Hello and I am Martin Cunningham Treasurer and Race Director

Well until about 8:30pm last night I had been privileged to be the Petts Wood Runners Treasurer and also be Race Director for the annual PW10k race.  But I resigned at the AGM and two club members have been appointed to take my place on the committee.  I wish them every success and with it the running clubs continued growth in popularity.

Looking back to the moment when I took on those two positions it was not easy to follow on from the founders and there was some general concern as to the continued existence of the club.  But any social organisation is what its members want it to be and the members then and those that have joined subsequently wanted a friendly running club that would support their individual goals, what ever they were.  So survive and prosper PWR has.  It will face and overcome the challenges that lay ahead with those new committee members bringing their enthusiasm and experience.

It just remains to say 'thank you' to the committee who kindly gave me a farewell gift of a PWR hoodie that I am sure I will use to keep me warm at races and events.

How to set users of the same space against each and continue to avoid the real problem?

In its wisdom the Daily Telegraph editor published a letter from a Mr Pratt earlier this week who compalined about the behaviour of a particular category of road user.  Now of course this has promted a couple of responses that are also published and available on the website under the title of 'Correct etiquette for cyclists crossing the road'.  Of course what this type of debate does is polarise opinion and set the various classes of users of the space against each other.  There is sadly never a reasoned debate as all humans believe themselves to be put upon and that another has some advantage or benefit to which they should be entitled. 

I suppose that the DfT and other authorities, such as TfL in London, who are actually responsible for this shared space are amused by the 'divide and rule' approach perpetually ongoing in this debate.  Because actually the situation on our roads if applied to rail or air transport would be wholly unacceptable.  The injury or deaths and the resulting consequences in terms of personal or financial hardship are wholly unacceptable.  But no! Lets allow an argument between the various users and watch them to blame each other rather than deal with the issue.

The orginal complaint letter from Mr Pratt made his concerns clear about road safety.  He sought to raise in a responsible manner his worry that a particular class of road user, cyclists, fail to take account of the safety issues of their behaviour.  This is a good point and one that all users of the space should seriously head.  I am sure that Mr Pratt has never as a safe road user (irrespective of his choice of transport):
# exceeded the speed limit
# parked on a double yellow line
# proceeded on a red traffic light
For good reason these are criminal offences that are punished by courts where the individual is caught.  But why do people, human beings, break the rules for this shared space?  Well in my experience it is because humans are intelligent beings and the system that we are using is visibly faulty and we can see a better way.  So rather than follow outdated or inappropriate rules we make our own decisions.

So how did we get to a point where the system does not suit what it is being used for?  Well our planners for transport have not done a good job.  People bought more and more and many different types of transport and nobody thought about the consequences and planned for the future. 

However it is not all lost but we do have to 'get a grip' as one organisation is urged to do right now.  Start small but make bold decisions to reverse the decades of mistakes.  Take away traffic lights is a sensible suggestion.  In my view more lights, signs, paint work and complex rules will not result in more effective and safe use of the space.  In fact the opposite as it leads to a belief of a right to something over another user.  The corresponding 'responsibility' unfortunately does not fit on the sign.  So lets make life simpler and safer.  And when we have decluttered the system then our resources for enforcement can focus on the really important issues that remain.

As an aside, so often we see the use of a phrase including '... the Highway Code' in these arguments between classes of road users. I would doubt that many of the recent correspondents to the Daily Telegraph own a current issue of this vital book and even fewer have a clear understanding of the legal status of the contents.  The Introduction online provides clarity on the different rules and how to distinguish them and when they constitute a legal requirement which if disobeyed will result in a criminal prosecution.  However, expecting people to have a comprehensive knowledge of this rule book in my opinion is unrealistic.

To return to the purpose it is the case that investment in infrastructure is currently the focus to solve our economic problems so we have an opportunity to grasp.  Focus the billions of pounds not on an airport for a few people to fly into and back out of but on hundreds of thousands of relatively small local projects that will liberate the activity of millions of people from sitting unproductive in queues of traffic.  Why not also help these same people avoid the poisons that that they breathe and their restricted minimal physical activity and get them more active on those short journeys.  Make the transport infrastructure safer for the population who today make those restricted choices but end up injured or dying because the authorities are unable or unwilling to provide a system that works and encourages the sharing and mutual respect.

Feeling tired but running fast

Arrived home early and eat early so as the go out for a club run.  The schedule was tight but I had eaten and thought I would have an hour to digest it before heading out to run.  But as the time to get ready and head over to PW approached I felt unable to go.  I was tired and still hungry and with the prospect of being required to stay on for the following 9:30pm social presentation and marathon draw my desire to head out for a run disappeared.  instead I had some more to eat followed it with a pot of peppermint tea and read the paper.  By 8:30 I was too exhausted to do anything else and headed to bed where I started to read but my eyes were heavy and the light was off by 9pm. 

This morning I woke up just before the alarm at 5:40 and was alert and felt fine after a good nights rest.  I had prepared everything before going to bed so I was ready to leave the house by 6:15 and at the station in good time for the train.  Arriving at Crossharbour just before 7 and after the usual wait for the Garmin to find the satelites I was off for the 5 mile run to Homerton.  Usually it can be a mile or so to warm up and loosen up the legs but the combination of last nights sleep and the unusually mild weather and I quickly felt as though the run was easy and the first mile was completed in 8:22 followed by 8:02; 7:48; 7:45 and the final 0.92 in 7:14 (equivalent to a 7:54 pace). So I had run the 5 miles in under 40 minutes.

Day -21 Are we there yet?

​so it's now just three weeks to the start of RAB and this morning the Bigfoot CC RAB riders gathered along with many other riders of all levels outside Hayes village hall at about 8:15 to follow the route planned by Hugh http://www.bigfootbikeclub.org/index.php?module=phpwsbb&PHPWSBB_MAN_OP=view&PHPWS_MAN_ITEMS=3922 called the Foal Farm Romp! We were six in number and a little after 8:30 we set off on the 50 mile ride that would take us through some wonderful countryside and along some amazing scenic routes. But I am jumping ahead so let me get back to the start.My preparation this morning was as usual with porridge and tea followed by a large glass of water. The bottles were filled with ribena and zero tablet and with that was a banana and two nak'd bars. I left a few minutes behind my planned time as I decided that tyre pressure particularly the front seemed low and needed a pump. Nonetheless I was soon descending Summer Hill and all the practice of descents is certainly improving confidence down this zig zag and then maintaining momentum and cadence up to the roundabout.We waited for Viv but concluded she was not joining us so headed out following the level 3 route but at our Easy pace, we soon came across some other groups as we warmed up and worked together this unexpectedly included the level 3s who were fixing the first puncture of the day. Later they came past us when we stopped for our first puncture although we did overtake them subsequently but that was the last time we saw them as it appeared that they might have shortened the route to head home without stopping from a look at a Strava upload from one of their number.as the day wore on the temperature rose and the stop for coffee was much appreciated at an amazing garden centre and cafe called the Dene although the ladies who served us found us hard to cope with in terms of ordering and payment. What followed there was an amazing climb that Hugh had included and he asked me to lead the group up at a even pace. The climb was 8% apparently and I kept the speed down and everyone stayed together until we reached the top where we looped around and descended. We then returned to the main road and soon after we were again climbing a similar gradient. After that the run back home took us through to Biggin Hill and then onto Foal Farm where we briefly stopped to hear about the work they do. Another puncture held up our final return into Hayes but soon enough we arrived and I set off straight for home and took the chance to test my legs on Summer Hill and have improved on my time despite it being at the end of a four hour ride.Tomorrow is the final day of the 3x3 ride series and it marks the conclusion of the training phase for RAB. It's a strange feeling as I will feel ready and yet know there is still some maintenance to be done to finally arrive in Cornwall. At present the legs are tired and depleted each ride stresses the fibres and they ache and complain. On the rides we discuss heart rates and lactic acid and the recovery process. I have continued to ride the climbs seated and stayed just below the level of pain that requires you to stand on the pedals to reach the summit. Only once did I misjudge the gradient and have to stand as slipping the gears down to something manageable was too late by that point. Otherwise I rode at an easy pace and did not feel too tired by the end. However it was noticeable how the heat drains me as today was the first time since back in May when I rode to Whitstable and back has it been so hot. ​my feeling of tiredness makes me want this to be all over now but I know that tomorrow morning I will be back on the bike and have 75+ miles to ride to bring me back home. I am sure that despite it all the inner child in me will ask whether this can all be over soon and if just maybe we can go for a run for a change! Are we there yet?

First day of 3 by 3 rides and three weeks tonight I'm under canvas!

It's Day -22 ... Crikey!

At 8:45 this morning the RAB training team comprised Clive, Hugh, Viv, Kim, Andy, Matt and myself at Tulley's Farm all ready for the first of three rides in three days. Today's ride was the 64 mile circular route starting at Tulley's Farm, not far from Crawley, and heading off anti-clockwise to take in Hurstpierpoint before ascending Ditchling Beacon to the car park at the top and then descending to continue on to Wivelsfield where lunch was arranged.

The forecast suggested that there might be rain during the early part of the ride so rain jackets were taken along with all the usual back pocket items of bananas, pumps, gels and so on. As it turned out the cloud cover lasted till mid morning then cleared to allow the sun to shine and the temperature to soar by early afternoon. We did not complain as two weeks ago when this route was last ridden the rain had lashed down and the soaked riders sat on old towels in the pub munching on sandwiches. This time we sat outside and enjoyed the warm sun while downing large quantities of the ribena and orange squash provided.

Discussions on the ride of course focused on our preparations for RAB including items to pack or purchases still to make. Advice was offered and support and encouragement given so essential to the success of the team rather than thoughts of any individual effort. This has been and will be a team event and a rider slipping off the back of the group is waited for and returned to the pack before pedals are pushed down hard again.

As we rode today we tried to keep to a RAB pace of about 13 1/2 miles per hour but some with fresher legs in the group rode a bit harder so the rest were happy to sit on the wheel and let them pull us along. Today I was keeping the pedals spinning by regularly using the small chainring on any incline and remained seated when climbing but still felt fresh and ready for a challenge so at the beacon pressed on ahead of the group and was surprised to see that I had PR'd by 2 seconds on that Strava segment as compared to my time back in July. Note that two weeks ago it had been in heavy rain and we rode up against a strong headwind and the time was much much slower as a result. Other climbs today had also been an improvement on previous rides so even with staying seated the fitness was better and the climbing quicker.

The ride time was just over 4 1/2 hours and moving time a little over 4 hours and we were soon back at Tulley's Farm. There was a last mile dash to the farm but I was content to cruise back. This was was not without a final drama to remind me of the caution required when riding particularly when tired. The entrance to the car park is strewn with gravel and as I turned in the front wheel lost grip and slid sideways, I knew the bike was going from under me and my panic rose at the prospect of the expected road rash and bike and kit damage that goes with such a fall. Also the prospect of the group seeing me in such a condition. However completely unexpectedly I recovered the slide, kept the bike upright and avoided the fall but it was a welcome reminder that a careless moment is so easily encountered.

So the ride was over and we were soon heading off in various directions including a few of us to Evans Cycles warehouse in Crawley to browse or shop for some essentials which in my case were replacement fingerless mits.

So tomorrow is day 2 of 3 and will be the regular Bigfoot CC Saturday morning ride from Hayes village hall but three weeks tonight will be the first night under canvas in the base camp in Cornwall. It's getting so close now.

Running and Cycling

Day -24
The annual summer mob match between local rivals Orpington Road Runners and Petts Wood Runners took place last night (Day -25) and as my running has been virtually non-existent whilst doing the training for RAB it was an obvious opportunity to give back and support Karen who as the Ladies Club Captain was in charge of the event.  As always when Karen is involved it was superbly planned and had a catering operation as part of the event! The role she had for us required me and a few others to make our way to the far side of the course to provide directions and support to the runners at key intersections.  The evening was a little warm for racing but as a spectator it was perfect so I pumped the Bromptons tyres and headed over to the Willett Rec to meet Karen and Peter.  After a while socialising with a few folks I have not seen for far too long it was time to head over to Thornet Wood Road but first I had to brief the other marshals for their specific marshal points.

As I headed off I met a few others that I wanted to say Hi to aswell and catch up on their current activities particularly Sherry who has embarked on a new venture as a IT and Change Management Consultant and already making a success of it.  Nonetheless I made it to the designated area and waited.  Whilst still waiting for the first sight of a runner I was aware of a young women who had dismounted and was looking at her bike the other side of the road.  I quickly made my way over assuming the problem was a puncture.  In fact her mudguard had become twisted and after pondering how to fix it I managed to flex it back to the correct position.  Job done we discussed running and cycling and she was on her way promising to join PWR one evening!

The a couple of primary aged boys out for a walk with their mum came along and admired the Brompton.  We discussed which colour they would prefer and one very smartly declared that he wanted his Brompton painted with the Rainbow colours.

All of a sudden the first ORR vest appeared as Gavin shot past me.  I had almost forgotten why I was there!  Then 'PT Emma' joined me for a chat as she was out for a run and we cheered and clapped and encouraged the remainder of the runners past.  Eventually Chris appeared, he was the last runner marshal, and we made our way slowly back to the start.  Although once again I got distracted chatting, this time with Jerry, and before long I was aware of the fall of dusk and it was time to get home.  The recently purchased Knog Skink was much appreciated as I made my way back the two miles to Chislehurst in the dark!

Lunchtime today I visited Armourtex Cycles a new bike shop just a short walk from school.  I was impressed with the what they were able to offer and I am considering asking them to undertake a restoration project for me.

Looking forward:
Thursday brings a visit to Swift Cycle with Sara
Friday Day 1 of the 3x3 starting at Tulleys Farm
Saturday Club ride and 2 of 3x3
Sunday RAB ride and final day of 3x3

Now Day -26 to start in Lands End

Looking back:
Day -29
The ride home on Friday evening strarted with the usual route through to Victoria Park and onto the Regent Canal southwards towards the Limehouse Basin.  As I approached the bridge over the final lock on the canal and past the Water Chariots I made the decision to avoid the tunnel and head down to the foot tunnel through to Greenwich and then use Crooms Hill to test my fitness.  I remained seated for the climb and made a steady ascent with a strava segment of 2:06 against my best of 1:56.
Day -28
The Bigfoot CC Saturday Ride was entitled 'Kent Villages' and did not disappoint this weekend. For our RAB group Hugh intended for us to follow the 48 mile route he had planned for the Level 3's but to set a slower and more steady paced ride.   We waited at Hayes Village Hall while all the other groups headed out and then six of us begun our ride.

My ride download file is on Strava and shows with the ride to and from home the distance covered was 90km in 3 hours 40 minutes moving time.  A typical day on RAB will be that in the morning and then the same again after lunch.  Discussion on the ride was about the need to pace our riding, not starting too strongly and allowing the daily riding to improve our fitness as we work our way into the journey.  So wherever possible on the climbs I stayed seated and rode an even pace not chasing those ahead but keeping well inside the red line.  The Strava summary shows mostly 2nd and 3rd best times on the familiar climbs and this encourages me that I am actually fitter and stronger but am able to ride the overall distance and enjoy the experience of RAB.

On arriving home it was back to domestic duties before an evening BBQ - no trip to Rapha this weekend.  Instead we took a gentle stroll across the common to the village for a few groceries and as we walked down the High Street we came to the bike stands adjacent to the pharmacy where there were two road bikes and a cyclist staring at a bike lock attached to the Sheffield stand.  I had to approach him as I immediatley recognised the Enigma Ti frame of one of the two bikes.  We struck up a conversation.  As an aside it is wonderful how people who cycle have such a shared passion and are willing to share time for a conversation.  The Enigma was an Esprit frame and looked quick.  We discussed riding and his wife who emerged from the Orangery was immediately in conversation with Sara about her training and triathlon plans for the autumn.  After a while we said our farewells but felt uplifted by the chance meeting. 

After the BBQ and then shouting at the watching TV while Mo secured his second Gold medal in the 5000m (an awesome achievement) we made the short trip to meet some friends in The Bull.

Day-27
Out early on Games Maker duties for the mens marathon.  The event management (LM) was superb and the crossing team was happy and effective during our shift in the City.  Overall the runners were amazing, the crowd were brilliant in supporting all countries not just the GB team and the Games Makers were a great team - THANK YOU!

Day -26
A typical early morning ride into work although I had stayed up late to watch the brilliant closing ceremony on TV so not much sleep. 

Kit:

A text message from EvansCycles on Saturday morning informed me my order was 'now out for delivery and due with you today.'  When the box arrived late afternoon it was opened slowly and with much pleasure as the expensively wrapped items were revealed.  First the Gore Bike Wear Gloves were tried on for size and confirmed as good fit.

The Assos products were in the most luxurious packaging so first the Body Car Pack comprising one of a Chamois and Repair cream were removed from the box and inspected.  All good.  The Knog Skink light packaging was impossible to open without ripping it apart but the red plastic body and 4 LED's were just what I had hoped for and will be perfect for RAB.

The pile of packaging was building up but the most impressive was for the Assos FI.Mille S5 bib shorts, an outer sleeve and then the box itself, in which I found not only the bib shorts but they also came with a miniture Chamois cream pot, a fabric care wash bottle and a mesh bag for washing the shorts.  When making the order I had spent some time deliberating over what size to purchase.  I had chosen Medium initially but subsequently amended the order to a Large size.  Somewhat too apprehensive to try them on and to be disappointed by the potential of them having to be returned I decided to leave that until later.

The final item at the bottom the box was the ProGold Prolink chain oil.

On Sunday evening I cautiously put on the bib shorts and was massively relieved to find that the Large size was a perfect fit.  Tried on with the RAB top I felt ready to ride a 1000 miles!

Looking ahead:
After a warm sunny weekend the forecast now includes some rain but commuting each day will be the usual 26 mile round trip.  Thursday will bring the return visit to Swift Cycles with Sara for the bike fit and then Friday for the start of the last of the 3 by 3 day tours planned and organised by Hugh for the RAB team.

Ride Across Britain - the countdown to the start line

Countdown: Day -29

So tomorrow will be exactly four weeks or 28 days to when I, and over 400 others, will be rolling across the start line down in Lands End. I am feeling a sense of both excitement and apprehension at the prospect of riding for 9 consecutive days with distances between 98 and 120 miles each day to cover the entire length of Britain. From Lands End to John O'Groats with the Ride Across Britain all the details at the Threshold Sport website http://www.rideacrossbritain.com/

Ride:

Today is a regular work day and therefore I have commuted on my Enigma Ethos It's a ride of about 13 miles and takes just under an hour. Going home can take about 5 to 10 minutes longer due to more traffic on the roads.

Kit:

Rapha Summer Sale starts today and I am wondering if a new jersey can be justified.

Preparation:

Items on the to do list include a trip to B&Q for some pipe lagging and zip ties to protect the bike when I pack it for the journey to the start. Then I will also need to plan at least one full practice of packing the bike and unpacking with the associated disassembly and reassembly of the components.

Also yesterday I ordered from Evans a few essentials including bib shorts and gloves, a knog rear light and lubrication for bike and rider taking advantage of a 15% discount offer that was about to expire. The excuse to shop is completely irresistable!

Tomorrow:

Morning I'll be out on Bigfoot CC Level 3 ride covering 48 miles at a steady pace and then a visit to Rapha in the afternoon.

Planning and training

Having returned from Boston with renewed energy and seemingly recovered from the knee problems I am now building up the regular running and cycling. I have logged most of it using either Edge500 or Forerunner210 and its uploaded to Garmin Connect. Some of the activity has simultaneously been recorded using the iPhone app for Strava and it is undoubtedly motivating to do the comparison available via this service.

With the regularity of the riding and running has come the planning of training and the research on potential events. Some of this is looking towards the autumn and the idea of a marathon in October or November. So far the first idea was Palma or Frankfurt but a suggestion on the PWR forum was for Valencia and this has become my preferred option as its three weeks later and is supported by Sara. So a long weekend Friday through Monday is going to be booked.

In the more immediate timescale the priority is training for the RAB in early September. I am commuting regularly and this is building up my bike fitness again therefore I will ride from Hayes to Brighton and back with Bigfoot CC this Sunday. Two weeks later is the Sidcup to Whitstable ride organised by Sidcup Cycles. Both these are local events and will serve to get my endurance and time in the saddle. Already planned are the Dragon Ride and BHF London to Brighton both in June.

I do not want to neglect my PWR activities and there are some important events that I am going to participate in. These include the upcoming Beckenham team relays on 9th May, a 3 way mob match at the Bromley parkrun 12th May and the June Assembly League. All these are short distances but will help with improving leg turnover.

This morning I woke to very heavy rain so I decided to leave the bike at home and switch to train, DLR and then run. This journey starts with a 1.5 mile run to Elmstead Woods station and I chose to run in my asics DS Racers today so wet feet were splashing in puddles from the start. Legs felt stiff and had not recovered from Sundays 10k but it's mostly downhill and I was at the station in plenty of time. The connection at Lewisham worked well and by just before 7 I was at South Quay. The rain was heavy and the Garmin is always slow to load in amongst all the tower blocks so I walked forward until the signal was acquired. The usual route was blocked in part but I was soon heading towards the canal and although the legs were tired I made reasonable time. The routine is to complete the reverse journey in the evening but not long after I headed out on the return I was obviously not going to be able to do the full run back to South Quay. The legs were sore and I decided to head to Limehouse to finish with just over 3 miles. I even walked up the 1.5 miles from Elmstead Woods.

The weather forecast for tomorrow is no rain so I will be back on the bicycle for the commute.

There is a lot todo with planning for RAB and that includes the bike I will ride. My Enigma Ethos is my daily commuter but I want something lighter and faster for the RAB and the other Sportive events coming up. Some phone calls to make ....

Some petrol soaked brain driving logic

This comment makes me want to cry and laugh at the same time

Under the bonnet, a 580hp V10 Lamborghini engine grunts gently, accelerating at a rate of 0-60mph (0-100km/h) in just over four seconds.

"It accelerates like a motorbike so it's really good for overtaking in a safe way," Mr Wotke says - though he also acknowledges that "you could just go mad in this thing - but you'd lose your licence".


Two observations...
1. you are very unlikely to lose your licence for this type of driving given how little policing of roads actually exists
2. what assumptions are contained within the thought that accelerating exceptionally fast make it 'safe' for all road users?

But then the Top Gear team say its okay to drive and sow a button on at the same time so why not ...

A marathon and the after effect

The plan for the summer 2011 was to achieve another Boston qualifying time.  The Target was to be at least sub 3:30 and hopefully a better than that time to get me into the early entry phase.  With the huge increase in popularity the Boston organisers had developed a new entry process that opened early if you had a better than the minimum for your age grade.

In the early part of the year I had not actually entered a race but had talked about entering a April marathon but come the time and despite being in good shape I did not do it.  I think I felt somehow I was not ready despite having done much of the training, particularly the Sunday LSRs.  That meant to refocus on the autumn and after some hesitation I settled on the Nottingham marathon.  It seemed to have a good reputation and was a Sweatshop branded event.  From what I could tell the profile was undulating and was suited to a good time.

My training was not perfect due to the frequency of my cycling commute but I progressively reduced the cycling and increased the running to and from South Quay to Hackney and also included some mid week long runs the entire way home.  Summer time training I never find easy with holidays and the warm weather but on this occassion I managed to run in the heat in Ibiza but not the planned longer distances over 10 miles.  Nonetheless this summer was not hot so no impact when running here.   I just don't seem able to follow a formal plan and so I use my own instinct on frequency and how to use my existing journey to and from work as a basis for 'training'.  I typically ran 'hard' on the shorter 4 mile morning and evening legs and 'easy' on everything else.  However by virtue of some new found level of fitness some of the 'easy' runs turned out pretty quick with sub 8 minute miles not that hard to achieve.  There was not much racing as part of this programme but the Dartford Half turned out well and boosted my confidence early on but after that it was only Nottingham.

I was pleased with my organisation of the journey to Nottingham by train and the accommodation in a budget hotel within a mile of the start.  And although the meal in the pub the night before was below average quality it was fine.  On the morning itself I had planned in detail my food and drink and it was as good as can be hoped for when away from home. The usual porridge supplemented with energy drinks and then off to the start.

The hanging around is always the worst part of any race.  You get to the start in good time but then what to do.  The village area was busy but I just needed to rest and wait.  As the time for the start approached I headed over to the baggage area and stripped down and pinned on the bib number.  At this point I was able to help out someone who did not have safety pins and that gives you a good feeling to lift you before the start.  Then I was off the pens, but again more waiting.  Eventually we were on our way.  Much of the early miles are now a blur of memories but somewhere around 5 or six miles in I was conscious of running with someone.  At first you match stride and then I spoke to him and asked about his expected time.  The conversation was unexpected as I really would say I don't have a conversation when running, particularly not at race pace!  But we stayed together chatting intermittently until half way.  His plan was not to run fast here but use it as a training run for his preparation for Amsterdam.  After I went on and he slowed it took a bit of time to adjust to not having the pacing effect of another runner but the route was more challenging in the second half.  The toughest section was a combination of an out and back road and then the run around the national watersports lake at Hurst Pierpoint where the wind almost stopped me running.  The mental strength at this stage was being drained but I tried to focus on getting to Boston.  The route took the runners back to the Trent and alongside the Forest ground and then around the meander of the river before crossing over and turning back towards the park and then the finish.  The second half had been slower and the time ticked past 3:10 but a sub 3:15 was possible.  Over a ramp and a sprint to the finish caused some leg pain but it was temporary as I realised I had finished.

The usual routine of medal, goody bag and baggage tent followed by changing and a search to find the railway station which turned out to be a couple of mile walk.  Then something to eat from subway and the train home.

The next morning I am in good shape and decide that I will use the Brompton and train to commute to work.  I rush out the door and although initially the plan was to use Elmstead Woods I convinced myself somewhere on Watts Lane that I should switch to Chislehurst.  I whizzed onto the main road infront cars and sped towards ... disaster!

My recollection is foggy.  But I was aware that the roads were wet from rain earlier.  I realised that I had been going a bit quickly and decided to 'feather' the brakes.  I moved out from the side of the road and as I descended further down Summer Hill I remember at one point saying in my head ' that is not good ' as the rear wheel was no longer firmly on the road and I was starting to fly through the air.

I hit the road hard... very hard.  My wrist watch took some of the impact. My head was without a helmet but stayed away from anything hard but my left arm and left hip took the impact the bike slid beyond me.  I recollect quickly getting up and grabbing the bike and hobbling to the road edge. I was winded and hurt but could not tell how bad... was I going to be alright?  Initially I fumbled for my phone to call Sara.  My fingers shook and yet I called her to come and get me.  I lay down on the pavement and at first declined the suggestion of calling an ambulance from the biker who had stopped to help me.  After a short while I changed my mind.  A crowd gathered and people all were helping; local residents, another biker or two and then the ambulance paramedics.  I was feeling so tired and dazed that I have no idea on time.

A few things stick in the memory.  A discussion about pain levels; my heart rate being low; and their eagerness to cut my clothes that I pleaded them not to do.  The Gore top cost a fortune!

The A&E was efficient and I had a range of views of my hip and leg x-rayed and the good news was nothing was broken.  I was taken out of A&E and placed somewhere else but there was nothing much they could do.  By the end of the day I went home.  Hardly able to move. 

Something of a contrast with my condition post marathon.

Recent progress and forward view into 2012

I was woken about 4:30am with the sound of heavy rain beating against the window and wind howling through the trees.  I had briefly considered getting up early but was not able to resist the comfort of staying in bed so was finally woken by the iPhone alarm at 5:50am.  The forecast had been for rain and strong wind but I was pleasantly suprised to find that the sky was now clear and wind was not as strong as earlier.  I followed my usual routine except I did not put on the kitchen TV for BBC 1 Breakfast as that would enevitably slow my getting ready and the news is always such a steady stream of 'bad' news.  Nonetheless I expected rain so took the decision to wear the overshoes and stuff the lightweight jacket into the backpack for when the rain came.

The commute journey is a routine and I have been back riding to and from work since returning from the fall in early September.  I feel I am making good progress and fitness is coming back now as a result of the continuous pattern of 5 weeks of riding daily the 13 miles each way.  I consider it at a 'satisfactory' level but not yet to an 'endurance' level. This was proven on Saturday morning on the 40+ mile ride with BCC where I was lagging behind the level 3's on the climbs and was not able to maintain the cadence on the gently undulating sections.  However, what was most concerning was my fear on the descents.  The fall that so badly bruised my hip has also taken away my confidence on the road with anything that looks like it might cause me to come off the bike.  Drains, manhole covers, potholes and adverse cambers all scare the hell out of me.  I have to find a way of overcoming this if I am going to ride any distance beyond to and from work.

The Enigma Ethos attracted some positive comments during the ride.  It's my new winter bike and commuter and so far its proved remarkably comfortable and enjoyable to ride.  Also what might appear to be a trivial feature but are in fact an important addition are mudgards that keep me clean.  No more the dirty splash marks of road grime (petroleum and bitumen) on my shorts and jacket.

The new steed does mean a decision needs to be made about the much riden Trek 1.9 that now sits unused in the garage.  I need to clean it thoroughly and then have it serviced before putting it onto eBay.  I don't intend to be gready about the sale price but anything above £250 will be very satisfactory.  I know that is not very much towards the replacement that could be half as much again as the Ethos but that will be a higher specification Ti frame with hopefully Chorus 11 groupset and matching quality wheels.  But that is not until May or June 2012.

The next few months will comprise a juggling of both marathon training and cycling.  I have two milestones for 2012.  Firstly in April there is the Boston Marathon and then in September the Ride Across Britain (or Lands End to John O'Groats known as 'LEJOG').  I know I cannot compromise on the marathon training as I intend to run a sub 3:30 time which I would consider a respectable but not a leg damaging time.  Whilst I might be able to go faster I have said to anyone prepared to listen "this is my last marathon".  I am not entirely convinced of my own resolution to stick to that I am sure that when I am pounding the streets in February for 3 hours or 20 miles I won't for a moment want to commit to any more after Boston. 

A LEJOG has been something I have had on a 'things to do' list for a while and had assumed that I would do a 'supported' rather than the 'unsupported' approach.  With a support vehicle all the spare kit, clothes, food and drinks are off the bike leaving the rider to just enjoy the ride.  Unsupported can be based on carrying a tent for camping whilst others are with accommodation in B&B's pre-booked.  But I have gone for this organised event with the 960 mile route in 9 days which is fully supported but has a camp set up for each night stop.  It also includes a training programme and pre-event activities to get you to the starting line ready for the challenge.

So far I have signed up for the training programme at an Intermediate level though the Map My Tracks service and the associated RAB private Rider Hub which is a closed community for the participants.  As a result I have discovered to my great pleasure that a clubmate from BCC has signed up for the event.  We are currently discussing the various sportive events for spring and early summer as a compliment to the training rides.

Lastly I have purchased a Kindle edition of a recent LEJOG account called One Man and LEJOG by Antony Last which is helping me appreciate the scale of the challenge ahead.

Tomorrow I want to look back on the success of the Nottingham Marathon and the nightmare that followed.

A review of 1st Quarter 2011

March has been a busy month and rounds up a great first quarter of 2011 so here is a review of progress and activities.

parkrun in Bromley has been growing steadily after some terrible winter weather and by the end of the month it had reached its 82nd event. In March it averaged 131 runners each week and the last weekend was particularly rewarding for me personally as I set a new PB of 19:15 whilst being chased hard all the way to the finish kept me going.  Although only in 11th place it was a 35 second improvement on my previous time.  Conditions were ideal for the run with the ground firm and no rain in the preceeding days and I was feeling certain that an improvement was going to come but the margin did suprise me.

Running has taken a more frequent part of my commute to work since the turn of the year.  Last year I had been commuting by bike most days and the running performance had really suffered as a result.  The heart and lungs were fine but the legs just were not cooperating.  So starting late last year I switched a couple of days to running to the station then taking the train and DLR part of the way.  The final part of the journey involved the Regent Canal from around Limehouse up to Victoria Park then the final mile to Homerton on the local roads.  At first this was hard work but by March I was running from South Quay to Homerton, a distance of 4.3 miles in approximately 32 minutes in both directions each day as well as the 1.7 mile run from home to the station.  When combined with some long runs up to 20 miles on Sundays at 8 min/miles I had rediscovered an enjoyment with running that had been missing for about a year.

Cycling was not forgotten, but the winter has been tough on the south east London roads on a bike.  Bad weather, terrible road surfaces, punctures, a couple of falls and drivers who at best could be described as inattentive.  Also a change of route was required as I lost patience with and gave up using the Greenwich foot tunnel and started to use the Rotherhithe instead.  Although slightly further the route is faster, the downside is the polution in the tunnel which is terrible but it's quick to get through by making the most of the downslope.  

At the end of February I did my first sportive event of the year The Hell of the Ashdown.  A full race report was posted here.  This was my first training event in preparation for the Dragon Ride in south Wales.  It was a perfect day and although I was exhausted at the end of 65 miles I was very pleased with my 4 hour 15 minute time.  The Dragon is almost twice this distance but I rode HOTA alone for most of the distance and have gained valuable experience of riding a demanding route.

Also during the first quarter I have attended a Race Directors day course with England Athletics; an excellent event and good networking opportunity.  Through work I spent a week in Aberdovey on an Outward Bound course with 40 students and particularly enjoyed the overnight trip staying in a wooden cabin away from the centre.  Another weekend away was down on the East Sussex coast at Camber Sands at the Fitness Fiesta. 

I also had my London 2012 Olympic Games Maker interview in early February and walked the Sector 2 route during half term in preparation for marathon day on Sunday 17th April.  My only other volunteering was supporting the Marsden March as a marshal.  Behind the scenes the dialogue regarding SportBromley moved a step forward with a couple of meetings at the Civic Centre and I am looking forward to the forthcoming AGM.  There is a possibility I will make it onto the committee but nothing has yet been finalised.  There have been two PWR committee meetings and one race sub-group meeting in the first quarter but from the perspective of Race Director and Treasurer it has been very quiet.  The 10k is in the calendar for 9th October and entry is open on Runners World and RunBritain with a steady flow of entrants.  The sub group continue to discuss sponsorship opportunities with interested parties and the chip timing system to be used.

The next quarter has already started well with a reasonable performance of 67:09 at the Dartford 10 last Sunday.  Also Bromley parkrun hosted a three way mob match between local clubs Petts Wood, ORR and Beckenham on 2nd April which led to a record busting attendance of 266 runners on Saturday morning.  I ran well but not as quick as the previous weekend achieving a 19:47 with the intention of saving my legs for the 10 mile run the next day.

Looking forward, instead of completing a marathon which will have to wait to the autumn, I need to focus on the bike riding in preparation for the Dragon Ride and also the BHF London to Brighton during June.  These two rides will be a big contrast to each other.  The Dragon is a hugely popular event amongst the serious club cyclists whereas the L2B is more of a fun run with a carnival atmosphere.  Nonetheless the L2B has the Ditchling Beacon to climb and its my intention to get well ahead of the crowds so that I can complete the climb.

Therefore by early July I hope to be reviewing achievements with the bike in those two rides on the back of solid weekend training rides out into Kent and running some respectable performances in a few 10k or 10 miles races.  Also by then parkrun attendances might be averaging over 150 each week and event preparation for the 10k will be well advanced. 

Poor Driving

A quick report three instances of rude and anti-social behaviour on the cycle commute to work this morning.

Firstly a beige coloured mini tried to undertake me on the roundabout where the A20 crosses the South Circular.  As I was remaining on the A20 I was in the middle lane approaching the roundabout and headed across the roundabout keeping looking over my shoulder on both sides to be aware of cars moving around me.  The mini coming from behind me was accelerating towards me and trying to squeeze on inside and the driver frustrated at the potential delay caused by me being ahead of them sounded the horn.  What possible benefit was there in doing this?  After the roundabout the A20 returns to being two lanes and the car then moved over to the outside lane for the right turn towards Kidbrooke and joined a stationary queue of traffic.  As I went past the car in the left lane the driver steadfastly kept her gaze ahead so as to avoid any eye contact.

Next up was a White Transit van that suddenly changed lane on the A20 at Lewisham looking to move from the outside lane into the left lane.  No indication and just driven across in to the gap - excpet it was not a gap as I was there.  I alerted them to my existence and continued use of the lane by banging on the side of the van, I had no need to lean over as I was about six inches from the van at the stage and had nowhere else to go.  The van straightened its line and as I went past three builders looked over towards me however no words were exchanged.

Finally 'the classic' as soon as I have gone past you I will pull over.  The road across the A2 at Deptford goes from 2 lanes to one at a small roundabout then back to 2 lanes.  Frequently in both directions drivers using the outside lane treat the road user on the inside with contempt as they move across the line of the roundabout.  This morning the small silver car overtook me within about 3 meters of the roundabout and proceeded to move across my line as once I was out of sight I no longer existed to this driver.  Again I had to remind the driver that I did still exist as they had not completed their overtaking.

Lastly I want to complain about the recently started but not yet completed road resurfacing works on Grove Road.  For many months this road has been in appalling condition and I was relived and delighted at the resurfacing smooth tarmac and pothole free at last!  My disappointment has quickly returned with the installation of a horrendous traffic calming pedestrian crossing just after the roundabout with Old Ford Road only really suitable for people with mountain bikes to cross.  Also at the other end the unnecessary narrowing of the road outside the Royal Inn by hugely extending the pavement so that inevitably cars will speed along the straight section of Grove Road and any unfortunate cyclist who happens to be at the point where the road narrows will have a car on top of them.  This narrowing is blind for drivers until they re on top of the cyclist as it is just after the bend in the road.  Currently this is also a mountain bike section only as there are three layers of tarmac with different levels and a loose chippings section to negotiate.

A typical day on the bike!

Crickey! That was tough... HOTA

Despite preparing everything the night before it seemed to take ages to actually get to leave the house on Sunday morning. So with Sara at the wheel we finally pulled out of the drive at about 08:40, fortunately the journey to the Darwin school did not take that long and we turned into the school car park and I jumped out and made my way over to the entrance to find Registration. The organisation was excellent and my race pack was quickly obtained and I headed back to the car. Some more time was wasted getting help with attaching the 'Transponder' to the front wheel but soon enough I was freewheeling towards the start. I checked my watch and it said 09:22 so with some hesitancy I edged towards the mats and when told to go I tucked in behind some other bikes and headed over the line. As I started to peddle I remembered I had not started the Garmin but having gone only 50 meters or so I pressed start.




At this point I my plan was I would stay with this start group and feel my way into the ride. But quickly a couple of the riders went away from me and the others were clearly slower than I could cope with so within the first mile I was going past riders and not holding back as planned. My complete lack of knowledge of the route meant every incline or descent was taken with caution and now much of the route is a blur. Except some of the hills! The only really memorable hills were Star Hill which was the last major climb and never that bad except that it seemed to last for more time than I had hoped! And the Wall that was memorable because of the sudden change of terrain at the top which was without trees and therefore exposed and relatively flat and you felt the wind.



After this climb I think there was the longest descent which at first I was cautious with but realised that the road was straight so went for it. I recorded a 1 min 57second mile! Mostly achieved without much peddling and getting myself tucked as low and aerodynamically as possible.



During the ride I had tagged along with various groups, none were particularly friendly but in the second half I was with a small group of three others and it was useful to ride with others who seemed to know what they were doing. But as we reached the Sevenoaks area it broke up and after that I was on my own until a cyclist who was not taking part started talking to me. The distraction of talking to him helped and despite the last five miles being pretty painful in terms of general fatigue it was good to tough it out.



Earlier I had stopped at the first feed station located in a village hall. I left the bike leaned against the hedge stopped the Garmin and went off to find some cake. Imagine my disappointment when I discovered that the nutrition on offer was a sports drink and a green unripe banana. So I headed for the toilet and then was quickly back on the bike. The second feed station was packed with bikes and I decided that after the disappointment of the first I was not going to stop. My plan to keep my energy levels up was a combination of a water bottle full of a self made up maximuscle energy drink and the Ride Shots, energy gels. The ride shots were actually pretty good despite buying them for just 29p because they were use by the end of February. The first one caused me to bite my tong as I was chewing it! The plan became to take one every thirty minutes. This involved removing my right glove and delving into the back pocket to extract the jelly shot. At first when the bag was full this was pretty easy but it became harder and harder. Also I became more proficient at putting my glove back on whilst still peddling. Look Mum no hands!



Clothing for the ride was my winter kit; thick gloves, overshoes, gore head band and Buff round my neck but without a jacket - at times I was too hot and others felt too cold. One incident certainly warmed me up despite being on a descent! Following about 5 or so other riders the road ahead was blocked by a car. The down hill was not that quick but the road surface was both wet and covered in mud from a tractor so without much grip I applied the brakes but was still going! Fortunately the car moved aside and we all made it through the gap.



My bike was brilliant. I saw plenty of people stopped with failures of some sort or other, but mostly punctures. As the ride was dirty the pretty much constant grinding of the dirt on the chain was a concern. Also everything seemed to creak and make strange noises on the long climbs as everything was under stress but the chain never gave up on me. The hugely expensive carbon aero bikes were commonplace but their weight and speed advantage was questionable. A few titanium bikes were noted and I continue to ponder the possibility of such a purchase. At the risk of sounding big headed I noted also how inexperienced other riders seemed when dealing with slow moving traffic. I have become so accustomed to just staying alive despite white van man's best efforts on my London commute that a few four by fours and the odd moment at junctions hardly rate on the scale. Nowadays I rarely unclip at junctions managing to balance virtually motionless and this was required at a few crossing points on Sunday. I realise that this is very much an acquired skill of a regular commuter in the London traffic.



I wish I could say I rode every inch of the way but on the smallest of inclines I made an error in terms of gear selection. The route had taken us downhill for some distance and I had freewheeled without considering my gear. It then went up what seemed a short incline to a junction. No real issue I thought except that the route was actually a left turn and as I suddenly realised that this side exit had a very sharp incline I started to peddle but was clearly in the wrong gear. Panic started to set in so I hastily unclipped, and walked the 10 feet to the junction and remounted. Every other inch of the route was cycled.



The weather was as good as I could hope for. It was bright and sunny to start and around Biggin Hill the roads were dry. However there was also a steady breeze and in many places the roads were wet and in a few were flooded. By the time I finished the bike was completely filthy and I was splattered with mud and dirt from following the wheel of others. Then as I crossed the line to finish it started to rain. Perfect timing.



So it was over! I don't ever remember feeling so drained as I stopped peddling, unclipped and looked at my Garmin. It reported 4 hours and 15 minutes after starting and 65 miles later - I was not sure if I was able to react to that in terms of it being good. I found my phone and called Sara - brief conversation ensued 'I have finished. So come and get me'. About 10 minutes later I sent her a text apologising for being so rude! I left the bike in the bike park and headed inside. I had left my bag with Race Control and in it was a bottle of drink and a banana. I walked to the school canteen. The drink went down without touching the sides so I was into the queue for a huge slice of chocolate cake and mug of tea with lots of sugar.



After consuming this food I was reminded by another cyclist of the need to return the chip so I went out into the rain to remove it from the wheel. The registration area for chip return was busy with people but my completion certificate could not be located so I headed out and bumped straight into Sara who was following various lycra clad men around on the basis of looking for me!



And now on reflection I am both pleased with my effort but equally concerned at doubling the distance for the Dragon Ride. It was a much tougher route than the sportive ride we did in the autumn. And I am fitter now than I was then. However a good plan has to be to get some long rides planned for the spring that take in these local hills.

Reading widely and enjoying the content

The last few days I have been somewhat busy and have felt strangley unable to get to the point of actually writing up my open water swim last Saturday.  That might suggest that it was not a good experience when in fact it was quite the opposite.  No, the problem has been that I have been reading other blogs and absorbing all the interesting stuff that my eclectic mix of blogs provide.

But now I am at last starting to capture the latest update.

So the open water swim....  It started a little confusingly as I arrived at Leybourne Lakes at just before 10 and Mike was nowhere to be seen.  After trying to call him I stood by the edge of the lake and realised that there were a number of swimmers in the lake coming towards me.  After some slightly nervous questions of them as they emerged from the lake I shook hands with Mike and he organised me with the car park ticket and I went off to bring the car round.  That sorted we discussed wetsuit and he suggested using one of his old ones.  I headed to the back of the container and changed into the suit and emerged feeling like an awkward teenager not quite comfortable in their surroundings.  Mike took me through a comprehensive Health & Safety routine and we stepped towards the edge of the lake.  I was going to complete a lap with Mike and then repeat it again on my own.  This involved swimming to a number of staging points - a small boat, a buoy, another boat and then back towards the starting point via another buoy.  This was some 300 metre distance in total.

I am not sure what exactly I was expecting.  Suddenly the moment was upon me and I thought to myself 'what the hell am I doing?'.  No going back now though and we stepped into the water.

It was cold but not that cold and as we went in deeper the wetsuit kept me dry so it really was not so bad.  The feeling under foot was strange in that the floor of the lake was slightly soft.  Mike started to talk me through some acclimatisation steps so hands were held in the water; then he showed me how to fall backwards whilst blowing out to avoid the gasp of breath as you submerged into the cold water; and then finally to duck down holding the neck of the suit open to collect water inside.

These steps completed it was time to start swimming.  I was following alongside Mike and the buoyancy of the suit was apparent but as we swam I had a feeling of panic and the natural desire to breath was hard to regulate.  Swimming faster was counter productive, slow was better.  There were moments where co-ordinating it was hard and I just had to stop and breathe and recompose myself.  It was fine but the cold was having a strange effect.  At one point I felt dizzy and Mike explained it was the head movement and sight of the horizon being from a different perspective.  Also it was hard work and although I am fit it required more effort than I expected.

We completed the circuit and spent a few moments discussing it and I asked if he would accompany me around the circuit again.  This time there was less feeling of panic but by the final stage I was feeling very tired.  I had wanted to complete the final element without stopping but I needed to tread water and re-compose myself about 2/3rds distance and then swim the final 1/3rd.

Swimming kept me warm(ish) but when we stopped and got out of the water I quickly started to shake with the cold.  Swiftly across the path to the container and stepping out of the suit and drying myself I was getting colder even with the heater on.  I dressed but was still cold, even after a cup of coffee I had that involuntary shake.  The air temperature / slight breeze was making me feel more cold now than when I was in the water!

I think it took about 20 minutes for me to overcome the shiver but even then I knew I wasn't warm through. The heater on in the car on the journey home was the final warming up process.

The after thoughts were about how exhilarating the experience had been and how I had really enjoyed the swim but was tempered by the fact that I did not enjoy being so cold afterwards.  I want to go again but equally feel that some pool based swim training might be beneficial before returning to the lake.  I should improve my swim fitness.

I spoke to Mike on Monday and he chatted about equipment, particularly wetsuits, and returning soon to the lake to practice.  I need to make the commitment to go at least a couple more times to consolidate on the induction and make sure I feel calm and relaxed. 

I have an excuse for this Saturday as I am at parkrun in Bromley early and then afterwards leading a fitness session / outdoor PT workout for my sons youth group football team.  I am going to enjoy putting them through a tough session to see how fit they are feeling.

This weeks exercise so far / planned is:
Sunday: cycled to London / back as a route familiarisation journey (fairly leisurely pace)
Monday: 30 minute off-road lap of Scadbury Park
Tuesday: cycle commute to London and back (but felt bad as I skipped club night)
Wednesday: 54 minute off-road circuit of Hawkwood, Petts Wood and Scadbury for just over 7 miles
Thursday: cycle commute to London and back
Friday ... will be cycle commute 
Saturday ... cycle to parkrun / back + outdoor PT with youth team
Sunday ... 10 miles with as much off-road as possible in about 75 mins or thereabouts.

Will try and blog again over the weekend to update on how things go particularly at parkrun and with the youth team PT session.

:-)

Open water swim

A few weeks back after many many months of deliberating about entering a triathlon I have taken the plunge, so to speak, and booked an open water training session for this Saturday morning.  Whilst most triathlon events have now ceased for the winter, and in their place are Duathlons, I am going swimming in a lake.  There is an obvious reason for that curtailment of the swimming as anyone who has been out early any morning this week.  It's cold!

My cycle to work on Tuesday and Thursday were fantastic early morning blasts.  The air was cold and crisp and it was a pleasure to work hard because the body stayed cool.  The journeys home were much warmer.

But I digress.  The swim element of the triathlon has consistently put me off entering as I first went to the London Triathlon back in 2007.  The sight of the mass start of swimmers in the London docks just scared me if I am honest.  I am a swimmer in that I enjoy swimming lengths of a pool and although not fast feel reasonably strong.  The last time I recollect being in fresh open water would have been at school when I capsized a canoe! 

Now my logic for going for a swim now is that whilst the air temperature is falling the water temperature will not have fallen so fast and, secondly, there won't be such a large differential between water and air temperatures .  Well that is the logic.  I am apprehensive even though I know I am going to be with an experienced coach and will be working with him on a one to one basis. 

When I made the booking he asked  'Have you swum open water before?' I said 'No, never' to which his response was 'Good, so you won't have developed any bad habits!'  Interesting.

Well I am heading down to Laybourne Lakes to meet Richard from Team Outrageous for my swim training tomorrow morning.  A post on how I got on will follow later this weekend.

London Cycle Show review

The London Cycle Show ran for the public for 3 days and I visited on Saturday arriving in mid-morning and staying until mid-afternoon.  The show seemed quiet with no huge queues or throngs of people around key exhibitors which did suprise me a little.  Nonetheless as evidenced by the time spent inside Earls Court there was plenty to see and although in a somewhat random fashion we visited most if not all of the stands. 

There were major brands in attendance including Specialized, Shimano, Scott, Cannondale and Condor for example.  Also a substantial presence from TfL with examples of the new cycle hire bikes as well as other major manufacturer bikes that could be riden around the demo area. 

We enjoyed our time on some other stands particularly the Polaris Apparel, British Cycling and Sugoi where the people had time to talk and provide lots of interetsing thoughts.  It was interesting to see that although some of them had a presence in the cycle store area the opportunity to sell directly from their stand was excluded by the organisers and as a result a few impulse purchases were avoided due to the restriction.

Another stand that we spend time on was the Gocycle which was one of a number of electrically powered / assisted bikes but stood out due to a combination of it being both lightweight, exceptional high quality design and functional.  I really hope that the product continues to be developed and is a huge success.

And finally there was a strong presence for the holiday concept of the Italy Bike Hotels  which showcased destinations in Italy for cycling holidays.  An idea that would work equally well in the UK.

Overall an enjoyable dayout with some interesting conversations and a great opportunity to see some new bikes at close quarters, particularly Specialized, Scott and Wiggle who had some very expensive bikes on show.

Spin and run

Up early this morning and attended a spin class at the Spa this morning.  A 45 minute session on the bike having not had time for anything other than a quick cup of tea meant I was not entirely flat out but certainly worked up a sweat.  Then after a drink of water and change of shoes I was out onto the road to run home.

I had forgotten the chest strap for the Suunto so with my Nokia set up on the Sportstracker software I started the GPS and pressed 'Go'.  It was cold this morning so I headed off at a steady pace guessing it was about 8 minutes per mile.  The planned route home was to follow the Green Chain but as I often get lost trying to go through the local park I stayed on the road until I knew I was on the Green Chain route.

The early morning weather was not idea and actually I felt I could have done with gloves to combat cold fingers.  Nonetheless having the trail running shoes on gave me more confidence to head through the leaves and puddles without fear of falling.  Early morning the roads are busy but I was not held up too much and later as I passed local schools I greeted people with a cheery 'good morning' and for the most part was responded to.  The later part of the route takes me through woods and along paths well away from roads and I always prefer these sections but I did wonder if the GPS would lose its signal.

About 3 miles from home I checked the Suunto and estimated about 24 minutes home.  When I stopped the Sportstracker it was a couple of minutes ahead of my earlier estimate.  The summary said 6.94 miles in 54'16  at an average of 7'49.  Not bad for a mostly uphill run home after the spin.

Training update

Todays journal entry is more of a non-training running update as I am not following a plan at the moment and besides a end of year Christmas Caper race there will be no big distance races in the remainder of 2009.  So running is for fun and general mental relaxation.

Yesterdays weather was not 'normal' or typical for October.  The morning cycle to London was mostly wet and when it rains it means that both the bike and me get very dirty as the roads in London are coated with fuel residue and general muck.  I had to be cautious as the roads are slippery when wet and a 45 minute journey took more than 51 minutes.  On the way home the weather had changed to being windy and warm so although I was quicker on the return it was hard work and I was much more tired than I would expect.  The consequence was when it was suggested not going along to the evening club run I was easily persuaded to skip going for the usual training run.

So after a rest on Monday and only the cycle commute yesterday I felt the need to run this morning so headed out just after 8am to follow the local parks trails.  The warm up over to the first park was relaxed and the Asics trail shoes were the right choice as the ground was as expected after the recent heavy rain.  The park lap was completed in 20 minutes, which was a reasonably quick time, and then I headed across the main road into the the National Trust land to follow the bridal paths.  These woods are undulating and have a variety of surfaces but again the trail shoes were the right choice to stay gripped to the mud.  I was back home in just over 52 minutes and felt tired but refreshed by the run.  I am not sure on the distance but it is likely to be about 6.5 miles based on about 8 minute miles.

So I am disappointed that I was so easily convinced not to run last night but then this mornings run was very enjoyable and running off-road is so much more enjoyablable than the usual suburban roads.