Race Review - 5k swim race

This was going to be my first swim-only race since I was about 12. Nothing like pushing the boundaries of common sense and starting with a 5,000m race. 200 lengths of the Cults Academy 25m pool. I did a couple of long swim tests last week and I figured if everything went well I would do somewhere around 1hr 42 mins.

I turned up in plenty of time and was helping out with lap counting for the first (faster) heat. It was great watching the 'fish' coast up and down the pool, seeming fairly effortless. As the 2 leaders passed through the 1-mile mark in just outside 20 minutes I realised that this was about the time I expected to be going through the 1km mark. As I followed their race, and got occasionally splashed, it was interesting to see the variation in their times. I expected them to tick out every one the same but they were pretty inconsistent. They all started much too quick, and even when they settled it was into a bit of a surge and relax pattern. It didn't look to be intentional, and I didn't get a chance to ask any of them afterwards if it had been planned or was just by feel, or if they didn't even notice. I had been consciously taking on fluids throughout the first heat and as the leaders approached the hour mark I made sure I was took in the two gels that I had brought with me.

For the second heat there were 8 of us to fit in the 6 lanes, so the two outside lanes were paired up. As the outside lanes were slightly wider we had plenty of space to go up and down without impeding each other, and I was drawn in with another triathlete that I knew well. I knew he would go a bit quicker than me, but I didn't think by much too so I expected I would be able to pace myself off him a little bit.

Everyone started quickly. I lost a body length or more to everyone else within the first length, and another body length coming out of the first turn. I want to sit here smugly and claim that I had paced it right and sensibly and that everyone else went much too fast, but the truth is I was going much too fast as well. I took my first 100m inside my 400m race pace, but I felt comfortable, and I knew to back off to something more comfortable. 

So I backed off a bit, but no-one else seemed to. And the gaps got big, fast. My lane buddy should have been (and turned out was to be) the next slowest person in the race, and he was taking lengths out of me long before we got to 1,000m. 

I was through 2,000m in under 39minutes. this is a bit quicker than I had planned but I still felt quite good so I kept ticking it over. I had a thought in the back of my mind that I might struggle later if I kept that pace, but going by feel I decided I was ok and stuck with it. This as the toughest part. From 2k through half way seemed to take forever, and then to 3k took even longer. I had a couple of shots at upping the pace to get a bit of a draft whenever someone on either side passed me, but wasn't making much and didn't want to push too hard.

Then 3k-4k seemed to disappear. I think I was daydreaming a bit but I couldn't tell you what about. And it seemed to make no difference to my pace. (Still waiting for the official breakdown rather than just my garmin track to be sure).

At 4k I was still feeling ok and I knew I had a bit left in the tank I tried to turn up the pace as much as I could. As the faster swimmers were finishing I was able to see more of the pool and in the farthest lane I could see that my two other main rivals were still ticking along. Now that I had turned up the pace I was just about holding them level. I couldn't tell how much I had lost to them earlier on in the race though.

Turned out to be less than 300m. As I came through the 4,700m mark I had a look round and I think from that point I was the last one swimming. I knew I still had a little bit more to give, despite my calves starting to cramp a bit so I turned up as much of the pace as I felt I still could. With 50m to go I was really suffering and the last sprint was a real struggle. But I finished in 1:38:03. Almost 4 minutes under what I had hoped to do.

Despite being dead last I am really pleased with my race. I think I paced it about as well as I could. If I had gone harder earlier, I think I would have cramped earlier and suffered too much towards the end. 

Training Review - Week 51 - December 16 to 22

Another fairly easy start to the week. Still suffering a bit from the long Sunday ride. Went for a lunchtime run with a friend, and then completely rewrote my plan based on her plans for the week. Looks like I am going to double up on sessions for the Mon-Wed and lose my rest day to an easy pedal, also the lengths on runs are going to go up as I jog to her work and back on top of my already planned runs. So the planned easy 3 mile run on Monday turned into a slightly less easy 6.5. Then doubled up with a swim session. Was a split drills and pace session, totalled out at 2,100m. 

Tuesday I planned to bike in the morning and then run with a friend at lunchtime. But the morning got filled up with christmas shopping and then my friend couldn't make it at lunchtime. I had already set off for my run planning to meet her half way, so I carried on and managed a steady 5 miles. Another uninspiring, but solid session. The weather was too cold and windy to go out on the bike so I skipped it. 

Wednesday was meant to be another double session but really struggled with my swim. Cut it to just a 1,000m at 5k pace. Shoulders and back were really stiff, so just ticked through it to try and ease them off. Again it was much too windy to ride, so stuck to the single session again.

Holiday boredom finally reached a serious level today. Was awake at 8, then went back to sleep till after 10. There is just no point in getting up, as I have nothing to do. I am still short of one Xmas present, but not particularly bothered about it. This is all a recipe for depression. I have managed to fill out the time till now by doing little jobs for other people. I have some DIY jobs that I could do to fill in bits of time, but I can't find the motivation to start any of them. I have now been awake for less than 8 hours and all I want to do now is go back to bed. 

Thursday, as predicted things are continuing to slide. My body clock is now way out of line. I didn't get to sleep till after 3 and then slept through till 10. When I did get up I couldn't find any motivation to go for today's run. I tried to convinced myself it was better to have two rest days going into saturdays swim race. And that the weather was too nasty to go out in. And that my knee could use the rest. None of those are true, they are all just lame excuses to cover my lack of motivation.

Friday I was being equally lazy. But this time resting up for racing is a more valid reason. I did manage to get up in the morning and get on with some other small things. And I did a bit of stretching in the evening to try and loosen off some of the worst bits before racing tomorrow.

Saturday. Race day. Still struggled to get out of bed in the morning. But by 11am I was in gear and having to manage my time. I decided to sacrifice my lag hair in the chase for a few seconds of swim time, and my chest hair since tri-suits were not allowed. I started with the razor, but took a chunk out of my shin on the first stroke, and decided to switch to the magic cream instead. Note to self; do not get Veet cream anywhere near your nipples in future! After that it was lunch and then off to the venue. Separate blog for that coming on Tuesday.

Sunday I decided I wasn't going to manage the long ride so went for a short mtb ride instead. Not short enough as it turns out. About 6 miles in I thought I had a mechanical on an uphill section. Felt like the brakes had jammed on and I assumed the QR on the rear wheel had slipped. I stepped off the bike, gave everything a check, seemed ok, got back on, and then fell off in a heap of exhaustion. I tried a couple of times to get up and walk, but had to sit and wait for about 8 minutes till I was able to get up and pedal on, slowly. I might just have been out of energy from the race on Saturday, but it certainly didn't feel like that. Will see how things go the next couple of days.

Overall it looks like a terrible week against plan, but the 5k swim race covers everything. Second huge swim week in a row, and a much better time than I had hoped for.

Snuck my weight in just under the 80kg mark.


Target totals - Swim >4 miles. Bike >50 miles. Run >12 >18 miles. 2 short core, 2 short light weights and 2 short stretching sessions. 90mins of wii yoga. 

Keep weight under 80kg.

Monday - Run round Dyce 6.5 miles, in 59 mins. 
Swim with TPT, 2,100m in 48 mins. Stretching session.

Tuesday - Run around Dyce 5.0 miles, in 45 mins.

Wednesday - Easy swim 1,000m in 20 mins.

Thursday -  Nothing.

Friday - Rest day.

Saturday - 5k swim race. 1hr 38:03. Separate blog to follow.

Sunday - MTB, 8miles in 1hr 20mins.


Actual totals - Swim 5.1 miles (8,150m). Bike 8.0 miles. Run 11.5 miles. 0 short core, 0 short light weights and 2 short stretching sessions. 0 mins of wii yoga.

Weight 79.8kg.

Training Plan - Week 52 - December 23 to 31

A nine-day week, just to confuse things. The last two days will drift into next year's first blog, but they are in here for now.

I have signed up to a Strava challenge to run 33 miles in the last 10 days of the year, so it is a short run eery day to try and claim all of them. Plenty of other things to fit in as well. I have Dexter to keep me company for most of the week, so there will be plenty of hill runs at Kirkhill


Monday - Easy run. Swim with TPT.

Tuesday -  Easy hill run with Dex. And maybe a quick pedal somewhere.

Wednesday - Easy run. Xmas Sprint. (Ok it will just be me and Dexter so it won't really be the Xmas sprint in anything more than basic spirit).

Thursday -  Hill run with Dex.

Friday - Hill run with Dex. Stretching.

Saturday -  Hill run with Dex.

Sunday - Long ride. Very short easy run.

Monday - Easy run. Swim with TPT.

Tuesday -  Easy run. Maybe a Hogmanay trip on the mountain bike like the last 2 years.


Target totals - Swim >2 miles. Bike >40 miles. Run >33 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 60mins of wii yoga.

Keep weight under 80kg.

Training Review - Week 50 - Dec 9 to 15

Should get nearly 4 weeks of heavy training in from here before I go back to work in January. 

Plan was to start fairly easy on Monday with a short run in the morning. First mile was good, second mile was ok, third mile was a horrible staggering mess. But I got round, which was the target for the day. Swimming, I expected to struggle with the session as it was very shoulder biased, including pushups between sets. 

Tuesday was meant to be an easy short bike ride. 10 miles, no problem. But plans change. After a puncture and a tube change at 4 miles I thought I was sorted. Tyres didn't look in the best shape as I was doing the change but they weren't going to fail any time soon. So on I went only to snap my rear gear cable at mile 9. Fortunately stuck in a ride-able gear and was able to roll home. A trip to Halfords later and I had the cable replaced, and new tyres waiting to go on before my next wet ride. So just clicking through the gears to check everything and decide to check the brakes as well. Brakes on, stops dead, brakes off… not happening. The spring that is meant to release them is jammed. Looks like a whole new set of callipers needed. 

Wednesday I went for a wee swim. Plan was to see how far I could swim in the 12-1:30 lunchtime lane session, with a view to deciding about doing the 5k swim race next weekend.  First into the pool, I avoided the really fast lane on the assumption that some fish would want to come in and do a sprint session. Jumped in the next lane and started ticking away. Was right about the fish, about 6 of them turned up and started churning up the fast lane, causing a lot of wash for me to deal with. But I just ignored it and ticked on, and on, and on. Turns out that in the 81mins from getting in the water to being thrown out I can cover 4,000m. That puts me on course for 1:42 for 5k. That is my longest ever single swim session, in time and distance. Also makes this my longest ever swim week, with still another planned session on Friday. I am going to try the same, but without my tri-suit this time to test the difference, since I am not allowed to race in it. Also realised I couldn't fit my light weights session into anywhere else in the week so did them late in the afternoon.

Thursday was out for another Xmas lunch, but managed to squeeze a run in to the morning. Started with my normal 3 mile loop but then half way round I realised that was going to leave me looking for 9 on Saturday and then trying to bike 56 on Sunday, which might be a bit much. So I slowed it down a little and stretched it to just over 4.7 miles. 

Friday I went for another wee swim. Only 2,500m this time. Was suffering a bit from Tuesday's long effort. It is definitely slower without the tri-suit as well. Think my pacing is going to be about right for 5k though. I can steadily tick along at 21mins per km comfortably, 20mins/km at a push and 19mins/km starts to cause problems. Just have to make sure that I go at my pace and try not to get sucked into someone else's.

Saturday I planned a longer run but wasn't really in the mood for it and a nasty headwind wasn't helping. Did my short loop instead. 

Sunday was a ride with the Kintore Sunday group. Was a really nasty day. Very windy and cold. I purposefully got myself into the slow group, which didn't really help. The fast group rolled past us within the first 10 miles and they kept stopping to wait for us, but every time we arrived at their rest spot they rolled on so I never got a proper recovery stop or change to eat. This eventually resulted in me running too low on energy and really struggling. The last 20 miles I would go fine for 5 minutes then run out of gas and get spat out the back again. I tried to eat a cereal bar on the move and ended up dropping it because my fingers were too cold. it was not an enjoyable day. even the few bits where I was enjoying ticking along at a decent pace, that meant more cold.

For the week as a whole it has been pretty good. Got back under my current weight target, back to 79.5kg. Managed to get out and do something every day. Managed a massive swim total, by far my longest week in the pool ever. Could have done to stretch each of my runs a little but they were all tough as they were, maybe a case for going a little slower and further next week. 



Target totals - Swim >2.5 miles. Bike >60 miles. Run >15 miles. 2 short core, 2 short light weights and 2 short stretching sessions. 90mins of wii yoga. 

Get weight back under 80kg!

Monday - Run round Dyce 3.1 miles 27mins. Swim with TPT, 2,100m in 56 mins.

Tuesday -  Easy road bike 10 miles in 66 mins.

Wednesday - Long swim. 4,000m in 1hr 21. Light weights.

Thursday -  Short run 4.7 miles in 40mins. Works Xmas lunch (Another one of many). Date night - Frozen, yet another solid Disney film that won't win best animation.

Friday - Long swim. 2,500m in 51mins.

Saturday - Short run 3.5 miles in 29 mins. Xmas Jumper Party. Stretching.

Sunday - Long ride 56.1 miles in 4 hrs 15. Light weights.


Actual totals - Swim 5.3 miles. Bike 66.1 miles. Run 11.3 miles. 0 short core, 2 short light weights and 1 short stretching sessions. 0 mins of wii yoga.

Weight 79.5kg.

Training Plan - Week 51 - December 16 to 21 - REVISED

Strange week this week trying to fit in a 5k swim race on Saturday but still being on holiday all week. Will hopefully manage to fit in a whole week by cramming more earlier in the week and still making it out on the bike on Sunday as well.

May throw in a load of other sessions to suit other people's training as they start to drop off work for Xmas.

Updated for new plans.


Monday - Easy run. Swim with TPT.

Tuesday -  Easy road bike. And easy run.

Wednesday - Easy run or mtb. And swim.

Thursday -  Short run. Date night.

Friday - Rest Day. Stretching.

Saturday - 5k swim race.

Sunday - Long ride.


Target totals - Swim >4 miles. Bike >50 miles. Run >12 >18 miles. 2 short core, 2 short light weights and 2 short stretching sessions. 90mins of wii yoga. 

Keep weight under 80kg.

Training Review - Week 49 - December 2 to 8

Monday was a crap day at swimming. Was struggling with my collar bone during the warm up. Was aching before I had even gone 100m. Hoped it would ease off so kept going, but instead it just started pulling my back out of line. Both hamstrings started cramping up and my style got so bad that I was getting mouthfuls of water on every stroke. Bailed on the session at about half way. That leaves me short of the swim miles I need to make my end of year target. Will now have to try and fit in an extra swim somewhere before the end of the year. 

Tuesday, light weights and a bit of stretching.

Wednesday,  light weights and a bit of stretching.

Thursday, date night and a trip to The Family. Not great but not terrible. 

Friday, was cold and wet and I fell asleep after I got home form work. 

Saturday, was another Xmas dinner. 

Sunday, I had a massage, which helped my back a lot. Then got a headache and did nothing. 

No wonder I am still as fat this week. Virtually no exercise and too many fancy dinners. Fortunately on holiday now, so no excuse not to train during the day. 

So targets for last week (Week 49) were: 

Swim >1 miles. Bike >30 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga. 
Get weight under 80kg.

Actuals were:

Monday - Swim with TPT. 1,300m in 39mins.

Tuesday - Light weights and stretching.

Wednesday - Light weights and stretching.

Thursday -  Date night / cinema day - The Family.

Friday - Day off.

Saturday - Day off. TPT Xmas Dinner.

Sunday - Day off.

Result - Swim 0.8 miles (1,300m). Bike 0 miles. Run 0 miles. 0 short core, 2 short light weights and 2 short stretching sessions. 0 mins of wii yoga. 
Weight 81.5 kg

Training Plan - Week 50 - Dec 9 to 15

After last week's laziness I need to get back into gear before it turns into a long gap and gets harder to start back. I am not at work for the rest of the year so I can go out and do something every day. 

I am going to try and get 2 extra swims into the week, and to go long on both of them. This is with a view to possibly doing a 5k swim race on the 21st.

May be limited by the weather in terms of long rides. the long range forecast looks fairly tame for the week, but will see how accurate it is.


Monday - Easy run. Swim with TPT.

Tuesday -  Easy road bike. Or mountain bike and run brick.

Wednesday - Long swim.

Thursday -  Short run. Works Xmas lunch (Another one of many). Date night.

Friday - Long swim.

Saturday - Long run. Xmas Jumper Party

Sunday - Long ride.


Target totals - Swim >2.5 miles. Bike >60 miles. Run >15 miles. 2 short core, 2 short light weights and 2 short stretching sessions. 90mins of wii yoga. 

Get weight back under 80kg!

Training Review - Week 48 - Nov 25 to Dec 1

Easy start to the week with Monday's swim session. Sets of 100m reps at increasing speeds. Managed to accidentally put in my fastest ever 100m at the end in 1:37 without feeling particularly quick. Will try and sneak a faster 100m time trial in somewhere in the next few weeks. 

Tuesday, I was knackered from not sleeping, and a bit sniffly. Still can't tell if I have a bug or not as it still hasn't come to anything. Did a full stretching session.

Wednesday was running in the dark at Kirkhill. New route, bit shorter and wetter than I would have liked, but still good. Finally got a tour of the infamous standing stones. Tried to garmin them but they are too close together and garmin isn't sensitive enough.


Thursday was date night again. Went to see Hunger Games 2. Better than the first one. Still shot full of holes in the story that make no sense.

Friday, I had a friend round testing my TT bike for size. I put it on the turbo trainer for him, and should really have gotten on it myself after he left, but to be honest, I just hate the turbo, so I didn't bother. The weather outside was much too nasty even to go for a run.

Saturday was the last day of movember. Here is the last of the photos. The full set and the place to leave your donations are here.

Didn't want to do anything too severe in the exercise front as I had my work Xmas ball at night. Went for an easy run in the morning, just round the block of Dyce for 3.6 miles. My running style at the minute is still a terrible shuffling mess. Started to do some work on it during this run. Going to try and makes some changes to it through December. 

Sunday, was a bit of a hangover. Nothing too severe though, so I did manage to go out for an afternoon run. Just another short and slow effort though. Just under 4 miles. Takes me over 10 miles for the week, which at least makes the running numbers sensible. I did stick in some light weights in the evening. 

Not been on the bike all week though. And done nothing on core or flexibility.  

Weight is a problem this week. I have managed to put on 5 lbs through the week. Partly a low exercise week, partly enjoying too many pre-xmas treats. All you can eat buffets twice in a low mileage week is not a good idea. 

So targets for last week (Week 48) were: 

Swim >1 miles. Bike >30 miles. Run >6 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga. 
Keep weight under 80kg.

Actuals were:

Monday - Swim with TPT. 1,700m in 51 mins.

Tuesday - Rest Day.

Wednesday - Run at Kirkhill. 3.3 miles in 38 minutes.

Thursday -  Cinema day - Hunger Games 2. Better than Hunger Games at least.

Friday - Day off. Weather.

Saturday - Works Xmas Ball. Easy run, 3.6 miles, 29 mins.

Sunday - Easy run, 3.8 miles in 32 mins.

Result - Swim 1.1 miles (1,700m). Bike 0 miles. Run 10.7 miles. 0 short core, 1 short light weights and 1 short stretching sessions. 0 mins of wii yoga. 
Weight 81.5 kg

Training Plan - Week 49 - December 2 to 8

Still didn't make my 2,000 bike miles after not biking at all last week. So should cross that off this week. Doubt I will do the Turkey Trot on Sunday, but it is there if I change my mind. On holiday from Friday until January.

Also need to do something about my weight. As well as putting on a chunk last week I have added over 2 inches to my waist measurement since the start of October. 


Monday - Swim with TPT.

Tuesday -  Easy run or mountain bike.

Wednesday - Night run at Kirkhill.

Thursday -  Date night. Works Xmas lunch (one of many).

Friday - Rest day. - Last day of work for 2013.

Saturday - Long ride or run. TPT Xmas dinner.

Sunday - Long run or ride. Or Lossiemouth Turkey Trot?


Target totals - Swim >1 miles. Bike >30 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga. 

Get weight back under 80kg!