing on both sides.

We lined up at 10:15 pushing our way to halfway down the field with the other 2000 runners. The sun was warm as we were surrounded by  hundreds of brightly coloured runners, a variety of dress code, shorts and sleeveless vests alongside long tights and windproof tops. The Town crier did his bit, the crowd responding to his chants, the atmosphere was brilliant.

!0:30 and we were off, watch go button pressed, the first 50 yards we had to walk because of the number of runners, we finally started to run as we crossed the line to cheers from the massive crowd, we turned left to hit the beach for the first mile, the sound of the shingle of 2000 runners on it a real ‘Grizzly’ sound. It was hard work as usual, trying to avoid the slow runners, others pushing past you, trying to find the best line, we were soon at the Axe Yacht club where we were back on the road and a circuit back through the massive crowds past the start line 1 mile covered already, only 19 to go!!

It was then up the first hill and on the road over to Beer, past a rock band playing outside someone’s house, and Elvis singing his heart out further along, the steep hill from Seaton Hole had everyone walking, partly the narrow road with so many people, but also very steep, bearing in mind there was a long way still to go. Down through Beer again massive crowds cheering us on a spectacular river of runners descending through the town. The next steep up hill out of Beer, we did manage to run the lower slopes before succumbing to the steep hill and again the crowd of runners. Over the car park and the first water station in the caravan park,  our plan was to take in water at these points as it was going to be a hot day, we also helped ourselves to our first of many jelly babies of the day. 

Up again and we were finally off road as we climbed to the summit of Beer Head, under foot was good, quite springy and nice to run on, the sea sparkling in the sun, a very slight Northerly breeze, we still felt good, looking forward and back at the trail of runners, we had no idea where we were in the field. Down through the familiar to us ‘Great Seaside’ , fortunately, the mud of last year replaced with firm ground, down we went to the split with the Cub run, we both agreed we were up for the full distance so turning right we were confronted with our first river crossing of the day, crowds again lined the banks as were plunged into the icy cold estuary, for a 20 yard wade with water at our knees at times, my feet were freezing as we exited the water back on to the shingle of Branscombe. Here there was a line of drummers, banging out an inspiring beat, astonishing that they kept this up all day!! On we ran up through the village along familiar tracks until we reached the National Trust forge, turning right we met another steep up hill on the road before an even steeper off road right turn up through a farm gate, we were still very lucky as underfoot was still good. The views over the valley as we ran around the hills of Branscombe were spectacular, the day was wonderful, the woods were all showing the shoots of wild garllic which gave out its wonderful fragrance as we ran through, this was a common theme as we continued through woodland sections of the run, it was very warm and after much up and down around the 10 mile mark we were on a section where we met the front runners coming the other way as we did a very steep circuit before plunging down to the second river crossing of the day to be followed by the dreaded ‘bog’ the water was icy cold once again, but! This time on exit we then plunged into knee deep thick slurry, which as it happened was quite warm! You soon learned to shuffle rather than lift your feet out of the gloop, to avoid too much splatter, yet another plunge into icy water followed and another gloop section, very slow at this point, taking turns through the deep bits to make sure you stayed on your feet. The final section of the bog was very thick, deep mud where it was hard to pull your feet out without leaving your shoes behind, a runner to our left fell and we struggled to lift her upright again, Rachel and I  developed a strategy of hanging on to each other to keep upright. Once out of the thick mud it was another plunge, strangely some runners were stopping to wash off the mud!!!

We squelched our way over more fields and came up against a very steep grassy bank, with a man dressed as, I assume Richard the third, complete with chainmail  chanting out a verse to encourage us. More ups and downs before hitting a trail that took in a food stop, flap jack, crispy cake, sweets, drinks etc. we topped up our energy levels with flapjack etc as we ascended once again.

One highlight of the day as we came over the brow of the hill to see the ‘Fountain Inn’ and hear another rock band playing, we ran through the Beer garden which was brilliant, very large crowds cheering us on through a narrow tunnel of people, real exciting and inspiring atmosphere, we needed it as we had completed approximately 13 miles of steep hills up and steep hills down as well as several river crossings, and several deep muddy bogs.

Round the corner from the Inn another up, out of site of the crowds once again we all started walking again as another uphill, took us to the cliffs above Branscombe, we were now on familiar ground and knew we were on our way home, roughly 6 miles to go. We dropped down to Branscombe once more, a handful of jelly babies and cups of water before crossing the icy water of the estuary for the last time, once again, my feet were freezing and as we hit the shingle of the beach once again, they felt very heavy. We were very lucky this time along the beach as the sea had washed away the shingle at a good level to reveal a sandy beach, which was much easier to run on than the shingle, this was the first time in many runs along here that it had been like this, I think the low tide also helped. Tiredness was creeping in here, so a gel was consumed as a precaution before the stiff climbs up the ‘Stairway to Heaven’ to come and the final last 4 miles or so.

As usual a ‘crocodile’ of runners walked up the hill, Rachel giving me [ and others] a run down of her beef hot pot she had in the oven for her return home later, its amazing how the thoughts of food takeover, perhaps it takes the mind off the pain you are undertaking. Over the top of the S to H, and over through the caravan park, more water, more jelly babies!! The descent into Beer was once again a delight, crowds encouraging us once again, before the steps up out of Beer had us walking once again, I always find this section very hard as we had completed probably about 16 miles so far. We were now back on to tarmac which I find difficult on my now tired calf muscles, particularly my right one. On we went along the road back into Seaton, seemingly a long way on the road, we could see the finish down on the sea front and as we entered the park before the final descent to the finish a number of runners we overtook earlier [standing at the trail side looking completely done!!] came past us, clearly pushing to the finish, I think we must have lost about 10 to 15 places along here, but we didn’t care, we had made it, both excited at finishing the run, we finally entered the finish straight to the cheers of the very large crowd, and the final entry to the finish was welcome, we had done it!!! We both felt very elated, but both very tired, my calf muscle now very sore and Rachel finding her toes very painful. 19.36 miles recorded on my watch and 4 hrs 6mins 41 secs had passed since the start!!

A well earned bottle of water and a couple of bananas as we crossed the line and of course pick up our ‘Grin and Bear it’ tee in a very lime green colour this year [ not a nice colour!] another to wear on my spin classes. A fantastic run, course and support, I really enjoyed it even though quite tired and my calf was pulling a little.

On return to my car and before I took my shoes off I had a text from my son who informed me of my time and my finishing position, apparently he had been tracking me as we all had chips in our numbers, so he knew where I had come and how long before I did. Amazing technology.

Our finishing positions according to the website were:

Rachel 827th out of 1402 finishers with a time of 4h 6m 39 secs the 185^th lady and 39^th out of 108 for her age category [ F45 sorry Rachel for giving your age away!!]

Me 828th out of 1402 finishers with a time of 4h 6 m 41 secs the 643^rd male and 8^th out of 22 for the M65 category.

The winner did 2h 17 m !!!!

I was pleased with the results and thought we did well; many times we had to walk because of hold ups, etc.  So another Grizzly completed will I be back next year? I probably will apply as it’s a good incentive through the winter and it is a lovely event, made even better with the fantastic weather on the day and the brilliant organisation, everyone was friendly and the Marshals were excellent, great atmosphere all round. It was particularly nice to have a running partner.The question is will my partner up the lane enter again???

To be continued………… my trip to France

Final countdown !

Saturday March 12th

Tomorrow is a big day the 20 mile multi terrain Grizzly run down at Seaton in Devon, over 3000ft of ascent, two sections of shingle beach, several river crossings and the dreaded bog! Over 2000 runners on the day. I have previously done the Cub run which is half the distance. I think I have prepared over the last couple of months, my 'retired' state I am sure helping focus and provide opportunities to get out, the proof will be tomorrow. My friend up the lane hasn't had quite so much luck with work, family and a nasty cold to contend with, I am sure she will get round.
This week has been easier after my long Monday run over the Quantocks two spin sessions where I took it easy, keeping my heart rate down below 75% and keeping a good cadence throughout. Two days Bikeability with lovely weather riding my bike a few miles with the children and finally I met up with my running partner on Friday evening for a short 3.5 mile run.

So that's it, I am looking forward to it, great atmosphere, I have no idea of time, was hoping for 4hrs but I think the bogs , steep ascents and queuing at bottleneck points on the course will increase my time. The weather forecast is good, with light winds, probably very chilly to start so clothes will have to be given some thought, I think my longs as the river crossings in cold water might affect my calf muscle, a short sleeve 'helly' vest, my Ascics short sleeve, which has pockets and my cycling arm warmers. Food wise a 'tailwind' drink a couple of gels and 2 energy bars chopped into small bite size pieces in plastic bags and try to top up regularly along with anything along the way, water and jelly babies!
Today a chill out day, complete my paperwork for Bikeability, sort out kit, etc.
Watch this space😀😀