Duck N Dash 2014

This morning I took part in the Duck N Dash aquathlon in Letchworth, the second time I've done this race. I entered several months ago, with the aim of beating my time from last year (41:37). I also challenged a couple of friends to do the race with me, and Lewis obliged :)

The Duck race consists of a 400 m swim at Letchworth Outdoor Pool (which is a 50 m pool) and a 6 km run around Norton Common. I usually swim 400 m in 10 minutes, in a 25 m indoor pool, with plenty of breaks at each end. So 50 m stretches at a time are daunting. The pool is beautiful though.

Up until Saturday evening I was not racing, for several reasons: lack of training, slight neck injury from a running fall on Friday, sore shoulders from pitching a tent on Friday, need for new swim costume, hormones, weather. Etc. with the exception of the sore shoulders and neck, and scant training, all other factors were resolved by Saturday, so I decided I might as well take part for fun rather than try to beat last year's time. 

My son (C) was also taking part this year, as a Duckling: 100 m swim and a 1 km run. He was camping with his dad a few miles up the road (at Dad Camp), so me and my mate drove to collect him and his friend at 7:30am. It was a bit early, and they both looked so tired, but C was ready to go. His first proper race!

We arrived and registered, had our numbers written on our right arm and leg, and were given a chip to strap around our ankle. Then we had half an hour or so to set ourselves up in transition, running shoes, top with number pinned on, towel for drying feet. I showed C where he would be swimming and running. The lovely Simon from Freedom Tri showed us the course so C wasn't worried about where to go. 

It was then a matter of hanging around until the start. We listened to the race briefing, then C and his friend were taken off by a Freedom Tri member for another briefing and warm up. My friend Ed's boy F was also swimming, and he set off first and coped well with that honour! C was number 20, and he did brilliantly on the swim. The first length he swam front crawl, then the second was breast stroke. He'd told me before the start that he might change stroke after the first length if he was tired: I was glad he had a plan. :) He looked very strong on his run, unfortunately I couldn't watch that part, but my husband said he looked great, and wasn't out of breath at the end. He needs training to know how to pace himself. Overall time 9:58. 

Just about to enter the pool!

My own swim was OK, I felt tired almost immediately though, my arms were screaming at me. I was worried I wouldn't be able to finish, but then I decided that was silly and told myself to just get on with it and it'd be over soon. I got a mouthful of water towards the end of the first length when I got penned in by a slow swimmer in front and at the side of me, and I had to stand up in the shallow end at the start of length 3 when a woman stopped in front of me and I thought she was in trouble. She said she was OK but I think she was a bit upset at all the people around her. I carried on without any further drama. My mate said I looked confident during my swim, and my husband described it as "consistent: not stylish, but I didn't set off too fast and then flounder". I'll take that as a compliment. 

The transition was a bit rubbish again. I couldn't get my top on, or my socks. I could hear my mate's husband heckling me about stopping for a cup of tea. Anyway, the swim and transition were 11:39, exactly the same as last year!

I felt OK on the run this year. I was very wobbly last time but I didn't fly off and took it steady. Thanks to MC Jacko for the amusing heckling as I set off, about how I'd already been beaten by my son, and how much I was enjoying myself: made me laugh. The first lap probably could've been faster, and the second lap definitely could've been. Yet more heckling from Simon, taunting me about Lewis, who was fast approaching me to overtake (I was more surprised he'd not passed me sooner). I also paused briefly to hand my water bottle to a Drake runner who said she needed water. Overall finish time was 42:13, about 30 seconds slower than last year, but the run was much more enjoyable. And Lewis only beat me by a minute or so, not too shameful :)

Not sure I'll do this race again next year. Think twice is enough! EDIT: I was 5th female to finish the Duck event, and since the lady who came 3rd had an equivalent time to mine last year, I'm kicking myself for not trying too hard! So perhaps I will have a third go at this race.

2013 review

Coming to the end of 2013, I've looked back at every month to remind myself what I did and give myself some ideas about challenges for 2014.

January 2013

I took part in Janathon for the first time, a running challenge to exercise every day in January and blog about it. It was quite snowy in January, but I managed to exercise daily and I ran more than 100 miles in total.

February 2013

I ran Baldock Beast Half Marathon at the end of February. I trained hard and was hoping for a PB, but in the end my hips and knees weren't up to the pace and I had to slow down after 10 miles because I was in a lot of pain. I took some consolation from the fact I'd been quite badly injured at the end of 2012 and the race was the first proper test of my physio rehab. Plus I ran 1:51, which was a course record for me :)

March 2013

The week after Baldock Beast, I was up in Blackpool to race in the Stanley Park 10K (with my parents-in-law). I was hoping for a PB, but didn't count on how fatigued I'd be after the half the week before. I nearly passed out after 3K. Needless to say, I didn't PB, but I did run sub 50 minutes, which I was fairly happy with (although I discovered afterwards that the course was short-measured...).

April 2013

A poor month from a running point of view; I was unwell for a large part of it with a chest and sinus infection. A lesson learnt: don't train when you're unwell, it just makes everything worse.

May 2013

At the beginning of the month I raced in the Greenway Challenge, an off-road self-navigated half marathon around Letchworth. I'd been hoping for a PB after my disappointment at Baldock Beast, but my illness in April meant I was only just recovered in time. The weather was really hot, and in the end I decided to run to enjoy myself, and finished in a PW of 2 hours. More lessons learnt.
The day before, I'd run in a local 5K with my children, my son (age 7) finished in 38 minutes and my daughter (age 5) in just over 40 minutes. I'd had to carry her for about a mile, but still, that's pretty good for a 5-year-old!

June 2013

I took part in Juneathon, the warmer version of Janathon. I didn't have such high expectations this time round, no aims to run daily anyway, but I failed with 2 days to go when I injured my shin during an interval session at running club. What a noob.

July 2013

I ran 12 miles during the whole of July. My random leg injury (and lack of funds to pay for physio) meant I had to increase the cross-training and take up cycling and swimming. I quite enjoyed the cycling if I'm honest, although not enough to take it up seriously. Swimming was OK; it's never going to be something I look forward to, but I can do it to an adequate level. I signed up to an aquathlon (Freedom Tri's Duck N Dash, 400 m swim and 6 k run) and began to train for it at Letchworth Outdoor Pool with some friends.

August 2013

I finally got back to running, but I only managed about two runs a week because of the summer holidays. I took part in a training day with Freedom Tri for the Duck N Dash, which made me realise how rubbish I am at swimming! But it was valuable training experience.

September 2013

I took part in my first aquathlon, the Duck N Dash, and enjoyed it so much I might do it again in 2014, mainly so I can improve on my woeful transition time (about 2 minutes). Later in the month I ran the inaugural Baldock 10K, which was a training run for Standalone 10K. It was such a tough hilly route that I was completely put off ever running that route again! Which is a shame because the 10K was one lap of the Ashwell Half Marathon that I quite fancied doing. But a lesson learnt is a lesson learnt.

October 2013

This month began with Standalone 10K. Yet another PB attempt foiled by circumstances conspiring against me (a family event the day before meant I was tired and not fuelled properly). Nevertheless, I ran just over 50 minutes and learnt not to give up even when I think all is lost. A good lesson. (I discovered later that Standalone was my fastest 10K race in 2013.)
I decided to push on and put in some serious training for Stevenage Half Marathon the next month. Lots of focus on heart rate training and proper interval sessions. I ran over 100 miles in the month.
I also passed the 1-year anniversary of running my first marathon, which coincided with me signing up to run my second marathon (MK) in May 2014!

November 2013

I finally achieved a PB for the year, running an amazing 1:45 at Stevenage Half Marathon. My training plan paid off, which proved to me that having a plan and sticking to it is really important. I began to plan my training for MK Marathon, with my aim to reach 14 miles in training by the end of the year and continue with quality interval training. I also ran another 100 mile month.

December 2013

I ran in the festive First Saturday 5k wearing my Santa hat, and put in a lot of miles to round off the year with another 100 mile month, and 900 for the year.

Plans and challenges for next year:

January 2014

I'm aiming to complete Janathon again, and I've signed up to Jantastic, which is a longer term challenge (January to March). For January, my Jantastic challenge is to run 4 times a week. I'm also racing in the Folksworth 15, which is a new race event for me, and NHRR's First Saturday 5k.

February 2014

I'm taking part in Baldock Beast again, but as part of a long run for marathon training (17 miles). Perhaps a course record won't be on the cards this year, but it will be good to run the race for enjoyment. Another First Saturday 5K is planned too, with my aim to beat January's time. My February Jantastic challenge is to set a weekly long run target, which with marathon training will be fairly straightforward!

March 2014

Lots of long runs on the cards this month, but I hope to race NHRR First Saturday 5K and beat February's time. March's Jantastic challenge is to set a flat-out time target over a specific distance. Since the 4-week period for this challenge is after the First Saturday 5k, I'll have to either run the route on my own or do my first ParkRun. 

April 2014

This is marathon taper month (for my last marathon I "tapered" for 2 months due to injury!). I'll be focusing on shortish runs (<10 miles) that incorporate speedwork, and staying healthy. 

May 2014

I'm running MK marathon on May 5th, my main challenge for the year! I'm hoping to run near 4 hours. Afterwards, I plan to recover with short runs, easy bike rides, and swimming (when Letchworth Outdoor Pool opens).

June 2014

I hope to have recovered from MK Marathon so I can take part in the Herts Hobble, and I might do Juneathon again, with half an idea to train for a late summer half marathon (there is a rumour of another half marathon around Baldock in the summer).

July and August 2014

Summer holidays! I have no plans other than to run (maintain half marathon fitness), cycle, and swim when I can, and not be injured! If I decide to do the Duck N Dash again then I'll be training for that event, and in August I'll start to think about Stevenage Half Marathon and Standalone 10K training.

September 2014

Duck N Dash possibly, maybe Baldock 10K if the weather is good beforehand. And training for Standalone 10K.

October 2014

Running club's focus event, Standalone 10K, is at the beginning of October. And I'll be training for Stevenage Half Marathon.

November 2014

Never let it be said that I'm a creature of habit, but I'll be racing Stevenage Half Marathon.

December 2014

No plans to do anything except the First Saturday 5k and maintain my fitness.

Duck N Dash 2013

Today I competed in Freedom Tri's Duck N Dash aquathlon. It was my first ever multi-event race, and I learnt a lot!

Post registration! A good look for Saturday evening

I walked the 2.5 miles from Stotfold to Letchworth as a warm-up, arriving at the outdoor pool at 8am to set up my transition area. Here, I set out my towel, run shorts and race top with number pinned on, my trainers and socks (full of baby powder!), and my drink. I'd registered the day before, so also had my race number written on my arm and leg. My timing chip was attached to my ankle with a strap, to be worn for the whole event.

Here I encountered my first problem. I'd walked to Letchworth in my running gear, which I'd just removed for transition. I should've brought warm clothes to wear while waiting! Fortunately I had my fleece and spare clothes for afterwards, so I wore those. Next time (!) I'll need a tracksuit and some spare socks and shoes. 

My transition area

While waiting for transition to close and the race briefing to start, I wandered around the pool area, trying to find someone I knew. At running events I usually see a lot of people I recognise, here I didn't spot many at all! Finally found my friend Jane, whose son was competing in the Ducklings section, and Ed and Elinor from run club, whose daughter was also taking part. Latched onto them for a while until I spotted my friend Sarah who was doing the event as a relay with her husband. It was good to chat about what we were about to do, made me feel less anxious!

After the race briefing, I got changed out of my warm clothes (kept the fleece on), and then met my family, who'd just arrived to support. We found a spot to watch the Duckling swimming event and enjoyed that, then it was my turn. 

We had another mini briefing, including how to swim the course and about overtaking, then we lined up in number order. I was 145, about in the middle of the group. Swimmers set off every 10 seconds. I dumped my fleece in the "Duck" bucket, then the next thing I knew, I was in the water and swimming. Felt very comfortable (surprisingly!). I think it was the reassuring sight of someone's feet just ahead of me. Felt someone touch my toes, so at the end of the lane I let him pass me. Same again on the next 50m, but after that it was me doing the overtaking. Had a "can't breath" moment about 200m in, slight panic as I inhaled water for three consecutive breaths, but soon recovered. There was a bit of a melee on one 50m stretch, lots of overtaking and slow swimmers, but just stood my ground (water?) and I was fine. 

Before I knew it I was out of the pool and running to my transition area. As usual, I stopped for a chat with my neighbour ("can't believe we just did that!") and struggled putting my shoes on (should've bought those bungee laces). Not a disaster, but not as fast as it could've been. 

Thanks to Freedom Tri for the photo

Initially, the run started OK, was good to see Ed supporting too! I had put a gel in my pocket earlier, so I had that as I started. Legs went to jelly a bit on the first 0.5K but I know the run course really well, so knew it was just a tough path rather than me. Overtook and was overtaken, but mainly didn't lose places. Spotted my family at the end of the first lap, son shouted "boo mummy you're rubbish", he's obviously learnt that from his dad ;-) On the second lap I could sense a lady behind me breathing heavily but getting a lot of support from the marshals. Obviously a club runner. I kept her behind me, every time I heard her get closer I sped up. She helped keep me focused on that second lap. As we approached the finish she began to pass me, and I let her for a few metres, then my sprint finish kicked in. I'm so proud of that finish! I wish more people had seen it (modest?). 

I did thank her at the end for pushing me, and she said I'd kept her going too. Excellent! Overall time was 41:37. Swim and transition took me 11:39 and the run was 29:59. Pleased with the run time (average 8 min/mile pace), swim was probably about 9:30 leaving a good 2 mins in transition. Told you it felt slow!

Big thanks to the Freedom Tri members today, they were really helpful when I had seemingly stupid questions to ask ("do I really wear my timing chip in the pool?!"), were great during the pre-swim briefing, and were obviously enjoying the event. It's a big race to organise, with the two events to marshal and lots of different groups: Ducklings (children's groups), Ducks (400m swim), Drakes (600m swim), and the relay. I think they did a great job. I was impressed at the number of children competing, and how carefully those events were monitored. 

Thanks also to Becca and Jane who gave me lots of advice, and Kieran (my physio) who is the reason I entered. 

I "might" consider possibly doing this again next year. Might. 

Summer holiday training

My last training post was written in the middle of July, at the beginning of the school summer holidays, and this one is written at the end of August, when they are almost over. I find training in the summer holidays quite tricky. My children are home with me, so I can't run in the morning anymore (unless I get up at silly o'clock!), and my evening routine goes out of the window when we are away on our camping trips.

I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.

I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).

Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).

This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).

I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.

Thanks for reading!

Letchworth Outdoor Pool: swim training

As well as cycling, I've also started to increase my swim training while I can't run. After deciding to enter Freedom Tri's Duck N Dash Aquathlon in September (400m swim, 6K run), I thought I ought to train a few times at least at Letchworth Outdoor Pool, to familiarise myself with the layout and the length. The pool is 50m long, so a lot different to the 25m pool at Saxon that I'm used to.

I swam last Thursday with some friends, and today I went on my own to see if I could manage the full 400m distance without stopping between lengths. I didn't really manage that, it's so tiring! I definitely need to practise more. But I covered 800m in 30 minutes, so I'm happy with that.