Sarah Lovelock : Triathlon Training and Racing

In Hiding!

2011-11-05T09:29:00.000-07:00

Despite my best intentions it has been eon's since my last post. I could try to blame it solely on being busy (which in my defence I have been) but if i have to be honest with myself I've been having a post Ironman strop for the past couple of weeks as well.

I'll try to keep the Ironman Race report brief because it was so long ago, people have probably already heard most of my own and the general ramblings about the event. The swim course change was welcomed as having swam (attempted swimming, in an endless pool style, on the spot style) in the south beach back in May the protected north beach was 100% more appealing. I would like to add at this point that i was not one of the cheating buggers who decided it would be okay! to miss out 400m of the swim course on each of the two laps of the swim. Despite having to swim past/over (they desevered it!) slower swimmers who had cheated on both laps i had a really good swim for me. Swimming in the sea regularly over the summer was definitely an advantage as the current or the choppiness of the water did not phase me. The swim was probably a bit short as i swam 59:54 , but I'm taking that sub hour swim time.

The 1km run though Tenby was well supported and got the blood back into my legs for the 180km hilly bike course. Despite being knocked off my bike 4 weeks before and still having a niggling shoulder I was optimistic that i could pull off a decent bike time. However, this was not to be i struggled to climb out the saddle, weight baring more heavily through my left arm after the 100km mark, which was not good with 5 more 12 - 16% climbs to come. I've never been so relived to get off my bike in an Ironman. Slowest bike split to date with a 6:34:14. Having not run the course (as it had been changed since our recce trip in May)and going in with minimal run training i wasn't sure what to expect. I was having a great run until start of the 4th and last lap, where some extra coke at the turnaround age station didn't agree with my stomach and it started to feel very bloated. The 3 mile run uphill out of town was managed with a slight slowing of pace, but the run downhill churned by stomach a bit too much and required a short vomiting stop 2 miles from the finish - yuk! Finished in 11:42:53: with a marathon time off 3:55:22. The best part was being greeted by my Dad and two brothers, Simon and Jamie who had come to watch their first Ironman and had been great supporters throughout the day.

Tenby did a great job of hosting Ironman Wales, I think we'll be back next year with Simon (Fiancee, maybe husband by then, if we actually start planning our wedding) not me racing though. I've decided not to commit to racing ironman next year, as in the past couple of months I had definitely been questioning my motivation to train and race Ironman this year. Work being stressful and busy and studying for Masters, had resulted in too much Cortisol running through me to effectively train at the level I wanted too = leading to further frustration/ stress and the perpetuation of a vicious stress cycle. So I've made the decision to step back a bit and focus on half ironmans and maybe just maybe do my first Olympic distance race and find some speed.

A couple of weeks back i did the Beachy Head Marathon, an iconic race on the south downs with the final 10km taking in the seven sisters, cuckmere haven to beachy head. It hadn't really appealed to me before, but feeling empty at the end of the season and having done no racing and a friend being unable to race freeing up an entry, i decided to give it a go. It's now a must do race in my opinion. The almost vertical starting hill, 20 meters in, bag piper playing a warren hill, rolling ups and downs between Jevington, High and Over and Littleington, Climbing the steps up from West dean, run down to cuckmere haven knowing the final 10km ahead is the seven sisters. Enjoyed it all and will be appearing on next years race calendar I think. Made even better as my local knowledge of the final 1km decent to the finish allowed my to sneak into the top 5. The same weekend my brother Simon, can down to buy his first road bike (inspired after Ironman Wales me thinks) from The Tri Store, with talk of doing his first triathlon next year, so all in all a great weekend. To top it off glorious sunshine all weekend.

Few days left!

2011-09-08T05:43:00.001-07:00

I’ve been saying to myself for weeks that I’d write an entry for my blog, after realising that my last entry was back in May. Ironman Wales is now only a couple of days away, so thought’d I’d best write a pre race entry before the race report is due! To be honest there’s not been much to write about unfortunately I seem to be plagued by injury and accidents this year.

At the start of the year I had tendonist of my right shin again, So my plans my plans for some quality half marathons to work on my run speed was spoiled. I was then forced to make the decision to pull out of the Marshman Half Ironman in May as was only running 30 minutes easy during the week preceding. Lacking a running base I was then not race fit to do my planned Half Ironman distance events in June.

June was a ‘good’ month with my running coming along, we spent a week training in Majorca, staying with a friend on the East side of the Island, where we had never been before. Sunny and dry – it was just what I needed after starting to feel a bit low and frustrated from injury. We logged a lot of bike miles and a good amount of sea swimming and running alongside in the week. Then just after building my long run, In fact my first long run over 2 hours whilst running downhill I put my foot in a rabbit hole I hadn’t seen and partially tore my lateral ankle ligaments. With my elephant sized ankle I was forced again to take a break from running and cycling. Its now beginning of August and I’ve yet to do any racing. Comparatively this time last year I’d done 2 half’s, Ironman Nice and was about to do Ironman UK. Needless to say my motivation took a bit of a nose dive, a not a great start to an Ironman Build phase. Working as a Physiotherapist I had access to treatment (borrowed cryocuff!) and managed to getting the swelling down within a week and range of movement back the week after, and even do a little bit of easy running. Then 3 weeks ago, whilst out on an easy bike ride in the evening I was knocked off my bike, by a careless driver turning into the junction I was riding past. My legs suffered little damage except a few cuts and bruises. But somehow I went over the front corner of his car landing directly on the top of my left shoulder and head. I’ve never been involved in a crash, either as a driver or cyclist before and was a bit over whelmed as 2 patrol cars and a paramedic arrived and I was escorted to A&E. At the scene I was most annoyed the my brand new helmet (although served its purpose well) was going to need to be replaced, but later as swelling and soreness set in and I couldn’t move my arm above shoulder height the real impact of the crash set in. I guess I was lucky that I suffered no broken bone, but 3 weeks on and I still have some bruising and my acromioclavicular joint is still sore although I’ve managed to get back swimming I’ve not yet managed to get back full strength, So I’m swimming Nemo style with a ‘Gimpy fin’ – the swim on Sunday should be interesting  Needless to say I have no idea how I might fair this weekend, so I’m just going to go out with the aim of enjoying it. If you can enjoy the cold, wind and rain tats forecasted!

Ironman wales course pre view

2011-05-29T14:44:00.001-07:00

Prior to next weekend’s long course weekend in Wales I’d thought I should write up my experience of the Ironman Wales course. Before I started three words sum up the bike and run course – hilly and windy. We arrived in Tenby around midday on Friday a bit weary from the 6 hour journey from Eastbourne. If I’m honest Simon was more tired since he was driving and I have a remarkable ability to fall sleep almost instantly when a passenger. We’d left sunshine in Eastbourne, but almost immediately after crossing the Severn it was raining. It was also very windy. The rain did leave us, but the wind was in to stay for the entire weekend.

We immediately hit the bike course, setting out with the map and directions from the Ironman Wales website eager to stretch our chair shaped legs, work out the route and to see what would be in store for us on race day. The bike is advertised at present as a two lap bike, which one large loop and a second shorter loop (which repeats the second half on the first loop). The bike course rolls out from Tenby along the coast road (A4139) before heading in towards Pembroke. From there a relatively steep climb out of Pembroke (12 miles), then the climbs and descents become a bit steeper. There’s a short, shaded and twisty decent – my least favourite type just after St Petrox then the road carries on towards Castlemartin. Here we found a road closed sign. We’d had done a lot of map consulting so far, as although the description of the course was detailed with road names, none of these were signposted in reality, so weren’t 100% sure we were on the right road. The course passes through a military (artillery) training zone, which happened to be in use hence the road closed sign. We probably should have made the link sooner, as we had just passed the entrance to a military base, complete with two large tanks outside, just 100 meters down the road.

A short diversion found us back on the bike course, headed for Freshwater West. The beach here is stunning; the climb up from there is not enjoyable however. Be prepared to use your small chain ring and watch out for sand on the road, especially if windy, as the road is narrow here and passes through the sand dunes.

A short descent down and back up from Angle (24 miles) sees the course heading back to Pembroke. The road here is rolling and of good surface, so should be opportunity to make up for some of the slowness on the rest of the course. A short loop around Pembroke centre (there’s a very short but steep climb as you make the turn through town, which caught be a bit by surprise first time around, and saw me uncomfortably grinding my way up the 30m stretch). Heading back along the road you come into Pembroke on towards Lamphey, where there’s a left turn onto a road called the Ridgeway. It’ll come to no surprise that this is another uphill, and you seem to only just get to the ridge, with stunning coastal views, before turning off and descending to Sageston. The lane here is narrow and steep, but has just been resurfaced properly, so should be a fast descent. We were treated to the view of Carew Castle, before crossing the river and heading uphill towards Cresselly and Yerbeston. It’s basically uphill and downhill from there all the way to Narberth, where there’s a steep downhill, straight into a steep uphill, which flattens a bit, but seems to go on for what seems like forever. It was here I started contemplating using my road bike on race day, as I just wanted to keep shifting gears on the uphill and my legs were screaming at me for such low cadence climbing. The course then loops out east to Tavernspike, via Princes Gate (more rolling), a sharp right turn heading south west towards Ludchurch, then it’s mostly downhill to the coast. At this point I’d pretty much figured out that any downhill was going to be matched with an equally steep uphill, and I wasn’t disappointed. The climb out of Wiseman’s bridge has a 16% sign at the bottom. I was definitely heading towards the road bike option now. Then guess what the course heads downhill into Saundersfoot then straight up the other side, on another steep climb, back towards Tenby. Lap one done. The course then passes through and out of Tenby as on the first lap, then about 3 miles before Pembroke it turns right at Lamphey, onto the ridgeway and follows the route taken by lap one. It had taken us 5 hours to complete the long loop with a lot of stop, starting and a bit of getting lost along the way. Over the weekend we rode different sections of the bike course and I made up my mind to use my Cervelo S2 over my Quintana Roo Cd0.1. Not being able to shift so frequently on the up hills when on my base bar, meant I spent a lot of time riding in a lower cadence than I’d have like to be riding in and I don’t want my legs to be cream crackered for the run. Simon was fine, he has Di2 on his P4, with shifters on his base bar and tri bars. And since Santa will not be making an early visit and bringing me Di2 for my race bike, I’m going to be riding my Cervelo road bike, with USE tribars and my Hed wheel set.

My running is coming along, and over the weekend I managed a few runs on the course. From T2 in Tenby town centre, the 4 lap run course heads straight out of town along the coast road, which is mainly a rolling downhill, except for a short hill near the Haven Caravan Park and petrol station. The route turns into Penally village, along a road which runs almost parallel to the coast road, heading back to Tenby, so is a rolling uphill! Back in Tenby it’s up St John Hill, downhill to the castle, around the castle, past the life boat station, up Castle Hill - a 10meter stretch almost vertical, only a slight exaggeration. Then a loop through the town centre, which if the organisers can get the right atmosphere going should be great fun, before heading back out of town. The run should be a good course for spectators.

Can’t really say too much about the swim, we did don our wetsuits on Sunday night and head down to the sea. It was bloody cold (good luck to those doing the long swim on Friday, remember your neoprene hat and booties!) and choppy. Both of us managed about 100 meters before getting out, much to the amusement of the car park attendant, he pointed out to stay clear of ‘The Whiteback’, a sandbank mid-beach which messes with the tides and catches the unwary, but also took great relish is calling us soft southerners, but kindly pointed us in the direction of a really good fish and chip shop, for a treat on our last night.

ups and downs!

2011-05-09T13:44:00.001-07:00

Yet again it seems that I wrote an update a couple of weeks ago, only to realise it’s actually been a couple of months. After a good winter of training, everything has gone a bit pear shaped. I’d had a winter injury free, which was obviously tempting fate. I’d been completely long runs holding very respectable pace and was hoping for a sub 1:30 at the Fleet half marathon at the very least. Obviously that didn’t go to plan otherwise I would not be sharing this woeful tale. I was looking on target until 6 miles, when I started have stomach issues. I can only blame my step mum’s cooking and eating late the night before, for the loo stops. From then on, my legs and brain were not on the same wave length. Despite wanting to run fast, my legs were having none of it. About 10 miles in I started getting ITB and knee pain, so eased back the pace completely, so be able to recover quickly and put in a quality week of training afterwards. I finished only just in front of an Army captain, running in full kit with 20lb pack. From then onwards I seem to have niggle after niggle. Maybe I headed back into running too quickly, maybe not enough stretching or massage, new shoes or maybe even the fact I was taking almost an illegal amount of painkillers as I’d just had my braces tightened, but a couple of weeks later I then developed shin pain. So I’ve now had a couple of week of training, free from running as that seems to have done the trick. Yesterday I managed my first run in 3 weeks, 20 minutes, so slow I was almost walking! But with no repercussions.

So unfortunately I had to pull out of today’s Marshman Triathlon. I raced and won the Marshman Plus event last year – as it’s only an hour away, it seemed like an ideal season opener back in January and a good way to gauge my fitness, ready for the build to Ironman Wales. Plus for a local event it was well organised. My Quintana Roo CD 0.1 did get a punishing today though with my first open 25 Mile TT for two years. Last year I didn’t do any time trialling and felt I lacked the bike speed, I considered my strength. So at least a drop in run volume is allowing me to concentrate on my biking for a bit. Today wasn’t pretty. I left my power tap unit in the kitchen, so rode blind and spectacularly blew up in the last couple of miles. Despite this and a change of course due to road works, rubbish road surface and lots slippery wet roundabouts from early morning down pours, I came ridiculously close to setting a new PB for the distance. My coach also thinks it is now warm enough for sea swimming – I’ll beg to differ. First sea swim is set for tomorrow night. Personally I’m hoping that the wind picks up and we have 10 feet of chop. I’m never really a fan of sea swimming in the murky waters in the UK, especially not when it’s frigging cold.

Other things that have been happening – I’m well into my first master’s degree module. After a slow start with essay writing I seemed to have been able to dig out some study skills that were hidden after completing my undergraduate degree 7 years ago. Sometime I wonder why I even though doing a part time master’s alongside full time working (including 1 hour each way commute) and Ironman training was sensible. But it’s working out, I just have to be strict with myself after weekend training and knuckle down to work. Probably more importantly, more exciting and I’ll get in trouble for not putting this at the top. I got engaged!! Simon asked me out of the blue on his Birthday – no excuses to forget the date! So mostly despite the lows and stresses over the past couple of months I’ve been walking around with a big smile on my face and a glittery ring on my finger. No date set yet, likely to be next summer, but I’ve already been banned by my family from getting married in Hawaii though. And it’ll come to no surprise to those that know my fiancé Simon, from The Tri Store in Eastbourne that he’s hoping to be able to wear shorts!

March, almost been and gone!

2011-03-30T08:32:00.000-07:00

March is almost over and I'd like to say that I've been busy getting some amazing training done or writing an amazing Master's essay worthy of a distinction! However I have just had a month where by time can not be accounted for. I would say I'm normally a pretty well time managed person, like most triathletes I try to cram 10 more things than I really can into my day, but this past month has flown by with little to write about. On the whole training has been coming along nicely.

I had entered fleet half marathon as a test event, to see where my running was really at. Of the back of some long controlled paced runs in Friston Forest I was feeling confident I would be able to run a PB. Fleet is close to my folks so I stayed at there's the night before, we ate late (and something not tired and tested) and this played havoc with my stomach. I felt great for the first 6 miles, holding 6:55 - 7:00 min/miles comfortably. But just after running back through town, my stomach started to rebel. Two toilet stops later, the jelly legs replaced my Strong running legs which had been with me for the first half. The jelly legs accompanied me all the way to the finish line which I crossed in 1:37:39, with a face like thunder. I managed a increase in pace down the finish chute only so not to be beaten by a man who had just completed the run with full army kit and 20lb pack, breaking the world record by 4 mins. (I felt sorry for my Dad, who had come to support, he got to put up with my misery all the way back home). My mood has improved from that disaster of a race. It just reinforces the need to be spot on with pre race nutrition and routine for me. I've a six week block of training coming up, before my first Triathlon of 2011 - The Marshman. Last year I raced and won the longer Marshman plus (3/4 distance event). This year they are not running the plus event, so I'm having to make do with the half Ironman distance!

Last Friday was Simon's Birthday. We spent a lovely day together. Enjoying breakfast, a long coffee shop ride and just relaxing. In the evening he surprised me by proposing. I spent most of the weekend with a massive smile on my face and dancing around!! I'd planned a surprise birthday lunch for Simon on the Sunday since it was a big birthday (I won't disclose how big here!). So almost 40 of our friends and family were there to help him celebrate this birthday, but also our engagement. Slightly overwhelming, but great fun, seeing family members who have not been seen since the previous year.

Now time to get knuckled down to training and Essay writing. I'm glad that the days are getting longer and the temperature is creeping up a bit.

Sarah x

Sunny Day!

2011-03-25T11:16:00.000-07:00

Had a fabulous day off work today. Lay in till 7am. Epic breakfast of Cooked Banana's, Bacon and Maple Syrup on Cinnamon and Raisin Bagels to celebrate Simon's Birthday. Stayed in my Pyjamas until 10:30am when headed out for just over a four hour bike ride in the sun (obviously got changed into suitable atire first). I haven't felt over dressed on the bike since Hawaii. My freckles have come out today :-)

Day’s are getting lighter but not any warmer!

2011-03-06T10:32:00.000-08:00

This last couple of weeks have flown by. Works been busy and we’ve had family and friends staying at the weekends. This weekend has been quite and relaxed, so taken time to catch up on all those meaning to do job’s –like updating my blog.

At last I’m starting to find some fitness and am looking forward to the coming season. I’m sure the slight increase in daylight is helping on this side of things. I’m actually getting outside on my bike more, rather than being stuck on the turbo! But I have to say riding on the turbo has still taken preference in the evenings, when it’s been so bitterly cold and windy here on the coast. Running is coming along. My coach has me doing lots of to-pace running at the moment. Alternating with longish runs off the bike one week, and long Ironman paced runs the following week. This combined with a midweek tempo run seems to be helping my speed and fitness. I’m now looking forward to Fleet ½ marathon in a couple of week, rather than dreading it. Today’s run was 6 times up and down a 2.5km trail in Friston forest – An Ironman lapped run is going to be a piece of cake, after this mentally challenging run – However, it was more interesting than 20 x 1 mile laps around the local rugby pitch, she had me doing before Ironman Nice last year. Plus, less strange looks from dog walkers and less explaining why I’m running around in circles.

Outside of training, I’ve had a couple of other interesting things going on. I’ve had my first week at University, the week before last. I’ve started a part time Master’s degree (starting now, possibly taking up to six years to complete – but hopefully not!) and my first module was great fun and very thought provoking. Now I have the hard bit to do – an assignment to write! I caught up with Simon Baynes from Craft this week, for a coffee and chat about the brand and my partnership with them this year. From my last post, you’ll see I’ve already received a lot of kit from Craft, mostly spring/summer apparel – I’m looking forward to the weather warming up to give it all a trial. Their fabulous zero base layers have made riding these past couple of weeks much more bare able through.

Maybe it's becuase I work in the NHS but....

2011-03-06T09:28:00.001-08:00

This is good reading..

http://militantmedicalnurse.blogspot.com/

It's been a long time

2011-02-16T12:18:00.000-08:00

I’ve been receiving a lot of banter of late about my lack of blogging, and to be fair it is deserved, since it’s been a while. My last blog update was at the beginning of November!

I had planned a good break from structured training, after my 3 Ironman season and it ended up being a bit longer than planned with repeated colds. I under estimated how tired and unmotivated I would be and how difficult it would be to get back into structured training. The snow and ice helped, as the thought of 3 – 4 hour rides on he turbo every week, was not appealing. Simon and I had talked about doing Ironman South Africa this year. I’m now so glad we decided to not to enter such an early Ironman. In April last year I took a promotion at work, to a job I love but involves almost an hour commute each way. I’m fortunate enough to be able to car-share, but still the travelling in the dark has been tiring. Roll on the spring (or at least some warmer weather) so that the 22 miles each way, can be turned into a training ride)

Anyway all that lovely time off training, left more time to do the things you neglect to do when training lots. We got quickly settle into our new flat. Our old flat (which we moved into in the short term, but that quickly became 5 years) was a bit like a student flat. We now have a much more grown up flat, which is so big we often lose one another and has a gym room (meant to be spare room!) with treadmill, turbo set up on bike, and small weights selection. Simon’s sister also had a baby, so much baby Max cuddling has been had. Spent time catching up with friends and family and doing all those other things you neglect or run out of time to, like drink wine!

After Christmas and New Year, I finally got back to some proper training, which by that time, I was ready to do. The focus so far has been on my swimming and running. I’d like to say both have come on fabulously and I’m running and swimming so much faster than last year, but at the moment I’m not. I’m starting to feel fitter and stronger, but we’re trying some new things in the pool, changing my stroke, which just feels uncomfortable and slow at the moment. Recovering from hard run sessions is something I struggled with last year and lacked confidence in my ability to run fast as a result, so that has been a priority. So far, with more stretching, better warm up and cool downs, weight training and more core stability work I have been able to do more running, and have not suffered with sore tight legs and niggly injuries. So things are moving forwards. It’s still really early as my goal is a late season Ironman. The only thing that has got in the way of training has been work, either having to do a bit at work, or being very stressed and tired at the end of the day. Both of which obviously impact on training time and quality. But I’m learning to appreciate this and adjust my training as required. If work stress if high, then adding a lot of training stress is likely to make me feel run down and lack energy. It’s funny that since I accepted this, work stress has felt a lot lower, although there are still manic days.

For the past couple of years I have been fortunate to receive a generous amount of support from DJM Products, the UK distributor of Zoot Sports. Their ultra range of triathlon training and racing apparel has been fantastic and the compression clothing is the best I’ve used. However, I’ve now decided it’s time to end that partnership. I thank Martin Branfoot and DJM for all their support.

I have now teamed up with Craft for this coming year, which I am very excited about. 1 large box of goodies arrived this week, it was like a second christmas. There’s nothing like new kit to get you out training on cold and wet winter days!

End of the season reflections

2010-11-07T10:00:00.000-08:00

I can't quite believe that Hawaii Ironman was 4 weeks ago. After the race we had almost a week to relax and explore. In 2008 we headed straight to Oahu and felt like we didn't see much of the rest of the island. So this time we stayed on the Big Island till Friday. Enjoying the warm weather, famous Lava Java breakfasts and Cinnamon rolls, trying our hand at stand up paddle boarding and lazing around.

On the way home we had a 8 hour stop over in San Fransisco, and headed downtown on the first train of the day, then caught the first tram of the day as the city was waking and the sun rising, down to the waterfront, for a warming up coffee (going from high 20's to very low teens was a shocker! - not shorts and flip flops that's for sure) and stroll along the front.

Back home jet lag hit big time. My brain did not return to my body until midweek and i had a stinking cold, so the week was pretty much written off as completely unproductive. We then moved flat the following weekend. The moving out and in was pretty relaxed and uneventful. But having lived in our old flat for almost 5 years, their was a lot of cleaning and painting to be done - but obviously paid off since we got all our deposit back, so we have now rewarded ourselves and blown it on a new mattress.

Doing 3 ironman in 4 months has been trying, both physically and mentally and i have definitely neglected family and friends, so i have been enjoying relaxing and catching up with them, But now I'm slowly getting back into training - although hampered by a flare up of my hayfever. Yes i know wrong time of year but apparently mould and fungi spores are triggers it this time of year.

I sat down with my coach and reflected on the past year and started making plans and setting goals for the next year. Not to sound dismissive but despite achieving my goal of qualify and racing in Hawaii, the year overall has been pretty unlucky for me. I had a number of running injuries, which curtailed the winter and spring base training. My only running race was done off the back of a weeks hard cycling, i think my legs were still in Spain! I lacked speed and confidence in my running ability. Although my swim fitness had improved, my swimming technique still leaves a lot to be desired. Due to June, August and October Ironman's, i missed out on doing cycling time trials, as a result i did not feel as though i was in as good a bike shape as 2009. My first two ironman's in the Nice and the UK, i became suffered with GI Issues! on the run, which was a new experience for me since I've often boasted about the resilience of my stomach. Then after my fall in the T1 of Ironman UK and another minor injury at work a couple of days before a 100 mile time trail, i had a period of back and buttock pain, which prevented me from building up to kona as i would have liked.

Despite the setbacks throughout the year, It ended on a high - a well paced race in Hawaii, so i can only be happy and excited for next year :-)

Ironman World Championships Race Report

2010-10-10T16:11:00.000-07:00

Yesterday morning started just before 4am, with a breakfast of so much bagel with honey that i struggled to eat the last mouthfuls. With my breakfast washed down with a black coffee, we headed down to the Pier for body marking and final bike checks. The whole process despite being crowd, with athletes and relatives was completely painless, due to being so well organised. The rest of the morning (as pre race mornings) do went fast and the next thing i know is that the pro's have started and I'm standing on the Pier in my Blue Seventy Point zero 3 XT ready to get into the water. I got into a better spot than in 2008, when i ended up getting stuck on the inside of the peir, but still got completely drowned. (One particular guy completely dunked me, only to then swim a lot slower, and didn't come past me on the bike till the 35 mile point - where's the Aloha!). My swim wasn't to bad. it was hectic out the the turnaround, but then seemed to settle down. And i actually swam in a straight line, which is an achievement for me as i often think i add 100's of meters (okay exaggeration!), to my swim. I Still need to work on my swim as lost 12 mins to some of the faster girls in my age group. Work for the winter. T1 went smoothly and i was pleased to be on to my new Quintana Roo Cd 0.1. It was a lovely ride, i rode within myself and kept the pace controlled, to let my stomach settle, which i may be guilty of not doing in the past. Riding out to Kawaihae went quickly, there were lots of pack riding along this stretch. Before long we were up on the rode to Hawi and the wind was blowing a gale. At one point i was cleanly blown across the road and also lost my race number from by number belt. I was hoping the decent from Hawi, back to Kawaihae would be more pleasant with the downhill speed cancelling out the cross winds, but it was still gusting and their were a few times i actually got off my tri bars and was looking forward to the headwind, we'd have from Kawaihae back to Kona. I felt good the entire bike ride and stuck to my nutrition, hydration and cooling strategies throughout. On the way back to Kona i got a passing penalty for not making a clean pass, which pissed me off since the reason i stop the pass was to let the draft marshal know that i had lost the number, after the ranting at the briefing that you must let someone know you lost your number as soon as possible. So on entering T2 I had a 4 minute penalty to serve.
I started the run conservatively, knowing what happened in Ironman Nice, when i was dehydrated and had heat stroke. I wanted to finish this race well. I stopped at each aid station to take on fluids and put ice down the back of my bra and shorts. I had a few bad patches on the run, but held to plan of running between each aid station. I walked up Palani and also for a short patch out of the energy lab as could feel that i was getting very hot.There were some fast running age group girls on the run. Coming down Palani into the last mile, was a fantastic feeling. This time i completely took in and enjoyed the final 400m's into the finish chute, and somehow managed to muster a massive jump as i crossed the finish line. Happy to have put together a race, where i didn't end up with an upset stomach. Happy to have finished in daylight and not holding a glow stick.

There are still lots of things for me to work on, for one i need to be lighter and leaner to run faster here, to help keep cooler. But for me season is done. 3 Ironman between June and now has been challenging and I'm in need of some downtime. Then back to working on my weaknesses over the winter, ready for next year.

Swim 1:12:45, Bike 5:34:35, Run 3:53:43. Total time 10:51:08

Thanks to The Tri Store for their ongoing Support, Quintana Roo for my lovely bike, the 2011 Cd0.1 and Zoot sports UK/ DJM Products for their ongoing support with sponsorship.

Taper week

2010-10-08T15:01:00.000-07:00

This week is always a tough week I find. winding down the training duration and still maintaining calorie intake, normally means I start to feel a tired and sluggish. I know this is normal, but can start to make you feel a bit negative at times. Overall feeling positive for race tomorrow, i know i've the fitness to have a good race, we've been out here for almost 9 days so getting over the heat and humidity. I feel a lot more comfortable training in the heat this time around, than two years ago. There are so many variables in Ironman racing that anyone day can go either way. There are certain to be some bad patches along the 140.6 miles, but that's the time for another caffeine gel!! and endure more pain. On the plus side I've not managed to get sunburnt at all and i've been sleeping really well - no dreams about finding my bike in T1 has been replaced by a granny shopper - complete with step through frame, kick stand and basket! like before Ironman Nice.

This week has been rather quite - some short, easy sessions on the swim, bike and run and lots of sitting around, stretching, reading and drinking coffee.

Tuesday was the parade of nations - so we went along to support Yvette riding in the lead car for GB. We had had an leisurely walk down, so running late joined in at the back.

Wednesday Simon and I went out for a drive along the Mamalahoa highway, which steadily climbs, providing fabulous views of the Kohola coast below and driving towards Mauna Kea which you can just see above the low clouds.

After leaving Waimea we headed out on the Kohala mountain road which climbs to 3,564ft, before dropping down to Hawi (having obligatory coffee stop!) . Its a bit windy in the north of the island and the trees look like they do on beachy head, but that's the only similarity! From this part of the island you can see Maui floating in the background, over 30 miles away.

Thursday was a rest day. Simon, Steve and I did the underpants run - a charity 1 mile jog through kona to raise money for kona special Olympics and take the piss out of the Germans etc who walk around in speedo's. We all went out of town for a bit to captain cook bay, for some fish spotting and general lazing.

Today is Friday - race day is tomorrow. I've been for an easy 20 min swim and easy 40 min bike ride to check it over, now I'm having a rest!, before lunch then bike and bag racking. Tonight will be an early night in preparation for an early start tomorrow. Age group race starts at 7am local time, with the pro's off 30mins before at 6:30am.

Photo Update from Hawaii

2010-10-07T00:30:00.001-07:00

Day 4 in Hawaii

2010-10-03T23:46:00.000-07:00

Hawaii unsurprisingly is still lovely! The surf has settle down a bit, which has made swimming in the sea here even more pleasant as the fish, turtles and dolphins have come out to play! (although I'm yet to see the last - but there's always tomorrow)
Yesterday started with a long swim - trying to swim the course, but with the sun rising and my dreadful eyes i couldn't see the small marker buoy and just swam in it's general direction. So i roughly swam the course. Then Yvette and I headed out on a 4hour easy ride along the Queen K highway. Drank 4 1/2 litres and didn't pee at all - slightly worrying. The Boys (Simon and Steve) collected us at the 76 mile point, having ridden 4hours and 2 mins - they were cutting there arrival fine. Simon's spoke broke when he was out riding this morning, so a lot of the afternoon was spent at a bike shop! with him playing with spokes and nipples! it's not yet fixed so more of the same tomorrow possibly. we were charges $120 dollars to fly each bike out here so he needs to get some riding in.

Today was a bike/ run session - the last long session before next weekend 50 mile bike with some race pace intervals then 10 mile run along Alii Drive. Very hot and very sweaty. Glad the session is done and went well. Felt shocking for first 2 miles of the run, but once I'd got used to feeling hot and having heavy legs, my running came together. Had my legs up for most of the afternoon. Easy stroll into town and customary coffee stop!

Legs are feeling tired for today's session, ready to taper properly now!

6 days till race day.

Day two in Hawaii

2010-10-01T23:27:00.000-07:00

It's been another lovely day in Hawaii!
Today started with a very sweaty early morning run, along Alii drive, spotting a few ironman champions along the way. After breakfast i became a bit restless. Not having to rush around between training and work is new to me and certainly doesn't sit comfortably. I had trouble just resting, doing nothing and was itching to get out riding. It doesn't help the weather and road conditions are conducive to riding. I finally dragged Simon out the door for a two hour easy ride after much nagging and saying "I'm bored". Our ride was great, two hours and 3 x 600ml bottles and was still very thirsty. My QR Cd0.1 was fab to ride in the stiff cross winds.
After lunch, with a full stomach i had what was meant to be a short nap and slept instead for just over 2 hours (missing the heavy rain) - settling into holiday mode!

Aloha from the Big Island of Hawaii

2010-09-30T19:04:00.000-07:00

Well today is our first day on the big island of Hawaii, after a long 27 hours of travel yesterday. Happily through we, bikes and bags all arrived in one piece. Probably half the people on the plane from LA to kona were compression clad ironmen and ironwomen. My plan of sleeping on the first flight and staying awake on the second was completely reversed as i found myself wide awake pretty much the whole way from london and had a marathon movie watching session instead. I think I managed to annoy the lady next to me with my incessant giggling throughout the A team.

After a long wait at the hire car place we crammed 3 bikes, 4 large bags, 4 carry on bags and 4 people into the dodge! caravan and found our apartment or condo as the Americana's call them. Which is beautiful - just off Alii drive, on the seafront. The surf is up at the moment, so waves are crashing up over the first sea wall, hope it settles down for next weekend.

Today has been a quite day. A treat of first day of holiday breakfast at Lava Java (the triathlete's cafe - Jo Lawn and Craig Alexander sat down at the table next to us, both looking very race fit. Simon's pretty much in Heaven, being a complete tri geek.) a stop at the farmers market for fresh fruit and veg. Then followed a confusing and drawn out trip to Safeway's and a lovely swim in the sea before lunch. My Cd 0.1's now built so going take it out for a short spin in a bit, to hopefully loosen off our legs from our day of forced inactivity yesterday. I'm very excited this will be the first ride with race wheels on :-)

I think that having been here before in 2008, i feel more relaxed knowing what to expect and how everyone is eyeing each other up. I don't think i am in the best shape i could be in having struggled with injury since Ironman UK. But despite this i am looking forward to racing and pulling off the best day i can.

My New Ride

2010-09-11T08:06:00.000-07:00

It's been 3 weeks since my last post, mostly due to the monsters living in our computer only being banished last week, but mostly i've been holding out to be able to show a picture of my new bike. My lovely Quintana Roo Cd0.1 frame arrived 3 weeks ago, but I have been waiting (in)patiently for the brakes to arrive, which they finally did last Monday. I love riding my Lucero and was definitely sad to be parted from it, but this bike is fantastic. I'm not a bike geek, so will not be using any mumbo gumbo to describe it, but it feels fast. It is really responsive, it goes uphill well and descends well, feeling really stiff, which i am kindly informed by Simon that it's because of the size of the bottom bracket! My second ride today was in the rain and wind (so it now needs a clean :-(!!) I rode 110 miles, mostly on the tri bars and was so comfy and fast. As a bonus when stopped at traffic lights, a number of people commented how good it looked. I 'm looking forward to riding it with race wheels on now - Roll on Hawaii x

My preparations for Hawaii have not been going to plan, but are hopefully getting back on track. The 100 mile Time trail was a complete disaster. It was a miserably wet and cold day and at about 30 miles in my left glut and back tightened up and steadily got worse. I pushed on until the 50 mile mark, when i just decided to ride steady, rather than race. By that point i was pretty much only pedalling with my right leg. I still don't know what triggered it, possibly the fall i took in T1 at Ironman UK, combined with complete rest then building back up training) or the slight knock/bruise on my glut which i gave myself by falling into a plinth at work, which at the time felt minor. For whatever reason my glut medius and piriformis muscles have been causing me a lot of pain and I've not be able to run since. At the beginning of this week i was completely feed up, as it hadn't really got any better. But I now feel a corner has been turned. on Thursday I asked a friend and physio lecture/practitioner to take a look, unable to find anything major only some tightness, tenderness and scar tissue in piriformis and glut medius, and a slight weakness in my left hip internal rotators and glut/hamstring combination, he advised a go for a run, (stopping if the pain increased). So Friday morning, for the first time in 3 weeks i headed out for a proper run. I could feel tightness in my left glut but to my surprise the pain didn't get any worse. nor did it get any worse throughout the day. If anything it got better. It was only a 30 min run yesterday and 10 minutes off a long bike today, but definitely feel a corner has been turned. Good job since Kona is only 4 weeks away.

Since my last post i have been at another Ironman triathlon, but this time in a supporting capacity. Simon raced the Big Woody Triathlon, on the 28th August. A last minute swim venue change, due to blue/green algae meant the swim was held in an old quarry, which was spectacular at sun rise, but also gave the athletes a steep and stoney run up to transition. The swim was on the short side, but the athletes then faced a 109 mile hilly bike ride, before a 4 lap trail run. Simon looked strong and comfortable throughout the day. I performed my race day duties of cheering and handing up bottles, with precision. I even managed to get a couple of sneaky bike rides in around these duties. The only time i started to worry that Simon's day wasn't going to plan, was when he came back to the turnaround after the 3rd lap. He was looking a bit pale and my words of encouragement, were meet with what can only be described as a grunt. Happily through Simon confronted and defeated his Ironman demons and finished in 10:18 and in 3rd place.

I've got 2 1/2 weeks of training left, before we fly out to Hawaii. I'm getting excited. Flights - check. Apartment - Check. Insurance - check. Visa - Check. ridiculously oversized SUV hired to lug Simon, myself, Yvette and Steve and 3 bikes (Simon's taking his P4! ) around Hawaii -Check.

Happy Training

Sarah x

Reflecting and looking forwards!

2010-08-21T07:16:00.001-07:00

It's been a while since my last entry, the main reason for this has been my lack of computer access. Our computer has been attacked by Internet Gremlins! aka a Torjan virus. I'm now sitting in Eastbourne Library making use of free computer access, which takes me back to my student days and the time before broadband Internet was not necessity in every household. Reminiscing on my student days will not be for much longer, as i will start my part time Masters degree in early September. I'm sure that this degree will not result in Gallivanting in Eastbourne Night Clubs Monday to Thursday! But watch this space!

Since Ironman UK i have had ups and down in recovery and training. It's taken me almost 3 weeks to be happy with the outcome of the race, and this only happened after a bit of a telling off from Coach - Sarah Cooope, and my Boyfriend pretty much telling me i was acting like a spoilt brat! Yes my race at Ironman UK had not gone 100% to plan, but i had only entered 4 weeks before and i had come away achieving my goal of winning my age group and securing that Kona Spot. I have been most frustrated by my stomach/ nutritional problems i encountered in both Ironman Nice and UK, something i haven't had problems with in the past and not pulling off the run i think i am capable of. Since I have accepted this my focus and drive have returned and training has been going well. A couple of days riding to work and back early this week, left me a little shattered and needing an unexpected rest day, but on the whole I'm building the training back up. This weekend I'm doing a 100 mile Time trial to test out my revised nutrition strategy - I'm not sure if East Sussex will provide the weather which will replicate that in Hawaii though. Considering today's wet and windy ride it's unlikely.

On Thursday i had a lovely large bike sized box arrive from the US- My new Quintana Roo CD 0.1! I will post a picture as soon it's built - the new 2011 colour is definately exciting. I'm a bit sad to be putting my QR Lucero away, as we have had lots of adventures together over the past 5 years. It will have one last race this weekend, before being stripped down. I hope it's a good farewell race!

Happy Training Sarah x

Ironman UK

2010-08-04T14:35:00.000-07:00

Ironman UK wasn’t on my race plan initially, but I entered 4 weeks ago, after a disappointing race at Ironman Nice. I knew that racing two Ironman races close together would be tough, but hadn’t quite anticipated how tired I would be post race. It’s now Wednesday, 3 days after Ironman UK and I can honestly say that I am shattered.

In the 5 weeks between Nice and UK I felt like I had recovered and was ready to race again. I’d been up with Yvette Grice to have a look at the bike course and decided I had enough time to get training and reacquainted to my Quintana Roo Lucero. I had also tweaked my nutrition a little to ensure I carried all I needed and just picked up water. I arrived in Bolton on Friday and registered and took a little walk around T1, before heading to the premiere inn, avoiding the rain outside and enjoying a complete rest day, being glued to the television, namely watching the Athletics. The rain and the television continued on Saturday, interrupted by bike and bag racking, race briefing and some stretching!! Having had problems being sick during Nice, I decided to ensure I eat early, so immediately after the race briefing at 6pm I was tucking into chicken and pasta. Bed at 9pm for being up at 3am.

Race morning preparation went without hiccups and I had plenty of time in transition to get myself sorted and relaxed. At 5:30 all the athletes were paraded out of T1 to the lake for the 6am start. I got in the water with some time to spare for a quick warm up. The water was pretty grim, visibility less than Eastbourne sea water due to algae! Hard to believe I know. I managed to position myself well for the start and found a good combination of clear water and feet to follow. I did manage to go a bit off course on the second lap. I didn’t feel like I was swimming particular fast, but exited the water in 1:03. Just shows that being relaxed whilst swimming is the key. After quite a long a long run I entered a heaving and disorganised transition tent and had a slalom course to contend with weaving in/out of changing athletes to exit. On route I managed to slip on a muddy patch and land on my right hip, no injuries just a bruised ego and getting a bit muddy. The rest of transition went smoothly and I was quickly out onto the bike. As I left I heard Steve Clark (Yvette Grice’s Husband and fantastic supporter) shout out that he thought I was first in my age group, which spurred me on. The first lap of the bike went well and I felt good, at the start of the second lap, just before the climb up sheep hill lane, my stomach started to feel funny, so I eased back up the climb hoping it would settle. I did feel a bit better but my tummy was not 100%. My bike split was not a quite as I had hoped/planned, but my easing back, seamed to have helped my stomach and I had been able to keep down gels and drink on the 3rd lap. I came into T2 feeling good and ready to start the run, optimistic that my pre Nice training would see me through. Onto the run I soon regretted putting on my white compression socks immediately, when we hit what can only be described as a 4 mile boggy loop. Squelching through the mud, I lost a shoe in one particularly deep section and spectacularly fell forward, getting covered in yet more mud. I was actually glad to hit the tarmac and start the run down to Bolton. At about 5 miles my lack of hard training on my TT bike began to show as my back started to tighten and spasm, forcing a bit of a stretch stop. Once this was sorted I got back into a bit of a rhythm, but was definitely running slower than I had planned. A couple of miles later my stomach started to rebel again and every time I pushed the pace I started to feel sick. Seeing Yvette (fellow Bodyworks XTC athlete) just a couple of minutes back on what appeared to be a fading Bella motivated me to keep running as much as possible. At the turn around I contemplated pulling out as was feeling so dreadful, but the thought of a DNF, all the money spent and the possibility that my stomach would come right again I carried on. I had been passed by a number of girls at this point and did not know if they where in my age group or not. After mile 15 and a bit of coke, the proper vomiting started. I stopped at the side of the road, so don’t score points for puking whilst running I’m afraid. At this point Yvette came past in the opposite direction in 1st place, looking very strong and running well. I was so excited for her, this being her first Ironman win. The rest of my marathon was a mixture of walking and running when I could. My stomach did eventually come around again 3 miles from the finish and I ran continuously from then on in. I crossed the line at 11:20, well off my goal time and sure that I had not won my age group. A phone call from my boyfriend saw me jumping up and down in front of Bolton town hall, screaming as he told me I had won my age group and I had my Kona spot, having been following the race on Ironman Live.

I went into the race with a number of goals – To have a swim which I felt reflected the swim training hours I had done with Bodyworks XTC over the past year, rather than near drowning experience I had at Nice. To ideally go under 11 hours on what I knew would be a tough course, to win my age group, and get my slot for Hawaii. I should be happy that I did have a great swim, won my age group and qualified for Kona, but a large part of me is disappointed with my performance and overall time.

One of the best parts of the day was actually going back to the Ironman Finish between 15 and 17 hours to cheer on athletes. This was my first time going back to the finish. I had not in Florida – looking after sick boyfriend, Hawaii – gutted having walked with stress fracture, Nice – being in medical tent still! I will definitely be going back and cheering on the finishers at future races. I was so much fun cheering, clapping, dancing and sharing everyone’s post race excitement/ relief. Yvette was giving out finishers medals, but I managed to drag her up the finish chute for a quick dance, for which I’m sure never to be forgiven for. Especially since my choice of song was the Cha Cha Slide and the Macarena, and the young teens were outshining us.

Enough said – Hawaii Bound 

Ironman UK just around the corner.

2010-07-29T00:10:00.000-07:00

I can't quite get my head around the fact that Ironman Nice was over 4 weeks ago and in less than 3 days I'll be on the start line of Ironman UK. I recovered well from Ironman Nice, I'm sure the IV's had a large part to play and have been able to get back into a bit of training. It's a new experience doing two close together, recovering from one, only to start taper for the next.

Last minute preparations taking place. Simon's been fab despite being unwell, tweaking my bike and making sure I have spare Tubs etc. Unfortunately he has to work this weekend at The Tri Store as Loz is on his hols..

Ashprint in Eastbourne squeezed in my Zoot tri top for printing after a last minute realisation that i had forgotten to get it done. It looks fab thanks boys!

Weather for this weekend is looking favourable, might still pack arm warmers and Gilet!!! All that needs to be done now is pack and pick up Yvette Grice for our road trip up to Bolton!!

Ironman France

2010-07-07T10:53:00.000-07:00

Less than a week after Ironman France I find myself contemplating entering this years Ironman UK, which is four weeks away. The reason is less than happy performance at France. I’m still brooding over a race that didn’t go to plan.

We arrived in Nice on Thursday afternoon, after a 6 hour delay curtsey of a French Air Traffic control strike. But we and bikes arrived safely, if not a bit stiff and very hungry. We were ‘holidaying’ with family, so were picked up and whisked off to our apartment in the old town. I had done a great job of picking a place to stay, a beautiful 4 bedroom apartment with frescoed ceilings about a 5 minute walk from the race start. The days leading up to the race went without problems, a little bit of swimming, cycling and running and a lot of resting and eating. My dad came out to join our support crew and watch his first Ironman (maybe try to understand why his sensible daughter! spends all her money and time doing triathlon, rather than saving for a house – boring) on the Saturday.

Race morning was a little hectic, due to a 30 minute wait for the porta loo! At the girls end of the transition area. This made for frantic wetsuit putting on before heading to the swim start, only to join a huge line of others doing the same. Simon and I eventually got on to the beach with a couple of minutes to spare. The swim was absolutely brutal. I was hoping that with all my early swims I would be able to produce an Ironman Swim PB. But by the 500m mark I had been properly dunked about 4 times, and had lost my goggles twice already. I had a moment of proper panic but realising there was no way out of the mass I buried my head got out my elbows and started fighting back. It was only when out on the second loop that I started to feel that I had some space to swim in and could allow my breathing and stroke to settle. I was frustrated when I exited the swim at 1:08 and made the long run through transition to my bike. The bike route was fantastic. A 20km flat section to get into a groove and get some fluids in before the climbing started. There was plenty of drafting going on at the section, with 20 – 30 riders coming past at a time, with male riders I had over taken a couple of minutes back, coming back past. This combined with my anger at the swim lead to a long list of obsanities being shouted at a pack coming past and some drink bottle waving! Only to hear laughing from behind to see an Ironman Camera Crew behind me. There might have to be a lot of bleeping if this makes the video.

I enjoyed the climbing and tried to reduce by breaking on the down hills as much as possible. I concentrated on drinking and keeping cool, whilst enjoying the experience. When Simon hadn’t come past me at the halfway point on the bike I started to worry, knowing something wasn’t right with him. At this point I thought it would be stomach issues, as he has a history of this, But later found out he was having asthma type symptoms. I finally saw Simon and the short out and back section, as was a little relieved, it also made me do my best descending – aka minimal braking, so he didn’t catch me. After a long decent I hit the flat section and a pack of drafters – holding back the swearing this time.

My legs were feeing fresh when I dismounted the bike and headed onto the run. The run started great, I had a hot spot on my foot on the bike, but by 5km this had reduced and I settled into a comfortable pace. By the 3rd loop, I started to feel very hot and was craving water to drink and throw over me long before I got the aid stations and saw starting to feel like my race was starting to fall apart. I should have taken this as a sign to taken on more nutrition and salts, a lesson to taken into the next race! By the 4th Lap, I was feeling very hot and my stomach was cramping, I was struggling to take in coke. The last 5km were really difficult, requiring a porta loo stop due to an upset stomach. I’m sure that venturing into the porta loo was the trigger to make me vomit – the smell was revolting. I finally got to the finish line, having lost 7 minutes in the last 5km. The worst past was still to come, being overtaken in the last 200m by 2 girls in my age group, moving from 3rd to 5th. I had no response to their finishing sprints. I finished in 11:18. All I could do post race was lay down, anytime I stood up I felt dizzy and sick. After about an hour I decided I needed to go to the medical tent. Whereby my pale face, resulted in me being immediately guided onto a stretcher. My blood pressure was taken 68/42, over the next couple of hours I slept, wrapped in a foil blanket, whilst 3 units of fluid and some extra salts made their way into my blood steam. I need to rethink my fuelling for the next race and make sure I’m taking on enough electrolytes. I had mainly decided to use the course drink – Infinite as had tried and got on with during training. Something I will not do again since the bottles given out, were of varying strength and fullness. I’ll be going back to mainly gels and carrying concentrated energy drink again.

So a week after the race, I have found myself studying the Ironman UK website and looking for reasonably price and located accommodation. I’ve promised myself I’ll make the decision, if to do it our not by the morning!

Update: I’ve entered Ironman UK

Who's hiding my legs!

2010-06-12T12:08:00.000-07:00

I must have forgot to put on my riding legs when i put on my bike shorts and shoes this morning. Today's ride felt like hard work from the start - hilly and windy!

Legs reappeared for my hour run off the bike - hope they stay around for tomorrows run -the last 2 hour one :-)

Sarah x

Not long to go!

2010-06-08T13:47:00.000-07:00

It’s taken me a couple of weeks to get around to sitting down and writing this latest update. As usual my good intentions have failed. My last entry following the Marshman Plus seems like months ago. If you have read by Marshman Plus race report you will know that I took a bit of a tumble at mile 2 of the run. My trip over my over feet! gave me bloody and dirty grazes to both hands and feet and got me signed off clinical work all work. It also had me sporty ridiculous bandages on both hands and taking lots of banter. On a plus side it got me out of washing up!! Training wise it was a week of no swimming and biking (as this kept taking the tops of my heeling wounds). Certainly glad I eased back on the run during the race – so at least had run legs to be able to do some training.

The weeks in between had been putting the icing on the cake in terms of Ironman Nice build – Long brick sessions and the last long runs. Last Sunday’s 2 ½ hour run was a tough one. Coach wanted me to do it off road and flat. Anyone that knows Eastbourne would know that this would be a struggle – as the south downs are not flat! So I asked Sarah for a suggestion. As soon as I sent the email I regretted it, knowing that she would reply with a tedious multi lap route. The reply was 1 mile loops around a local rugby field, a training session she had done in preparation for Nice in her racing days! I started out early as my parents were down for the weekend and wanted to spend time with them, not just training. By 9:30am I was done, I had done just under 19 laps of the park. I surprised myself with my pacing and mental focus. My reward a great big gourmet burger and chips at a great pub! Training been consistent during the week, still struggling occasionally with feeling tired with training, commuting, working, commuting and training every day. I know lots of people do this all the time, but it’s new to me. Just glad it’s summer and days are long. Not looking forward to the winter.

Today has been my last big brick session – a hilly 4hour hard bike followed by a 2 hour run, which went really well. My preparation may not have gone over the start of the year with calf strain niggling away March to April, preventing me from running, but everything has seemed to come together. I’ve got a couple of key sessions left now before tapering.

Marshman + Race Report

2010-05-16T14:10:00.000-07:00

I had kept it quiet that I was racing as I wasn’t confident that the word racing would apply, rather participating given my recent calf injury and lack of running (Then noticed my name mentioned in Tri 247 race weekend preview! – a secret no longer). I finally entered last Saturday, after much umming and ahhing – the forecast at that time was rain, 7 degrees and 20mph wind. The plan agreed with coach (Sarah Coope) was to race swim and bike then drop the intensity down on the run and cruise to the finish. Mentally I was prepared not to complete the run if necessary.

Fortunately the race is only 1hour from home so I got to enjoy a restless night sleep at home rather than in a tent. The race organiser described the race as low key – this it was, but velocity events staff were friendly, helpful and full of enthusiasm. The prospect of swim 2600m in 12 degree water was not getting me psyched this morning. But armed with skull cap and Zoot Zenith suit I ventured in. After the initial shock of the cold wore off I settled into a comfortable rhythm and found some feet. I think I had a pretty good swim, I’ve no idea of time as forgot stop watch –doh!.

I’m sure I have the longest transition ever as I struggled to take off wetsuit with cold hands and feet and cramping calves, and putting on winter bike jersey and gloves! Finally off out of transition and out on the bike. I was using this race as practise for IM Nice – Similarities none. Nice hot 26 degrees. Lydd (Kent) lucky if got to 13 degrees. Nice – Hilly. Lydd – Flat. But anyway practise for pacing and nutrition. The course uses time trial routes in the area and is pretty flat and has potential to be fast – depending on the wind,. We were lucking to have a favourable wind direction and it was pretty calm in the early part of the morning, but picked up over the day. Living near by, I have both trained and raced on most of the course, so knew what to expect. The course was well marshalled on the whole. There was just on point on the top of the course I was a bit unsure of, and could have done with a few more signs. Bike went to plan and I took lead about 25/30miles in. I have been loving Snickers bars towards the end of steady long bikes recently (discovered on a wet and windy ride, with lots of chaffing/ soreness and I needed a sugar and mental pick me up – worked a treat). But I discovered today that that the last thing I want when racing!! I finally could feel my feet on the second loop of the bike. The wind picked up through the morning, giving a strong headwind in one section, but a screaming tail wind for the last 5 or so miles back to transition. 130km done.

Out on the run as planned I eased the pace back and ran at a comfortable pace. My legs felt good but I didn’t want to aggravate my calf so kept it controlled. All was going well until between miles 2- 3 I managed to hit the pavement. Possibilities are a) that I trip on a stone, which then magically disappeared b) the girl behind tripped me up or c) I tripped over my own feet. I spectacularly took a tumble incurring graze and cuts to both hands and knees. Ticking away the miles and people in front doing the half on the first loop, kept me going. But the loneliness of the extra marshman + loop was horrid, that and the wind. The occasional marshal was welcome sight. I was surprised to still be running, as had been prepared to have walked or pulled out at 21km if necessary. So I have held my lead to the end was unexpected, but brilliant. Renewed confidence for Nice in 6 weeks time. Finish time of 7h 17min – happy with that.

48 days and 12 hours till IM Nice

2010-05-09T10:09:00.000-07:00

My promise to do a brief update every week, since my last post has gone by the wayside. I definitely under estimated how much stress starting a new job can bring and the tiredness that has accompanied this. In this first couple of weeks came home on Wednesdays needing a short midweek nap. Having just finished the third week I am now starting to feel that I’m getting into a routine and becoming more settled and relaxed. Starting a new job in the final phase of Ironman preparation is not ideal. But positions don’t come up often and as a full time worker and part time athlete, I couldn’t turn down the opportunity. My training has had to change as a result. Adding a 20 mile journey to work has meant the loss of 2 hour Bodyworks swim sets. I can now only swim for the first hour and enjoy the pain of the main set only!! Good or bad thing, time will tell I guess. On the plus side I’ve been getting a lot of bike miles in the bank. The commute a couple of days a week from Eastbourne to Hastings has added some extra rolling bike miles. The rest of the time I’m lucky to car share; saving legs, fuel, money and the environment all in one go.

My life has also become a little brighter with the new arrival of a car. Living, working and training within a 2 mile radius has meant that I’ve had little use for a car. But a new job, miles away! Came with a pay rise and I needed a reliable car, my previous cars have all been run into the ground. The priorities were 1) fits me and my bike in it. 2) is as fuel efficient and environmentally friendly as cars can be. 3) is cute! After much internet searching and some test drives I settle on a Toyota Aygo Blue, which I collected last weekend. It’s lovely and shiny! And steeling a line from Simon “its so eco friendly that rather than giving out C02 it gives out flowers and you could drive 3 times round the world on a tablespoon of flax seed oil”.

Also good news is that the cross trainer and I are starting to wean ourselves from each other. My Achilles is definitely on the mend and I’ve started to build back into running. 7 weeks out from Ironman Nice this is not good, but I’m glad to be running at all. I just need to be sensible over the next two months. But honestly starting to really worry about the marathon. I keep trying to remind myself that I’ve done lots of long runs over the winter and an Ironman marathon is steady running not flat out. But that doesn’t really put me at ease, when I know the long runs and brick session that I could be doing. As I write this the Ironman France website reliable tells me that its 48 days and 12 hours to go and I’m honestly starting to panic inside.

11 weeks till IM Nice

2010-04-10T12:33:00.000-07:00

I can’t really believe that I haven’t managed to write a blog for a couple of weeks - yet again!. Writing this post has been the only part of my life I’ve been slacking in. The end of the financial year I am sure is busy for every full time worker, wanna-be full time athlete! Working as a Physiotherapist within the NHS this is no different – budget cuts!! (There’s never any money anyway) and staff taking all their annual leave in the usual mad panic, has meant for a couple of very busy months. But excuses aside I’ve been pretty slack. Its now 11 weeks till Ironman Nice and my plan from here on in is to do a week by week short update. But before a quick rundown of last weeks training - I’ll just quickly run through the interesting things I’ve been up to.

The day after I returned home from training in spain i had an interview for a Band 7 team lead of Acute Rehabilitation. I got the post :-), not ideally timed with Ironman Nice on the Horizon. However, it does mean a promotion into a new post, which I can develop as mine, working in Acute Rehabilitation (i.e head injuries, spinal cord injuries and the likes). The only negative is that the post is within our sister hospital, almost 20 miles away so my 5 minute cycle to work will be no more. However, the commute across to Hastings from Eastbourne will add some great bike miles to my training, in the winter months.

Training on the whole has been going reasonably well. Swimming is still my love/hate sport. A couple of weeks back I was making some good progress and holding my stroke well in longer/ harder sets this past week however saw me exploding dreadfully in a 20 x 100m off 1:40 set. I’ve still to master the art of diving and keeping my goggles on! No matter how tight, they always come off during 25m sprints – well that’s my excuse for never going below 17 seconds.
Biking has also been going well; longer rides are becoming a lot easier now the suns coming out to play. I did my first Time trial event last Sunday – a solid effort on a cold windy day. A 2up with no partner as mine, Yvette Grice – preparing for Ironman South Africa, came down with a chest infection. A dreadful time, but having made the most of the Easter Weekend, being off work and getting in a couple of long bikes in the days preceding I was happy with my effort. Pushing through the pain from 5 minutes in, did remind me why I love 25 mile time trials. On the plus side – I can only go quicker next time! Yesterday I got in a solid 5 hour ride at 80% threshold, covering 93 miles. Then the easy spin home rounded it up to just over 100 miles. Yes I did have to ride a bit further up the seafront and did 5:34, rather than 5:30, but I couldn’t resist once I was that close.
Running has taken a back seat due to a bit of a calf niggle, which has seen me make friends with the cross trainer. But I have managed to finish listening to the entire Twilight saga, so it has had its positives. I have been able to start running again this week, which has been perfectly timed with the arrival of a nice big boxes from Zoot, containing new run shorts/ t shirts and Trainers – A pair of Advantages for training and Tempos for racing. The pair of Advantages had a test run this morning – very happy legs in new shoes!
Next week is my last week of 2 hour morning swims (good thing or bad thing?), as I start my new job the following week.

Rescued!

2010-03-21T11:34:00.000-07:00

Yesterday long bike turned into a bit of a disaster. 35 mins into 4 hour ride, my I haven't puncture in 3 years phase was no more. Replaced inner tube, First canister of CO2 did nothing. I'm not a Chrissy Wellington when it comes to changing tyres/tubes. So i was a bit confused. 2nd canister the same. In between canister 1 and 2 i should have checked the inner tube. because after wasting my 2nd and last canister i discovered the reason no air went in was that the cold from the CO2 had cracked the brittle rubber around the value. I guess not having to use my spares in my saddle bag for 3 years is not such a good thing!

I started the 1 mile walk towards train station, where i was rescued by a group of Cycle tour-ers never been so glad to see them. I think i managed to save face, by whipping my tyre off and rolling in back on, without a single tyre lever. Anyway new inner tube, and pump borrowed i was back on my way. I decided to return to Eastbourne to pick up supplies, good job too as puncture again later. The worse part is my lovely new sticky tyres have little thorn holes in them :-(

Lessons to take from this:
Check and replace inner tubes in saddle bag regularly
Carry pump on long rides just in case!!

On a different thought - Friend Guy Crawford has a new blog - should make for some interesting reading!

Just put my power tap Head unit in the washing machine. 5 minute of panic waiting for it to drain! bloody lucky it's working :-)

Sarah x

Where did February GO!

2010-03-06T10:50:00.000-08:00

February has flown by in a daze. I promised a blog at the beginning of the month and never got to finish it. The weekdays in February were filled as normal with work and training, eating and sleeping - nothing new there! But the weekend were are equally packed full, which was unusual for me as i normally like my sat and sun afternoons to chill out a bit. The first weekend was filled with a 70th birthday lunch and catch up with Simon's side of the family, up in Godalming. The next weekend was the TCR Show. I went up and worked for Zoot/ DJM Products for the weekend. Which was surprisingly fun! I love the Zoot products and could talk for England. I manage to take myself away a brand new - full of storage and pockets over sized rucksack. Which made me very happy indeed!!

Simon came up on the Saturday night and we stayed at his Aunts in Esher, who he hasn't seen in years and years. So that was lovely! Catching up over 3 Pizza express takeaway pizzas, 2 Garlic breads and some wine, between 3 of us - very greedy and a weekend of minimal training which would not balance food intake, with energy expenditure!!!

Then Kris from the Tri Store left on his epic around the world bike ride! His blog http://www.riding-east.blogspot.com/

I then blame the close proximity to other athletes with air con, with the fact that i then came down with a chest infection. This time the doctor gave in to my pleas a prescribed antibiotics to knock it on the head quickly, as i was due to go out to Spain the following week.

Then for the last week of February we were training out in Spain, staying at Simon's Aunt and Uncles just outside Calpe. We got to enjoy some lovely weather, while the UK was underwater! we had shorts, jersey and arm warmers riding weather! We got in some great rides, including a couple of epic all day-ers. The first not so successful, requiring a coke (sugar and caffeine) and crisps (salt and calories) stop and hour from home. We got some funny looks with me sitting outside a petrol station on the kerb!! But the second was more successful and better fueled. Although Calpe has been the base for some of the pro teams this February, we didn't see many. The only one we did see was 2 x Tour de france winner Alberto Contador. At the time i had a bag of power bar ride shot hanging out my mouth, as I was reaching into my jersey pocket, and probably had snot and saliva all over my cheek nice!!

Caterpillar snake!

Insect bit from hell. That's my leg with a massive lump on the side. The photo does not do it justice!

Unfortunately the week had to come to an end and we returned back to the UK and the cold. I've had an interview on the Monday for a Band 7 Physiotherapist position, which I got despite severe interview nerves. I was more nervous than before an Ironman!! The post is in Hastings so means a commute each way. Hopefully be able to ride a couple of days (or more). Meeting with coach next week to discuss. Only sad bit is I'll missed Bodyworks early am swim sessions and the banter :-(. Its okay I've got 6 weeks until I start.

16 weeks till Ironman France!

Sarah x

Blog on the way!

2010-02-01T05:17:00.000-08:00

It's been two weeks since my last post. One is on the way shortly - just need to make some finishing touches!

On being slack, or is that very busy!

2010-01-23T08:47:00.000-08:00

The past couple of weeks have been a bit of a whirlwind. Training has been going well, After what seams like months (but was actually only a couple of weeks!) of being off due to illness and recovering, I am now back on the training plan. The snow hindered training slightly and became a complete annoyance. As every child I loved snow, and could never understand my Dad's (he's a builder) cursing the white soft stuff. He always said when I'm grown up I'll understand. Well I'm now 28, and completely hate the snow. I've had to walk to and from work (positive - my wheelies were much used and my liners kept my feet very cosy!), ride on the turbo and swimming was cancelled as pool closed. Simon and I did have a fun long run on the Sunday a 90ish min run turned into a 2 1/2 hour run/hike, through mostly knee high, occasionally hip high snow on the downs around Eastbourne. Despite this bit of fun i was definitely glad when the rain came, and washed the snow away.

Work has been hectic, with the hospital i work in being on black (i.e no beds) and the demand to get patients through and out of hospital increasing with a depleted team of physio's :-( has made for a slightly stressful couple of weeks. I'm leading our stroke team at present and learning a lot about people management at a steep rate. This kind of thing definitely doesn't come naturally to me! Lots of work, reflection and changing my approach is required.

We have just booked our apartment for Ironman Nice, after a bit of searching we have settle on one close to the race start. It's on the 5th floor so will make for interesting stair descending on the days post Ironman! What was going to be Simon and I travelling down and back up in our van, has changed completely. Were now flying out. Simon's Sister, her boyfriend, Mum and Dad will be joining us, for the trip to Nice. A little sad that our van will not be used, but very happy to have their company for the week and their support on race day too :-).

Christmas FUN and the wellington boots!

2010-01-02T06:35:00.000-08:00

Since I've spoken about them - So here they are, in the puddles on Boxing Day!

We had a fab time this Christmas weekend. We spent it at Simon's Mum and Dads, and had plentiful visits from his nephews and the rest of his family. It was very Starwars themed with both the 3 and 6 year old being completed obsessed with it. Also their uncle Simon is also a bit of a fan to! A last minute visit from my dad and lunch in Chichester on the Sunday, finished off the weekend nicely. Shame its been back to work as normal since then! Okay it was a 3 day week, but a busy 3 day week!

Feeling Festive

2009-12-20T07:41:00.002-08:00

The cold has almost cleared and I'm starting to feel festive. Especially after an evening of making mince pies, drinking mulled wine, Christmas songs and wrapping Christmas presents. I had to bribe Simon to join in the FUN with diary free mince pies and spaghetti bolognese for dinner. But definitely worth it, even if did wake at 7:50am, and needed to be at work for 8:30 - oh dear!

2009-12-20T07:41:00.001-08:00

Send your own ElfYourself eCards

Sarah 0 Germs 1

2009-12-11T11:42:00.000-08:00

Like most active people I do not do being unwell. I try to push through hoping my immune system will get one over on the germs invading my body. I hate been unable to train, I’ll even admit to hate being off work.

How is it that these tiny germs have overcome my immune defences, made home in my respiratory system. I’m fit and healthy. I Exercise. Eat healthily (most of the time) and go to bed early. Somehow these germs have managed to start a mass war on my body. The linings of my airways reacting by producing copious amounts of snot and phlegm, drinking hot lemon and honey continuously to replenish fuilds. I am actually in awe at the amount of fluid that can be produce. (Simon’s explanation was that my brain’s melting, but then retracted that since it’s still coming out). My head’s throbbing and my abdominals hurt from coughing like they do two days after a massive core session in the gym. I’m wrapped up at home, drugged up with flu remedy and sucking strepsils like they’re going out of fashion, feeling completely miserable. To make things worse this invasion his been timed perfectly, today is the first dry and sunny day for what feels like months. But getting a grip, this will pass and I’ll be back on track shortly.

On the bright side it’s given me a bit of time to think about the coming year and refine my goals. Although my main goal for 2010 is too have a great race at Ironman Nice, qualify for Ironman Hawaii and in turn have another great race there, anything can happen on race day and you never know who else is going to racing. So it’s important to have performance orientated goals. My training last year was hampered by my recovery from a stress fracture and my confidence in my running ability has been affected, especially my ability to run well off the bike. So one of my goals to have the confidence to push harder on the bike, knowing I’m going to run well still. I’m definitely not a slinky slim triathlete, and am not going to be (with a medium build and years of hockey and gym training) but improving my power to weight ratio (ie losing some weight!) is going to help my climbing on the bike, and running but also my ability to maintain by body temperature, racing in hotter climates. Improving my swim has to be a key priority for me, getting out the water a bit further up the field, being closer to the front of the race earlier on, will be key in having a great race. Every day, working as a Physiotherapist I set goals with my patients which are SMART – Specific, Measurable, Attainable, Realistic and Time bound, and review these regularly, reassessing and changing treatment plans. Now it’s about time I applied those principles to my own training!

Lesson in descending skills!

2009-12-06T10:30:00.000-08:00

My descending isn't very nippy at the best of times - Simon showed me this to help me over my fears of going fast down curly and droppy descents.

http://www.gamaniak.com/embed.swf?file=http://media.gamaniak.com/vid/descente-cote-buggy-rollin.mp4&image=http://www.gamaniak.com/pics/3625.jpg&showdigits=true&controlbar=over&link=http://www.gamaniak.com/video-3625-descente-cote-buggyrollin.html&displayc

The Human Transformer - He's shifting!!

Time wasting!

2009-11-29T09:50:00.000-08:00

Many hours of Internet searching and becoming completely confused!

I have finally decided and purchased a new phone!

How baffled and indecisive can a girl be!

Such Good Intentions!

2009-11-22T09:24:00.000-08:00

That pretty much sums up my blog updates of late. I'd like to say that i've been super busy training. But i haven't, i've been a bit under the weather, with some sinus problems and a bit of a chest infection, so have eased back on the training. Now getting back in the swing! Biking and running well but swimming feels much harder work than normal, that will be the weights sessions i've just started. My arms feel more like rocks in the water than usual :-)

Managed to drag Simon - out on a evening to Lewes firworks (rarely happens on a schoolnight!) - complete with Hog Roast in a bun and sparklers. Had fun but very cold and squished in the crowds, remember why i hadn't been since 5 years before.

Recieved some lovely new Zoot winter kit - thats not to say i'm likely the wet and windy weather we have a present, its just a bit more bareable. Also managed to get myself a pair of Zoot Ultra Speed Trainers (2010 super light race shoe) - Will be looking forward to my next interval session to try them out, i think not.

I'm setting myself a challenge for the next month, to post a blog once a week.

Sarah x

Age grouper of the week!!

2009-10-30T06:22:00.001-07:00

Simon nominated me for age grouper of the week, on IM Talk (podcast). Obviously listen to the whole show!, but i'm mentioned at about 28 1/2 minutes.

http://www.imtalk.me/Podcast.html

Beachy Head Marathon.

2009-10-25T12:43:00.000-07:00

Yesterday was the Beachy Head Marathon. Described as the toughest uk marathon, taking place on the sussex downs, starting and finishing in Eastbourne. Knowing quite a few runners, I thought I'd do my weekend bike ride and do some supporting at the same time. On hearing the weather forecast I had second thoughts, but stuck to by promise and headed out for a ride - jersey pockets stuffed with gels. Managed to watch the start, you couldn't even see the top of the first hill for the mist.

Unfortunately I only take a few pictures, the weather was rubbish (very wet and misty) and I was getting cold every time i stopped.

Completely managed to miss Helyn, (King of the mountains) at all but the junction with the road 5 mins in!

Last year having watched i fancied entering. This year watching - not a chance! but having said that never say never, if Kona doesn't happen i might be looking for a back up.

Photo update of our van conversion

2009-10-20T09:29:00.001-07:00

Update on the progress so far! We still have lots to do. Next job is the celling vent and then we can line and insulate the roof.

Simon has made the sink unit it will go under the window.

There will be storage along the rest of the wall.

Looking foward we need to get proper foam cut for the bed cut to size and covers made, but for our trip away in the summer we just had a matteress topper, cut and stiched by me (surprising my blanket stitch! is still holding it together)

View of the back, our bikes go along the back, they fit perfectly with wheels in and rest up againist the wooden frame, between that and the doors.

Simon selected the curtain material - Buzz Lightyear

Our benches, which are storage boxes ( i like storage) and fold out to be a platform for the bed

Were thinking we might stay in the van after fireworks night, but might chicken out especially as the roof is unlikely to be finished my then :-(

Check out my Tri 247 Column

2009-10-01T23:04:00.000-07:00

http://www.tri247.com/article_5955_Columnist%3A+Sarah+Lovelock.html?region_id=&category=

Tri247 are pleased to announce that they have a new columnist, and thankfully she's female! With so many men on our books it was about time to add an another interesting lady - to help add to the feminine flair to our columnist page.
Sarah, who when she's not working as a physiotherapist (there's an interesting story in her debut column about how physiotherapists deal with their injuries - it's an interesting one!) is an athlete with a mission; to get back to Kona in 2010.
Not one to do things by half, in 2005 Sarah raced her first triathlon, not a nice little sprint distance, but the Vitruvian Middle Distance. In 2007 she raced Ironman Florida, her first Ironman event and finished in a highly commendable time of 10:35:39 - a time which qualified her for the 2008 Ironman World Championships.
The road hasn't always been easy, but now with the motivation of watching this year's event from the sidelines and a new coach onboard, Sarah is raring to go and is looking forward to returning to Kona in 2010 - this time hopefully with her body well and truly intact.
To read Sarah's first ever Tri247 column click here.

Kona 2010
Posted by: Sarah Lovelock
Posted on: Thursday 1st October 2009

When Tri247's deputy editor, Annie Emmerson replied to inform me that I was welcome to join their team of columnists, initially I was excited (this did include a moment of dancing around the room like a crazy person!), then the panic set in. With the racing season now coming to an end, what would I write about?
2010 for me is going to be all about qualifying for the Hawaii Ironman World Championships again. Being an NHS Physiotherapist, with limited holiday and money (more importantly), I'm going to have one shot - Ironman Nice. I was fortunate enough to qualify for the 2008 Ironman World Championships at Ironman Florida in 2007, my first attempt at the Ironman distance. Unfortunately my race last year didn't go at all to plan. I'd had a solid 2008 season both in terms of training and racing, but two weeks before flying out to Hawaii I developed shin pain. The Physiotherapist in me suspected it was something slightly more sinister than tendonitis, but the athlete in me hoped that with rest, all would be good by race day. But it was not, I hadn't been able to run for three weeks and had definitely started to develop a 'pain avoiding' limp. However, I was in Hawaii and wasn't about to not try to finish (the thought of not starting never cross my mind).
Entering the water on race morning was the most awesome feeling. Just that alone makes me want to get back there. The swim (my least favourite discipline) flew by, and I soon found myself being yanked out of the water and up onto the pier.
The bike started well but by mile 80, my shin had become sore and despite painkillers I couldn't really push powerfully through my right leg. Ever hopeful, I started the run optimistically and physically feeling really strong (except for the pain!). Trotting out of T2 I was running on adrenaline, but I guess by mile three I was starting to hurt. Coming back through town before heading out onto the Queen K, my boyfriend Simon was waiting, by this point I was hobbling/running and had a pain stricken face. Over the next three miles it got worse, to the point my leg was giving way every time I landed and it became quicker and safer to walk. I cried a bit, actually a lot! But as the race went on and it started to get dark I found new strength and inspiration from everyone else out on the course and I started to enjoy the experience again.
I crossed the finish line in 12:21. Way off what I'd hoped and disappointed, but having hobbled the last half of the marathon felt proud that I'd survived a tough day.
Returning to the UK, Dr Nick Webborn at SportsWise, Eastbourne scanned my leg and confirmed what I already really knew - that I had a nasty proximal tibia stress fracture and was lucky it had not fractured completely. Since coming back a friend has commented that a physiotherapist who attempts to run (let alone do a marathon) on what she suspects is a stress fracture should be struck off. Luckily for me the Health Professionals Council has not heard and I'm still happily employed. Even better, I have recovered and am back training and racing. But now I have to go back!
One year on and with this year's World Championships less than two weeks away, I'm getting goose bumps just thinking about the pre race tension at the pier. All the nervous energy building up. The big island of Hawaii is such an awesome place.
My return to training and racing this year has been helped along by my new coach Sarah Coope of Bodyworks XTC (before Chrissie, she was the highest placed Brit in Kona, with third in 1991), and being able to train with other super talented and dedicated Bodyworks XTC athletes, swimming under the ever watchful eyes of Glenn Cook. I've also been very fortunate to have had fantastic ongoing support from The Tri Store in Eastbourne and Martin Bramfoot / DJM Products the UK distributors of Zoot.
I finished off this year with a return to ironman distance racing, in the form of the UK's 'The Big Woody'. I finished as first women and fifth overall. Proving to myself that I'd recovered fully from injury and putting the nasty little demons that creep out when you have an injury, that make you doubt yourself, back locked away deep at the back of my brain.
So I'm already looking forward to 2010, looking forward to logging the winter miles and building on my triathlon experiences (my first tri was at the end of 2005), and more importantly getting even faster! So my column will be writing about getting back to Kona. Keep your fingers and toes crossed for me.
Happy Training
Sarah

Photo's from Big Woody

2009-09-13T04:54:00.000-07:00

Courtesy of Paul Moore, LincolnTri

And following requests from my fans - okay my Dad and Guy and Helyn at King of the Mountains

Britains Dirty Beaches.

2009-09-13T04:33:00.000-07:00

Watched this Panorama episode last night! Yuk!
http://www.bbc.co.uk/iplayer/episode/b00mg5cg/Panorama_Britains_Dirty_Beaches/

and then go join Surfers againist Sewage http://www.sas.org.uk/

Happy Swimming!!

The Big Woody Race Report - Dominating the Dojo!

2009-09-01T07:30:00.000-07:00

I actually wrote this on Sunday morning, but unfortunately I've been lost in the Forest of Dean for two days!!! A broken exhaust on the van prevented us heading back out to civilisation and down to Devon and Cornwall.

I'm writing this feeling unexpectedly stiff and sore, drinking coffee and eating pastries! Yesterday was the Big Woody Ironman Distance race. Having had a Tibia stress fracture during Ironman Hawaii, last October, (and more importantly lacking in cash to go abroad for an Ironman) it was good to feel like I could race Ironman again. My goal was just to put in a solid performance. The day before the race it was blowing a gale and very cold – had fingers and toes crossed that the weather would improve. The crossing of all digits obviously worked as race morning was pretty much perfect – cool, with just a light breeze. After a 20 minute delay to the start the 4 laps of Drummonds Dub. Swimming up the lake, into the low sun was a nightmare. I swear I swam in a zig zag fashion adding on 100m each lap. My orange lenses probably didn't help (In that 20 minute delay the sun came up and stayed out!!). But I've been reassured by my boyfriend who did the Little Woody that with dark lens it wasn't much better. Some how my 1:10 swim got me out as 1st lady, must have been by Zoot Wetsuit (shameless plug). Looking at swim times think it was a bit long. Out of transition saw us going straight up a hill – nice to wake the legs up. Before joining the course, of which i'd do 2 and a bit times. The course was winding and hilly, typical British - “I'm riding along, then who put that steep, out the saddle climb, in my path” making it hard to maintain pedalling rhythm. I'll shamelessly admit that I used by 29 sprocket on each of the three times going up the 12% climb out of English Bicknor. Better to save my legs for the run. I was sensible on the bike – my coach Sarah Coope will be proud. I came off the bike still in first place. To be cheered by my boyfriend Simon, who on finishing the Little Woody, had become my support crew. Out on the run, my back was feeling tight, but I quickly found my run legs and settled into a comfortable pace. The run was a lumpy! mainly off road run, of 4 out and backs. I'm not sure where I first saw the 2nd lady but knew I had a comfortable lead. Each time heading back through transition, I was greeted by cheers, encouragement and new bottles for my fuel belt from Simon. By the 3rd lap, my soles of my feet had become really sore (something to do with wearing new Birkenstocks to walk to work, then from work to the seafront and back home on the Monday before the race, stupid!). I passed up the offer of new socks and trainers on the last lap, I've been told I looked liked I was going to burst into tears, but then just trotted off again. If I can try to run with a stress fracture, I can run with sore and blistered soles. In the last mile I lapped the 2nd place lady – I could see her up ahead, she was too much of a target. I finished in 10:55:05, in 5th overall. Swim 1:10. Bike 6:17. Run 3:23 (run a bit short!) Still can't quite believe that my performance and result. Being injured last winter, had put a lot of doubt into my running ability, but had also given me a lot of focus and determination.

Thanks to Trevor and Julian, at Black Sheep Sports for putting on a good event. Challenging course to say the least! If you're after something a bit different from the M dot events this is definitely one to test yourself on, both physically, but also mentally due to minimal crowd support on the course.

Thanks to Martin Branfoot, DJM Products/ Zoot sports from continuing his sponsorship of me this year. Providing me with lots of lovely Zoot training and racing kit – Ultra Tri Shorts are just fabulous!! (girls, you know what I mean).

Also thank you to The Tri Store (Eastbourne), Lawrence and Simon for continued support and interest. Especially thanks and kisses to Simon for all his support both at the race and in training.

Thanks to Sarah Coope, Bodywork xtc, for coaching me this year and being a constant source of encouragement and enthusiasm and also to Glen Cook, for letting me join his morning squad sessions. I'm sure the trashing by speedy 10 – 12 year old swimmers, had built my mental toughness and I definitely came out the water feeling fresher, than previous races, if not faster.

So now for holiday, 10 days in Devon and Cornwall, this time I might get to have a go at surfing. Not quite the north shore of Ohau, Hawaii but at least I can stand and balance after this Ironman!

3 days until The Big Woody!

2009-08-26T14:33:00.000-07:00

I should be in bed 10:30pm! but sorting and packing and now wide awake. Also ate way too much Homemade Pizza for dinner and might be sick if I lay down!

Pic of my new Cervelo - race ready! Hopefully I am too!

Keep fingers crossed for me.

Our vans looking fab and very live-able, if I get a chance will take a few pics tomorrow.

Sarah x

Genius!!!!!!

2009-08-17T12:04:00.000-07:00

This is brilliant!

http://www.youtube.com/watch?v=Vn29DvMITu4

Thanks Guy and Helyn (King of the Mountains) for the link. Loving the Portland backdrop - makes me want to go back - two of the best things coffee culture and cycling/ running (Nike home town) culture in one place!!!

Happy training

Sarah x

2 weeks to go!

2009-08-16T06:43:00.000-07:00

Two weeks till the Big Woody - Excited? Yes, strangly. I'm looking forward to seeing what I can put together on race day, given the training and the racing season i've had so far.

Training has been going well over the past couple of weeks and my running just feels strong at the moment, so I'm happy. Looking forward to riding my new bike, which is just the lovely - ist bike ever. We rode the bike course a couple of weekends back and there are few steep sections, where i know I'll be glad of a nice light road bike, that just zips uphill, especially on the last lap!

Simon and I both rode the WCA 100 mile Time Trial last Sunday - tearing old PB's to pieces. Simon rode 4:04 and I a 4:22, lets hope not peaked too soon? Doubt it my legs felt dreadful for first 10 miles and then didn't really come to life until the last 50 miles!

Our van conversion is coming along too. Beds now in, we had our first weekend away last weekend - Forgot the Hot Chocolate, Doh! Just awaiting windows to arrive, so they can be fitted and then we can do the soft furnishing bits! Curtains ordered - Toy Story ones!! Simon's Choice - Never a dull moment with my 38, going on 11 (3 + 8) year old boyfriend.

Training and the Ford Transit!!.

2009-07-21T05:20:00.000-07:00

I started writing this blog almost 2 weeks ago! My life has been hectic as normal! I don't know why I'm not surprised. 5 weeks out from an Ironman and life's going to get a bit crazy. Plus Simon and I have a new project - converting a Ford Transit into a camper van.

I took a week off work a couple of weeks back to get in lots of quality cycling miles and ensure i recover well too. The week started by having to say goodbye to our Suzuki Vitara. For the past couple of weeks it's been guzzling petrol and putting out black smoke, polluting the environment making the ozone hole bigger by the minute. The garages opinion after £100 of tweaking was that it was a little better, but on it's last legs. The Suzuki never quite got the same reputation as being a tardis, like my old Citreon AX, which we crammed 2 bikes and 2 weeks of camping gear, including large tent and camping hob into!! But nether the less sad to see it go. So instead we are now proud owners of a ford transist (white - of course!), which we are going to convert into a camper van, with optimal bike/ race kit storage. I'm going to be in heaven designing storage spaces once the boring insulating and lining stuff is done, - that's if Simon will let me loose. His first purchase for the van was a dustpan and brush - you can see where its going! Not sure Simon's used the dustpan in the flat!.

Leaving the Vitara and becoming a white van Lady!!

I'll pop up some pictures of the work in progress below - So my time has been consumed gutting the van and assisting in the refitting. Have to admit that the tour de france hasn't help my blog writing!

Stripping the van back taking up the old flooring and putting new baton up ready to insulate the walls, Simon's head injury, once stopped bleeding from standing up into the light fitting.

Simon and his Dad, Tim hard at work in the drizzle cutting and fixing new ply walls to the van. You can just make out my skillfully laid vinyl flooring.

Oh yes - back to training and racing - Rode a 50 mile TT to summarise it HURT!!!

Riding WCA 100mile TT in couple of week, so aim to write after that. Then its the Big Woody at the end of August.

Happy training

Sarah x

Crikey!! - Up date on last 6 weeks - King of the Mountians, Weymouth and Cowman race reports.

2009-06-28T12:10:00.000-07:00

Hadn't realised it's been so long since I lasted posted a blog. Every long ride I've done over the past couple of weekends I've been thinking about what to write. But then come home and need a nap! So my best blogging intentions have gone to pot!

Since my last post we've been out in French Alps at King of the mountains. Our friends Guy and Helyn have converted an old french school house, into a chalet haven for cyclist and outdoorsy people. So we sent the week cycling and being completely pampered by Helyn's and Guy. Their enthusiasm and love of the area is infectious and over our stay we clocked over 450 miles, which 14,000m of climbing. Need less to say my legs were fried at the end. Unfortunately the Galibier was still (very) closed whilst we were there, otherwise we probably would have road the Marmotte route, but may be that was a good thing. Will post some pics shortly.

Weymouth Middle Distance Triathlon - 7th June 2009
First race back and was more than a little nervous but was keen to see if all my swim training would show. The verdict - not really, coming out the water in 36 minutes. In T1 face planted on a slippery step just as the Marshall shouted carefully it's slippery - comedy moment!! Powered away on the bike coming in with 3/4/5th women. Posting the fastest female bike split:-). Running legs came to from the start and i was able to run consistently, finishing in 3rd place. Bodyworks xtc team mate Yvette Grice took first place.

More Training!!!!

Cowman Middle Distance - 27th June 2009.
I can't talk about the cowman race without a picture of Bart Simpson coming into my head - childish i know. Heavy fog, which delayed the start meant the swim buoys were hard to sight, but every one had that problem. Missed the last buoy and had to make a detour back to swim around it. But that said took 40 seconds off last years time. Played on my bike strength and took 4 minutes off my time from last year, for a 2:42 and the fastest female bike split by 4 minutes. Having come out the swim in 10th, I came into T2 in first place. Unfortunately my legs were not having fun running and found the off road open sections really tough. Overtaken on the 2nd lap and then again on 3rd. Finished in 3rd place again just 21 seconds back from 2nd, having pulled some time back on the forth and final lap, Oh my legs are going to hurt tomorrow :-)

Promise to self to blog more often - Happy Training x

Weekend of first's!!

2009-05-12T11:29:00.000-07:00

No not first kiss - I'm a bit old for that!! But first sea swim - Brahhh! it was cold. I looked for every oppourtunitry not go in, but told myself if i did 10 mins i'd let myself have coffee on the seafront. So Neoprened out in new Zoot Suit, hat and booties, i venture into the 11 degrees. Once my hands went from painful to just numb I actually started to enjoy it and spent almost 40 minutes in the water. Dissapointingly forgot to put my £2 for coffee in my bag :-(

Sunday followed with my first 25 mile Time Trial -Dismal time and just pure pain, but had a good hard run off the bike. The afternoon was spent eating too much cake (couldn't resist a second chocolate slice) at a house warming tea and cake party!!

Next week off to King of the Mountains holiday and training - latest update is that the white stuff is on the retreat :-)

Despite my best intentions, i've been a complete slacker!

2009-04-25T09:14:00.000-07:00

At updating my blog only, the rest of my life has been madness for the past couple of weeks. working lots (more than i want to and more than I'm paid for!, putting together a piece of research I've been working on - work again!!. Within that I've been swimming lots, cycling lots and running quite a bit! The past 6 weeks have just been manic! Some good things have happened in between all that.

1. Took Simon (boyfriend) away for his birthday and for a break from craziness in the New Forest at the end of March. Rented a cabin for the long weekend. Did some good long rides, but the weather wasn't liking us - drowned rats one day and snowed on the next!

2. Discovered home shopping - I place my food shopping online and some lovely delivery man brings it right into the kitchen - bliss. My life's been made so much better by that alone.

3. Finished paying of Hawaii credit card bill - thank goodness! Only one more and student loan to go to be debt free!!!!

4. Only 3 weeks until for to King of the Mountains - for a week of cycling and catching up with Guy and Helyn. I'm hoping the cold white stuff is retreating.

5. Started racing again - did first time trial on Thursday - a 2 up with the boyfriend. Enjoyed the hurt!

6. I'm now running for 90 mins!!!!!! - Weymouth half ironman is looking likely!!

7. Found a local coffee roaster, which roasts your beans and then dispatches on the same day - for super fresh and delicious coffee beans - very important!

8. Went home for Easter weekend and caught up with the family. Had lunch with my younger brother, Jamie - had a good gossip and quizzed him about his new and first proper girlfriend. Also my other brother, Simon, his girlfriend Natasha is riding a cycle challenge for the stroke association in June. She hasn't ridden a bike for years - She rocks!

9. Discovered Gavin and Stacey on BBC i player - how have i missed this!

10. Learnt home to completely stripped and rebuild by road bike, when i had a spring clean. Now feel like i can call myself a proper bike rider. Actually I can probably do more repairs/fixes to my bike than most of the boy's i train with. Having said that i still prefer Simon to check over the gears.

Happy training

Sarah xxx

Good things come in small packages! (or large boxes if your greedy!)

2009-03-22T09:37:00.000-07:00

Yesterday I arrived home from my ride to find a large box outside our flat door!

The lovely people at DJM had sent me my spring 09 training and racing kit - oh my god the excitement could not be contained. Even before I could get my helmet and sweaty bike kit off I had the box open and was tearing open the plastic bags to inspect my new kit!!

Like a child in a sweetshop (unless it's the sweet shop on Rye high street, which has sweets in jars floor to ceiling - I'm in heaven) I couldn't wait to try it all on.

Can't wait for the weather to get warm so it can be worn in all its glory, rather than hidden under winter layers.

Sported my new Zoot swim costume at training this am - In 90 minutes it and I got treated to 1,100m warm up, 2,400m paddle, pull and band set, 250m kick than to finish 20 x 25m fly off 40 seconds. Having never done a full length fly! let alone 20, I started doing 1/2 length one arm, 1/2 length butterfly. But I like a challenge so after the 3rd 25m, I decided to see if i could do a full length. It wasn't very pretty, or very fast, but got to the other side and had about 10 seconds rest. So my first length butterfly, turned into 17 lengths :-)

Easy Week!

2009-03-08T12:49:00.000-07:00

This last week has been an easy training week and with Simon away on a course (cycle mechanic's course - funny since he's been fixing bikes almost as long as I've been alive!) I've had the flat to myself. But I've been boring! Training done -and the evenings spent reading journal articles and doing yoga. Long baths (I've finished the bubbles!) and early nights. But body and mind feeling ready to go again. When training you look forward to days off and easy weeks, but when actually come around, you want to throw yourself back into training again.

Swimming update: Still at the back of the slowest lane, in morning swim session. But have done an 86 for 100m's, during a set - that's a 2009 PB and equal to my fast 100m ever!!! Oh and still can't do butterfly and hate back crawl with band.

Finally putting fingers to keys!

2009-02-26T10:43:00.000-08:00

As my boyfriend has just put it - "about time". And yes I apologies to all my avid readers! If I have kept you on the edge of your seats waiting in anticipation since I announced a new blog. I honestly did have good intentions of writing regularly, but life has been a bit hectic and gotten in the way. Decided it would be really good to apply for a new job, which I didn't get! Also to develop myself as a clinical educator and do some teaching session to carers - which has involved taking a lot of work home. Stressful! Become very scatty, for example forgetting bike lock or house keys. The worst being leaving the car lights on twice in a two week period, draining the battery and having to get recovery guys out to rescue me. What makes it worse is I only drove the car 3 times in that two week period.

So the more interesting stuff - what's been happening with me since the start of 2009. Well, quite a lot - I've started training under Sarah Coope of Bodyworks xtc. Now in 7th week of training and all going well, but I've never done such hard turbo sessions. I've also joined the swim squad. So 4 mornings a week I'm getting my arse kicked, by 10 year olds. But the tough swim sets are hopefully going to help bring up my weakest discipline. And best news of all I'm back running - not very fast or far. but back pounding the pavements. Rather the soft surfaces of the downs surrounding Eastbourne.

Race plans for this season aren't set in stone yet, but likely to do a couple of UK half Ironmans and maybe Almere Ironman - we'll see how the running goes. But importantly holidays are booked. One week in the french Alps staying with our friends who have converted an old school house and run a chalet business for outdoors-ey people like cyclists etc - king of the mountains. We last visited the day before their very first guest in 2005, so be lovely to stay with them again. Plus the location is fab, Bourg d'Oisans in 10km and some of the major Col's are close by. So here's hoping that cold white stuff (aka snow) is going by late May and we can do some crazy cycling.

Promise to be better at blogging

Sarah xxx

p.s Just found out my boyfriend Simon has been a secret blogger - so if you're a bike geek you might fine his rambles interesting. His blog is http://simontunderwood.blogspot.com/

New Blog

2009-01-15T12:57:00.000-08:00

This blog replaces my old one at http://journeytokona.blogspot.com/. Journey to Kona doesn't seem quite right now. May be the new blog should really be tittled journey back from Kona!

A proper post to follow shortly.