Tag Archives: running

April (The road to Kona)

April started with an FTP test, and a park run in the first week, double fun! and then the Easter holidays started.

My FTP on test day was lower than I thought it should be, but I was feeling a little down on that morning. I redeemed myself, with a  20 minute best power, the week after, at the Redberth 10 mile TT, organised by Milford Tritons. At the weekend I did Colby park run and had a PB, so everything seemed to be going pretty well.

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On the first Sunday of the holidays we travelled over to Northern Ireland to visit my grandad again. We stayed in Coleraine, and luckily there was a pool near the hotel so I was up early both days for a swim. I enjoy visiting different pools as they all have different atmosphere’s! I emailed before we went, to check if I could use fins etc, but they said no. I arrived the first morning for the hour long lane swimming session, and there was a queue of people waiting and only 2 lanes. The rest of the pool was open with people swimming lengths. I decided to go in the lane that looked faster, but it had 4 people in it already, and I was catching one of them up every 50m, so I decided to move into the open part of the pool, and managed to finish my set next to the wall.

The next day I was politely asked if I wanted to join in with the tri club who were using the lane. I finished the set against the wall again! I was too tired and ran out of time to run in the afternoon, as we were spending time with my grandad, which was lovely, and Northern Ireland was a great place to visit with the kids.

When we got back to Pembrokeshire I still had quite heavy training weeks, we managed to plan things to fit in with family time, and what I needed to do. Holidays are difficult because I want to spend time with everyone, but also want to do my training. I don’t get the balance right, but I know that this is a temporary state to be in, so everyone pulls together and I had a great block of training where I felt like I was making really good progress. Patrick took the boys away camping for 1 night so I could do a long ride and so that he could see his brother.

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My last session before going away, and a recovery week.

At the end of the month, (bank holiday weekend) Patrick and I went away for a much needed break to Liverpool, which I had booked as a Christmas present. It was good to get away for a couple of days and we did a lot of talking which we don’t get the opportunity to do with kids around! On the way up we drove past Chester which is where my first race of the season will be. We drove over the river Dee which I will be swimming in, in a few weeks time! We came back refreshed and ready for the next training block.

Pembrokeshire Coast Path final stage

Day 18  Moylegrove to Poppit Sands

5.6 miles. Elevation gain 1227ft.

Strava data

The final stage seemed like a bit of a short run. The plan was, to all go up North (my mum, Patrick, the boys, and myself) and have Sunday lunch afterwards. We arrived at Moylegrove to heavy rain, but it soon cleared, and I checked out the oystercatchers in the bay. The terrain on this section was hard going, as it has been raining practically non stop, the path was very wet and slippery. My pace was the slowest so far on the first 3 miles, (there are also a lot of short but steep up and downs)

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After 3 miles it started to get a bit easier underfoot with some more rock rather than field on the path, and the terrain levelled out to a lovely path where I could see Cardigan bay ahead.

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A flat bit!!

After turning the corner, the path turned to road for the last 15 minutes. As I was running down the hill to Poppit Sands I saw a familiar figure, in a hat, running uphill, it was Carwyn Phillips, who organises The Preseli Beast we stopped for a chat,  and I have just discovered that he has run the path in just over 4 days!!

I arrived at the car park and got a picture of the coast path sign, then met my family, and a friend on the beach who told me that the end was in St Dogmaels (ARGHH!) and sure enough as I returned to the car park to get changed I saw the sign one and a third miles to St Dogmaels. I decided not to run there as everyone was on the beach and I was getting changed. I may do the run the other way round some day, then I can complete the whole path!

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My driver.

It is great to have this path on our doorstep, and I really enjoyed running it. My mum and I had fun driving around Pembrokeshire, and she enjoyed running parts of the path too. I know there are some other people running it at the moment I hope they enjoy it as much as I did.

 

Pembrokeshire Coast Path December

Day 14  Porthgain to Pwll Deri

11 miles. Elevation gain 1634ft.

Strava data

I had no lift today, as my mum was away, so Patrick came up with the idea of leaving my bike at the end of the run and then cycling back to the car. Having checked the forecast I thought I would give it a go, only 20mph winds for today rather than the 40-50 gusts that we have been used to.

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It was actually dry on the north coast when I got there, and I left my bike attached to some wooden railings at a viewpoint. The road was a single track dead end, so I figured it would be safe; however there is always a little bit of worry when leaving your bike chained up! I then drove to Porthgain and started the run. This is another unfamiliar part of the path, I spotted geese, and a sheep with its head stuck in the fence, which I tried unsuccessfully to free. I spoke to a couple of local dog walkers further down the track to let them know and if they knew the farmer to let him know. I really enjoyed the last bit of path from Abermawr to Pwll Deri, a bit like moorland, very rugged and lots of rocks. I arrived back at my bike, and bag which had drink and snack in and then cycled back to Porthgain into the headwind, feeling a bit tired after that one!

 

Day 15 Pwll Deri to Fishguard viewpoint

11.2 miles. Elevation gain 1444ft.

Strava data

This was a long one, the path is quite twisty with lots of little ups and downs. There was nowhere really that you could stride out and get into a rhythm, and I managed quite a spectacular fall, landing superman style in the mud, but no damage done, I stopped quite a few times for photos, and saw a load of seals relaxing on the beach.

I decided to meet my mum at the viewpoint outside Fishguard so I wouldn’t have to run up it at the start of the next section, however I wished I had asked her to meet me in Goodwick when I arrived there. Often seem to have that feeling! When I arrived back we stopped off for coffee in Fishguard and we discussed the next few sections. (There are only 3 more runs left and I was hoping to get it finished before the end of the year,) but after a few calculations realised that my mum would be away on the last run. She has done most of the driving to drop me off and pick me up at various points so she was quite keen to have a little celebration at the end of the challenge! So it looks like my last run will have to be after New Year, so we can celebrate together.

Day 16 Fishguard viewpoint to Newport.

11 miles. Elevation gain 1601ft.

Strava data

I mapped this run on Map my ride the night before and it came up as 9.8 miles so I was expecting a shorter run than last week, my mistake! It was 11 miles of slippery path with a couple of ankle deep bogs thrown in. Luckily it was pretty dry and not too windy, but by the end I was longing for a path with some friction. I finished running on the welcome gravel path from the Parrog up to Newport so I got my wish eventually. After meeting my mum in the car park we went for a coffee and toast at the newly opened VicNorth cafe, which was lovely.

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Day 17 Newport to Moylgrove

8 miles. Elevation gain 1375ft.

Strava data

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I ran this section on Christmas eve, the weather was windy and it was quite hard going. There were some really boggy sections again, and I caught the culprits trying to look cute around a gateway. There were about 8 ponies who had been churning up the path and making it difficult to run on!  When I mapped this run I had mapped it at 7 miles so when I got to 7 miles I was at an inlet and not sure if it was Moylgrove or not. I dithered a bit then carried on as I had thought the road would be more visible, luckily my senses were correct as I found Patrick and the boys at the next inlet a mile away. Next run is the last section which I have planned for January so we can all enjoy the occasion! Looking forward to it but also will be sad to have finished.

Pembrokeshire Coast Path November

Day 6 Pwllcrochan to Neyland

11.9 miles. Elevation gain 1017ft.

Strava data

I photographed the map for this section as it was through Pembroke, and I was sure I would miss some signs!

I was about to leave Pwllcrochan when a family started walking back to their car, it was a couple that we haven’t seen for about 5 years! We had a chat before I left, running through muddy fields and leafy paths, after about 10 minutes I turned my ankle over, which was pretty painful. I thought I would have to call Patrick and get picked up, but after walking fro a few minutes I lost the feeling of sickness and carried on. When I got to Hundleton I missed the first sign of the path but noticed quickly and got back on track. I missed another in Pembroke, and as I was approaching Asda I had a phone call from Patrick to let me know that they were on the roundabout.

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Meeting at Neyland was easy as there is the cycle track their for the kids to ride on, they had cycled over the bridge and I we went back over together until the coast path dropped off road on the left, and the cycle path went right. We met back at the car for soup, and welsh cakes, then sat in the sun at the cafe.

Day 7 Neyland to Sandy Haven

9.9 miles. Elevation gain 948ft.

Strava data

This was a really interesting part of the run, going past the refinery, wind turbines, and over unusual bridges before arriving back on the wild bit of coast path, I found my mum at Sandy Haven, she had enjoyed running along part of the path while waiting for me!

Day 8 Sandy Haven to West Dale

11.8 miles. Elevation gain 1063ft.

Strava data

The forecast was for 40mph winds and rain, and as we drove through Haverfordwest I was not looking forward to getting out of the car, the rain was lashing down on the windscreen, but as we approached Sandy Haven the sky cleared, and by the end of the run the sky was blue.

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There was lots to see along the way, the estuary, a little fort and lighthouse. I have walked the Dale headland with Patrick before, so remembered those times while running. When I arrived at West Dale the boys had done a mini beach clean and were waiting by the car.

Day 9 West Dale to St Brides bay

8.5 miles. Elevation gain 732ft.

Strava data

I had planned to run all the way to Broad Haven, but was a bit apprehensive as I had mapped it out as being more than 14 miles. As we drove towards Dale I made up my mind to just run to St Brides bay, as the weather wasn’t looking great and I was feeling quite tired, as I started running from West Dale, I was pleased that I wasn’t going all the way to Broad Haven, the wind was really strong and it was tough running. Spotted lots of mushrooms! and it was still very beautiful so I stopped to take a few snaps along the way. Met my mum in the car park at St Brides Bay, where she was pleased to tell me they had a defibrillator!

Day 10 St Brides bay to Newgale

11.5 miles. Elevation gain 1444ft.

Strava data

Weather was wild today,  but it wasn’t raining! The boys were very excited by the wind, and I left them with Patrick, in St Brides car park, climbing up a tree. I stopped to video some dramatic waves and turned around to find a lot of cows watching me, so I took their photo and moved on.

Windy out on the #coastpath today #running #Pembrokeshire #coastal

A post shared by Celia Boothman (@lovetherain76) on

I got my timings wrong again, and found Patrick at the end of Newgale beach, so I had plenty of time to stretch and get dressed before heading to a cafe.

Day 11 Newgale to St Non’s

10.1 miles. Elevation gain 1355ft.

Strava data

The weather forecast was terrible again today, but I decided to go ahead with my run. I thought I was going to stay dry, but no such luck, within 20 minutes I was soaked through and running into strong winds, I enjoyed the run though, and it made me feel alive, really I’m so lucky to be able to do this!

Day 12  St Non’s to Whitesands

7.6 miles. Elevation gain 666ft.

Strava data

Urgh, is all I can say. The night before, my mum looked after the boys so we had a rare night to ourselves! We decided to try out the new restaurant in Narberth. We had a glass of wine at the bar and then a bottle with our meal. Afterwards we went to The Eagle for a rum, and we spotted a bargain offer on Prosecco £8.95. I was inspired when I saw the table next to us with a bottle, and I also saw someone drinking a pint of guiness. We ordered the same and mixed our own black velvets 😦

black-velvet

Anyhow we had a fun time, and running was still enjoyable, the section was beautiful and interesting to see “the bitches” in full flow!

Day 13  Whitesands to Porthgain

9.5 miles. Elevation gain 1306ft.

Strava data

Lovely run today, if a bit windy. Managed to avoid getting soaked and then stopped for a cappuccino at The Sloop in Porthgain with my mum, not a bad way to spend the morning. I’m starting to feel a bit sad now I know I’m on the home straight! Maybe I should run it the other way round!!

Nice to go away, but nice to be home, The Big Cheese.

February and March

We have been away twice in the last month, and it is beginning to take its toll! Much as I love visiting friends and family it can also be tiring, and my immune system has taken a battering. During half term we went to visit family in Sheffield, I was looking forward to visiting Ponds Forge, and having a swim in the 50m pool, but there was a gala on so I had to sneak out early in the morning and go to the nearest pool at Graves leisure centre. I enjoyed it anyway, I used to work in the school next to the centre, so it was good to be in familiar surroundings. The next morning I managed a run, and bagged a QOM.

My brother in law is KOM, he does lots of fell running.

My brother in law is KOM, he does lots of fell running.

 

I have discovered that its quite easy to get out first thing and do a workout if you are visiting people, they don’t even notice you are gone, especially if you have small children who wake up early! This is also who I blame for the run of colds that I’ve had, 2 days after returning from Sheffield I came down with a cold, and I am now suffering again after going away to visit friends in Cheddar at the weekend. I have come to the conclusion that disruptions to my sleeping, weaken my immune system, it could also be the 15 mile off road race that I did with Rachel on Sunday, called The Big Cheese, read more about it here.

 

Merry Christmas everyone, my early present, a new motivational toy.

Skipping

Theres nothing like a new toy to get you going again. I bought a skipping rope before I went to Sri Lanka, thinking it would help with running technique, I had a couple of skips with it humming the rocky theme tune to myself, and found it was pretty hard work. It really shows up your technique too.

I thought I would show what happens to your heart rate when doing high intensity exercise. It takes quite a while for your heart rate to increase even when you are working really hard, this is why I use power on my bike.

Sometimes when you are going uphill, by the time your heart rate has kicked in you have already burned a match, its also really useful for gauging your rate of perceived exertion as you can instantly see what your power is, (how hard you are riding) before you start getting out of breath. It is good to use several methods of determining how hard you are working, so that you stay in touch with your body.

Long Course weekend

This weekend was the Long Course weekend in Tenby. I entered this after my failed attempt at the Tour of Pembrokeshire 76 mile route, as I wanted to do a longish sportive before Ironman Wales. When I told Patrick that I had entered all 3 events he was a bit surprised, but then he decided to enter the Half Marathon on the Sunday. Luckily for us my mum was on hand to look after the kids so we could both run!

Tenby Harbour with swimmers waiting in the pen on the left hand side

Tenby Harbour with swimmers waiting in the pen on the left hand side

The Swim (2.4 miles) Garmin data here Results here

The swim is a 2 lap course and conditions were pretty perfect, swim starts are always a bit nerve racking, but I am getting more confident now. I have learned not to listen to the stories people tell about the start and just focus on what I’m doing. There were 2 men behind me chatting and saying how it would be a scrum to the first buoy. I decided I didn’t really want to listen to that conversation so moved away from them. It’s one of the things that irritates me when people perpetuate fear and anxiety to make themselves look good! It really isn’t that bad, and telling people how awful something is really doesn’t help anyone. The start was busy and I did get a couple of elbows in my goggles, but I was soon in clear space and feeling great. I stroked a few jellyfish, and was on my second lap. The pace at the end of the second lap around the last buoy picked up so I hitched a ride with a massive group, we were flying, and all scrambled out together.

My mum, surprised that she missed me come in!

My mum, surprised that she missed me come in!

The swim was a bit of a test for Ironman Wales. I was hoping to complete the swim in about 1 hour and 5 to 1 hour 10. I was very surprised, and on a bit of a high when I came out of the water in 57.28. Didn’t sleep very well that night!

The Wales sportive (70 miles) Garmin data here Results here

There is a choice of 40, 70, or 112 mile routes for the sportive. It follows the same route as the Ironman course. If you are doing 112 miles you do both the 40 and 70 mile loops. I chose to do 70 miles because I didn’t want to exhaust myself over the weekend and be unable to train the week after. I decided to park in New Hedges and cycle down to Tenby to avoid the chaos of parking in town. When I arrived I spotted Clair, and we had a quick hello, then I made my way down to the start. I was super early so decided to spend my emergency cash on a macchiato from the teeny tiny coffee van. At the start I shoved in next to Clair, she was meeting Tom (her other half) en route and he was going to pace her on the ride.

power surges at the beginning, then lower when I was in a pack, and dropping as I got tired

power surges at the beginning, then lower when I was in a pack, and dropping as I got tired

At this point I had a bit of a battle going on in my head. I had planned to try and stick to about 150-160 watts the whole way round, but I thought it also may be good to push a bit and see what I could do. When we started I thought I would try and stick with Clair, as it might be easier to have someone to ride with, but it became clear in the first half hour that they were going for it, and I decided to err on the side of caution and drop back! I was on my own then from Lamphey to Castlemartin, where I tried to hang on the back of another group I managed to stay with them until after Angle then got spat out the back. The rest of the ride I was solo, but it was good to see how hard I could push it. I was feeling pretty tired and when a few people passed me that I knew, it was nice to hear a bit of encouragement.

I averaged 156 watts on the course but, for Ironman, my pacing will be a lot different! I was happy with my time though, as I was aiming for about 4 and a half hours. Clair did an amazing time of 3 hours 55, there was no way I could have caught her! Fortunately she was still at the finish when I arrived and she very kindly gave me a lift back up the hill to New Hedges, (very grateful!)

I got home and was about to do my stretching when I had an overwhelming urge to have a sleep so I had a nap for an hour (luxury sleeping during the day :-))

P.S. I was glad of my delicious portables that I had brought! (short blog post about that here).

The Wales Half Marathon (13.1 miles) Garmin data here Results here

When I finished the bike I said I would jog the run on Sunday. Patrick had entered too, and was also planning on taking it steady. The run starts in Pembroke, and you run to Tenby, after a bit of discussion we had decided to take the train from Narberth. When we stopped in Tenby quite a few other runners got on, and we arrived in time to march up the high street with the band to the start. The only problem with the train, was that I had change jangling in my back pocket the whole way to Tenby! (extra weight too ;-))

Feeling good

Feeling good

We were off and I kept an eye on my heart rate, as I know how easy it is to start following people. I kept a steady 152 average which is upper endurance for me ,probably a bit faster than I should have gone, but I was feeling pretty relaxed and strong. I had to tell myself to slow down a few times and let people go that I normally would have chased!

Taking it steady

Taking it steady

Anyway I was very happy with my time, I was 2nd in my age category, and not too exhausted afterwards. Patrick came in 4 minutes after me and I was there to watch his sprint finish, very impressive on only a couple of runs a week! We then headed down to the beach for a BBQ with the boys.

The weekend was fantastic, support on the course is amazing, and there is such a good atmosphere everywhere. The weather was pretty good, and I had a successful testing weekend which will have benefitted my training a lot. No posts for a while now as we’re off to Asturias for a couple of weeks, looking forward to riding in the Picos!