Things to remember when running this winter

It is that time of the year when day light is hard to come by when training but you still have to get out there and do it. You really need to put some thought into your route, clothing and expectations. Here are some tips to make sure you are ready for winter running.


Light up

When I talk about lighting up I don’t mean just a headlamp but also the clothing you are wearing. Even if you are running on footpaths you should make sure you are seen. It is important to wear Hi VIZ clothing such as a vest and flashing lights. ASICS also have great reflective winter kit which means everyone will see you as you go out and enjoy your run.

Layer up

Weather is going to be very changeable over the coming months so you need to be prepared for all conditions. When you get your kit ready make sure you know what it is going to be like outside. The last thing you want to be is too cold or even too hot. When the weather gets colder I usually wear a few light layers so when I’m starting out I’m not too cold and as the session goes on I can take off the layers as I warm up. Its good to have a hat and gloves ready as well. I always find I enjoy my run more when I can feel my fingers. During cool down it is important to make sure you keep warm and put back on the layers as needed.

Warm up

Warming up should be part of every session you do but that isn’t always the case. You could be short on time and you want to get a session done or maybe it is a light session so you are taking it easy. But when it comes to winter it is extra important that you make sure you are well warmed up. The last thing you want to do is go straight into a tough session cold. Take an extra few mins to loosen out and get your body ready for what is to come. Some jogging, dynamic stretching and of course layer up.

Be careful

During the summer months you have a lot more options where you can run. When it comes to winter you need to think about your route. Try find somewhere that is lit up and safe to run on. A well lit area will mean you are seen but you can also see clearly where you are going. The last thing you want to do is trip over a cracked pavement or debris on the road which could mean your winter training is spent nursing an injury rather than enjoying your training. Maybe find a track, a walkway or a city route where there are lots of footpaths and choice. Watch out for leaves on the paths and wear the appropriate shoes so you don’t slip. During winter months you may have to alter your run due to flooded paths or icy conditions so have a Plan B just in case. Always listen to weather warnings, if its not safe to go out there will always be another day to get your run done.

Find a race

Just because its winter it doesn’t mean you don’t have to race. There are less races out there but to keep things fresh look out for local races that are on over the weekends. There are plenty of Parkruns around the country that could break up a training block on a Saturday morning and can even be incorporated it into your session.

Enjoy it

But the most important thing is to go out and enjoy yourself. It may be hard to get out of bed when the alarm goes off and its raining outside or you sit down on the couch before your evening run and get comfortable but you will look back on your winter running and remember the tough sessions in the cold, wet and windy weather and know it was all worthwhile. Why not bring a training partner out with you. It will not only make your run more enjoyable but will also mean you are less likely to stay on the couch!

Lost Sheep Middle Distance

Buildup

This was going to be my 5th Tri of the year. With 2 sprint (Schull, King of the hill) and 2 Olympic (Hell of the west, Blackwater) in the buildup I targeted these races as they were hilly races, something I needed to prepare for the Lost Sheep. It would be my 3rd middle distance race after doing Challenge Wanaka in 2015 and Challenge Galway in 2016. I could have definitely done with more swimming and cycling training but after signing up the last 3 years and eventually transferring my entry I wasn’t going to walk away this year. It was after all my ‘A’ race for the season. Sure with only 2 Cat 1 climbs and over 1000m elevation on the bike followed by 200m+ on the run to deal with, how hard could it be? It was only voted one of the toughest middle distance races by 220 Triathlon Magazine.
The week before in one of my last open water swims my wetsuit ripped beyond repair. It was off to The Edge to make an unplanned purchase. Orca Sonar is now my wetsuit of choice.

I traveled down to Kenmare with Martha and George and we stayed in a lovely Airbnb just a couple of minutes walk to the center. I gave my bike one last once over before heading to registration. And to my horror the front derailleur was no longer working. Panic set in and no hope of repairing at this late stage. Anyway off to the race briefing to build up the nerves.

Race Morning

Alarm went off at 4:30am. I had my overnight oats ready and got all my things together. I got down early to see if there was anything I could do with my bike but as I expected there wasn’t. All Blackwater members were racked together. It definitely felt like organised chaos as I tried to get everything together. As usual it was always last minute panic to make sure I had everything I needed.

Swim 43:43 (93 out of 305)

Photo taken by Martin Jancek www.jancek.net

My target for the swim was 39 minutes. I am a confident swimmer so couldn’t wait to get started. Water actually felt warm which surprised me. Looking out at the water all looked ok but once the countdown started and we set off things changed. Within a 100 meters I felt a bit of a swell and suddenly I found myself not been able to get into a proper rhythm. I didn’t think I was getting anywhere. The buoy was never getting closer. When I did eventually get going I was so far away from the 1st buoy that I was swimming across to get back to it. The further I was out the easier the swim got. Went around the 2nd buoy and now it was time to head for home. The sun was blinding and I could only find the splashed in front of me. At this stage I knew the swim wasn’t going well. I decided not to kick on but keep some energy in reserve. I felt the swim was never going to end. Eventually I saw the arch and pushed to the line. I looked at my watch and was not happy with it. Of all disciplines I thought the swim was one area I’d make my target but it wasn’t meant to be. Bad day at the office there.

T1 5:28 (116 out of 305)

Coming into T1 I just couldn’t understand why my swim didn’t go well. It was a long run to my bike but I didn’t feel as bad when I got to it to see Brian Baker and Joe Scanlan getting ready and Martin Feeney not far behind. We all had the same opinion, that was a bloody tough swim. It was time to get ready for the bike now. I took my time getting ready and made sure I didn’t forget anything. Run out of transition and now on to the fun bit.

Bike 3:20:43 (211 out of 305)

Picture taken by Stephen Kelleghan

Well this was the part of the Lost Sheep that had me pulling out the last 3 years. I felt I had a bit more preparation done this year but I still didn’t know what to expect. I wish I had gone down to test the course but I knew there would be plenty of surprises to come. I’m glad I had put a cycling jersey over my trisuit because it was cold in parts. 1st nightmare came at about 28km, well it started about 10km before that with slight tweaking of my calf before I had to come to a full stop at 28km. My calf completely cramped up and I almost fell off the bike trying to get my leg out of the pedal. I spent about 4 minutes stretching before moving again. It also gave me the chance to manually put my chain on the small ring on the front cog. The views helped distract me from the pain and the climbs of Healy Pass. I have never been here but I will definitely be back to enjoy the view not on the bike. Having drummers on route was another welcome surprise and before I knew it I was up the top. It wasn’t as bad as I thought, I wouldn’t be as scared next time. Now it was time for the downhill, all I can say is I’m useless at descending and I didn’t push it going down the switchbacks. I played it safe. Next section was the slog to Glengarriff. Like it was from the start I had bike after bike passing me. When I got to Glengarriff I stopped at the waterstop to stretch my calf again and fit in a much needed pit stop. Next it was up Caha Pass. Again this was a slow grind but the views never got boring. I got up to the tunnel in one piece and I knew this time I would have fun going back down. The climb was worth it. I found the hardest part was the last 10km, not because I was getting tired but because there was no one around. But before I knew it I was back and I saw Martha and George cheering me on. My aim was 3:15 before hand but with the way it went I was happy with 3:20.

T2 5:34 (208 out of 305)

It was another long run into T2. I dropped the bike up against a van and into the portaloo. Best I went now rather than waiting until I get on the run. I continued the run to rack my bike. It was extremely tight there and it took 3 attempts to squeeze my bike in between the bikes that were already there. On went the runners and made sure I had my nutrition and off I went again.

Run 1:40:59 (151 out of 305)

Martha and George were at the start of the run before you took the right onto the main road. It really gave me a huge boost when I could hear George shouting DADDY and I got the biggest hug from him. A quick hug from Martha and started my run again. My goal for the day was 1:45 and after I went through the 1st km in 4:21 (which included about 20 seconds stopped getting my hugs :-)) I know I better settle down quickly and get my pacing right or I’d blow up by the 10th km. It was rolling hills for the 1st 10km and I was feeling good. My calf wasn’t giving me issues and there were big crowds going both ways in the out and back part of the course. This was great as it helped distract from the tiredness and plenty of motivation was passed on. The kilometers flew by and once off the out and back part it did get a bit quieter and I was running large parts on my own. I was holding back the pace because I knew there was going to be plenty of climbing between 15 and 18. A few jokes traded with other runners but we pushed up the hill knowing that it was almost done. The fast finish made the rest of it all worth while. I feel I could have went faster on the day but delighted with 1:40 and energy to spare. I crossed the line with George and Martha waiting for me. I didn’t think I would break 6 hours but the perfect run for me meant I did.

Photo taken by Martin Jancek www.jancek.net

Overall 5:56:28 (151 out of 305)

If you told me before the race that I’d break 6 hours I’d have definitely taken it and after the way the swim and bike went I didn’t think it would be possible. But I was delighted with the way it finished. To pick up 60 positions from T2 to the end of the run showed I did finish strong. It was a great end to the season and it was definitely the hardest race I have done. Having Martha and George there made all the difference and I really think if they weren’t there I would have struggled. I would highly recommend the race to anyone who is thinking about stepping up to middle distance racing. Well done to CorkTri on a super event and well done to everyone who took part on the day especially all the other Blackwater Tri members. Now its time to focus on Dublin Marathon, what did I get myself in to 🙂

Blackwater Tri Standard 2019

This year was the first time I decided to do my own club race. Being a member of Cobh for three years I didn’t do Jailbreak until I moved club and this being my second year with Blackwater Tri Club I decided I’d give the standard distance a go. This was my 4th triathlon of the year and will be a test of where I am at for my A race in a couple of weeks.

Race Prep

Prep started for me the evening before as I joined other club members in setting up transition and making sure the course was ready for the morning. It was great to see all members come together, it wouldn’t be possible to run a successful race without all the volunteers. Questions around the swim came up because the flow of the water was looking extra strong. A few weeks ago the worry was that there may not be enough water but with some heavy rain the previous days that definitely wouldn’t be a problem.

I registered the evening before and got the number 4. No pressure then. Martha got baking for the morning as well, I made sure and did some testing 🙂

I was up early on race morning to help with the final prep. The announcement was made also that the swim would go ahead but instead it was going to be shortened and downstream only. That was going to be fun.

Swim 12:03 (18th out of 147)

We made the long walk up to the new start point. Atmosphere was good and everyone was excited about the downstream swim. It was going to be rolling start so 3 in at a time. So over the timing map and into the water. I pushed hard from the start and you could feel the current helping up on our way. Even though there was plenty of room in the river but that didn’t stop a few elbows a long the way down. I stopped my watch when I got out of the water and it said 11:07 and distance 1120m. That worked out at less than a minute per 100m.

T1 1:58

A run up out of water and took my time to make sure I got my socks on, helmet and glasses and more running up with the bike. Jumped on the bike and off we went.

Bike 1:18:02 (95th out of 147)

Now its time for my least part of the day, I just count down the kms until its time to finish. The 1st 5km felt like it was going on forever. The rain poured down and the climbs weren’t anything big but I felt I was going no where. I had a huge number of bikes flying past me. It took until at least 10km before I felt comfortable and started to be able to push the pace a little. It didn’t stop the line of people going by but at least I was fell better. I thought the 2nd lap would have been a bit crowded but everyone was still very well spread out. My 2nd lap was faster than the 1st and I was delighted to finish with an average speed 30.44 km/h. The 2nd time I have managed to average over 30km/h and both have been at Olympic distance.

T2 1:35

I got off the bike and ran down the ramp to T2. My toes were cold from the bike so I couldn’t feel much running down. A quick change of shoes and off out to start the run.

Run 43:30 (24th out of 147)

I never did this course so wasn’t sure what to expect but I knew it was going to be tough. Rolling hills was what we faced in this out and back course. Going into the race my aim was to break 45 minutes so I went out strong. The crowds around transitions definitely gave me a push, I may have got a bit too excited so after the 1st dash I got into my rhythm and steadied my pace. The course was busy with all distances on the move and when passing the turnaround for the sprint I wished I’d be turning around there as well but I still had 7.5km to go. Even though it was a hard course I really enjoyed it. I did start to get hungry towards the end so it is something I have to watch for longer races. This was my best 10km in a triathlon so I can’t complain. I last lap was the fastest, the crowds again pushing me to the line.

Overall 2:17:11 (54th out of 147)

I am delighted with the overall result. I felt it was great prep for The Lost Sheep and delighted I decided to do it. It was an extremely well run event and the team went above and beyond to make sure the event didn’t turn into duathlon. Besides the swim the course was challenging and was a real test of how my training has went. Well done to everyone who helped, it couldn’t have been done without all the volunteers. Now all roads lead to Kenmare.

AfterShokz Xtrainerz Review

Since I spend a lot of time swimming  I was delighted to be given the chance to test out the new AfterShokz Xtrainerz Headphones. Swimming can be boring at times and the most entertaining thing is trying to figure out what lap you are on. So as soon as they arrived I planned my swim session for that evening.

Bone conduction technology introduction
This technology was new to me and I have been doing some research on it before I knew I was going to get a chance to review the Xtrainerz. I guess we are all used to traditional headphones where we put them over our ears or buds into our ear (known as air conduction) but what about placing them just in front of our ears. It definitely seems like a strange way to listen to music. But AfterShokz headphones  work by generating miniature vibrations which travel through your cheekbones. The vibrations go directly to your inner ears (cochlea), bypassing your eardrums. Because of this, you are free to enjoy music without blocking your ears. This leaves you with situational awareness and comfort.

Setup
After I unboxed these I connected the cable and hooked it up to the computer. It was an easy drag and drop action into the TrainerZ folder. I then powered on the headphones and music was ready to go. From wireless headphones I have used in the past they were by far the easiest to setup. The main takeaway from this is that you need a computer to set these up.
 
First Test
Off to the pool I went with my new gadget. I had never used bone conduction headphones before so I was also curious to test out this technology. I turned them on before I jumped into the pool and straight away I noticed the sound quality, it was as good as having ear buds. I wasn’t expecting that to be the case when underwater. Xtrainerz provide an equalisation mode to optimise the sound quality underwater. This makes them loud, with plenty of bass. They fitted nicely, felt secure and didn’t get in the way of my goggles and were comfortable under my swim hat. And now it was the real, I jumped into the water and as soon as I started swimming the quality of the sound seemed to improve. They never once moved during my session and at no stage did they annoy me, if it wasn’t for the music I wouldn’t have noticed them on me.
 
As I left the pool one of the lifeguards was curious to see what I was wearing as she was looking for something to use in the pool and hadn’t found anything she liked.
 
Other features worth mentioning
Xtrainerz are IP68 waterproof which means they can be submerged in up to 2 metres of water for 2 hours.
 
Pros
– Sound quality is exceptional
– Comfortable to wear when swimming and running and feel secure when on
– Makes swimming much more enjoyable
– Quick and easy to get setup and use
 
Cons
– There is no Bluetooth so you have to download your music in the days where streaming is becoming more popular
 
Overall
I would definitely recommend these. When it comes to swimming, Bluetooth is not going to work so it is essential that MP3 is available. The sound quality is amazing underwater and when my swims get longer these will make every session more enjoyable. I can’t wait to get back to the pool.
 
Where can I buy these
You can go here if you are interested in Xtrainerz.
 
Technical Specs

Part number

AS700

Frequency response

20Hz-20KHz

Battery

Lithium battery

Battery Capacity

183 mAh

Speaker type

Bone conduction transducers

Sensitivity

96 ± 3dB

Compatible profiles

MP3, WMA, FLAC, WAV ,AAC

Weight

1.06 oz ( 30g)

Continuous play

Up to 8h

Speaker impedance

DC:8.5Ω±20%

Charge time

< 2 hours

Warranty

2 years

Water resistance

IP68

Maximum output power

0.6W

Maximum charge voltage

5.25 V

Memory

4GB or 1200 songs

Part number

AS700

Frequency response

20Hz-20KHz

Battery

Lithium battery

Battery Capacity

183 mAh

ASICS Gel-Kayano 26

First Impression
So as a runner one of the most exciting parts of the week/month/year is when an ASICS package comes to the door and I get to see what is inside. This time is was pair of the new GEL-KAYANO 26. My eyes lit up straight away when I took them out of the box. The MAKO BLUE/SOUR YUZU colour stood out straight away. I couldn’t wait to give them a test run. My 1st pair of GEL-KAYANO was way back when they were the 18s. They were the first shoe I finally felt comfortable running in and over the years I continued to get the new version that would come out. They hit a new level of comfort last year with the 25s so how could ASICS top them? Well it was time to see could they.

So the 1st thing I noticed when I put them on is they didn’t seem as soft as the 25s. I remember the feeling of putting on the 25s and thinking this is what it must feel like walking on clouds. I didn’t get that feeling when I put on the 26s. This had me a little worried but with GEL™ technology to the rear and front now I decided I would wait until I ran in them before I’d comment more on the comfort. As soon as I started running I didn’t need them to feel like running on clouds instead I found them very responsive and had excellent support. ASICS mentions that the SpEVA™ 45 lasting improves bounce-back characteristic and I could definitely feel that. The GEL-KAYANO 26 are lighter than previous versions and this is a positive step. Even though they are still heavier than most shoes I didn’t take notice of this, even on tired legs after a weekend of racing. GEL-KAYANO are made for runners who overpronate and they have helped me on my marathon journeys so far.

Pros

  • Lighter than previous KAYANO version
  • Great choice of colours
  • Extremely comfortable
  • Good for runner who need support or are going long distance
  • Solid support

Cons 

  • A bit heavy for shorter / faster runs
  • High end shoe so are more costly

Verdict

I am already looking forward to using these for my autumn marathon training and on race day. If you are looking for a shoe that offers superb support, comfort and look great then you have to get a pair. You will thank yourself for choosing these as you cross the line at your next marathon.

The GEL-KAYANO 26 in this Kit Review were gifted by ASICS Europe

Schull 2019

Tri season starts when I make my 6am trip to Schull. This was my 5th trip to Schull and as usual I got my traditional car space. This race is always a good test to see where I am so far this year. As per usual Schull brings the sun and the sea was looking calm. I got registered and got my transition area set up. Had a catch up with Blackwater Tri and Cobh Tri members before listening to the briefing. Due to a local funeral the race had to start early, which was good because I wanted to get the race under way. I hadn’t much swimming done this year due to early year shoulder issues so I knew it was going to be a testing time. I also had a last minute goggles malfuction but luckily I had packed a 2nd pair.

Swim 13:22 (Overall position 38 out of 211)

I was trying to position myself close to the front on the swim and I in the middle. As soon as the countdown started it was mayhem. Legs and arms everywhere and googles got knock off a bit very early on. That meant water was streaming in from the go but since it is a sprint I decided to just accept it and keep going. I took the 1st buoy a bit wider than I’d have liked but it avoided some of the crowds. Next it was to time to sight the end of the pier and aim for the next buoy. I was able to get into a good rhythm and felt comfortable. I got tight to the 2nd buoy when around it and headed for home. I felt I kept a good line and push a bit as I got close to the line. It was my 2nd slowest swim in Schull but overall I was happy and can build on that.

T1 2:30 (30 out of 211)

After getting out of the water in 38 place I managed to pick up 8 places by the time I got out of T1. Even though I felt I was very slow as I took my time getting my socks and shoes on. Its a nice climb from the water to the mount line but I was just 1 second slower than last year.

Bike 44:05 (51 out of 211)

So now on to the bike My least favourite part of the day. After a short flat to get you set you turn left and straight into one of many hills you face on this 21km course. I wasn’t even thinking about pace or speed here due to the type of course it is. It is up and down the whole way. There was a stiff breeze we were cycling into on the way out so I was looking forward to getting help from that on the way back. That never happened and it seemed the wind was in my face the whole time. I struggled on through the bike to finish in a time that was slower than my last two attempts. I will tell myself it was due to the wind 🙂 I moved back to 51st overall.

T2 2:03 (48 out of 211)

As I was on the flat towards the mount line I thought about taking my feet out while on the bike because I knew the downhill to T2 is tough with the bike shoes on. I chickened out in the end and just unclipped. My transition time was almost the exact same as last year as well. I managed to gain 3 places in T2.

Run 20:06 (37 out of 211)

So now the part i don’t mind. Schulls tough run means you have to work hard. My aim was to keep as close as possible to 4 min per km. So I pushed up the hills and enjoyed the downhills. It was getting hot now so grabbed water at the water stations to poor over myself. After the turnaround I did start to find things tough but kept going. I slowed up down going up the small hills and knew I would miss my target on the run but managed to take 25 seconds off last years time so I was happy with that. Jumping 11 places on the run meant I moved into 37th place.

Overall 1:21:48 (37 out of 211)

I have mixed feelings about race day. It was good to be back swimming and pushing it. My mileage is well down so the time is close to what I expected. I had hoped for a much better bike time so I was a little disappointed there but I know I need to continue to put the work in and hope things get better. I felt great on the run so it finished off on a high note. Hopefully it is the start of a good season where my plan is to complete 2 sprint, 2 Olympic and 1 middle distance race. Next stop Kilkee

Year on year comparison

Year Swim Bike Run Total Time
2014 11:53 * 48:35:00 23:39 01:28:55
2015 13:33 49:26:00 21:37 01:30:06
2016 12:24 43:19:00 21:30 01:22:32
2018 12:52 44:01:00 20:07 01:21:48
2019 13:14 45:21:00 19:42 01:23:25

*Swim was 500m

One year as an ASICS FrontRunner

As soon as applications opened in January 2018 I applied straight away. I had read about ASICS FrontRunner in 2017 and since it’s a brand I always wear I felt it would be a huge opportunity so I thought really hard about what I had to say. I talked about my love of running and how I got to where I am but I was filling it out more in hope than expectations. The thoughts going through my head were that I’d never be picked, sure I’m not an elite runner, I don’t have many followers on Instagram and my story wasn’t very exciting. But if I didn’t apply I’d have no chance. Then an email came in February from Holly Rush and Gareth Pashley. As I started to read the email I couldn’t believe it, I had been chosen as one of the lucky few for 2018. At first I thought it was a joke so I quickly did a bit of research on Holly and Gazz and then it hit me that it was true, I was picked, one of 4 Irish representatives. It was amazing to see the other successful candidates. How lucky am I to be joining them on this amazing team. I quickly learned it doesn’t matter how many social media followers you have or if you are an elite runner, it is about your love for running and sharing that experience. You just need to look at the team to see we are from all different backgrounds, different disciplines and different levels.

First Meet up – Beast from the East

So the first meet up was being held in Birmingham around the IAAF World Indoor Championships. A weekend of meeting the team, running, photoshoots and heading to the Championships. I booked my flights as soon as I knew the plans. But the exciting build up to the weekend was soon in doubt due to the beast from the east weather system. Low temperatures and heavy snowfall meant by the time I was to fly out on Friday morning the airport was closed. I changed my flight to Saturday morning but the same thing happened then. No launch weekend for me. The photos of everyone who did make it was amazing and the stories of the lengths people had to go to just to get there showed how eager everyone was to meet the new team.

Wiggle and ASICS Global Running day

My first chance to do an official event with ASICS came on Global Running Day when I headed to Wiggle HQ where we would do a run and a try on of the new Gel Kayano 25. This also gave me a chance to meet up with another FrontRunner team member for the first time. Sarah Renshaw and I were chosen due to our love of Gel Kayano. On what must have been the hottest day of the year we joined the staff of Wiggle on a lunch time run. The staff got a chance to try on Kayanos and take them on a test run. We had all level running with us on the day, even one who had just returned to running after a long spell out due to a crash. I really enjoyed sharing my love and knowledge of Kayanos with the staff and definitely look forward to doing more events like this.

Warrington Summer meet up

My first full weekend with the team came in July when we headed to Warrington. I was nervous as most had already met up and I didn’t know how things would go. I had followed all the team on Instagram so it was like I knew them all already. But I don’t know why I was nervous, everyone was so friendly and welcoming. We started the weekend on the Friday night with a table quiz and followed it up on the Saturday morning with a parkrun. After this we were treated to presentations from Holly, Gazz and Jan Erik and then from Stuart Holliday who is an ASICS Team Psychologist. The fun part was yet to come as we had our school sports day. The competitive nature came out in all of us even if we didn’t have too much success Team Ireland finished strong with getting the best result in the long jump. That night we all left our running kit in the rooms and dressed up for a casino night. That was great fun and me going all in to get Blackjack on my last hand to get the highest winning on the table created a good buzz. Of course it was all fake money which made it easier to throw it all down. No FrontRunner meetup is complete without a bag full of kit. Lucky I booked checked in luggage for the trip back

Dublin Marathon Meet up

The autumn meet up was scheduled for Dublin during the Dublin Marathon weekend. No plane for me this time, just a short drive from Cork to Dublin to meet up with the team. You can read more about the Dublin weekend here. It was great to have everyone in Ireland for this meet up and help make it a stress free lead up to my new marathon PB.

What are the best things about being part of the team?

Of course the biggest benefit everyone would see is all the kit. Getting to test out new runners and have the right running kit for the time of the year. I will have to buy a new wardrobe to store all of it. But I quickly learned it isn’t all about the free kit. The meet ups were great fun and meant getting to know people out of sporting scene. Being able to get advice from so many top athletes, to being able to answer questions I might have, training and injury tips, motivation to try new things and the excitement following the huge achievements of the team. Being in the company of some amazing people is a huge benefit. To hear their stories and what they have been through to get here would motivate anyone to get out and be active. I have met some truly wonderful people in the past year, people that I will always stay in contact with. And it is not just the UK and Ireland team, a recent work trip to Berlin gave me the opportunity to meet up with some of the German team go running with them.  I would encourage everyone to submit an application.

Las Vegas – Run the Strip thanks to R’n’R Marathon

So it all started with an email to say I was one of the finalist for Dublin Rock ‘N’ Roll Marathon Rock Idol. This was a competition where there was a finalist picked from each province and an extra one from Dublin. This started  a stressful couple of weeks in the search for votes. I think people were avoiding me as I was constantly reminding everyone to vote. I can only thank every single person who voted for me. The effort they went to was out of this world and on August 3rd the announcement came with

I had won and now it was time to relax and finally get excited about the trip to Vegas. In my head I had won it 100 times and had everything planned, so to know it was real meant the countdown could begin. I got to meet the other idols at Dublin Rock ‘N’ Roll Half marathon, some who I still keep in touch with and follow their journeys on social media.  It was a tough course but enjoyed the race. It also meant I had part one of the world rocker medal complete. I had done Lisbon R ‘N’ R half last year but missed Dublin so now I had my chance to do another race abroad.

Here we come Las Vegas

The long trip with Martha to Vegas began with overnight in Dublin before flying to London and then on to Vegas. Lucky I hadn’t been to the cinema in a long while because I had plenty of movies to watch to pass away the time. We eventually arrived at our hotel (Park MGM) at about 8pm. 1st thing we did was get some food in Shake Shack before deciding we should get an early night. Jetlag truly kicked in and we were both up at 3am and heading to Dennys for some pancakes. After another quick nap we decided to travel to the expo. We took the monorail and it was quick and easy to get to the convention center from there. It was one of the larger expos I have been at. Picking up my numbers were quick and easy. I strolled through the stands, we could definitely have spent a lot with the amount of choice but said I’d stay firm, I have so much already. We met Stacey from R’N’R who ran through some of the events for the weekend and there was a quick video to make. I thought it was going to be a few questions but it was more of a promotion video. Being Irish I was typically uncomfortable behind the camera but I gave it my best go.

I’ll have more than this medal this weekend

Being interviewed at the expo

Friday night was all about the VIP night in Hyde @ Bellagio. We walked to to the Bellagio and handed over our VIP passes and danced, drank and eat the night away. Ozomatli were the entertainment, I hadn’t heard of them previously but they had the crowd on their feet the whole night.

Enjoying our night

We booked a helicopter trip for early Saturday morning. We wanted to make the most of the trip. So we got our limo to McCarran airport and off we set towards Grand Canyon. The weather was perfect for it. The views were amazing and it was worth getting up at 6am for. Three Helicopters set off at the same time full with a large group from Scandinavian and us gatecrashing their fun 🙂

Getting back on the helicopter

View from the bottom

After that fun morning it was time to get a quick power nap and relax before heading to take on the 5k with Martha. We got the monorail out to the Festival Grounds. No fear of getting lost or worried about where to go since everyone on the train were going to the same place. Just like everywhere in Vegas we had to walk through a hotel and casino to get where we needed to go. We got into the grounds and found where we needed to go. Even with so many thousands of people there I managed to bump into one of the other idols who I was up against for the prize. Tracey Burke was out here to do the 5k and half and had great results over the weekend.

2 Rock ‘N’ Run Idols

Martha hadn’t had much time to prepare for this 5k and I know she would have preferred to be walking the strip than taking on a 5k in Vegas. The corrals were crazy but we found a section to make our way in. We had a long wait to get going but once we got going it opened up fairly quickly. Martha kept focused and I kept quiet. She ran down the kilometers and as the race went on her confidence grew and she got faster and faster. I was extremely proud of her as she pushed her way to the line. A very impressive finish and her 1st race in over 3 years complete.

Deserved medals

Medal number 1 for the weekend

It was an easy trek home via the Monorail again. Of course I went straight to Shake Shack yet again. They will almost know me by name now. Sunday morning we headed to the outlets and did some shopping. I planned to stay off my feet as much as I could but that is definitely hard to do in Vegas. I had some subway and when we got back to hotel I had some pizza. Having a race in the evening isn’t unusual back home but not the half distance. So trying to decide when to eat, drink and rest was hard. My main worry was I’d be hungry half way through so eating plenty early I hoped would help me out.  We walked to the starting area and into the VIP tent.

VIP treatment

Having the VIP area was brilliant. No queue for the restroom, an area with foam rollers which I took advantage of, food that was perfect to fill the gap and easy area to bag check. I was able to relax with some chicken sandwich and gatorade while Martha got to sample all the food. We were right at the stage for Capital Cites but I was concentrating on the race and had to head off early as I was in the 1st wave and wanted to be close to the front to help me get into my rhythm.

Almost ready to head to start

Start line

With Dublin only being 2 weeks ago I really didn’t know how to to approach the race. I had kind of decided to go out as hard as I can and see how long I could hang on. I said to myself I’d go close to 6:30 / 6:40 min per mile. This is a good bit faster than my PB pace but since I already achieved my goals for the year if it all went wrong I didn’t have to worry. I do need to test myself. There was great atmosphere at the start line. Plenty of nervous people around while the countdown to the start ticked down. So I took off strong and with huge crowds around it was hard not to get too excited. There was the smallest of elevation rise on the way out of Vegas and passing the sign. I managed to do 6:31 and 6:30 for the 1st two miles. That was steady and as we turned and headed back towards the strip there was a noticeable elevation fall which I knew I would try take advantage of. The crowds going down the strip were amazing. The sun was going down now so it was finally getting dark. As we passed the start line again there were huge crowds still going through the starting shoot. It was then I could truly see the number of runners taking on the races today. Miles 3 to 7 were consistent and I was really happy how things were going. (6:27, 6:30, 6:31, 6:34, 6:36). I passed through 10km in 40:42, which is my 3rd fastest 10km I have done. Certainly not something I would have expected. Things going through my head was what if I didn’t have a marathon 2 weeks ago. But I kept the head down and said I’d keep going.

Passing the Vegas sign

After mile 7 things started to slow down. I could see as we were going down towards Fremont Street that we’d have to work our way back up as well. Not sure did that play with my head but my legs started to feel some pain. Probably was a bad idea going out so hard to begin with. 6:45, 6:56; 7:05 rounded out 10 miles. I passed the 10 mile mark in 66:40. Considering my 10 mile PB is 69:11 that was a huge boost. I gave it all I could but the next 3 miles were tough. The atmosphere around Fremont Street made me forget about my pain for a few minutes but that was soon behind me and I knew I’d have to drag myself home. I had passed a big number of runners in the 1st 10 miles and I could now see those catching me and passing me. A 7:24 and 7:36 for mile 11 and 12 meant I have lost a huge amount of time in recent miles. PB was gone and now it was a case of trying to finish it out and maybe still break 1:30. I knew it would be close but a 7:42 13th mile finished the chances of break 1:30. I pushed hard to the finish and couldn’t believe it I just missed the sub 1:30 with a time of 1:30:15. The 1:30 pacer was just behind me (he would have started further back) and in my head I was thinking maybe if I did go out with him I might have had a better chance of breaking 1:30 with a more consistent run. But when I look back on it I have to be happy with my performance.With the race being almost straight up and down with very few turns it definitely could be a PB course. My 3rd fastest half marathon only 2 weeks after smashing my marathon PB has to be a win.  I gave it my all and my body felt it. I grabbed water, chocolate milk and pretzels to replenish. I was delighted to get the medal around my neck and now began the long walk to out of the runner area. I posed for many photos and smiled to hide the pain but I was done and it was time to meet Martha but not before picking up my remix and world rocker medal. Plenty of bling from the weekend. I was 155th out of 17100 overall, 16th out of 816 in my division (M30-34) so definitely can’t complain about that.

Showing off my collection in the club

After getting my bag I headed to Drai’s Nightclub in the Cromwell hotel. Does it feel right walking into a club with shorts and singlet? Maybe not but this is Vegas. I got my massage and food and met Martha. She made the most of the VIP experience and had met another runners wife. Martha and Arden were able to pass away the time while Ezra and I were running outside. The club was a great venue and was nice to put my feet up and enjoy everything that was on offer. It was great that Martha met someone as that meant she wasn’t on her own and she was so busy chatting she didn’t even see my calls 🙂 It was good to share our stories after the race and best of luck to Ezra when he takes on the marathon distance.

Enjoying the VIP night after the race

One of my photos on the walk back

And there was only one place to go to finish off the weekend. Yes – Shake Shack. Even the people behind the till mentioned “You got the same last night, didn’t you?” I had to laugh, when it was close to the hotel and very tasty I had to have them. I do badly need to fix my diet once back in Ireland. Since I’ll be cutting my training for a few weeks I better also cut my calorie intake.

Another shake and my medals.

After a long day it was time for an early night. We were on the go since we got here so a good nights sleep was needed. It was the 1st night we didn’t feel jet lag and we weren’t up at 3am looking for food. When we did get up it was time to go get pancakes for one last time before packing up. I’m glad in the end with the later flight because we had so much packing to do. We got ourselves organised and checked out. A quick Uber to the airport before starting the long trip home. LAS to LAX to LHR to DUB. Close to 22 hours travelling from when we left for the airport to landing and then a drive to Cork home. The trip ended up being a bit longer due to being on the runway in Heathrow for 2 hours due to rivets being missing on the plane. I guess it was important to put them back in 🙂

View on flight from Vegas to LAX

What a great weekend and again I’d like to thank everyone who voted for me and helped me win the Rock ‘n’ Run Idol competition run by Rock ‘n’ Roll Dublin marathon. What an amazing prize to win. I always looked at the possibility of doing Las Vegas race but the cost of getting there meant it was always going to be hard to do. It was a once in a lifetime chance and I’m glad to have done it. It wouldn’t have been possible but for the hard work of family and friends who pushed hard in the weeks leading up to the voting deadline. And even after that both Martha and mine families helped us out hugely by minding George while we were away. The hardest part of winning the trip was that we would be leaving him at home but they took great care of him that no doubt he enjoyed his holiday as well.

Now it is time to put the feet up for the rest of 2018 and start again with big goals for 2019.

 

Dublin Marathon 2018

Build up

The build up to the race went better than expected. I avoided any serious injuries and managed a half marathon PB in my block of training. I used many races as part of my runs to help break up the long runs. With the help of the St Catherine’s members doing the marathon we put in some excellent and tough long runs. These gave me the confidence I needed and for the very 1st time I managed to get a 21 mile run in as part of the block of training. Thanks to Brendan, Keith, Pat and Ted who joined me on those long runs. My goal was set at 3:30, I felt I could achieve this.

Race weekend

The weekend started with a wedding in Cork on the Friday. My alarm was set for 5am on Saturday where I set off on the drive to Poolbeg parkrun. The weekend was not just about the marathon but the ASICS Frontrunner team were having our meet up. We would be racing, pacing or cheering on at parkrun but plenty of other activities throughout the weekend. I got up there in time and managed to get in a couple of photos on the beach before everyone came along. It was great to see everyone and catch up, some team members I hadn’t met before so it was a good way to get to know more about each member. We see each other everyday on social media and we probably know more about each other than some of our friends but you can’t beat a face to face meet up and hear some stories, get advice and get to know each other even more. I was cheering on and it was great to see so many of the team have top performances as well as pace excellently and a few PBs in there as well.

Once that was done it was time to get some photos in before heading back to the hotel to get ready for the expo. I found myself on stage with Holly, Lauren and Kerry. I nervously answered a few questions. Time then to collect my number and meet up with Damian and a few club mates.

We headed out that evening then to the Irish Whiskey Museum, I learned a lot from it, some history that I didn’t know that I feel I should have know but of course I was never going to have the tasting but it was good to watch everyone’s faces as they tried it out. Food and awards followed before I jumped in a taxi home, of course I was going to have an early night big day tomorrow.

Race day

The extra hour in bed made no difference to me as I was up nice and early. The excitement was starting to hit but no nerves. Went down and met the team and had breakfast. Porridge, toast, egg and a bowl of Coco Pops was the perfect combo. We had a taxi booked for 8:15 so we didn’t have the extra few miles, anything to save the legs. The weather was perfect. There was a worry it would be extra cold and I brought layers just in case but in the end I only needed arm warmers. We got a quick snap, dropped off our bags and then Peter, Holly and myself made our way right to the front of the wave. Sarah, Becca and Lotta stayed further back. We were being brave standing on the line, now just to control ourselves. I had decided I’d go for 3:25, this would give me a buffer if I needed it.

Off we go

The countdown was almost at zero and then bang, its time to go. I sprinted off like I was doing a 100 meter race, but once I got around the corner I calmed down and decided it was a good time to get into the correct pace. Holly caught up with me and I could only laugh as she was wondering what was chancing us as we went off so fast.

Since we were in the 3rd wave it was extra important to be up the front. It was a strange feeling having open roads in front of us as we went through the 1st few miles. We would meet some of the runners from the 1st two waves but overall we had plenty of space to get into a proper rhythm. Holly had decided she would pace me around, with the crowds behind it would be impossible to meet others on the course, so looks like I was stuck with her for 26.2 miles. Going through the course it brought back memories of 2 years ago and flashbacks to parts I could remember. The 1st 5 miles flew by, 7:39, 7:43, 7:44; 7:41 & 7:41. You are into Phoenix Park at this point and you hit some big pockets of supporters. It was getting noticeably busier alright but with a long straight ahead of us in the park it was easy to find space. It was going through the gate at the end and back on to tight roads was when things started to tighten up a bit and it wasn’t long until we started to hit the large pack of runners from the 2nd wave. As you come back into the park it has a lot of twists and turns and the crowds got even bigger.

The never ending drag with some downhill for a break

The next 5 miles (6 to 10) looked like 7:42, 7:47, 7:31, 7:40 & 7:39. I remember thinking at mile 6, “damn I have 20 miles to go, how am I going to do that”. I needed to get that out of my head and break it back down. There was huge support by Chapelizod and that definitely got the hairs standing up as I knew what was coming next after the Rock ‘N’ Roll half had this as its last few miles. In this section Holly had to inspect the portaloos a couple of times but she came sprinting back, no such thing as slowly catching back up. We met some great characters as we moved through the crowd here, Holly took the chance to take out the gopro and ask them a few questions. We had a guy in full army clothing, 2 guys dressed up as a rowing boat running together, Jerry who is one of Corks most recognisable athletes and top wheelchair athlete, Sonic made an appearance as well along the way. What faced us next was pretty much a long drag through half way. It was great to see Sarah R and Alechia at about mile 12 for a bit of support, the crowds are huge but its always good when its someone you know. Miles 11 to 15 were 7:45, 7:43; 7:49; 7:48 & 7:45. I passed through half way in 1:41:50, that was a whole 10 minutes faster than I did 2 years ago. I was feeling good through 15 miles but the race was only getting started then. Mile 16 to 20 looked like 7:40; 7:45; 7:45; 7:42; 7:41. I was really surprised with my consistency here. It certainly didn’t feel like it but I was knocking out some steady miles. But after this is where the marathon really begins, it is the time where people start to slow down

The miles started to get hard, almost as hard as the Jelly Beans

Miles 21 to 26 were 7:44; 7:46; 7:39; 7:33; 7:52; 8:00. This is where things started to get tough and if I was on my own I’d have so easily have given up or dropped off the pace. I felt a bit light headed at around mile 21 so I asked Holly to grab me jellys next time she saw someone giving them out. And she did, I grabbed them, threw them in my mouth and was expecting some soft haribo but instead they were rock solid jelly beans. My back tooth didn’t agree with them and next thing I know I’m chewing on bits of my tooth. I had somehow cracked my tooth on a sweet – I couldn’t make it up if I tried,  now I am down the majority of a tooth. Hollys response to it was – you are lighter now so you can run faster. Good advice.  So I had to forget about the tooth and continue on, but I was starting to struggle to stay focused now. My legs were getting tired, my head was saying you are done and I wanted to slow down. This is where Holly really offered the best advice and support. We took it one mile at a time and she ran in front and I had to keep up. It could have been so easy to just say no but I had to dig deep and say I can do this. I knew we had a good downhill and flat finish so I just needed to get to there. When I look at my mile splits now I see I wasn’t struggling physically and I was tipping away at a good pace. But just before mile 25 was where I was looking forward to all day. The ASICS Frontrunner cheer zone was located here. You could hear them from far down the road. What a bunch of legends. Cheering & motivating people a lot longer than I was running the marathon. The good vibes as I ran through gave me the much needed energy, you could really tell they were enjoying it.    Looking at mile 26 will annoy me though, just because every other mile was below 8 minutes but as you can see I did lose some time over the last couple of miles but I’m not going to complain too much about that.

And the shuffle to the line

The last few 100 meters felt like they would never end. The crowds on either side were huge but I was just looking ahead at the finish line. Holly kept encouraging me right up to the line.  It worked and I crossed the line with a massive PB finishing in 3:23:26. A hug for Holly for getting me the PB, picked up my medal and then got my phone out and powered it on as I wanted to check how everyone got on. My phone started alerting with everyone I was tracking and some amazing results there.

Thanks

There are so many people to thank:

Martha for giving me the time to put in the long runs, the short runs and the races, which meant I was out of the house a lot. It isn’t easy with a 2 year old and she sacrificed plenty of mornings and evening so I could train to get the target I wanted.

St Catherine’s members for the training. From speed work to long runs it always helps to have a good team around you.

Damian for all the advice on the build up to it and for years of encouragement. He helped me break 4 hours 2 years ago and he smashed through the 3 hour barrier this year.

ASICS Frontrunner team for keeping me relaxed on the build up to the race right up to when the gun went off. They offered great advice and gave me the confidence on the day and the work they put in at the cheer zone was appreciated by all.

Gazz & Holly for giving me the opportunity to be part of the frontrunner team and to run the race with ASICS and have the best kit for it. I hadn’t planned on doing it until they provided us with the chance. And then a huge thank you to Holly for her help on the day. I definitely would not have been able to do it on the day without her. Maybe up to 21 miles I’d have been ok but I would have fallen away after that but for the advice and encouragement she provided. It was really enjoyable to run with such a great runner who made things look effortless. No doubt everyone will want her as a pacer now. You can thank me later Holly.

After

After relaxing with a hot chocolate it was back to the hotel for some downtime. I do regret not joining the team at the cheerzone. You can check out the fun they were having here. That evening we all went out as a team for burgers and some celebration drinks (water for me). My burger was gone in seconds. Some went the extra mile and went out in fancy dress. My evening was about to end early after a long day but a call from Damian meant I was back out to meet him.

Overall

What can I say, this weekend went perfect. The race was the icing on the cake. The frontrunner weekend really helped relax me before my ‘A’ race and I’d like to thank the frontrunner team for everything. I really can’t wait for the next meet up. I’d definitely advice people to get out and do Dublin next year. The support was exceptional, the organisation was perfect and the course it tough but fair. To have over 16,000 finishers and have it run so smooth shows you how well this race is run and no wonder it continues to sell out and is a must do race. Well done to everyone who took part in the marathon, park run and cheered everyone on. Each of your deserve to the celebrations. Some amazing results out there.

What next

It is time now to relax and use Vegas half marathon as a fun day out. I don’t see myself racing for the rest of the year and come back fresh next year for more big challenges.

Photography – Carel Du Plessis CDP Photography Ltd & Jack Schofield Stage 7 Photography

Dungarvan Tri 2018

Dungarvan was last Tri last year and it was to be the same this year. You can read how that went here.
The build up to it wasn’t ideal. A total of 70km cycled in the previous 7 weeks was never going to be good prep but after having my best race of the year in half marathon the Saturday before I felt fit and ready for the challenge. Then Sunday came and I hurt my back. The next 3 days were spent slowly walking around the house trying to mind my back. Sitting for more than 10 minutes hurt and it looked like I’d have to skip the race. On Thursday evening I went for a slow swim and it went ok. On Friday I went for a slow 5km jog and was fairly stiff after it. But I was able to do it so I went ahead and started to get my kit ready for the next day.

Race Day

I was up early to have small breakfast and load everything into the car. Got down there in good time and just like last year the weather was looking good. I got registered and proceeded to get my bike racked and my transition area set up. All the club were in the same area so we were all kind making sure we had enough space to lay out our kit right.

Swim 00:29:06 (9th of 143)

The swim is always my favourite and look forward to getting under way. The swim had an Australian Exit which always makes things interesting. It was a beach start and as soon as the countdown was complete off we went. Sprint into the water only for all but the bravest to slow right back down as we ran over rocks after rocks. Clonea beach is shallow so it was a a small bit of running and dive, followed by up I get again another bit of a run and dive. I got into a good rhythm straight away and even though it looked smooth from the beach there was a bit of a current which meant you were fighting against that the whole way out to the 1st buoy. Around the 1st buoy and then straight line to the next. I found myself right next to teammate Shane. When we got to the next buoy we had to go back at an angle to the exit. It was fast on the way back in. I can a good push from many waves, felt like I was flying at times. I got out of the water and around the flag. I was 11th after the 1st lap. Straight back in and dealt with the Australian Exit a lot better this year than last year. This time it felt like I was going nowhere trying to get to the first buoy. But once I got to it I was able to get around and find that rhythm again. On the second loop when we got to the second buoy you had to go at the opposite angle and toward the lifeguard building. I was feeling good and pushed on. When I looked at my time I was a bit disappointed and was a lot slower than last year. Almost 4 and half minutes but it was a lot tougher swim and definitely was a bit longer. To my surprise I was 9th out of the water

T1 00:01:47 (47th of 143)

Hit T1 and Brian and Shane were in there at the same time. We were close to each other coming out of the swim. I was throw out by the fact my fulfill bar was taken from its wrapper so I had no fuel, and I was hungry. Put my socks on and took my time getting ready. Then it was time to motivate myself for my least favourite part of the day.

Bike 01:18:34 (77th of 143)

What can I say about the bike that I haven’t already said before. Because there were so many sprint cyclists on the road I felt I was going well on the bike. The course has a lot of ups and down and is fast start, tough after the turnaround and fast finish. I kept to a good pace and before I knew it I was going through the sprint turnaround. At that time I was wishing to myself that I could turnaround there as well. Hitting the 20km mark which was a small bit after the turnaround point I was averaging over 30km/h but that was mainly aided by the fast downhill we hard before the turnaround. At the turnaround point I was told I was 33rd through, so that meant 24 people passed me up to then. Unfortunately we had to go back up it and I felt I was going backwards. This didn’t help my average and did take it out of me and took a while to recover on the flat. Once frustrating thing was the trains of cyclists (mainly from the same club) passing me. With drafting being illegal that did annoy me as that was an even bigger advantage to them as they were gone within seconds of passing me. But I was there to race my own race and struggled on. Comparing to last year I averaged 1.5km/h faster. So even though I had done almost not bike training this year I did better but it wasn’t as windy this year also. I had a lot more pass me on the bike right up to the end.

T2 00:01:24 (83rd of 143)

It may feel like I stopped for a cup of tea with the time spent in T2 but after being passed by a few just before the end of the bike I was behind them going into T2. And 1 person missed his rack space and had to double back (you know who you are Aidan :-)). I didn’t mind and there was a bit of joking between us. Got my stuff together and on went my new Asics Dynamis 2 which make it very easy in transition, no worrying about tying laces and off out to the other part of the race I don’t mind.

Run 00:44:09 (13th of 143)

First thing I did to throw me off was when I was re-configuring my watch selected bike instead of run for the last part. So straight away I couldn’t use my watch for lap times etc. Well it had 5km lap splits. But that is probably a good thing. Go out and see how I would do. Last year I set myself a goal to have at least 4:30 min/km but failed to do that so that was this years target. I knew I could catch a few on the run and make up for lost time on the bike and I did that straight away. Martin gave me a nice slap as I passed him, I think that help me speed up – mainly to get away from him :-). It is interesting comparing last year and this year, even though my pace was much faster this year it had the same look on the graph. I slowed down in the same parts and picked it up again in others. I was hungry during the run and started to struggle a bit but was able to keep a decent pace. I had one person pass me throughout the run and he was out of sight in no time. That was close to 8km in and he finished strong. I still think doing more work on the bike will also help my run leg. I was happy to cross the line and grab some water and cakes.

Overall 02:35:02 (28th of 143) 

I was delighted with the way the race went after the week I had. I didn’t think I would get near last years time but there was only 1 minute of a difference and that was mainly due to the tough swim. I picked up time both on the bike and the run so overall it was a good day at the office but also shows yet again I have to work hard on the bike. For me it is easy to skip

Thanks again to all in Tried & Tested Triathlon Club for putting on another great race this year. I will be back next year to see where I am at and see if I actually do put more effort in getting out on the bike.