Training for Pikes Peak and CurraNZ!

Following the great result at the Celtman, I was selected to represent Northern Ireland at the WMRA Long distance championships at Pikes Peak, Colorado. This race has 13.2 miles of uphill running with 2382m (7815ft) of ascent. The sting in the tail is that the race finishes at 4302m (14115ft) above sea level.  At this sort of height there is around 40% less oxygen than at sea level so some extra factors to deal with as well as lots of uphill running! It was at this time I came across and started using CurranNZ as a supplement.

Lots of supplements claim to give results but I can honestly say I have never experienced the results that CurraNZ gave in such a short space of time, IE the first session! To also add that this is a totally natural supplement made from the skins of special blackcurrants is a huge plus for me. As an international athlete I have to be very careful of what I put into my body and try to eat as clean and healthy as possible. This can actually be quite hard at times in these days of processed, additive rich food but is made easy with CurraNZ.

After Celtman I had around 5 weeks to recover and prepare for the Pikes Peak race. This was going to take some care, management and attention to detail. I am so glad I came across CurraNZ when I did as I know it has been one of those little extras that give massive benefits.

Training for pikes peak has revolved around three basic but key sessions. Hill Reps, Tempo Running and a long 2-3.30hr run in the mountains.

To train for the massive amounts of ascent at Pikes Peak lots of hill rep sessions have been key workouts. I have kept the reps longer and just below/at my lactate threshold, ranging from 5mins to 45mins. With all the up, we must have down, which can be a major cause of muscle soreness/DOMS that can affect training for up to 1 week if severe.  Using CurraNZ I found I could sustain my efforts for longer and at higher a heart rate. The heavy legged fatigue that normally sets in was delayed, I felt great aerobically and DOMS in the coming days was eliminated. Sure I felt tired after the sessions but had worked harder for longer so this was to be expected.

Links to the sessions can be found here-

http://www.movescount.com/moves/move36331422

http://www.movescount.com/moves/move36915845

 I noticed the same shifts in my tempo runs, which were done on road as hilly as possible. I try to get around 20-40mins of quality work in these sessions and the whole run usually lasts 1-1hr30mins including cool down and warm up. I split the efforts into blocks as I find this allows me keep the quality high and also trains lactate removal and changes in pace, so it’s realistic to racing. It’s the only session I do on the road so it counts as my speed work too.

Links to the sessions can be found here-

http://www.movescount.com/moves/move37369396

http://www.movescount.com/moves/move36406439

My long runs are the favourite piece of the training puzzle. It gives me a chance to get out into the mountains for a long time, enjoy the environment, covering lots of ground and see where the other sessions have left my fitness. It’s great to feel stronger each time you go out and for sure I have been, despite some super-hot weather lately. I don’t usually wear a heart rate monitor for these runs, preferring to practice pacing by feel and just enjoy efficient movement in the hills. Recovery from these runs can be slow due to the up and down nature and the rough ground on the tops of the mountains but with CurraNZ I found I was recovering quicker and feeling great aerobically.

http://www.movescount.com/moves/move37129472

http://www.movescount.com/moves/move36612666

Mixed in with Mountain bike rides, easy runs and swims my total weekly training volume can be up to 20hrs, on top of working a 40hr week as a sales assistant. CurranNZ has helped me to prepare for Pikes Peak as best I can, I will be winding down from now till race day, freshening up the legs but remaining sharp at the same time. Cannot wait to get out to Colorado, it’s a dream race that’s been on my bucket list and the chance to represent my country against some of the best mountain runners in the world is so exciting.

I am also looking forward to seeing how CurraNZ helps me deal with the sting in the tale of this race, Altitude! It’s my secret weapon, without access to the funds or facilities needed for proper altitude training. I will be reporting back on this in the post-race blog. It will also be accompanying me on the long haul flight as it is also great for giving the immune system a boost when combined with some good old vitamin c. 

Its great to be working with CurraNZ as an ambassador, they are a young company with passion for there product and real belief in its benefits. The research shows this as well as my experience using the product.

 www.healthcurrancy.co.uk - natural NZ Blackcurrant antioxidant sports supplement

The Next Adventure! The World long Distance Mountain Running Championships!

Moving on from Celtman I am proud and happy to say I have been selected to represent Northern Ireland at the World Long Distance Mountain Running Championships.

The race will take place on the infamous Pikes Peak Ascent, Colorado, USA. 13miles, over 2000m vertical height gain and finishing at 4300m above sea level. It a dream race on my bucket list so the chance to represent NI whilst ticking it off is amazing.

Time to get some ascent in the legs then!

Needing to raise some sponsorship for this trip or it may not be possible. If any one has any ideas or wishes to help out please get in touch.

Celtman 2014 Race Report

The journey to Celtman 2014 began in 2012 after completing the inaugural CXTRI as my first ever triathlon, in a time of 14hrs13mins. The race had captured my imagination with its breathtaking scenery and terrain, adventure, atmosphere and the sheer difficulty of completing the challenge. It starts with a 3.8km swim in a 400m deep sea loch, 202km cycle with over 2000m of climbing then finishes with an off road marathon over 2 Munroe’s. I already had a blue t-shirt so 2014 would be about seeing how fast I could go. The race has every aspect of why I love racing in the mountains so motivation was never really hard to find.

Training began back in Oct 2013. I knew my swim was weak and also that at Celtman being strong on the bike was vital. I am a mountain runner so it was hard to put time in the pool and out on the bike ahead of time in the hills but it was a small sacrifice I was willing to make. After 9 months of focus, hard work and some decent race results June 28th came round very quickly as it always does! I had the usual doubts and worries but reminding myself of the amazing journey to get to the start line, however things turned out it would be worth it. Time to put all that training to use and answer some questions.

One of the best things about Celtman is the camaraderie pre and post race between the competitors. It really has a family feeling and the race is such a leveller, no room for the egos that can be present at other events. We are all about to embark on the challenge of a lifetime; we will all freeze in the water, suffer on the bike and climb a mountain after 7+hrs of racing. The mood on the coach to the swim start reflects this. It’s great to meet a few faces from the social media pre race build up; it helps settle the nerves as we talk about our training and the day ahead.

The scene at the swim start is amazing. Burning torches, the surrounding mountains and a pan flat loch Shieldaig greet us. I warm up, remain focussed and remind myself that this is what it’s all about. I have already made the decision to give my all today and I welcome the chance to do this. We are piped down to water’s edge, a fitting send off for the 155 brave souls who take to the cold water. The water is cold, but I soon warm up when we start and the adrenaline kicks in. Focusing on my breathing and hand entry helps me maintain my rhythm as I find some space in the water. Jelly fish add to the adventure. For the last 800m my shoulders begin to tire and I realise I have been pulling a small group for quite some time as I slow down and hitch a ride for the last few hundred meters. A cool box full of warm water over the head from my amazing support crew warms me up. I am also pleased to notice most of the bikes still racked, unusually for me I had a pretty good swim!

I dry quickly with a towel, put on some warm clothing and it’s time to head out onto the bike. This is some bike course! Hilly, exposed and in places a time trialists dream with long fast downhill’s and flats. It has everything and is certainly challenging. The road surface is mainly good but it would not be an extreme triathlon if it were all this way. I had a plan to make use of the fast, flat and downhill sections after holding back till Kinlochewe. My support crew do a fantastic job looking after me, as do other peoples. At one point I am offered a banana from someone but I think they mistook me for someone else! I am in 5th place and feeling good. Johan comes past at around 100km and I try to stick with him but he is motoring! Possibly my only mistake of the race, it is important to do your own thing during these long time trials but the competitor inside got the better of me.

The usual highs and lows of a long race are well separated and in general I am feeling very good, moving into 4th place. I hit a real low around 180km, my muscles hurt as I make use of the final fast flattish section into T2, I just want to be off the bike now. It coincides with a little rain and wind. I am also worried that I have ridden the bike too hard as I realise my split around 6hrs10 is 20mins faster than planned. I would soon find out! I enter T2 in 4th with 3rd and 5th very close by.

I wasted no time in transition; my support crew had everything ready and do a great job. Time to test those running legs. The Celtman run begins with a slight uphill that gradually steepens before hitting the Coulin pass. I had trained specifically for this in my long bike brick sessions, always running uphill. I was side by side with a Swiss competitor to start. A little doubt creeps in and I fear I will blow up if the pace increases. We too and fro a little up the hill. I decide to take a chance as the path steepens and heads into the trees near the top of the climb. I know I am on borrowed time as I increase my pace and it hurts, but I needed to open up the gap. Through the 15km Coulin pass I continue to push at every slight rise and technical section. The pain is worth it as I enter T2A with a few minutes gap. The mountain has been visible for the last 18km section, looming in the distance, ominous but beautiful at the same time.

I meet my support crew in T2A and am glad to see friendly faces who once again look after me, sorting water and jelly babies and giving words of encouragement. We enter the mountain and things start to get really tough once the path steepens. The highs and lows intensify and become closer together. Steve my good friend and support runner holds me together and pushes a great pace up the hill. The hairs on the back of my neck stand up as we are piped onto the first summit an amazing feeling I will never forget.

We are gaining on Johan and Stuart in 2nd and 1st, but I know I have very little left to give. I am going to have to dig deep and risk everything to take any more places and I don’t even know if I can. Moving into 2nd takes the last of my reserves and I know that from now on I will be racing with my mind. Johan passes us on his way down from the summit. He looks so strong and I try to do the same, running uphill a little which is now very difficult with cramping muscles. On the final descent to the road the technical nature of the trail becomes torturous, every step hurts but I know I cannot slow down or stop. Fear of being caught and the thought I may still catch Johan drive me on. I think back to promise of giving my all today. Steve holds me together again, says all the right things and does a great job.

In the back of my mind I am dreading the final 7km road section to the finish. I know Stuart is a great road runner and I have nothing left to give. Thoughts of catching Johan are long gone as I am told he is 15mins ahead. That is some descending as the gap was less than 5min at the top of the mountain! My girlfriend Jo joins me for the final road section and I am so glad to have someone there and my support crew are never far away in the van. It really is survival now and the flat 7km section seems to take forever, the 4min50-5min km are being run on will power and I just want the pain to stop. As Torridon comes into view my mood lightens a little. I have been in a pretty dark hole since the top of Beinn Eighe and the thought it is nearly over provides some light. I think I even manage a smile as Paul asks me to wave (from the finish line I can see but am running away from!) running along the beach onto the final climb up the road to the finish.

Crossing the finish line I feel a little teary as the emotions of the day and months of hard work hit me. I could not have dug any deeper or raced any better on the day and I know this. I also could not have done it without my amazing support crew who were there for me during the highs and lows of race day and the months of training before.

Massive congrats to Johan on his great win and an outstanding course record, I have a feeling that will take some beating and will be safe for some time to come and to Stuart, who raced so hard at the front all day and has been an inspiration in my training. Also to everyone who started/finished Celtman, who put the work in to get on that coach at 4.15am and set out on the adventure in the cold water. That’s the great thing about Celtman and what makes it such a special race. Everyone is a winner regardless of time, position or t-shirt colour. Long may it stay that way! The local support for this event is phenomenal and thanks to everyone for welcoming us, volunteering your time and making it such a special day. Hopefully see a few more of you racing next year! Did I just say next year?? There is a surprise!

Thank you to Zone3wetsuits, Trec Nutrition and PushCartel for your help and support so far this season. Also to Lyon Equipment, the La Sportiva Bushidos served me well!

Steve and Jo, my amazing support crew, I could not have done it without you. Thankyou!!

Photos courtesy of MovieIt, Sampo Lenzi, Mark Appelton and Alligan Photography.

Celtman 2014!!

So the entry has been accepted for what has to be one of the greatest races on the planet! So psyched, training is well underway and has been for a month or two. Will be updating about that in a futre post. In the mean time here is a short video about training in the mountains for extreme triathlons. As someone once said 'Aint no trainin like specific training'. Enjoy!

Wasdale Triathlon 2013

Great movie of a fantastic day. Will be back next year for sure! Enjoy.

Thanks to TORQ Nutrition, 9 gels, a litre of carb drink and a bar saw me through 7hrs35mins of hard racing, and INOV8 for producing the best off road shoes on the market and a fantastic new vest pack that is available in the spring.

Racing the Wasdale Triathlon

The Deepest, Steepest, Highest, Hardest half iron distance triathlon in the world! In a previous blog I spoke about my dissapointment last years race was cancelled, so much so that I went and did the course anyway a couple of weeks later. It was a tough day out, took around 8 and a half hours to complete and certainly felt very hard mentally and physically. But the question of how it would feel to race remained unanswered and had been nagging away for 12months...

I had decided to concentrate on mountain running for the first half of my season and had a good start but ended up injured in June. If this had not happened I am not sure I would have raced Wasdale, I had done the course, knew it was hard and my head was fully into running mode. Some open water swimming through June and July, along with a bit of biking whilst recovering got me thinking though. I felt it might be too late a start for a peak performance, but I could just see what happens. In a way the pressure was off, so I did what I do best and got stuck into training, focussed and slowly but surely felt the fitness coming.

After a last minute descision to race the Buttermere Triathlon and a good finish (sixth) after a big weeks training I realised I felt strong just at the right time. Things had worked out and it was just a case of keeping focuss for a couple more weeks before the main event!

Buttermere Tri

We travelled over the night before and I felt about as relaxed, focussed and confident as I ever have before a race. I knew I was fit, I knew I had worked hard, I knew I had no issues with injury and I knew what to expect.

Sunset over Wastwater

Swimming in Wastwater is amazing, its so clear it feels like you could drink it and the backdrop of mountains, scree and a clear sky are wonderful. I swam well (for me!!), did not get too cold and came out of the water ready to get out on the bike.

Now this bike is hard and a headwind going up Hardknott first time round and up through Cockley beck to Wrynose did not make the start easy. The first climb of the day out of Wasdale woke up the legs, my heart rate reached 180BPM on Hardknott and after that things settled down till the return leg over Wrynose. Wrynose from Langdale always feels hard, but I had prepared my mind for this section knowing how it would feel. At the top I said out loud out my mantra (suffer) and other positive encouragement, just to let it out, I find this helps me relax and things feel a little easier. The sun shone throughout the bike and it really is an amazing ride, mountain scenery all around and a technical course that requires concentration. Descending Hardnott my triceps, shoulders and back started to burn. Too much braking perhaps ;) but also just manouvering the bike. Out to Gosforth is a relatively fast section and my legs still felt good. The last three miles into T2 where tough though. My legs had crumbled in the strong headwind and my back was struggling too. Seeing the legend Joss Naylor fixing his roof was a highlight of the day. His words of "git stuck into it lad" stayed with me throughout the run and brought a smile to my face at a time I needed it.



Coming into transition I was unbelivably psyched to get out onto the run, the atmosphere and encouragement in T2 helped with that and I set off. I knew the cramping hamstrings would soon go and I had told myself I would not walk any of the way to Styhead Tarn. I kept my "jog on" (thanks Joss!) and remained focussed all the way to the end of the corridor route and the final steep pull onto Scafel Pike. Friendly faces greated me and I enjoyed the technical descending down the mickledore and the ascent of Scafell. Running with Rick Stuart helped and we worked together, pushing each other on. On the descent to Slightside we swapped places but I was in full race mode and made the descion to push hard to Eal tarn, knowing I risked cramping or blowing up. Cramp I did but only when I made the mistake of trying to walk! This push really hit me hard but it seemed to have paid of until....



"How we doing Mate??" I heard from behind. I thought Rick had caught me but then realised it was my good friend and training partner Ben Abdelnoor. Oh dear. I felt I had nothing left in the tank. We both pushed and I started to fall behind over the last climb. I tried to push, shouted a bit but watched Ben slip over brow of the hill first. At that point I knew I would not catch him. However on the descent I noticed I had gained a little. Then a little more. Then I caught up at the end of the descent. My confidence came back, as did a little extra in my legs. We ran towards the finish, up the valley side by side, shared a drink of water and talked about cans of coke and ready salted crisps. During the water share my bottle fell to the floor as Ben handed it back, but he stopped and waited as I picked it up, true sportmanship from a great man. The pace increased on the final section of road and I pipped Ben by a second at the line.



So how did it feel to race the Hardest half ironman in the world? Hard, very hard. On the day I could not have gone any faster, I truly emptied the tank, then scraped it to finish in third place with a time of 7hrs35mins. Doug Roberts (Great Blog) spent the whole day out the front, on his own and destroyed the course in a time of 6hrs 44mins, a remarkable time and testiment to the superb athelete that he clearly is. The ladies winner was Eleanor Haresign in a time of 8hrs 37mins.

In all a fantastic day. Thanks to Mark, Christine and all the marshalls for making it happen. It truly is a remarkable race and I feel proud and priveliged to have been a part of the first and certainly not the last...Just need to find 45mins from somewhere...A motorcycle perhaps:).

Link here to my data from Suunto Ambit2, missing first half of swim for some reason??

http://www.movescount.com/moves/move19290340

Injury sucks but its part of the journey

Have not posted for a while but have been fairly busy. Currently injured and getting fat but am on the mend thanks to the coach! Diagonsis is build of of scar tissue in the glute. Strange thing is I was not even aware it had been injured till my back went into spasm and I could barely walk for a couple of weeks. Shows the importance of regular massage and maintainence work that I have neglected up till now.

Decided to leave the triathlons this season and do a proper mountain running race season. The target races were to be the British Championships, Snowdon and possibly Ben Nevis. I also had a long term goal in mind for next year, to represent Northern Ireland at mountain running.

I had a great start to the season and ended up getting picked for the Northern Ireland team for the Home Countries international race! Total surprise and a year earlier than I had thought possible but I had been training hard and racing well so I guess it was deserved. Goes to show if you put the effort in, throw your name in and have a go it can happen. It was a very proud moment for me and a fantastic day. The course was two laps of Latrigg then carried on to the top of Skiddaw. I gave my all on race day and was second counter for our four man team. Way off the front pace but not too far behind some fell running greats such as Lloyd Taggart and Joe Symonds. In hind sight should have probally gone out a bit faster at the start but thats easy to say.

                                      

A day after the race my glute felt tight so I went in for some treatment. It was the second race of the British Champs the week after at Yetholm so I was keen to try get it sorted. A couple of runs later I could barely walk and realised there may be a serious issue. Rested for three days, started at Yetholm but had to pull out half way. Two weeks later I still could not walk without pain. Bummer. No Snowdon or Blisco in the British Champs.

So a rethink and refocus is on the cards. I could still be fit for the Peris Horseshoe in mid September but we will see. Would also like to get back over to NI for a race or two. No point in rushing back though.

Celtman this weekend so best of luck to all competitors. The weather is looking hot, hot, hot so dont forget the suncream! Kind of wish I was there but maybe next year, with a much improved, potentially devastating run :)

Also heads up for Wasdale half ironman. Got asked to talk about the course for some videos being the first person to complete it. MovieIt have done a nice job, not sure about the ugly mug speaking though!