Training Strategy for 2014

Training Strategy for 2014

There is a limited number of hours in my life for training right now.  I cannot justify to myself the volume of hours that I want to put in.  I need a plan to maximise the training time that I do have, whilst leaving me relatively fresh to enjoy family life. 

In coming up with a strategy, I have come up with the areas that are important to me. 

- I want to be consistent with my training.

- I want to be injury free.

- I want to see some improvement and not simply the ability to finish.

I also had to consider what areas need the most improvement.  I keep coming back to the fact that I come out of the water near the front but start the run ‘miles behind’.  I would really like to get to the run and feel like I am still in a race with other people.  With this in mind, my focus is going to be on improving my cycling.  I’ve decided that the best way to do this would be the following:

No swimming until March.  In coming to this, I looked at it from a return on investment point of view.  It takes a lot of time to go swimming when you include travel, time which I haven’t really got at the moment.  I figured that my swimming will not improve an awful lot between now and then.  So given the time and effort, I decided I would be better served putting my energies elsewhere.

My cycling training is focused on improving power, focusing specifically on FTP gains.  The Garmin Vector power pedals are now on the bike, so I need to focus and use them properly, targeting training around the areas that will help me race faster.  In doing this, I have set up my training week to fit in a minimum of three rides per week: one long ride to build endurance, one ride designed to improve FTP and one designed to raise my speed / VO2 max.

I’m really fed up of running related injuries, having had so many over the past two years, so my running aim is to simply build endurance.  This will involve some slow running, building up slowly from my injury prone start.  When running slowly is comfortable and I can manage a minimum of 3 hours running per week without feeling the effects, I will consider adding some pace work.  For now, the focus will be to run at or below 150 bpm.

Finally, I have decided to add a little strength and conditioning work to the programme.  I shall be calling on the expertise of a personal trainer to help me with three things.  Firstly, improve core strength and stability.  Secondly, to help with injury prevention.  Thirdly, for strength.  This is new for me, so I’m particularly excited about this.

So to sum up my training strategy for the next few months, intensity and effort will be focused on both cycling and strength & conditioning.  Run training will increase from its current low starting point, but keeping any efforts easy and swim training will just have to wait!

Racing Ironman - The Six Hours Per Week Training Plan!

OK so I’ve just read that the winner of my age group in Ironman UK (in a time of 9.59.55) trained for an average of 14.5 hours per week in 2013.  Finishing in 28^th place in 11.07, I was intrigued to see how my stats compared.

Having had a quick look at my training log it’s easy to understand the 67 minutes difference!!

In the 31 weeks from January 1^st to August 4^th, I trained for a total of 208 hours (and 20 minutes!).  This works out to an average of 6 hours and 43 minutes per week.  That’s almost 8 hours per week less than the winner! 

2013 Training Totals

	Hours	Distance (K)
Swim	41:20:00	129
Bike	83:00:00	2482
Run	84:00:00	1052
	208:20:00	3663

I averaged 80 minutes of swimming, 2 hours and 41 minutes on the bike and 2 hours and 42 minutes of running.  That equates to 129k of swimming, 2482k on the bike and 1052k of running.

Wowzer!  I thought I had done more than that!!

2013 Weekly Averages

	Time	Distance (K)
Swim	1:20:00	4.2
Bike	2:40:39	80.1
Run	2:42:35	33.9
Total	6:43:14	118.2

Looking back through my training log a bit further, I managed half of the weekly volume that I was doing in 2011, and 2.5 hours per week less than I did last year. 

2010 – 2013 Weekly Averages

	Swim	Bike	Run	Total
2013	1:20:00	2:40:39	2:42:35	6:43:14
2012	1:30:03	5:17:08	2:29:20	9:16:31
2011	1:18:06	8:43:46	2:55:41	12:57:33
2010	1:30:15	4:56:00	3:03:14	9:29:29

The figures have been skewed slightly, in so much as March's total was a little more than 10 hours for the whole month! That said, no month saw more than 40 hours of training, with most months accumulating between 30 & 40 hours.

Don’t get me wrong here, this is a lot of training for somebody whose life has changed completely.  I now have three daughters (aged 4, 3 & 1 when they ‘arrived’ in March).  Training has not been a priority, but a luxury.  That said, I was able to train consistently throughout most of the year – just keeping the sessions short and higher paced.  Lynn made sure I was able to have some time on most days to add to the stinky kit wash pile.

On this level of training I was able to do a PB in Bala Middle (despite lots of cramps) and complete two Ironman races in 2013, The Outlaw in 10.44 (with lots of vomiting on the run) and Ironman UK four weeks later in 11.07.

Planning for next year has already started, with two races already entered (Outlaw Half and Ironman UK).  Planning a training schedule which allows for some more longer sessions without compromising on family time is the next trick.

Ironman UK

This was my second time doing IMUK (first in 2011) and second Ironman in four weeks. I was eager to race but really unsure how I would perform. I was confident about the swim. I was aimimg to draft and conserve energy for the rest of the race. The bike worried me as it is quite a hilly / undulating course and my bike training had consisted of frequent 60-90 minute turbo sessions, training that I reckoned I could get away with for flat bike courses, but perhaps not for this type of course. I was looking forward to the run most of all. My last 12 miles of The Outlaw run had been strong and I'd managed to do a couple of 2hr training runs since then too.

Katy & Kim ran in the Ironkids races on Saturday, a great experience for us all. Big time race atmosphere and occasion for the girls, not to mention their very first medal.

Up at 3am for a couple of porridge pots and a coffee. I arrived at transition a little too early (4.30am) so just hung around for a bit in the rain taking in the scene.

Swim

Following the wet of the early hours, it was now turning into a lovely morning, with the sun shining and the clouds parting. An uplifting and morale boosting setting to start race day. I positioned myself towards the front, slightly behind a couple of other swimmers. The gun went. I promptly got bashed. An aggressive race then eh? If that's the way you want it, then lets do it!

I began quick, controlled, but quick. I soon passed the guys around me and entered some empty water. I slowed a little and swam alone for a while, concentrating on technique, then spotted a bit of white water to my left. Quick decision to make. Draft-free swim without much contact / fighting but using my own energies or aim left, get stuck in, follow others and have an easier swim. Left, go left! I then followed somebody's toes for most of the first lap until I lost concentration, got a bit close and got a hard kick to my nose. Ouch that hurt! After a quick rub of the nose, I overtook that guy and found myself at the front of the group so put my head down and made an effort to catch the guy ahead, about 20m in front. 

Out of the water, ran through some huge crowds, spotted the clock saying 24 minutes then jumped back into the water for the last lap, still trying to catch the guy in front. Caught him. I then settled in and  prepared myself for another draft. Losing concentration again wasn't part of the plan though. Whilst everyone else swam in a straight line heading for the first turn buoy, I went wildly off course. This has never happened before so took me by surprise. I was miles away. The guys in the canoes must have wondered what on earth I was doing! I refocused and headed back to the swim course. By this time a few of the swimmers behind had gone past me, including the first female pro. I swam in amongst a group of 8 or so swimmers before I swallowed some water (and tried to vomit for the next 50m) until I stopped and treaded water for a moment. This was turning into a comedy of errors! Once again, regaining composure, I picked up my pace and passed a few of the bunch, swimming alongside (clashing arms and generally bumping into) one of the male professionals for the next 800m!

After an incident-packed, mistake-laden swim, I exited the swim in 19th position (2nd in age group) in 52.40. 

Bike

Through transition and out onto the bike, my aim was to do a bike split that I 'should' - controlled, leaving some energy in the tank for the run, rather than a bike split that I 'could' - a bike split I'd be proud of but nothing left in the legs. 

This began with taking the first section 'steady', holding back and riding easy. Then came Sheephouse Lane, and the first of three times up 'the hill'. This seemed harder than it should have been! I didn't have any real power in my legs. Oh dear! This could be a long bike! Up and over the hill, down the pot holed descent, back up another hill then onto a super-fast, super fun section of the course! Towards the end of this section, clubmate and friend Gregg Jones pulled up alongside, we had a quick chat and then he zoomed off. Then I saw something pretty bizarre. A guy in front of me suddenly stopped, abandoned his bike at the roadside, pulled down his shorts and squatted, reaching for some leaves to 'clean' himself. Dude! Go behind the bushes if you have to go! Back to the bike course and the back end of each loop was undulating, slowing my pace down, and into a headwind (which increased in strength as the morning wore on). This was not going to be a fast bike split.

Nutrition on the bike was different than my last few races. Out went the Zipvit caffeine gels, in came the PowerBar gels (strawberry & banana) every 30 minutes. With my recent history of stomach issues and vomiting during races, I opted for the less is more approach, with just gels plus water, rather than adding energy drink too. My something-new-on-race-day was some salt stick electrolyte tablets. All of this seemed to work as I had no stomach issues all day and I was also able to wet my shoes a few times!

Support out on the bike course was good, with lots of locals out cheering. Spotted a few MerseyTri guys out there including Paddy (he's everywhere isn't he?), Peter Roome & Paul McNally. Had some super cheers from Andy Holgate and the COLT triathlon guys on one of the hills out on the course & Nick Rose, who could spot my pain & tiredness out there.

On the last lap of the bike I was resigned to a 6+ hour bike time. I was also pretty tired, despite riding steady all day. Perhaps The Outlaw was still in my legs, perhaps it was the lack of long bike rides in training, perhaps the headwind, perhaps I'd undercooked my nutrition. Whatever it was, I decided not to push it and to ride easy for the remaining loop, telling myself not to worry because I was going to stay strong on the run.

I finished the bike in a humbling 6.13.

Run

Into transition and hobbled off the bike. First person I see? Gregg. With my bike split I thought Gregg would have been miles ahead. This made me happier about my own bike performance. Maybe everybody found the bike as tough as I did? We said a quick hello, both grunted something about how tough the bike was and then Gregg ran out of transition whilst I sat down and put fresh socks and my run shoes on. 

I grabbed a Mars bar and a bottle of coke from my transition bag - another new nutrition strategy - and then tried to get my legs moving again for the run. Easier said than done. They were stiff. I concentrated on keeping my pace slow, at a pace I was confident I could maintain. My race goal was sub-4hrs, as close to 3.45 as possible, and to run strong throughout the whole marathon, avoiding any blow-ups. I nibbled on the Mars bar for the first few k and took a few sips of coke. I started to feel quite good. Well, not too bad anyway. I looked at my HR monitor and noticed the numbers creeping up. I slowed down and my HR dropped into the 140's. That's better. I kept telling myself that I could run all day at this pace / intensity.

I was now 10k into the run and I hadn't spotted Gregg yet. I was pleased with this. I wanted him to have a good run, after his disappointment five weeks ago in Austria, with us racing together for the last 10k (with me edging him out in a sprint finish of course!). The loneliness of the first section of the run was soon forgotten when I reached the lap section of the course. Crowds. Noise. Other athletes. Excitement! Almost immediately I heard my first shouts of "Go Bryan". Thanks Tarja! This was more like it! At the turnaround point at the top of the course I caught up with Gregg. I said something positive like "looking good Gregg", to which he just grumbled "I need the toilet", as he hobbled over to the portaloo. I left him to it. 

I then made my way back into town where I was hoping to see Lynn & the girls. They didn't disappoint. They were waiting at the bottom of the big hill, arms waving and in full voice. I stopped and gave them all a big kiss. I was in my element, feeling good on the run and seeing the girls really enjoying themselves. My brother Liam, his wife Karen and their son Charlie were there too as was our friend Nicola and her daughter Lillie. That's a serious cheer squad. Add in some club mates such as big Steve, Will, Tarja, Stuart & Paddy (again!) who were out on the course cheering and I had some super support out there.

I managed to maintain a decent run pace, only disrupted by the aid stations where I would pick up a coke and water and walk through them, a couple of toilet stops, a couple of hug and kiss stops with Lynn & the girls and then the big hill coming out of town which I decided to walk up on each lap. At one point, for a 2k stretch, I was running with the female pro who was in 2nd place (1 lap ahead of me), flying along, until I realised I was probably running a bit faster than I should. After about 22k of feeling pretty comfortable I started to feel my energy wane, and the effort required to run at my steady pace was increasing. 

Everybody reaches this point on the Ironman run. The key, I now realise, is how you react. In most of my races, I've taken the 'easy' way out. I've told myself it's really hard (which it was) and then slowed right down, often walking a lot more than I should (or needed to). Of the 7 Ironman races I'd done before today I'd only run under 4hrs twice. The first time was 3.29 and the second was a 3.59. Other races were between 4.03 and 4.34. My last race, The Outlaw, taught me that I was mentally (and physically) stronger than that, running a fantastic back end of a marathon - a 1.38 for the last 11.5 miles of the race after a vomit induced 2.31 for the first 14.7 miles! 

I had been telling myself and others that I was going to run strong so that was exactly what I was going to do. My reaction to the fatigue and the increased effort it was taking to run at my pace was to keep believing in myself, to dig a bit deeper, to be sensible with nutrition (including an emergency Snickers!), to smile. I decided to enjoy the moment, not be swallowed up by it. I slowed a little going up the hill to the turnaround but then increased the pace coming down into town. The decision to take on the run was liberating. I felt in control. I was passing so many people. I was actually racing. The last few k's in an Ironman, when I'm usually on the floor, and I'm racing! Unbelievably, the last 10k of the run was my quickest of the race! 

I finished the run in 3.52. I was delighted. I was so focused on running well that I didn't even notice my finish time. I had to ask the guy who finished 5 seconds in front of me what time we did! For the record it was 11 hours and seven minutes.

From the 1600 athletes, I came in 155th overall (28th in age group).

Post Race

This was my second Ironman in 4 weeks, following The Outlaw on 7th July. I still don't know if that was good or bad. The bike was tougher than it should have been, but that might have had nothing to do with my last race. I wouldn't be put off doing two races that close together in the future.

I was really pleased with my run. The time was good for me, but my approach to it, my pacing and my in-race decisions were most satisfying. And it was enjoyable. I realise that to run a 3.30 marathon, you have to run quicker than 5 minutes per k. Most of my running was done at this sort of pace but once you factor in toilet breaks, aid stations, walking up steep hills, hugging and kissing, you really need to be running at 4.45 or less per k.

Positives from that race included a new race nutrition strategy and finally being aware that the key to a stronger run is to keep pushing, to stay mentally 'strong', not giving in even when it's a whole lot easier to slow down.

Despite the big life changer of adopting three little girls in March, I managed to race two Ironman events this year. That's a lot of life-balancing to do. Credit - and thanks - goes to Lynn for supporting me to continue my training and enable me to compete in this crazy sport.

That's more than likely my last race of the season. I've nothing planned for next year yet but I am sure Ironman will feature strongly in the Riley household in 2014.

The Outlaw 2013

This was my first Ironman since turning 40 in January and becoming a father of 3 little girls in March. It's fair to say that training (and life!) has been a little different this year. I've still been training consistently (thanks to Lynn for this, encouraging me to go and train whilst she looked after the girls) but doing shorter sessions, focusing on higher intensity and 'getting the most from each session'. I'd done a couple of warm up races for this, Bala Middle & Southport Olympic, neither of which were particularly impressive, with hamstring cramps forcing me to slow in each of them.

Steady, steady, steady was my mantra going into this race. Above all, I wanted to be able to execute the race so I could run well. My goal going into the race was to do a similar time to Barcelona (10.19), but with a slower bike (as this course was supposed to be flat and fast - so similar to Barcelona I thought) and a quicker run. Sounded straightforward enough, didn't it?!

Swim
I had no pre-race nerves. None. This is an Ironman so I should be apprehensive right? Bonkers. I sought of daydreamed my way through the early morning. Getting in the water in the wrong pen. Asking others whether the swim was clockwise or anti-clockwise. Not putting myself at the front of the pen (when I eventually got myself into the right pen). Taking my goggles off to wipe them just as the start hooter went. As I say, daydreaming.

 I replaced my goggles super quick, got my legs kicking and arms going. I was off. I found myself in a bit of a crowd taking a few kicks, pulls and knocks. Not a comfortable start. I couldn't actually see very well either. We were swimming directly into the sun ... and my goggles were still fogged up! I swam alongside a couple of relay swimmers (orange caps) at a pretty steady pace, keeping effort levels in check, and before I knew it we had reached the turn buoy. I found myself swimming at exactly the same pace as the two relay swimmers so I decided to turn down the intensity of swimming and just swim easy on their feet. I did this for most of the way back to the swim exit. I've had a few easy Ironman swims (Lake Placid 2010 & Roth 2012 spring to mind) but I think this was the easiest. I was coasting!

I exited the water in 54.42 - which I was quite happy with. From 1000+ starters, I was 10th out of the water. 7 of those ahead of me were relay swimmers, meaning just 2 actual triathletes were ahead of me. Super stuff!

Bike
I ran through to transition, struggling with my wetsuit as I went. A sit down on the bench whilst I sorted my bike stuff and then I was out. As I exited the tent I was followed by the channel 4 cameraman as I made my long run to my bike. Onto the bike and around the lake, cycling easy whilst I sorted myself out, then out onto the roads. As I did, my new friends the channel 4 camera crew, rode on their motorbike next to me ... so naturally I upped the pace just a little! By this time I had noticed that my heart rate monitor wasn't working. Not a disaster, but not ideal. I had no tools to monitor my effort other than my gut feel. I knew I should have invested in that powermeter!! I decided to take the first hour 'easy', zipping along the flat roads of Nottingham, with very little effort.

During the bike leg, temperatures were rising - hitting 28c according to my Garmin. I could feel it too, it was roasting out there. I was able to 'go to the toilet' on the bike (3 times during race) so hydration must have been ok. After about 3hrs on the bike I could start to feel twinges of cramp in my left hamstring. I eased off the pedals a bit and that seemed to help, as the twinges didn't develop into anything more than that.

There was quite a bit of drafting going on and I yelled at a couple of guys in particular who sat on my wheel for ages. Didn't stop them drafting but I felt better for letting them know how I felt! For the last 60k or so there was a group of about 15 athletes 100 metres ahead of me all riding in a bunch! Cheats!

I was eating and drinking regularly. I had one zipvit caffeine gel very 60 minutes, supplemented by energy drink and water at the aid stations. Not too much to cause any stomach issues (or so I thought!).

The bike course, although billed as flat, wasn't exactly flat & straight. In my mind, I compared it to Barcelona (straight & dead flat on really smooth roads). These road surfaces were certainly not smooth and there were quite a few 2, 3 & 4% gradients in there to disrupt the rhythm (plus a short 13% hill). Doesn't sound much, but they just stop you getting into a good rhythm.

I kept my average pace at 33kph for most of the way around - although the pace did start to drop on last 20k or so. My Garmin measured 181.5k for the bike, which I covered in 5hrs 33. A decent marathon and I could be hitting my pre-race goals here!

Run
I gratefully handed my bike off to a volunteer and hobbled off to the transition tent. I came out of transition, smothered with suncream, and started quite quickly - until I realised where I was and I had 42k still to run! Steady, steady, steady.

Shortly after starting the run I vomited (nicely captured by the channel 4 camera crew). A lot. Not wanting this to be the story of my race (again), I sorted myself out and started running again. "Nice and easy, nice and easy" I repeated to myself. I managed to hold a 'steady pace' for a while, eating my cliff bar shot blocks washed down with water as I went, hoping my stomach had sorted itself out. Through each aid station I would also throw several cups of water over my head to try and cool me down as it was hot, hot, hot.

Onto the second lap of the lake and I spotted Lynn and the girls. What a welcome sight! Big smiles on their faces and lots of noisy cheers of "Dad. It's Dad! Go on Dad". Nothing in the world more inspirational or motivating. They held out their hands for a high five but there was no way I was going to run straight past them! I stopped for a quick kiss and hug off each of them and then I set off again, slightly more energised than before. Another lap of the lake done and then it was along the canal path on the out and back section. Again I spotted Lynn & the girls, sitting on camping chairs shaded by a great big tree. They still looked like they were enjoying themselves. Once again, a quick kiss and cuddle from each of them before continuing my plod. The encouraging thing was that although energy was sapped due to heat, lack of nutrition and dehydration, I was still running, only walking through the aid stations. However, at 16k, through a grassy section populated by Nottingham sunbathers, I vomited again. Again and again. Argh!! Now I was starting to feel a little sorry for myself. Not wanting to alarm the tanned onlookers for much longer, I started 'running' again. I re-focused quickly, put my energy sweets away, deciding that they weren't doing me any good, and opted for sips of water (and a surprise Jaffa cake at one aid station). The path back to the lake was a long one, made worse by the complete lack of shade. Time was slipping away too. I was going to complete the first half marathon in over two hours, not great when a) you know you run much better than that just jogging to the shops, b) you were aiming for a 3.45 marathon, c) the second half of the marathon is always much slower than the first half and d) you still had the hottest part of the day to come. On the way back I spotted Peter Roome, closely followed by James Muscart, both of whom looked to be running well. They could catch me here. This thought kept me running.

I made it back to the great big tree where Lynn & the girls were still sitting. I told them about my vomiting, all the while eyeing up Neil Gray's bottle of coke. I don't think I even asked before picking it up and taking a drink, finishing the half bottle in seconds. Lynn then gave me a bar of fudge (textbook race nutrition) with the hope that something might work. Quick cuddle with everybody and down the hill to the lake for another lap. This suddenly became a bit easier! I felt like I had something in the tank again. I finished the lap of the lake and then met up with Lynn & the girls again, who had bought me lots of goodies! From the tuck shop of goodies that had been assembled, I took a bottle of coke and another fudge and off I went for the out and back section. I felt much better and much more positive. I was running steady and passing people, lots of people. I only walked through aid stations and through the shaded area of Nottingham Forest's football ground (using the shade to cool down a bit). I was able to pick my pace up for the last 5k running sub 5.30 min/k for the first time in a while! Last lap of the lake, I took the opportunity to thank all of the marshals and helpers at aid stations. I stopped at the edge of the finish chute to give Lynn & the girls another kiss and cuddle and then I was off to milk the applause from the crowd.

A marathon of 4.09 won't go down as my best run ever, but I was pleased with myself for not letting my head drop, for remaining positive, for continuing to move forward and never giving in. For those reasons, in that heat, and with very little energy and nutrition inside me, it will go down as a good marathon.

I finished in 10 hours & 44 minutes - the 46th individual to cross the line (15 teams were also ahead) and 16th in my age group. A solid effort on a super tough day!

Princes Parkrun 5K

I completed my first ever parkrun on Saturday (16^th February).  These parkruns are free, timed 5k runs that take place every Saturday across lots of locations across the country.  One of these events take place in Princes Park every week (http://www.parkrun.org.uk/princes/).  Given its 5 or 6 miles from our house, and it’s been running for almost two years I really should have raced it before now. 

Daniel came down from Scotland for the weekend and was staying in our house.  I knew his brother Paul ran in these events and thought it might be a good idea to combine a run with a catch-up with his brother.  I didn’t anticipate all of the champagne we drank on Friday or waking up feeling a little rough when I initially suggested it though!

In my brief warm up prior to the race I broke into a jog and my heart rate rocketed.  I then did a couple of sprints and my lungs were aching.  The champagne was running through my veins!  This could be an interesting run.  A 5k gives you nowhere to hide.  It is fast from the start and never lets up.

Prior to the start, I noticed that a few guys from the club were running today – which is great because it’s nice to see them, but on the other hand it puts some added pressure because you want to beat them!  It also lets you know exactly where your fitness is in relation to everybody else.  Not always a good thing!

From the 160 or so athletes taking part, I positioned myself on the 3^rd row, behind one of our clubmates Lee Steele.  Almost two years ago, I did a couple of 3k time trials with the club on our Tuesday night run sessions and we used to run more or less the same times (10.57).  Since then, Lee has specialised on sprint distance triathlons whilst I’ve had a year of no speedwork at all due to injuries.  I didn’t expect to beat Lee today, but I was interested to see what the difference in performance would be (quite a lot as it turned out!).

The gun went and we were off.  I started off pretty quick, in the top 10 or 12.  I could feel my heart rate rise and rise, reaching 186bpm within 1 minute of starting!  I continued at my pace, hoping that my heart rate would come down once it got used to running at this pace!  Fortunately it did, it dropped to mid-170’s, although not for very long!  Within a minute, it peaked at 188 – an unsustainable heart rate.  I dropped my pace a little and my heart rate dropped and remained at between 180 and 182 for the rest of the race.

The first kilometre was covered in 3.41, the second in 3.42.  This was quick for me.  The next kilometre slowed to 4.00, with the fourth dropping to 4.05.  I was tired!  With 1k to go, I picked up my effort and managed to run the last kilometre in 3.56. 

The Garmin stats:

Split	Time	Best Pace	Avg HR	Max HR
Summary	19:25.0	2:46	178	188
1	3:41.0	2:46	170	188
2	3:42.4	3:06	177	183
3	4:00.4	3:18	181	182
4	4:05.0	2:52	179	181
5	3:56.2	3:24	182	183

I finished 18^th out of the 163 people who finished the race.  In my first race in the veteran category, I was 2^nd veteran, beaten by just 15 seconds!  I was also 5^th MerseyTri finisher.

As for Lee Steele, well he was a lot better than me, finishing in 18.36 and 6 places ahead!

This was my first running race in a long, long time and it was good to blow off a few cobwebs.  After the race I concluded a couple of things.  Firstly, I’m not a 5k racer (not currently anyway!) and secondly, 5ks are really tough!