#cutgate in the snow

Got up today at 6, drive towards a full mon setting in a clear sky until I reached Langsett reservoir car park. Then wearing my most suitable winter running attire I ran to the cairn at highest point on Cut Gate then came back down.
Normally a very good run, today a fantastic run. Snow covered the whole route, up to 6 inches deep in places.
Hard work? Yes. Satisfying? Oh yes!

#WinterTraining "Regime"

This is what I am trying to do over these cold weeks.

Ride to work (40 miles round trip) once a week.  As usual, meetings and such like have meant that I cannot often squeeze more into the week.

Run a couple of nights (approx 60 mins) with head torch over local common and through woods.

At weekend, one long type exercise, either a 2-3 hour bike or 90 minute run, maybe a shorter run on the other day.

This will tick over till spring.  A couple of adventure race entries would be nice, but depends on how the family are feeling.

#DeadToenails

At last my toenail has fallen off.  Those that follow this blog will know that it has been black and "coming off" since the beginning of August Tour of Bradwell ultra marathon in the Peaks.

Well, today it finally decided to fall off.  The new nail is over 50% grown, there is no pain and I am running again.

#Autumnfitness - Love and Hate

It's now December, well into autumn.  This is generally a miserable season for going outside, but I have tried to pair up each negative with a positive:

:-(   Headwinds are sent to upset me every morning I cycle to work.  Nasty, nasty invisible energy sappers that make me work too hard for 6:30am.
:-)   The way home is nearly always a cracking tailwind - 30mph here I come!

:-(   Darkness envelopes a huge chunk of the day.
:-)   I get to run wearing my Hope One headtorch - what fantastic kit, built to scare creatures in the woods.

:-(   The dropping temperature means I have to wear loads of extra clothes.
:-)   I get the chance to wear those extra clothes I own.

:-(   Everywhere is wet and muddy.
:-)   Everywhere is wet and muddy.

:-(   I have put on a couple of pounds as I have not managed as yet to cut down my food intake from the summer.
:-)   All my clothes that are too big for me in the summer are now the correct size again.

:-(   I have to put my Look road bike to bed for the winter.
:-)   I get to use my cross bike as a winter bike.

What to do in good weather

Got up this morning early.  I was ready to go by 6:30. But what should I do? Should I run over Cut Gate? or cyclocross Cleveland Way? How often do we see such nice weather this time of year?
Final choice was simple, with such weather I can't waste chance to go out on best road bike, the one I won't touch in bad weather when I will run/mtb/cyclocross. 70Km from home and back in plenty of time to go swimming with Laura for second day in row.

#3peaks Results and Analysis

The results are in from 3 peaks.  Nice picture at http://www.flickr.com/photos/sfleming/6181362333/.  Those interested in the results I was rider number 515.

As this was my first 3 Peaks I look at it as a learning experience.  At each checkpoint I made plenty of places but the nature of the largely singletrack and rocky terrain means that overtaking is very difficult without suicidal bike wrecking manouvres.  I now understand the reason why the speed from the off was never much below 28mph until the base of Ingleborough.  If you get to Ingleborough in top 100 you will finish in top 100, if you get there about 450th you will not get into top 100!

Bike setup was as good as I could have made it.  I should have jumped up and down on the saddle to ensure it was bolted on tightly enough - noted.  Sorry to Shimano but my Tiagra g/set is going, each time I went for brakes the levers sideways movement made grasping them with muddy fingers very difficult.  Sram it will be.

Completed #3peaks

Wow what an experience, 3 peaks simply rocks. Finished in 4hrs 41 mins 46 secs. It hurt quite a bit but was really enjoyable. I've never seen so many spectators encouraging, banging cow bells and cheering. All for me.
Went over bars on Ingleborough, seat came loose on way down, had to stop on way to Wernside to fix it. Other than that no drama with bike. Think it may be time to check wrist, I found it difficult to hold drops on all descents, off Pen y gent I was holding one drop brake and one cross top-not a good look.
Ah well thats it for this year I think.

Registered

Made it here  to Helwith Bridge, start and finish of 3 peaks cyclocross race, signed in and ready to go. 61Km to go.

3 peaks cyclocross kit

Weapon of choice: Trek xo1 with hope/mavic wheels, TRP v brakes, gobi saddle, 11-32 cassette. No support, no spares other than what I carry.
Nerves going crazy now. I have read a few blogs, so many people have 2 or even 3 bikes and god knows how many wheels. There should be rules about such things.

My bike is ready but am I?

Today is Friday, on Sunday I am riding the @3 peaks Cyclocross race, look for me in the @yorkcycleworks kit.  It is widely regarded as one of the most demanding one-day cycle events in the world.  I've spent hours this week checking and rechecking my bike.  I am proud to have managed to put a 32 tooth cassette on the back with my 105 rear mech.  (Thanks Sheldonbrown.com) by reversing the B tension screw.  I have even cleaned the bike and made it shiny!

I, on the otherhand, am not really ready for the demands, I feel bit poorly really and have rested (in terms of training) all week, last week I did very little as well.  I am afraid that work tiredness has caught me out at the worst time.  Ah well, little can be done.

Good luck to all competitors on Sunday, I look forward to the photos.

Kielder 100 Bailed

Well I went, it rained, I still rode. Rode until my bike simply stopped working, my poor, poor Yeti is well busted.  I managed to go through 2 sets of new brake pads, the front mech will not drop down chain rings without a good kick and the rear mech gear selection is a random process.  By 50 miles having ridden straight off the course several times at the bottom of hills I decided that retirement was the safest option.  Added to this was a lack of vision as my glasses were so covered in muck and I had no part of me or my clothes that could clean them, taking them off simply allowed grit into contact lens eyes.

On the plus side my legs felt great, I had the riding in me to complete (I think), next year with more brake pads and gore gear cables.

Oh found out that only 177 finishers out of 800 odd entries, makes me feel a little better.

Early bird ride

Got up at 5:00 to go riding today. Should have stayed in bed, broke bike, only had granny ring to play with and then went over bars on cut gate into what can only be described as a lake. Well on bright side I got 3 hours riding on at steady pace and had that great feeling each time I met anybody on the trails that thought that were out early that I was out before them.

Kielder 100 Entered

Off to @yorkcycleworks ASAP to get Yeti fixed because as the title suggests I have just entered the Kielder 100 MTB marathon next weekend.  I blame Fraz is all I can say.  I have no target for the event though obviously top 30% of finishers is where I want to be.

My nail is still there

Will I lose this nail?   Still black after ultra.

Being ill is rubbish

Rode @yorkcycleworks chain gang last night, usually struggle and get dropped at some point later on when pace is really cranked up but left early last night, heart rate near max as soon as it was my turn on front which is not a good sign. Try again another day..........

Riding in Normandy

Just returned from week in not so sunny France. Managed to restart some semblance of training. Decided to rest running muscles until I've seen a physio, took road bike and managed 5 good rides of 1.5 - 3 hrs.  Normandy is quite hilly, a bit like the wolds so I reckon some useful climbing training was had.  It was great in a geeky way to ride my French bike in its home country and it was silent as well once I'd played with seat post and collar and water bottle holders to eliminate final creaks and squeeks.

My concerns over wheat intolerance have returned, I are bread in france each day and now feel terrible with poorly tummy. Is it linked? I don't know but I do know I felt better without wheat which is where I am returning.

Long Tour of Bradwell Official Results are in......

OK so I wasn't happy about the outcome of Saturday with regard to a loss of speed following my knee pain, but the results are in.

I came 37th out of 98 runners.  The winning time was 5hr 22, I achieved 7hr 13.  The slowest was 9hrs 32.

WOOHOO!

Better than this I came 11th out of 27 in my age group (40-49 yr old old blokes), the best achieving 5hr52

Not that I am at all competitive but I am sooooooo going to do another one.

Will the pain ever go away?

It is now Wednesday and my legs still hurt.  I have had a couple of days of pain before but never this long.  My quads are still very bruised internally, my toe nails are hanging on but a couple are very black and look likely to come off sometime soon.

I have to start wondering about my next challenge.  I am definitely riding the coast to coast in September over 2 days.  I have also been accepted for the 3 peaks cyclocross race at the end of September.  Training will clearly be bike centred over the next few weeks, good idea as I think my knee is possibly seriously injured and needs some real rest.

I have seen www.hardmoors110.org.uk and am intrigued - next year perhaps.

Still hurting

Oh my poor quads. How sore are they feeling?
All my toe nails are still there though, couple are a bit black.
Looking forward to a few rides in france next week on holiday for recovery purposes.

I've completed my First Ultramarathon

Well I've done it.

Yesterday I ran/walked/limped about 35 miles around the Derbyshire peak district.  I was out and about for 7 hrs 15 mins, burned 4300kcal and climbed 2050m.

It was a good day overall, after 5 km my left knee decided to tell my brain to stop, like stop NOW.  It felt as though I had trapped a nerve, the pain was in waves and really strong.  It was OK as it only hurt going uphill or downhill.  Hourly doses of a couple Ibuprofen put paid to most of this pain though my speed was seriously cut down.

Having finished and removed my footwear I saw that most of my toes had gone interesting new colours, looks as though I may have sacrificed a couple toe nails over the day (running downhill)

Today I feel as though I have been in a stampede of overweight hippos, my knee is starting to move more freely and the scrapes and bruises I got falling over are becoming less significant.

Overall, I wish I could have run faster but am really pleased with myself for not giving in.

Three peaks cyclocross race is next..........

Injury time

Ok so I should know better than to try to train hard at the end of term. I have managed to injure my achilles tendon whilst running over cut gate in the peaks. Ultra sound and massage have helped loads, rest is what I need though. Guess I will focus on the bike for a week or so.

On the positive and with huge excitement I have been accepted on the 3 peaks cyclo cross race this year. Brilliant!

What's happened recently

Training has continued pretty well since my last post.  Last weekend I ran over 20 miles into York and back, felt ok with not too much pain over the following days.  Then rode shop chaingang Tuesday, managed to stay on for first time in a while so really pleased about that.  That is it for this week.

This weekend I am riding the Marshbrook CRC Marathon, they say 75km with a few up and down bits.  Looking forward to that.

Most exciting is my entry for the 3 peaks cyclocross that I put in today.  I am in the draw, results of entries out 17th July.

Training continues, new achievements

Tomorrow I am 41 years old.  Regardless of this, today I ran my first ever marathon distance.  To make it more challenging (some would say) it was off-road.  It took me 3:45hours and was really good fun.

Right now I feel OK, a little tired in the legs, but expect to do something tomorrow.  Details of the run are on mapmyrun.com, search for turnernoir

<!-- Start MMF Embed Tool -->
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<a href="http://www.mapmyrun.com/routes/view/37996514%22%3EHole of Horcum - Goathland Off Road Marathon</a><br/>
<a href="http://www.mapmyrun.com/routes/?location=Ryedale, United Kingdom">Find more Runs in Ryedale, United Kingdom</a>
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Recovery Flapjack Recipe

Here is my special recipe for recovery flapjack.  It is really near to a 3:1 carbs:protein ratio and tastes really nice too.

330g oats
250g peanut butter
60-100g butter (depends on personal taste)
4-6 tbs golden syrup

Melt peanut butter, butter and syrup in pan.
Stir into the oats
Pat flat into a 20cm square tin (or whatever size you have)
Cook for 18 mins at 160 deg

Cut into 6 pieces

Each piece provides approx 55g carbs and 18g protein

Alternatives:  Add fruit to mix or smother in nutella to serve

Run forest run......

Legs tired today.  Probably due to
18 miles sunday followed by 9 miles monday. Chain gang ride tonight, then rest wednesday.

Great run today

OK so I am getting worried that I am enjoying putting one foot in front of t'other a little too much, some days perhaps as much as I enjoy cycling.

Ran from north side of York today, round some of the walls before setting off down bike path to home.  Ended up running 17.5 miles in 2:30.  I do need to get some serious miles into my legs which ache quite a bit tonight.

Back to reality now, I aim to do a couple of rides this week aas well as a couple of runs, cut down to 2 rest days.  Of course the weather could have quite an effect on this plan.

Good week work

This week I have managed 65km bike monday work and back, 60km chain gang tuesday which frankly killed me (must work on real speed me thinks) and then 20km run wednesday. Thats it till next week as funeral to be at sadly.

Commute to work and back

Clocked up 62km to day riding to and from work.  Kept good speed both ways, Selby bridge is now open so no more ring road hell.

Time to decide on a replacement challenge

I am going to do a couple of events this summer:

The Long Tour of Bradwell 2011 - Saturday 6th August 2011 - 33 miles/6300 ft of ascent of magnificent (but tough - you have been warned!!) fell running in the Dark and White Peak District. A round of the 2011 Runfurther series (http://www.runfurther.com/)

and:

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales National Park every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK.

So, an ultra-marathon run that will take about 6 hours and a 5 hour bike ride up and down the Yorkshire 3 Peaks - reckon thats tough enough!

Tried running today

Went for run today. fancied pushing myself for couple of hours but got a bit silly. Ran 25km in 2:08, would and could have gone further but had to get home. Think I need new shoes though, feet a bit sore.

Replacement Challenges

Following my previous post and huge disappointment I have spent some time looking for suitable replacement challenges worthy of sponsorship.

I have come up with (so far):

3 Peaks Cyclocross (ride a bike up and down Pen y ghent, Whernside and Ingleborough as fast as possible)

Coast to coast bike ride (within 2 days)

I am looking for running events - more to follow.

Major Problem with Kielder Ultra

Dear Mark,
Cancellation of Kielder Ultra, Sunday 26th June
I am writing to inform you that we have had to cancel the Kielder Ultra Duathlons and 30k multi terrain run which was scheduled for Sunday 26th June. This is due to the low number of entries which would not be sufficient to cover costs to stage this as an event. We were hoping for a better response for this event but this has unfortunately not been the case.
I apologise for this and a  full refund will be posted out to you.
Regards,
Ian Mulvey

I AM VERY UPSET ABOUT THIS - BUT HAVE A PLAN B

I am currently searching for a new event(s) to replace this one with of equal or greater severity.  Watch this space!

End of my rest week

This last week has been a proper rest week for me in terms of training, though strangely I got to the end of another tough half term at work totally drained physically and mentally.

Ah well, to get back into things I rode a cyclo sportive out of Richmond.  85 miles with some really big Yorkshire Dales hills and a killer of a headwind for most of the day.  Yes, day is the right word as I was in the saddle for 5.5 hours!

Feel good after the ride, rest week was a good idea.

Next week I need to fit in a couple of rides and runs and some more "brick" sessions.

A "brick" session is a combined exercise session, so I will go for a run and then immediately jump on my bike to attempt to get my legs used to the pain of transition uuuurgh.

Anybody reading this and wondering why I am writing a training blog please visit www.virgingiving.com/MarkMckie for more details