New Year, New Niggle

For the last few years January seems to have been the month of set backs in my training. I seem to greet a new year with a new injury or a recurrence of an old one. January 2019 has brought with it the gift of a new niggle, this one being a bit of a mystery.

I’ve been struggling with my left calf. It’s not like all the calf injuries of the past that have been straightforward tears or strains in the belly of the muscle. This one is on the inside of the muscle, very close to where it connects with the shin bone. It doesn’t feel like it’s about to tear, but rather it seems to get inflamed and create a significant area of tenderness down the inside of the calf/ shin or specifically the medial tibial periosteal region. It causes lots of soreness during the first 15 minutes of running and then as I warm up it seems settle down and the intensity of the pain dissipates. As a result, it hasn’t stop me from training but it is restricting the type of run sessions I can do and it does cause lots of discomfort between sessions. My massage therapist has been working hard on it to relieve the symptoms and I’ve been icing the whole area every day but it doesn’t want to go away.

Because its not been an acute injury, a moment in time where I can pinpoint something that happened that caused the injury and because it’s not been preventing me from training I’ve been guilty of ignoring its significance, or potential significance.

But as its a massive year for me I can’t afford to ignore the signals my body is giving me and run the risk of creating a really chronic injury for myself.

So after a full 4 weeks of being in denial I finally did the smart thing and reached out to some experts for help. Firstly I found an excellent physio, Kathryn Fishlock in Newport who gave me a thorough examination and then introduced me to a bit of funky kit called an anti-gravity treadmill. It works by pulling on a pair of sealed shorts that can then be inflated to hold the body above the treadmill in such a way that only a limited percentage of overall bodyweight is being put through the legs. Thus running can still be possible whilst carrying an injury. Kathryn wanted to assess how my running gait would change as more of my body weight was reintroduced. The good news was that nothing changed and she was happy with my running action. So she came up with a few exercises to try to help strengthen this area.

Anti-gravity treadmill running is amazing. Removing 10% body weight makes a massive difference. I felt like I was running on a cloud, it was effortless. For an experienced and competent runner like me it was such a revelation so I can’t begin to comprehend just how much of a difference it would make for others who are significantly heavier and less used to running.  For anyone who knows that they are carrying too much weight and wonders what it would feel like to run without these extra kilos then go and try one of these things. It is incredible. It is a powerful way of understanding just how much better you will feel once you have got the weight off and thus should provide an enormous boost in motivation for sticking with the process of shedding excess weight.

So I got stuck into the rehab exercises but frustratingly, two weeks on nothing had improved and so I decided to take up a referral from Kathryn to see an eminent sports doctor, Geoff Davies in Cardiff . Geoff examined my lower legs and decided that an MRI was required so a few days later I was back in Cardiff for the scan.

I think he was concerned that there may have been a stress fracture in my shin. The results came back really quickly and the good news was that there was no evidence of any stress fracture and the only anomaly was a build up of scar tissue in the area of pain. His report noted that the scarring was clearly a relic of previous calf injuries as at the area of maximal tenderness there is quite florid scarring and abnormal signal in the tibial origin of the tendon of the medial head of soleus. There is some ossification in the tendon at the origin with some low-grade oedema around it. The scarring of the central tendon extends distally in the calf. The tibia is normal with no evidence of stress fracture. There is also scarring of the myo-aponuerosis between the soleus and the medial head of gastrocnemius compatible with previous injury.

 Reassuringly there is no evidence of tibial stress fracture, which was my major concern. His symptoms appear to be related to chronic scarring of medial soleus / calf which does fit with his history.

However, the scarring was almost identical on the right leg and so it was confusing to me that it could be causing pain on the left leg but not on the right. But what do I know?

Geoff’s recommendation was to continue with physiotherapy and consider a formal biomechanical assessment with Podiatrist Tom Cooper at Ace feet in Motion in Cardiff.

So off I went to meet Tom. This was another fascinating experience. Tom also works with lots of elite sports people and so I knew I was in good hands. He got me to walk barefoot over his sensor pad that built a digital picture of how my feet were striking the ground, especially where the pressure points were throughout the process of making a forward step. Again, good news in that there was nothing dramatic that was going on that could be contributing to my discomfort. He did identify a minor flaw in my big toe ( the same on both left and right foot) that creates a slight restriction in the drive phase of a step, but felt that this was not creating the pain and was concerned that if he tried to correct it we may cause problems elsewhere and so it was best to leave it be. Everyone is different and very few of us have perfect biomechanics and we don’t require perfection to perform consistently well.

We then moved into his run studio where a larger sensor mat is set up. Run shoes were put on and then I was asked to run up and down over the matting. Tom observed and built a similar footstrike profile using the data that was coming from the sensor mat. The result was consistent with the barefoot walking. Apparently, I have good biomechanics and have a very consistent, efficient and balanced run pattern. I strike the ground with my midfoot, am not overstriding and thus put very little weight through my heels. All in all, excellent feedback.

So my third expert is telling me that all the essential ingredients to effective running are in place and looking good. This is obviously great to know, but frustratingly doesn’t mean that the pain in my medial tibial periosteal region is any less!

So Tom suggested three possible routes for solving my problem. Firstly I could try orthotics, but I’ve been down this road before and found that whilst it helped in the short term it created much bigger problems in the longer term, so I am really adverse to going this route again. Secondly he is having some positive results with shock wave therapy that fires sound waves into the tissue to accelerate blood flow and healing. He has been using it for achilles and plantar fasciitis injuries and thinks it could help. I’m thinking this through right now.

The third route is a strength and conditioning programme for the Tibialis Posterior region.

My instinct told me to go with the strengthening programme first and see if we can deal with it that way.

So I’m now having to spend time, several times a day rigorously executing these tiny exercises that hopefully will help to rebuild my muscles so that the pain will disappear.

The good news is that I get feedback every time I run. Encouragingly, the length of time that I am experiencing pain at the start of every run is shortening and so this gives me motivation to continue with the rehab programme. I’m now confident that I’ll overcome this latest niggle and that it wont derail my season.

So whilst I haven’t yet resolved the problem and I haven’t discovered the definitive answer to the question about what is causing the pain, I’m really glad that I didn’t just ignore it as I’ve learnt so much by meeting these three experts over the last month.

And, importantly, I’ve now got an even wider team that I can turn to when I need help in the future.

I’ve learnt that the human body is a complex and sometimes contrary being. It can flummox experts and often there isn’t a simple linear answer to what may appear to be a simple problem. Thus, we need to be open to a test and learn approach to problem solving. Furthermore, niggles are often a result of a slight imbalance that requires a disciplined dedicated time consuming programme of dull exercises to remedy. As we get older we ignore the basics of strength, conditioning and balance at our peril.

Keep at it, its worth it!

My achilles heel

Where did the 1st 5 months of the year go? How has time flown by so fast when at times its also felt like ground hog day?

Well I guess that time will fly by when massive things are happening in life. Moving house, starting up a new business, my wife taking part in Clipper Round The World Yacht race, sadly losing my wife’s father have all been pretty massive events that have been all consuming at times. They have each created a rollercoaster of emotions that have distracted me from the groundhog day sensations connected to the recurrence of my old Achilles injury that has been lingering around since the end of 2017.

I’m not very good at being injured. Injuries get me down, especially the ones I’ve had before that I know take lots of patience and commitment to heal. Injuries challenge my belief in myself and my ability to achieve the goals that I’m working towards. The recurrence of this old injury has been particularly difficult to deal with mentally and physically so I’m just so grateful that I’ve had these massive things going on that have stopped me from becoming too self focused.

As it was an old injury I thought I knew what I needed to do to sort it out. So whilst it was frustrating to not be able to do any quality run work around Christmas I didn’t think it was a big deal as I’d spotted it early and I could focus on swim and bike improvements instead. However it didn’t respond how I’d imagined it should.

It crept up on me and then before very long was no longer that 5 minute irritant at the start of each day as I got out of bed and struggled to get off my heels until a bit of blood started flowing and the tendons warmed up. A 3/10 pain whilst running slowly became a 7/10 and despite lots of ice, manipulation, rest and strengthening work I couldn’t shake it off. So towards the end of January I decided that a 200 mile round trip for a consultation with my brilliant physio Adam Eustace of Modus Physiotherapy in Crowthorne was required. He gave me reassurance that it shouldn’t derail my season as biomechanically everything was pretty good but I needed to rest it before beginning the rehab road. So that’s what I did. No running for 3 weeks, then aqua jogging, eccentric calf raises and once I could hop for 30 secs pain free I could then begin the return to running. At this point I cancelled my early season duathlon race programme and whilst this was disappointing I was very clear in my mind that this season was all about being in tip top form for the 70.3 World Championships in September, so it was definitely the right thing to do.

The return to running was a real high point of my winter even if it simply meant one minute jog followed by one minute walk, ten times and then building very slowly from there. However, it wasn’t straightforward and after about a month of building slowly I got all the way back to running easily for 40 minutes when it went again. I was now back to square one, total rest followed by the same disciplined approach to rehab. Still no change and by end of April I was starting to panic a bit inside. Was I going to be able to run again? Adam had once told me that an Achilles injury is like a dog: its for life not just for Christmas and that it needs to be constantly looked after. Despite doing everything to keep it strong I was beginning to have real doubts about my body’s ability to bounce back again.

Taking the decision that I wouldn’t be able to compete in one of my favourite events, the European Middle Distance Championships in Denmark was really hard and it did begin to catalyse my doubts about whether I’d even be fit enough to take my place on the start line in South Africa in September. So I got back on the phone to Adam and through a few chats he both reassured me that there was nothing fundamentally wrong and also identified a possible hole in my rehab. The Achilles is supported by both parts of the calf (soleus and gastroc) and I had been focusing predominantly on exercises that would build the gastroc. Perhaps I’d still got a weakness in the soleus which was causing the continued pain? This seemed to make lots of sense and I couldn’t wait to get going. He set me some very specific exercises and every day after swimming I was straight into the gym to carry out these new strength building exercises. Within a week the Achilles was feeling very different with the key difference being that I didn’t notice it anymore. It felt normal for the first time in 5 months and I’d forgotten what normal felt like. No aches, no shooting pains, no stiffness, no tension. No nothing. It was brilliant. I got back to running and whilst this felt very wooden at first it is now beginning to feel natural again. Slow yes, but natural and I’ll take that for now.

Last week I managed to complete a 40 min run alongside my Coach Annie. Once we finished she told me that we’d begun at 8 min mile pace and finished the session with the last two miles at 7 min mile pace. This feedback gave me such a boost. I’ve now got 3 months to build a bit of speed before South Africa, but I’ve rediscovered my confidence as it feels like the Achilles is now healed. Sport like life can change so quickly. Its only a few weeks ago that I was beginning to question if I’d be able to compete at all this season and yet now I’m excited about pulling on my tri suit for the 1st time this season. This weekend I’ve decided to give it a go at the Blenheim Sprint triathlon. I plan to take it very easy but am so excited to be taking part again and I really want to just go there to enjoy the sensation of being healed, healthy and getting my heart rate racing again. Most importantly I want to savour a well earned Erdinger Alkoholfrei as I cross the finish line. Cheers.

Nailing My 2017 Goal

I’m not really sure why its taken me so long to capture my thoughts after Dublin 70.3  especially as it was my big race of the year. Given what happened, maybe I just needed time to process it properly before sharing. Anyway, here goes.

2017 has been about getting my head around Middle Distance triathlon racing with the hairy goal of achieving a qualification place for the 2018 70.3 World Championships in South Africa. There have been plenty of ups and downs this year and with Dublin being the first race in the Ironman 2017 calendar that was offering places for 2018 World’s my thinking was that if the race went perfectly to plan then I could be in the luxurious position of going into the winter knowing that I’d secured my place on the startline in Nelson Mandela Bay next September. I could then plan my whole 2018 really early and given all the other things going on in our lives this really would be a massive bonus. Simple, heh?

To give some context to the “other things” comment, Kathy is taking part in the Clipper Round The World Yacht race next year, taking on the two massive legs across Pacific and Atlantic and so I want to be able to support her as much as possible by being there on the quayside to wave her off and cheer her back in again at every stage. In addition we will be moving to Brecon Beacons to set up our new Cycling business. This is a huge project that will require energy, patience and clear thinking to navigate our way through the complex planning process.

So if I could, maybe, somehow please get qualification nailed in Dublin it would make next year so much easier to manage.

No pressure then!

Given all of that potential self induced stress it is so helpful to know that I have learnt to focus on the controllables and ignore the uncontrollables. I had to put “the other things” out of my mind and the more I race the more I’m realising that what I love about racing is the “all consuming mental” place that it takes me to. From the moment that I wake on race day until the moment I cross the finish line nothing else in the world matters. I can leave everything else behind. I’m in my own bubble, striving to eek out the maximum from my physical self and the only battle that takes place in my head is the inevitable one with my self doubting Chimp and this is a battle to which I increasingly look forward.

Back to the controllables. I knew I couldn’t control how others did so I simply had to focus on my race and look to execute another personal best. If I could do this, then who knows what might happen…..

I knew I was really fit as evidenced by my recent training volume and the excellent form I’d shown in my warm up race at Grafham Water. I also knew that I had solved my overheating issue by changing my cycle helmet. I knew I would be well looked after in Dublin as I was staying with Paul, my brother in law and his family on the other side of the City and this would also be keeping away from the stress of nervous athletes. I was travelling over by ferry so had my bike with me at all times and so didn’t need to worry about what might happen in the baggage hold of an aircraft. Everything that could be, was under control.

However, just when things seem to be coming together, life can give you a little reminder that things don’t always go smoothly. I picked up a slight injury in my final proper training session on the Wednesday before the race. My right calf tightened up so did the sensible thing, abandoned the session and went off to see Gemma my brilliant physio. She got to work and went really deep into the muscle, taped me up and told me I should be ok. That was good enough for me. Hearing this expert point of view was just what I needed to avoid getting too anxious about the impact this setback might have on my ability to race on Sunday. We agreed that it was best not to risk trying it out before the race so left home on Friday morning with only the slightest anxiety about whether the calf would hold up. Kathy wasn’t with me as The Clipper Race was beginning in Liverpool on the same day and I knew that she wanted to be there to support her crew mates as they set off on leg one.

I enjoyed a smooth journey across the Irish Sea and then had a seamless registration in the Ironman Village on arrival.

I then drove most of the bike course (to take away another of the possible unknowns) and was excited to discover that it should be fast with pretty good road surfaces. There seemed to be just one tricky section of 2-3km of speed bumps and I decided that I’d probably take no risks here by riding it all off the tri bars and mostly out of the saddle. On race day this proved to be a good tactic and gave me a bit of a breather before heading out into the countryside section.

Saturday was swim practice. Down in Dublin Bay the wind was howling and the water was very choppy.

Dublin swimSurely, race day conditions wont be this bad I kept telling myself as I summoned the mental courage to leap into the water on Northside. In I went feeling much trepidation. Out I came ten minutes later feeling total exhilaration. My swim demons had been well and truly dealt with as I now knew that I could cope with lots of chop and swell in the water. If I could enjoy swimming in those conditions then race day was bound to be a breeze I told brother in law Paul as we drove back to his house for a much needed hot drink and breakfast.

After a quick spin on the bike, I was ready to head back across the city to deal with dropping kit in transition. Everything was done. I was ready to go.

At 5.15 the next morning my Taxi arrived, bang on time and we were soon speeding through the sleeping city following the first section of the bike course. I was feeling good, excited and calm. I could sense that it was going to be a great day.

Conditions in Dublin on race morning were perfect. The wind and swell from yesterday had gone. The sea was like a mill pond. Just how I like it. The sun came up with a smile and there was hardly a cloud in the sky. This was not typical Dublin weather! It really was going to be a great day.

My head was clear and positive. I knew that there was no benefit to me in having a warm up jog as I would be risking filling my head with doubts that may come from any calf twinges. So instead I just had a good stretch and made my way down to the swim start area early.Dublin pre race

When the race began at 0710 I watched closely as the swimmers were released 4 at a time every 6 seconds into the bay. There seemed to be lots of space. There seemed to be no chaos. The mass of triathletes shuffled their way towards the start chute. Nerves and anxiety was rapidly being translated into excitement. I wanted to be in there. Soon enough it was my turn.

It was a beach start so I took it very gently, mindful of where I was placing my feet and careful not to run too hard. I didn’t want to risk irritating my calf so early in the race. In I went. The water was perfect. Temperature was ideal, no waves nor chop and the Irish Sea was as benign as could be possible. I had an amazingly clear swim. There was no agro at any point, even around the turn buoys and I was soon heading towards the exit pontoon on the final leg. I had thoroughly enjoyed my swim and had even had time to reflect on just how much I had improved. 1900m in race conditions now feels normal. 36:04 was a solid start for me.

Onto the pontoon I climbed and headed up the jetty towards transition. My focus immediately went to my troublesome right calf. There were a few odd sensations rumbling through it as I trotted towards the changing tent but nothing to cause concern.

Wetsuit off, helmet on, race belt on, goggles and wetsuit in bag, bag handed over and I was then moving cautiously through transition area for my bike. Encouragingly there seemed to be most of the bikes still here. That reinforced my perception that I’d swum well and I was excited to get out on the bike.

However, the bike leg didn’t start well as my chain came off and got jammed as I mounted. This was a new mistake for me. “Don’t panic this will only take a few seconds” I told myself and I was soon on my way again with some encouraging cheers from the crowds surrounding the bike exit area. Importantly I didn’t go too hard over those first few miles to make up for the time lost with my chain mechanical, instead focusing on finding a smooth rythmn, a strong sustainable cadence that would get me into my own zone. I did notice that I was passing lots of riders and no one was coming past me as the first 10km flashed by.

Into the city centre we went. The roads were closed off with Garda patrolling every junction and it was such a buzz to be travelling so quickly through this area that would normally be so busy with traffic and people.

Before I knew it I was out of the city, passing Pheonix Park and heading into the countryside to the west of Dublin. The route seemed exactly as I’d logged it in my recce. Other than that one nasty section of a couple of miles with speed bumps every 200m the roads were really good. I was clearly going well as I continued to pass lots of riders and there were only a handful of others travelling at a similar speed to me. At around 35 miles we turned back towards Dublin and there was a long section on the road towards Dunboyne where I did not see another competitor for miles. It felt as though I was the only person in the race. I had the road to myself. At first this was exhilarating but then my mind started to wander. I began imagining what it must be like to be leading these races. However, It wasn’t long before my prevailing feeling changed to exhaustion. With no one ahead to focus on I suddenly became much more aware that my body was beginning to fatigue. It was time for a caffeine gel. With this on board I was able to dig deep and rediscover the smooth cadence that enables me to stay in the present moment. “That’s better. Just keep cracking out those 75-80 revolutions each minute and the rest will take care of itself” I told myself. When I hit the speed-bump section again I knew I must be getting close to the end and as we got to the top of a nasty hill we turned sharp left and were into the park. This had come more quickly than I’d expected. It was time to prepare for the dismount. How would the calf react? I’d soon find out. The bike leg had been done in 2:27:47 which I’d later find out had put me strongly into 1st place.

I got my feet out of my shoes in good time, landed just before the dismount line and was jogging into transition. With every step I took I realized that the calf was sending signals to the brain that it wasn’t entirely happy. Was it cramp,was it muscle tightness or was it normal fatigue at this stage in a race? I wasn’t sure. Should I stop and stretch it out, should I ignore it and carry on or should I begin conservatively? I opted for the latter.

I lost a few precious seconds in the T2 tent as the racking was set up differently. In Dublin the two transitions are in totally separate areas of The City and the athletes only get to see the Start area transition. In T1 my bag had been on the bottom row of hooks but in T2 it was on the top row. In my state of exhaustion and concern for my calf I struggled to compute this information and was totally disoriented for a moment or two. Thankfully I eventually found my bag, put my shoes on and was headed out for the run. I could feel the calf tightening so slowed to a jog. At this pace it seemed happy. On a scale of 1-10 the pain settled at a 3 and so I was happy to crack on. Lets get to the 1st km marker and reassess. It felt like it took an age to get there but the positive aspect of this was that the tightness was not getting worse. Other than this I was physically feeling good and mentally I was determined and positive. With 20km to go it didn’t seem worth pushing on just yet. Once I got to 3km I tried to increase the pace, but got instant feedback that the calf didn’t like it. By slowing down the pain reduced immediately and so I took lots of confidence that I could manage this niggle and if necessary I could keep going at this pace. The run was 3 laps and during that 1st lap I seemed to be taking just under 5 minutes for each kilometer. Whilst this was slow I did think that it should be good enough to get me home. Once out onto lap two, the calf was beginning to behave. The longer I went the easier it was feeling. I stepped up the pace by about 15 secs per km and this felt better. I now knew that I would definitely finish and so my thoughts turned to the time. Using the finish line clock I did some crude calculations that suggested that I was going to set a new PB despite this calf issue. The last 5km was hard as I was tired. Its at these moments where its so important to maintain focus on the mechanics of the run action and ignore the growing fatigue. Keep it going. Don’t try anything silly in the last mile or so.Dublin703run

Making the final 180 degree turn and heading down the red carpet was brilliant. I felt so happy. I crossed the line and saw Paul, my brother in law. As usual at this moment a wave of emotion totally overwhelmed me.

Somehow I held back tears but was probably blubbering all kinds of nonsense about how happy I felt. He told me I’d finished in 4:53 and that I was currently in 2nd place in my AG. This was great news. I was bursting with pride. Could I really have finished in 2nd place? Might I possibly earn a place in the 2018 World Champs? Might another step towards my dream be taking place?

I’d find out in a few hours. We had time to go back home to change before returning for the awards ceremony. The result was confirmed . I was 2nd in a time of 4:53:16 and that meant a place on the podium but not necessarily a place for South Africa as there was only one guaranteed slot in my AG. Picking up my first trophy for an Ironman event felt significant. I was really proud. Dublin703podiumIMG_5035-3Then came World Championship slot allocation. I waited nervously to discover if there was to be more than one slot for my AG. It was confirmed that there was just one slot available. Damn, maybe it wasn’t to be on this occasion as the slot is obviously offered to the winner. Liam Williams, my AG winner did not respond when his name was called. Three times they called him and still he didn’t respond. Wow, the slot was going to be offered to me. I didn’t need to be asked twice. Yes please I’d like to take it. Thanks Liam, I owe you one.

South Africa here I come in September 2018.

Over the next few days I walked around with my World championship coin in my pocket at all times. I kept showing it to people, whether they wanted to see it or not. I was so proud. A few months on I’m still just as proud and I’m still just as excited about what next year has in store. It really feels like a breakthrough and given that I’ve set a new PB whilst carrying a calf niggle I know that there is still so much more that I can do.

 

Faster after 50 is real. Just how fast though, is the exciting unknown. Bring on next year to find out.

2016 Race Year Review

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2016 has certainly been a year of highs and lows, but I’m relieved to finish the season with a strong performance and an encouraging result.

March

My race year began on a cold March morning with a Sprint Duathlon at Oulton Park, a favorite venue of mine. The Erdinger arm warmers certainly came in handy !

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This undulating circuit produces fast times and now that this event was draft legal the bike leg was even quicker than usual.

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I treated the race as a training session and was pleased with my finish position of 3rd in AG in a time of 69:56.

My next race was a week later with the Liverpool half marathon, again a great opportunity to test my run legs. As you can see I was delighted to run a new personal best time of 85:03. This got me very excited about my prospects for the season.

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Into April and it was the Windsor Duathlon that also doubled up as the British Championship. The race was a logistical disaster with competitors being held up on the bike course and after crossing the finish line in 2nd place in my AG I was later relegated to 4th place. I was not happy, despite the smiles!

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Working hard on the 1st run

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All smiles despite the result!

May saw my first international race of the year, a superb trip to Denmark for the European Long Course Duathlon Championships in Copenhagen. This was my 1st time racing at this distance and so I wasn’t quite sure what to expect and how strong the competition might be.

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Making new friends

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Despite carrying a niggling injury which forced me to take it easy on the 1st run, I was delighted to finish 3rd and pick up a bronze medal in a time of 2:56:43 over the 10k/60k/10k course.

At the end of May I had my first triathlon of the season at the Erdinger sponsored Nottingham Big Tri.

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I was delighted with my swim improvements and grabbed 4th place in the AG in a time of 66:59 and had a chance to celebrate with my son.

June

A week later and we are off to Spain for the World Duathlon Championships.

I had high hopes of winning a medal here and was determined to improve on my 4th place from last year.

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All set for a great race!

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The race did not go to plan and after a huge crash on the bike at 60kph, which left me shocked, battered and bruised I somehow managed to pick myself up and not only finish the race, but finished in 8th place. I was very proud of the determination I showed that day.

IMG_0067An unplanned stay in the medical tent after the finish line.

I then a few weeks of enforced rest to recover from the crash, before having a fun team triathlon at Cholmondely Castle near home in Cheshire.

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I was a bit anxious pre race, before testing out my body again!

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Together with my son and his girlfriend we won the team event over half iron distance. As you can see we are pretty pleased with ourselves!

Into July and I had a great race in Chatsworth Tri, after a kit malfunction, where I finished 2nd in AG in a time of 79:34.

I was feeling good again and ready for the next big challenge.

The following week it was back into Europe again for my debut at 70.3 distance in Jonkoping in Sweden. This was a beautiful venue for such a huge step up in my development as a triathlete. Frustratingly, the race didn’t go to plan. I was taken ill during the race, but was determined to finish and struggled through to the end to claim my finishers medal in 5:57:13.

2016-07-09 08.27.24Excited the day before my 70.3 debut

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Anxiously clutching my Erdinger water bottle before the swim start

img_0236Just about to head out on the run. Little did i know what was just around the corner, as 200m further on I was vomitting and went into retention

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Proudly holding my hard earned finisher medal on the hospital bed

After crossing the finish line I was put straight into an ambulance and rushed to the local hospital.

Much of the rest of the summer was spent in and out of hospitals having tests to find the reason for my body breaking down so dramatically during the 70.3 race. I continued to train throughout, albeit with the worry that my body might let me down again. I was determined to finish my season on a high.

The national relay championships at Nottingham in August became a fun distraction from all the tests I was going through. Racing as part of the Erdinger Alkoholfrei team was really cool and we put in a good display.

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Here we are celebrating a great team effort!

This race gave me the boost I needed ahead of my final race which was always planned as my “A” race of the year, The European Middle Distance Triathlon Championships in Austria.

After all my health scares over the summer I was so excited going into the race and really wanted to enjoy it. I adjusted my goals for the race to reflect everything that i had been through and set myself the challenge of ensuring that I reached the finish line healthy, that I appreciated just how lucky I was to be there and that I simply enjoyed the processes of swim, bike and run. If I did this the result would take care of itself.

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The venue was magical, the conditions were almost perfect (it was too hot for a Brit!) and I loved every moment of the race.

img_0367Swim start went smoothly and I came out of the water really happy with what I’d done

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Here I am working hard on the bike leg. It was the most spectacular course I’ve ever raced.

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Looking strong on the run

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Not long to go now!

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One final sprint for the line.

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On the day I could not have done any better and was delighted with my performance. I finished 7th in my AG and just missed out on breaking the 5 hour barrier with a time of 5:02:34.
That 5 hour barrier gives me something to aim at next season.

Its been a tough year. The highs have been winning another European Championship medal for the third year in a row, setting new PB’s in the water and over half marathon, plus finishing the season so positively in Austria.

The lows have been crashes on the bike, the body breakdown in Sweden and then a summer of hospital visits. After my final race I went back into hospital for an operation to deal with my health problem and allow me to come back even stronger next season.

Thanks so much to all my family and friends for their love and encouragement everyday, to my Coach, Annie Emmerson for believing in me and rolling with all the challenges of the year and to Erdinger Alkoholfrei for all the support they have given me throughout the season.

Summary of Results

06/03   Oulton Park Duathlon                             3rd AG     1:09.56

13/03    Liverpool Half Marathon                       4th AG     1:25:03

03/04   Windsor Duathlon ( GB Champs)       4th AG     2:16:28

08/05    European Long Duathlon Champs    3rd AG    2:56:43

28/05    Nottingham Triathlon                           4th AG    1:06:59

05/06    World Duathlon Champs, Spain        8th AG    2:20:18

12/06     Leeds Triathlon                                       Injured, did not race

26/06    Cholmondely Tri                                     1st team 4:28:58

03/07    Chatsworth Tri                                        2nd AG     1:19:34

10/07    Jonkoping 70.3                                        17th AG    5:57:13

27/08    Nottingham Relays                                3rd team  3:30:21

04/09   European Middle Dist Tri Champs    7th AG      5:02:34

Glorious, Glorious Copenhagen!

Its funny how things work out.

A week ago I was fretting big time about my troublesome hip after crashing on the bike 3 weeks earlier. I wasn’t sure I’d even be able to start the race in Copenhagen, let alone come away with a bronze medal.

IMG_1998 In the build up to the race I was getting shooting pains through my left thigh every time I tried to run anything beyond a gentle jog. As a result, I reframed my goals for this particular race, the European Long Distance Duathlon Championships, and rather than putting huge expectations (and therefore pressure on myself) of a podium finish I decided that my aim was to enjoy the Championship race atmosphere, manage my way through both runs as well as possible and put in a strong performance on the bike leg. The most important thing was not to make the injury worse as there are three more “A” races to come this year. By acknowledging this change of plan I immediately felt better and I realized just how silly it is to put so much pressure on myself by setting such lofty, but ultimately uncontrollable goals. As a coach I know this, as an athlete I’m still as guilty as the next athlete of falling into the unrealistic goal setting traps. When will I learn?

So we set off for Copenhagen feeling excited about the weekend rather than anxious about how the injury might affect my performance. The journey was a joy, the world seemed to be in a happy place (or perhaps that was the filter I was viewing things through) and Copenhagen looked stunning for our arrival. The weather was glorious, beautiful sunshine for 5 days and not a single cloud to spoil the perfect blue sky. The locals were wonderfully welcoming everywhere we went and I can’t speak highly enough of what a charm there is about Copenhagen. And to top it all, it is a cyclists heaven. We cyclists are given priority throughout the city and everyone respects each other. Why cant all cities follow their lead?

Having arrived on Thursday we had a really relaxed build up to the race and were able to combine course recce with other touristy type trips. My leg continued to give me shooting pains but not with the same frequency or intensity so I knew I’d be able to complete the race, but just didn’t know how quickly. Lots of the pre race prep was completed on Saturday and I went to bed the night before knowing the bike was safely racked and all I had to do on Sunday morning was check tyre pressures, set shoes up and ensure race nutrition was on board.

I woke feeling good. A positive mindset is always helpful, but strangely, can’t always be guaranteed, so I stood on the start-line ready and excited. Given my injury concerns I didn’t bother fighting my way to the front of the wave queue but put myself somewhere in the middle where I thought id be able to manage my pace without the threat of my race Chimp butting in and encouraging me to go too hard to keep up with the quick boys!

After the 1st kilometer where I experienced lots of shooting pains through the left leg, things settled down and I knocked out a fairly solid 10k, arriving in T1 in around 6th place.

IMG_1867 The start of the bike course was very narrow due to road works and so I treated this as a neutralized zone and used it to fuel up ready for the next 60km. Once onto the open roads I felt strong, powerful and importantly comfortable on my new bike and new position. Having only got the bike a week earlier this was its first test and it felt dreamy compared to my old bike that I’d struggled with over the last 4 years. 60km went by in a flash and I was back in T2 91 minutes later, having worked my way through the field, apparently into 2nd place. The new bike helped me to post the fastest bike split in the AG and whilst I didn’t know my position at the time I did have a sense that I was in contention given that T2 was pretty much empty of bikes as I arrived.

IMG_1885 Out onto the 2nd run I went and I was pleased to find that I wasn’t in danger of cramping even though I knew I was tired. I’d carried out my nutrition plan on the bike perfectly and knew I had enough fuel to get me through this last 10km. The unknown of course was how would my leg deal with it? The answer was pretty well. I couldn’t push hard but I did get into a bit of a rhythm and ground out the miles. As I headed down the final straight towards the finishing chute the crowd was creating a brilliant atmosphere and I remember taking it all in, despite the fatigue that was now bubbling under. I checked behind to ensure there were no national kits coming flying towards me and relaxed to really enjoy the last 100metres.

IMG_1926 I crossed the line with a huge sensation of pride in representing my country, knowing I’d given my absolute best on the day. On this occasion I wasn’t immediately anxious to know my finishing position. It was enough to know I’d put everything out there and I was really happy whatever the outcome. A Dutch athlete, Henry Dullink, came over and introduced himself. He’d won our AG and I was delighted for him. We struck up a rapport straight away and when I discovered I’d finished 3rd and won the bronze medal, I was overjoyed. It was a really special moment to go up and receive the medals together. He is going to be in Aviles next month for the World Champs so it will be fun to have another chance to race against him then.

IMG_1942 As always I owe a huge thanks to Kathy for being there for me and putting up with all my pre race nerves, to Annie for believing in me and helping to get me ready to race, despite the injury, to Charlie my physio for keeping my legs together and to the team at Erdinger Alkholfrei for their generous sponsorship.

On this occasion I also want to give special mention to Barron Mendelson the GB Team Manager who did a tremendous job for the whole team throughout the weekend. I also want to thank Phil Murphy from Total Tri Training in Chester who fitted my new bike for me and the new position feels powerful, aerodynamic and comfortable. Once I get used to the bike, I will be flying!

Winning this medal feels very special. Having won medals at Sprint and Standard distances, this is my first at longer distance racing and its given me a huge boost of confidence for the rest of this season, when I’ll be testing myself much more over the longer distances. Importantly, it’s also the next step towards my crazy dream of contending at Kona one day!

Dream big, work hard and you never know what might happen!