DGtri Athlete - Simona Carena

Friends of Mick ‘n’ Phil Half Marathon

On 11th March I attended my first race of the 2012 season at Draycote Waters Reservoir: “Friends of Mick ‘n’ Phil Half Marathon”. The race in its second run, after a 2 year gap, and it is held as a charity event to help these two lads, who are a known figure on most local races and have run countless Marathons for their full story:http://micknphil-marathonlads.com/index.php.

The weather forecast was most promising with sunshine and clear skies and very moderate temperature for March witch gave the option of shedding the winter layers, with the added bonus of a bit of a breeze around the lake shore. The race consists of 2 and ¾ laps of the reservoir, on the tarmac surfaced service road, with well clear mile markers and timing chips. The route winds itself amongst a shady and hillier side and on long and flat exposed dam walls on the other. Ample car park and facilities also make this venue an ideal race location and if you live close by like me, a pleasant training ground.

The field comprised of 200 runners with a high ratio in the veterans category, and by 9 am the place was swarming with lycra clad people and their fans and supporters. I got there early to bag a good parking spot and to enjoy a last cup of coffee in comfort before warming up. It helps with race nerves!

My plan was to hold back a bit on the first three miles and then wind the pace up a bit hoping to get a big chunk off my current PB on this distance. The preparation this winter has gone very well. In the 3rd year of Dermot’s coaching I feel I am still improving considerably on all disciplines, but I am feeling also much fitter and less tired. I have also benefited from nutrition guidance from Johanna Calleja. Notably my recovery from training and overall health seem to have improved, little I knew my already reasonable diet could be harbouring a lack in selenium, zinc and copper (I did not know you even ate these minerals!) Plus I have to say I have managed to shed some pounds in the process witch always helps!

At the starting gun it was a very civilized affair, partially due to the timing chip that allow everybody to get their real time, so no jostling for position, and there seemed to be space for all to get under way. The first 3 miles went very well and I felt it was quite easy even on the “undulating “ part of the course. Then a few flats sections on the dam walls, with a small hill thrown in between and lap 2 was under way just short of mile 5. Up to here the average on my Garmin was of 8:38 mm

Here I have to make a confession. With me was running my Fairy Godmother, Bill (well they came in all shape and sizes…) who turned up on his bike got changed and once I named the desired finishing time took care of pacing with Swiss timing precision.

So on to lap 2 and the second trip over the ups and down was getting a bit less easy, but I felt good and my legs felt strong. I hoped I could have pushed a bit more at this stage, but somehow I did not have the breath to go with it. However I knew that I was going well as we were still averaging 8:38 mm and on course to a very good finishing time. It cheered me up some of the competitors commenting at this stage on the course description with a grumbling: “undulating my ***”.

Down on the dam walls, passing the finish line for the second time and grabbing some water, and knuckling down to a fast mile between 9-10 before facing what now seemed slightly steeper hills for the last time. All was well and from the splits it was completed 8:36 mm so not a shabby job at this late stage! The next 2 miles were a bit less fun, but I kept at it, having Bill to follow was certainly one less burden, although at one stage I felt quite a bit dizzy up one of the last inclines, but unlike my last race on this course in 2009 I did not feel that it had the best over me! ;-)
Completed mile 12 with relieve, now left a sharp downhill and a turn on to the flats for a sprint finish. Well not sure we can call 8:15 mile a sprint but my legs were going well, I was just struggling to keep on top of them. Thanks to Bill’s tips and encouragement though I managed a strong finish at 1:53:15; the most even paced race all the way through still at 8:38 mm. and placing 12th senior female.

I found the event well organized, marshalled very well especially on blind corners, enough water station and a respectable goody-bag, but of course the stunning weather adds something special to a day.

I am very happy with the result, and it is a further confirmation that the training set by Dermot is spot on as we managed to take away another 5 minutes on this distance and my legs are not that sore today, and I am looking forward to more training and racing under his direction!

SIMONA

DGTri Athlete Report - Simona Carena

Hinckley Half Marathon

Hinckley Half was my 3rd race of this season, second half marathon and the last event before going in to the Triathlon season proper. I was aiming at another PB after the good run at Milton Keynes in March and the Duathlon in April, before shelving the long runs until next year as I felt confident that my running has been coming along very well.

The race its held in a rural venue, is extremely well organized and marshalled by the local running club, and has a short travelling distance from home. With timing chips, 5 water stations, very friendly crowd, car park within 2 minutes of the start/finish lines and low cost entry it is hard to ask for anything more! The course is undulating and from previous experience it suits me down to the ground and I was very keen to compete here. However the plan had to change as after the Duathlon in April an old injury on a knee flared up, and left me wondering if I would be able to take part in the race at all.

Thankfully Dermot came back within minutes with a changed plan, and a catalogue of suggestion that would allow me not to loose any fitness. The last 3 weeks saw me floating vertically in the pool besides the usual swimming, biking and conditioning. My trust in Dermot’s ability is such that although in my mind I could not quite comprehend how aqua jogging would maintain running fitness I literally jumped in at the deep end with the “belt of shame” and got on with “gusto” to the annoyance of other pool users and lifeguards… ;-)

Race day dawned and I have to confess that I had still some reservation about competing as only been able to string a few short runs in the previous week to test how the knee reacted. The plan in my head was to run without pressure and get a lift back if at any stage things got too uncomfortable.

I was very conservative in the first mile, boxed in the crowd anyway, as the course winds it way along narrow country lanes with a field of one thousand runners, but after that I made up a bit of time as surprisingly my knee had settled at race pace. Also I felt I had bags of energy due to such a long rest from running... or was it frustration?

Things seemed to be on an even keel so I kept going and only after 6 miles I started to feel a bit tired. My HR was higher than normal and possibly causing the feeling of slight fatigue but the legs were fine on dry land!

Dermot suggested in the last week also a bit of specific strengthening work on the knee, and I felt both leg strength and added flexibility that I can associate from the work in the water.

Up to mile 7 my splits were very good but I somehow figured out that later on things would change as after all specific tempo and speed sessions have been missed in the last weeks. Equally I was just very happy to be running and hopefully completing the distance. The sun was shining, the breeze was fresh and so I was just enjoying the feeling of being out there and trying to be as smooth and fast as possible without overdoing it and blowing up, hence I decided to ignore the watch and just try to do my best.

All the positive mind frame can only do so much over matter and by mile 9 to 11 life got a bit hard up the hills as the missed run sessions presented the bill: I was consistently slowing down, and feeling heavy legged. After mile 11 the course is mostly gently sloping downhill and that somehow help me to perk up. I started thinking of the finish line and managed to ignore some minor cramping and work to get my average speed down.

To my surprise I did cross the finish line with a PB of 7 seconds, which was not expected at all: Dermot said I would maintain, not improve my fitness!  Overall I finished just in the second half of the mixed field some 350 places in front of my last race here, and 93rd out of 332 ladies.

Credit has to be given to the coach for adapting the plan and coming up with so many good suggestions that help me stay focused and allowed me to stay positive and fit and grab a third PB in a row!

Simona

DGTri Athlete Report - James Harman

The Story so far. My Triathlon Journey. I come for a varied Sporting background but mainly Rugby for 16+ Years at my Local Club Coalville. I didn't bounce too well after i hit Thirty and to be honest wanted a new Challenge. A Friend recomended i enter a Triathlon and towards the end of Season 2009 i entered Barton Marina Standard Distance Tri. I Finished the Tri in 3hrs+ which for a 114kg Athlete at the time i didn't think was too bad lol. After that one single event i was absolutley Hooked. I always Ran as i needed to do this for Rugby but Swimming and Cycling were completley Alien to me apart from nipping out on the Mountain Bike now and then. I read and Studied the Internet for Hours looking at different Training Programmes, different Training Routines, Swim Drills, Run Drills Brick Training and designed a Programme for myself which did suit me at the time. I entered 2 More Standard distance Tri's and then did IMUK Wimbleball Half (The Hilly Half) in 7hrs 23mins a little slow you might add but again i was around 114kgs so still not a bad result. I am not one for excuses but also had a Puncture and while changing the Front Tube lost my Nut from my Front Skewer! Nightmare!!!. I was Gutted and almost in Tears that i may not be able to finish the event as my kids were watching me and i wanted it so bad.

I remember going over the Finish line and that Feeling. I had never felt anything as good since the Birth of my Son. Not as good as the Birth of my Son but pretty close i can tell you.

A week after the event and Ironman Blues had kicked well and truely in i entered one Final Race that Season which was the Full Boar Market Bosworth Tri a low key but Fun event ran by my Club Members (1485 Tri Club, Robbo). I suppose your wondering where this is leading to and here's where Dermot comes in. Under my Wiper after the was a Flyer advertising Triathlon Coaching supplying a Training Programme and one to one Comms through email. I had decided that i had gotten myself as far as i could and needed someones Expert input if i was to go all the way and Finish a Full Ironman. I got in touch with Dermot and in October or Nov 2010 Dermot was Coaching me. I paid and entered the Hilly Half again for June this year 2011 and Full Ironman Bolton in August this year also. Dermot also recomend i find a Half Marathon to enter early 2011.

We started the Training Programme quite steady and my thinking at the time was maybe a little too steady but i Trusted Dermot and did exactly as told just adjusting sessions and sessions times when i had to due to work or Family commitments.

Late November to early December things started to pick up and the Training really kicked in with Dermot pushing and giving me new Sessions which were both Interesting and very Challenging, Sometimes too much so but i kept on pushing. I went through some pretty dark times with Training during the early few weeks, You know the feeling why bother?, Whats it going to prove anyway? its too much and all of those negative thoughts you get in your head at times but i stuck with it. I didn't really enjoy Running on its own as i found it was Boring but necessary for Base Fitness however i was not really improving in Speed or Endurance as i did not have the Knowledge to know how to improve. Dermot was providing me with Sessions working in Different Heart rate zones for different time periods and pretty soon i was getting for me quite fast and able to hold a good pace for longer periods of time. On a good day 8:30min Miles for 6-8 Mile distances and i'm happy with that. I finished my First Half Marathon in 1hr 58mins which i am over the Moon about. I am still 109kgs and the Conditions were in places very Muddy and by no means Flat. I think on that Day with a Flat Road Course maybe i could of managed a 1hr 50min but we wont know till next time.

With Dermots expert advise i still continue to improve every Week in all areas especially Swimming. I feel i am getting stronger and stronger. I am really enjoying the Training at the moment and so continue to push Harder. Like i said have been through the Dark times and stuck with the Training and now i'm really starting to Reap the Huge Benefits.

I had been looking at just finishing the Ironman and that for me or anybody that botheres to Train for Hours a Week would of done and been a Massive Achievment but i'm quietly confident now that for my First Ironman Finish there will be with Dermots help a good Rock Solid time!, Fingers Crossed.

Hope you are all Training hard at whatever level your are at and remember!, Dont forget to enjoy it!. We are different to 90+% of the population of the Uk and World. We are Triathletes!!!

Thanks for everything Dermot and lets Finish this!. All the best Jamie. aka Buzz.