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Marwell 10k race report - Chris Goodwin

Julian McCarthy — Fri, 17 May 2013 12:08:30 +0000

[Race report from Marwell 10k Sunday 12 May, by Chris Goodwin, international paratriathlete - lucky for him that we have a guide fast enough to keep up with him, so thanks Marius.]

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I've always fancied the idea of running through a zoo ever since I heard of the Marwell 10k. Didn't fancy the undulating course quite so much but not everywhere can be as flat as Eastleigh.

A lovely sunny Sunday morning saw Marius and I ready to go for the 10k. My son had done the 1500m fun run earlier and my family were now looking at the giraffes and other animals.

The start is up the hill through the zoo. I took it nice and steady and latched onto two runners so I could better negotiate the many tight corners better, even with Marius's excellent guiding. Once out of the zoo though we picked up the pace and overtook a few clumps of runners.

For the first 6k the course barely has a flat section in it. You are either going up or going down. My approach is to try and keep a constant effort going which generally means that the downhills aren't a rest but we overtook several people this way. I think it’s a good idea to take advantage of the downs as so many people treat them as a time to recover. All the time though you are running along quiet country lanes with just the occasional car passing by.

After 6k it flattens out and a good steady rhythm can be established. You re-enter the zoo with about 400m to go. As we went faster down a slope than was sensible given there was a sharp left turn at the bottom, Marius tried to slow me down, and as I made the turn I strained my left foot. I ran the next 100m with a limping action but it recovered enough to allow for a sprint finish.

We finished 12th overall in a time of 38:30 which is two minutes slower than my PB from Eastleigh but given the undulating nature of the course I'm very happy with this.

I'd highly recommend this race. It is undulating, but nothing too severe. It has a low key feel about it although there were 1150 runners. The route is country lanes with many groups of cheering folk along the route. And your entry fee also gets you into the zoo. A great deal I think.

Chris

Time trial results for 15th May P164

Darryl Marcus-Hanks — Wed, 15 May 2013 21:35:48 +0000

Good turn out from STC members for the 10 mile time trial tonight.

Chilly conditions~ 10C - but bright and a light wind.

Peter Woolridge 23.27

Ant Gritton 23.56

Mike Barnfield 24.05

Chris and Maruis on tandem 24.15

Mike Zollo 24.16

Richard Channon 27.19

Chris summers 28.31

Linda connor 29.12

Maria Bunce 37.13

Well done to Maria for her 2nd offical time trail - easily smashed her target of 40 mins. Next one is 35mins!

Club events are open to all - just turn up ~ 30 mins befor ethe start time and pay your £3 for a race number. Can race nearly every night of the week. See www.southdc.org.uk for full course and race details.

Other BDWCA club events for your diary:

Date	Distance (Miles)	Start time	Course

Wed 29 May	25	19:00	P128/25
Wed 12 Jun	15	19:30	P165
Wed 26 Jun	25	19:00	P128/25
Wed 10 Jul	15	19:30	P165
Wed 24 Jul	10	19:30	P164c
Wed 7 Aug	10	19:00	P164c
Sat 10 Aug	10 (2 up) OPEN	P303	15:00	Enter on-line at www.ctt.org.uk
Sat 31 Aug	10 (2up)	15:00	P303

Ultegra 10 speed cassette brand new 12-25 FOR SALE

Julian McCarthy — Wed, 15 May 2013 17:15:42 +0000

I have taken this off a new bike. Unused. The model I am selling is the 6700. which is this one from Wiggle http://www.wiggle.co.uk/shimano-ultegra-6700-10-speed-cassette/ it comes with the spacer needed for some 10 speed hubs

Wiggle have it at £45, I am selling for £30. Will be on Ebay if no takers

Julian

stc@jmhr.com

The Hampshire Open Water Swimming Centre open Wednesdays

Steve Cooke — Wed, 15 May 2013 12:14:09 +0000

It was very nice to have a lake all to myself this morning (after the chairman stood me up). Infact only 3 people turn-up (With Dave Douse and I making up 66.6% for swimmer where from STC)

Just a reminder that HOWSC is open from 6 to 8:30am for a 750m loop.

This lake is also open Monday and Saturdays

The Hampshire Open Water Swimming Centre is rear fordingbridge at the New Forest Water park.

Directly off the A338 from Ringwood to salisbury.

Postcode: SP6 2EY

The cost to swim is discounted for Tri-club members to £6.00 or you can buy a season or monthly ticket.

I puchase a monthly ticket that works out about £3.00 per swim.

Monday: 18:00 – 21:00

Wednesday:0600 – 0830

Saturday: 08:00 – 10:00

Lymington RNLI 10km

Sam Morton — Tue, 14 May 2013 14:02:01 +0000

I love running down in Lymington, normally because it's in the Summer and I treat myself to a dunk in the lido and an ice cream afterwards.

I last did this race back in 2010 and as my bike is still with the good folk down at Rock N Road cycles being prepped for the first silly race of the season, I popped down to grab an entry. A big turnout o over a thousand saw the start delaed by five minutes and despite the sun the wind go a little chilly, perhaps it is too early for running vests.

I've secretly been hoping to squeeze a sub 45 min 10km in this year, with all this long distance stuff my pace has dropped off a little to say the least, though with a half marathon PB a couple of months back I was optimistic.

I settled in to a nice pace with a few gus from Lymington Tri Club, one of whom was asked that awkward question about whether he shaved his legs by a club runner, and we ticked over the first few km in around 4:15 pace (I know this as I splashed out on a technophobes Garmin). Heading into the wind by Keyhaven Marshes the pace dropped a little. On the turn back to Lymington the wind was at our backs and we picked it up a little dropping a few of the group by 7km. Legs burning by this point and getting annoyed with myself for the 3hr MTB the day before I started to drop behind the remaining guy from Lymington Tri Club and watched as the pace started to creep over 4:30 by 8km. Luckily, my earlier efforts had given me a buffer and I managed to cross the line in 43:52 in 116th place and a big rin on my face.

Next stop is Edinburgh at the end of the month for the perhaps hastily entered Rat Race City to Summit where I'll be luckliy to manage 6mins a km on the run.

Mallorca Ironman 70.3

Gemma Marshall — Tue, 14 May 2013 11:48:23 +0000

Having only recently taken up Triathlon I was introduced to the idea of competing in the Ironman 70.3 race in Mallorca by a few lovely chaps I met at the Try-a-Tri training weekend back in October last year. After a couple of months of saying no I took the leap and booked my place alongside them in December, and joined STC. I'd purchased my first bike, and started running in July so figured I had what I needed, training had been pretty sporadic with lots of niggling injuries, mainly I assume, because I have no idea what I'm doing! In the build up from Christmas to race day I struggled to get any decent running or cycling in (also due to my severe aversion to cold weather).

Arriving in Mallorca last Monday I was feeling totally unprepared, I'd never run a half marathon before and me+bike+hills+wind=tears, so I was rather nervous! I'd cycled the 56 mile route back in February when we had travelled out there for a weekend to recce the routes and came in with a time of 3hours53mins, I set myself a target for race day to aim for 3hours30mins, and decided the word 'mountain' would be banned, it was only a 'hill'.

We flew out last Monday and cycled the majority of the route Tuesday, climbing the 'hill' and stopping for lunch at the top, before shortening the course back to complete a 50ish mile circuit in about 3hours10mins, this helped with the nerves, although I'd spent the whole route tucked in to Paul's back wheel for as much free speed as I could steal, never once taking the lead (bad form I know, but the boys were aware I'd not be able to keep that pace into the wind, and didn't once complain). It wouldn't be this 'easy' come race day with the 10m by 3m drafting rules!

Registration took place on the Thursday, where I felt very out of place in the queue full of men with freshly waxed legs, glistening Ironman tattoos and an array of Ironman backpacks from all over the world. Very very few women, in fact, I think there was only 14% of us. On registering we were given our very own Ironman 70.3 mini-backpack (obviously to use at next event) and three coloured transition backs to pack. It was so amazingly organized.

On getting home we packed our race day essentials in to the bags (I practically copied Paul's packing as my nerves were going through the roof and I was bound to forget something otherwise), stickered up our bikes and set everything ready for the next days' check-in and bike-racking. Strangely on Friday, by leaving my bike racked in the middle of a street my nerves eased and I began to enjoy the atmosphere. There was nothing more I could do now, except turn up tomorrow.

After not sleeping that whole week, I somehow managed the best night's sleep I've had for a long time. Struggling to get any breakfast down the nerves were breaking me with full force, how was I going to survive 6hrs+ on a slice of toast and a few bits of malt loaf? Luckily the guys were on hand to help, as I was in the first Age Group wave they had time to help me in transition with checking that my bike was ready, pumping up my tyres, before making sure I reached the start line.

The pro's went first, and 2 minutes later all of the women stampeded into the previously calm sea. I'd managed to get myself to the outside of the course at the start and with only one row of fellow competitors in front of me, I daren't look behind me at the 500+ other women jostling behind - if I didn't see them, they didn't exist!! The washing machine effect began violently, and I wondered what on earth I was doing here!

Settling in, the rest of the swim was calm and relaxed, I almost wish I'd pushed a bit harder. I finished my 1.9km swim in 32mins36secs. The run from the sea to transition was sooo long and we weren't allowed to take our wetsuits off below the waist until we reached the transition changing tent so it was all dead time. Running out of transition with my bike there was a small spanish voice shouting behind me... 'Run for your life Gemma, Run!' ....so I did! Overtaking several ladies in the 500m long run from my bike to the mount line!

I had, by my standards an absolutely amazing bike, I've never ridden so fast in my life and loved every moment of it. I even enjoyed the climb! For the 56miles I averaged just over 18mph, which included the uphill struggle, where I dropped dramatically in speed to between 7.5 - 10mph for the full distance. I had a very dizzy spell at 40miles where I thought it was game over, but slowed, ate and drank lots and felt better after a few miles, pushing on hard again. I was worried I'd put too much effort in to the bike, but I was enjoying it too much to slow down. I felt like I had someone else's legs on, it's an amazing feeling! I finished the bike in 3hours6mins, smashing my target time. I ruddy love my bike (and will reward it with some pretty deep rimmed wheels).

By the time I'd run my bike back down the 500m transition area the jelly legs had subsided. A quick shoe change and out to the run. The first lap included a little stop in a port-a-loo after deciding there was no way I'd make it to the end after drinking gallons and gallons on the bike.

We had been quite lucky with the weather so far - it had been cloudy on the bike and not too hot, however the sun suddenly appeared in full glory and made the run an epic struggle! Weighing up 'A' trying for a good run time and possibly putting myself out with sun stroke, against 'B' taking it steady and surviving, I opted for 'B' the slow and steady approach. Taking full advantage of the aid stations, walking through them each time. I developed a little ritual of cup of water, and one over the head, then half a cup of coke, another water to drink then another water over my head. Yes, the aid stations were long and it did take a while! But it was worth it, I ran around the rest of the course, smiling to myself and enjoying it.

Collecting the arm bands for each lap, I could have cried with relief on receipt of the third and final band. I was finally allowed stop!! I increased my pace (well, slightly!) and tried for a strong finish across the line. I'd made it. I'd actually survived. Yesssss!

I absolutely loved every minute of the race, and am already planning on returning to the Island next year to try and beat my time! I also really (surprisingly) enjoyed the distance and within hours of finishing I was considering going slightly longer.

I came 17th in my age category with a total time of 5:42:54.

Swim: 32.36

T1: 5.35

Bike: 3.06.12

T2: 3.22

Run: 1.55.09

I'm also considering the Zell Am See 70.3 in September.....has anyone done this?

Mallorca Ironman 70.3

Paul Edmonds — Tue, 14 May 2013 11:00:20 +0000

Mallorca Ironman 70.3

So........my first half ironman!!! I hadn't even contemplated this distance a few months ago but when STC's Gemma Marshall told me there was a space at the villa she and 5 friends (also competing) were staying at I thought what the heck! I had ridden in Mallorca before and loved it and I actually like a hill or two!

So a few swim sessions on Monday and Wednesday evenings, an increase in my mileage so 50 miles was no longer an event that needed a day to build up to and......ah......running! not my favourite but will have to rely on a winter of hill sessions with Totton runners and three 7 mile runs when I could be bothered over the last 4 months! And off I went!

First thing on my mind - what time to aim at! Always a good one when I have no idea how to pace this length of event and haven't ran 13.1 miles since I was 11 years old! So a timed 76 lengths came in at 28.30, a 50 mile ride I will aim at 3 hrs (hopefully!) and half marathon.......errrr........lets ambitiously go with 1:30 (knowing full well I wasn't going to make that having basically never ran that distance).....so knowing i was aiming way too high i made my target 5 1/2 hours.

Registration was very well organised and have us 2 days to pack our transition bags (for those new to ironman there is nothing on the floor by the bikes and all changing happens in a tunnel tent before running to your bike). On race morning a 5:30 start and 2 breakfasts later i was off as we headed to do last minute bottle drops on bikes as hand in our post race bag with change of clothes and phone etc.

So to the race:
Having done a couple of river and lake starts before, I was adamant to start on the outside edge and stay wide so I could avoid the washing machine effect. At the gun my tactics worked and generally had space and clear water for most of an uneventful swim. It was a bit of a cruise as wasn't quite sure how hard to push with so much of the race yet to come. Exiting the water at 30 mins I was happy.

T1 was 350m from the sea and 400m long so transition times were never going to be measured in seconds alone. I actually took my time and made sure I covered all bases. Julian had kindly advised to go for comfort so I had considered donning proper cycling shorts for the extra padding however a trial 50 mile ride 4 days earlier proved I would be fine in Tri shorts.

Out on the bike and again had the dilemma of pacing so decided I would just go at it and basically got in Time Trial mode as for some reason Mallorca roads seem faster than UK roads. It seemed like a good idea as I was passing guys dripping in 'aero extras' - an occurrence which I would soon find to become strangely addictive as I was riding a sportive bike with 2.5kg wheels (yes I weighed them before I left the UK!!)

We hit the 550m climb and I got into my element as I reminded myself that 'Cadence is King' as I passed Mr. Zipp Disk and Mr. P5 trying to push big gears and found myself behind and memorised by Mr Chiseled Calves!!!!!(who I subsequently exchanged places with for the next 47 mins of climbing).

I did almost come a cropper when on a short downhill section of the climb I was overtaken by another rider who cut straight back in front of me before his back wheel had cleared my front........while doing 33mph down on my bars! Luckily he came across relatively slowly as his tyre came gently into contact with mine but created a seriously scary wobble non the less. How I didn't come off I have no idea, I can just be forever thankful as it would have hurt like hell, possibly much worse as there were plenty of riders behind me and more importantly would have ruined my race which so far was going so well as I had smashed my PB up the climb so far. Mr Chiseled Calves came past me a few seconds later and said 'that was bloody close wasn't it' ..........errrr yeah!!!!

The descent was amazing as I continued with my time trial efforts hoping i wouldn't regret this effort later! From then on the course was relatively flat with amazing scenery with a head wind picking up towards the last 20km. Again I think Mallorca roads are faster then UK roads as I was absolutely elated coming into transition after 2hr 47 mins (an average of 19.9mph which I can't even do on my regular 18 mile loop in the forest with no mountain!!)

T2 was again a 400m run through and I didn't rush too much before taking advantage of the loos in the attempt to make the run more comfortable.

The run - the bit I had been dreading. Amazingly no jelly legs but I put that down to the long transition and started the first few km really well and full of beans. The first of the flat very boring 3 loop run was great however the second proved I had possibly started too fast as I slowed by a minute per km for most of the lap. Thank goodness for wet sponges as the sun was out in full force by now!!!! I chose to walk (dreaded word!!) through a couple of aid stations so I could drink a 'full' half cup of coke and power aid as trying to drink from a plastic cup on the hoof after you have splashed 80% of the contents over the nice volunteer who handed it too me is not a skill I have mastered yet. Lap 3 I gave myself a kick and managed to get into a rhythm and increase my pace. Strangely I managed this by having my eyes about 80% closed! How or why I have no idea but it helped enormously. Whether it cut out what was going on around me or prevented me from seeing the enormous tarmac straight in front of me I don't know. All I know is that I have never been so happy to get a third arm band which meant I could peel off onto the finishing straight in about 1000 metres time!

A little sprint finish got me a run time of 1:36 and finish time of 5:03hrs. Does it count as a PB?

513th out of 3300 and just inside top 25% of my age group I think.

I'm so unbelievably happy with my time as I didn't expect to be that close to 5 hours, was amazed by my bike and run times. Its SO hard not to think back about where I could have saved 3 minutes!!

When's the next one!!!

Huge well done to Gemma Marshall who also completed her first 70.3 in an impressive 5:43hrs with 32:30mins swim and 3:06hrs bike splits.

On a Separate note:

Mallorca is lovely and the cycling is amazing for those who have never visited. I am considering looking into a 2-3 month winter apartment let and sub-letting to anyone who wishes to go out for a week or more to train. If anyone may be interested in that then let me know so I can see if its worth doing or not.

HOWC Aquathon

Michael Akers — Tue, 14 May 2013 10:27:20 +0000

Having left it a year since my first aquathon experience I thought it was time to give it another go after alot of time spent in the pool and more recently the local lakes! I was joined by Katherine from the club.

After arriving way too early and having two cups of coffee pre race I was certainly ready to rock n roll and feeling much more prepared than last year.

As we started our 800m loop we all went off like a rocket with two swimmers clearly in another league leaving us for dead leaving myself and a few others fighting for 3rd postion. I found the best tactic was to swim as tight to the bouys as I could which meant others would have to take a wider line to overtake. However about halfway through the loop I was starting to slow down and slipped onto someone else's toes all the way back to the swim exit.

I was about 8th out of the water or so with a time of 11:19 which I was really pleased with and then 'tried' to run into transition without falling over! Then quickly put on shoes and socks and ran out of transition with a few runners already going into the distance.

Over the three laps I managed to get myself into 4th but was overtaken in the last .5km by two competitors which I was a little dissapointed about but felt I had tried my best.

My overall run time was 17:38mins which I was pretty chuffed with. The total run distance was around 4km however i'm not really sure if the oranisers knew if it was over or under. I would of liked it the distance to of been 5km to see if I could of dipped under 20 mins but may have to wait til the next park run to attempt this.

All in all a great race and really recommend this one!

Portsmouth Duathlon

Suzanne Willis — Mon, 13 May 2013 10:17:00 +0000

Had been looking forward to the Portsmouth duathlon as hadn’t raced in 8 months due to an injury so was disappointed to wake up 4 days before with a cold, spending Fri and sat aching all over. Paracetamol duly taken and woke early on Sunday thankfully feeling a bit better. Meet Liz about 7am at the RNLI station in the sunshine but cold wind and finally at 8 we were off.

Lovely run along the seafront – stunning views of the solent and IoW - with Ant Gritton’s “take the first run easier as the bike and second run still to come” ringing in my ears. Advice followed and felt fine as we got to T1 to change shoes and collect bike. Novel experience getting into T1 with us all been told to take as long as you want as the clock has stopped and starts again once you get off the ferry! Down to the pontoon to join the queue for the tiny ferry, which managed to cram on about 45 bikes and riders before they handed around bowls of welcome jelly babies. Also got to catch up again with Liz.

Short crossing to hayling Island and we were all off again on to the flat and picturesque route around Langstone Channel. Not many marshals on route and glad to have cyclists in front of me to follow as would have missed a number of the tiny yellow markers. Although, did follow one guy down the A27 instead of the cycle path which we both corrected with bikes over the crash barrier and leg it up the verge!

All good coming into T2 and then out on the heaviest legs to start the second 5K along the same route as the first. Had no idea if I was going fast, slow or backwards for the first 1k or so, I was just focused on trying to slowly catch the guy I’d been cycling behind and managed by the 3K mark to pass him. I obviously had picked up the pace as was surprised to find the second 5K run was just over 3 minutes quicker than the first. Times were 5K 27.4, 23K cycle 56.0, 5k 24.3. Really enjoyable and pleased with time as pb - having never done a duathlon before!

Liz (also had an excellent race) and I then rewarded ourselves with bacon sandwiches and cake – Tenth hole café in Southsea highly recommended.

Now to recover for the Fareham tri this coming Sunday.

Poole Harbour 25 mile time trial

Chris Collins — Mon, 13 May 2013 09:39:44 +0000

Well what can I say....... A very early start followed by a very fast ride, well at least I thought it was! I arrived at the race HQ in plenty of time only to be greated by a mass of time trial bikes, super tight Lycra and aerodynamic helmets. Yes I did feel a little out of place as I was trying to negotiate the mass of turbo trainers in operation on my way to register!,

I soon found a friendly face in Darryl who soon settled my nerves, luckily for me Darryl was setting off 1 minute ahead of me so I had somebody to chase! I managed to catch Darryl on the first straight which was pleasing and I continued to ride as hard as I could on my orthodox road bike for the remainder of the race, the return leg was into the teeth of a very strong wind, tri bars would have definitely helped me here!

I was overtaken by lots of riders, very frustrating when you're riding at 23mph into the wind and they sail past you with consummate ease!

I finished with a time of 1.16 which I was slightly disappointed with but I will put this down to inexperience and the fact I'm not very good!

Really enjoyed the event and am looking forward to the Bucklers Hard triathlon on Sunday (Olympic distance)... I must be mad!!

Well done Linda for organising the vent.