My new chapter……

So its all been quiet for a long time now. I have been very busy working on new and exciting parts of my life including re-training and setting up a business now I am a qualified personal trainer.

Because my business is not taking up a large part of my time, I am using the blog on my business site for keeping people up to date.

Please like my Facebook page on;

https://www.facebook.com/redalertpersonaltraining/?ref=hl

Please let me know what you think of my updates.

Allie

 

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The ‘Beaver’ Middle distance race

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The Beaver (Belvoir) middle distance race

The beaver is a middle distance race I’ve heard a lot about over the last couple of years and it’s always gets a good report so I decided to enter this year as an early season warm up race. Friday afternoon we drove to Belvoir castle to check in to the hotel we had booked. We went over the race site and I was instantly taken by how relaxed the whole event seemed.  I took a look at the lake, which is rumored to be the muddiest swim you will ever do in a race but it looked beautiful.  I didn’t have a plan in mind for this race other than to get around it comfortably and hope my knee wouldn’t play up on me being as this would be the longest run I had done since I started rehab for a knee issue 3 months ago.

Race morning was soon here and I had my usual race breakfast of ambrosia cream rice, a very strong coffee and a bottle of RaceRx, we headed over to rack my bike and get ready to race.  Again, the atmosphere at this race was so relaxed and friendly, it was a really nice vibe.  At the race briefing the guy said if anyone gets into trouble in the swim, we normally recommend turning on to your back and raising one arm, however, in this lake we recommend you stand up and walk to the edge, haha, it really is a shallow lake then!

For the swim I was in the second wave and I positioned myself right at the front as usual, I somehow managed to get off on the gun much better than the previous week when I seemed to be overtaken in milli-seconds by loads of athletes.  The swim was fairly uneventful, a 2 lap course, was pretty slow and steady, I went hard for the first 500m or so to stay near the front then relaxed into a comfortable stroke for the rest of the 1.9km.

Out of the swim I was really happy, and started on the long run up the hill to transition – it’s half a km up the hill so the swim times reflect this as the timing mat is part way up the hill (Swim 34:56).  Into T1 (1:42) and I grabbed my helmet and ran of with my bike to do a speedy mount over the mount line, unfortunately I couldn’t get my freezing feet into the shoes on the bike and no matter how many times I tride they would go in so I had to stop, get of my bike, take the shoes of the pedals and out them them on then ride off – I felt a right idiot but needs must!

The bike course is lovely, mostly flat with a long steady climb about half way around, would have been a fast course if it wasn’t for the 20mph winds with 30mph gusts.  First lap I barely used the aero position as was trying to get a sense of how far over the road I would getting blown about, turned out not to be so bad as the wind was more head on, so whilst it made for a hard bike, it felt safer than side on gusts blowing you over so for the 2nd and 3rd laps I maintained a proper aero position for most of the course.   It has to be said I was pleased to get off the bike (2:45), T 2 was smoother and I was out on the run course (2:03).

The run course is 4 laps and I knew what to expect as mark had run it the day before as training so he told me it was basically one long hill up then a turnaround and one long hill down X 4 laps!

First lap I went really slow and steady and drank a bottle of ATF whilst letting my HR come right down, 2lap I turned up the pace a little and kept it pretty constant for the 3rd lap although my mind was playing games with me and I was having so of those dark thoughts you get on the long run legs of races, lap 4 came around and I thought ok, one more lap, let’s smash this.  My knee was feeling good, I had some energy left and I thought lets just go for it, I managed to pass a lot of people on this lap and was really pushing the whole way around. Just coming into the finish arena I sensed another woman behind me so went for a sprint over the finish – which hurt – a lot, but as it happens she looked about my age so I please I pushed that final 100m stretch. (1:50.)

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My initial reaction to the race was that my times were poor. Although I didn’t know what the course was really like or what was classed as a good or bad time, I hade guessed that because of the much shorter bike course than Majorca I would have been on for a 5:00- 5:05 race. I went to the timing tent to see what my splits are as was pretty disappointed looking at my bike and run, but then I saw a number 2 – I asked the guy, ‘what’s that then?’ and he said, ‘you got second place in your AG’! I didn’t believe him and muttered something about thinking I’d been crap, to which he replied, ‘oh well if you were crap, everyone else was more crap’, that really made me smile and made me realize you can’t judge or try and guess your race time, it is what it is on the day and there are so many factors that change even the same course one year to the next.   So whilst I still don’t think it was a great performance, overall I’m happy with my day – 2 early season races now under my belt and a nice trophy to show for it!

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Thanks as always goes out to our squad sponsors; Triathlon Zone of St Albans, MPG, Bowller and HKR Architects.

And special thanks to my personal sponsors RaceRX for providing me the best ever race fuel to get me through all this training and my races (http://www.goracerx.com/)

Milton keynes festival of running and another PB!

I went, I had a plan, I stuck to the plan – it hurt!

It had been a very up and down week for me post La Santa and wasn’t at all sure how I would do at this race – I really wanted to improve on my 1:45 from Bedford but being as I had thrashed myself for a week in Lanzarote I wasn’t sure how fresh I would feel, but to be fair, my legs were feeling good again by mid week so I was hopeful of a PB. This was a bit of a last minute race as I was gutted that Wokingham half got cancelled due to flooding last month. I definitely wasn’t feeling as ‘race ready’ as I did pre-Wokingham, I was genuinely gutted that race was canceled as I have never felt fitter and stronger than the couple of days leading up to Wokingham, but hey ho!

I stuck to my race plan 100% and I gave it all I had on the day – straight after the race I thought I had given it 100%, now, i’m doing that umming and ahhing thing, what if I could have pushed a little more here and there… well thats human nature isn’t it? I’m very self critical so i’ll never have a ‘perfect race’… theres always something to learn;

Lesson 1 – a sports bra makes a great place to place to stash your shot blocks even if you do look a bit uneven ;o)

Lesson 2 – when its bottles of water at aid station rather than cups, don’t go over the top – I nearly puked twice because I was guzzling it to greedily

Lesson 3 – prepare for the worst when removing socks after a hard run – I had blood blisters the size of 10pence pieces in several places on both feet!

Other than that – amazing day to be running, great race, fairly flat with a couple of hills and a damn evil long hill at the end that I wasn’t expecting, everyone groaned when saw that one looming around a corner!

Got my PB – 1:42:08, a PB by 3+ minutes. Not bad for 2 months work since Bedford!

Happy? Yes, very! And thank you to Musty who coaches me and helps me on a daily basis! I couldn’t make improvements like this on my own, Musty’s advice and training plans are helping me – a lot!

8 of 145 in category

50 of 860 female, that’s top 5% :o)

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A, B, C………

So now we are about to start the new race season I would like to thank Carvalho custom for agreeing to sponsor me for custom race kit for the 2014.

Carvalho Custom is based in Portugal and is one of Europe’s leading suppliers of custom cycling and triathlon clothing and other team sports kit.  Having raced in Carvalho kit last year I am very happy that are they are supporting me in the 2014 race season as I am already comfortable with the quality and performance of their kit and I’m very excited to have been working with them on the design of my new kit in the last few months.

I would like to thank Sport Pursuit for supporting me with most of my kit requirements last year and having helped me out with trainers, wetsuits, bike equipment and kit etc for the coming year… however, as Sports pursuit are taking a different direction with sponsorship for the new season I was grateful of the offer from Carvalho to work with them for the 2014 season.

That now completes my sponsorship for 2014, Azione for a great race bike and cycling support, Advanced Tri Fuel for my nutritional requirements. Back on track physio continues to support me by providing regular sports massage and lots of useful physio and injury prevention advice and now to complete that package I have my kit coming from Carvalho.

So excited for the coming season……..

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http://www.carvalhocustom.com/

Bedford Half marathon 2013

My ‘first’ half marathon experience was back in 2000 (had to find my GNR medal to work out when it was) when I was 23, unfit, fat and didn’t think you had to train for such events! Having taken me a ridiculous time to complete – around 3 hours i’ve decided to erase it from my race results section of my brain and treat this weekend as my first half!

So having looked for something to do after my pelvis locked up and shoulder impingement injuries of late summer were sorted, I saw a member from my Triathlon club (Shires Triers) post this race and thought it would be a good idea to give myself a base half marathon time to work with heading into next season.  Nice and local and the bonus of a cheap entry so seemed perfect.

My primary race goal was simply to get a PB, if I failed that one I would have gone and have hidden in a very dark corner…… my secondary race goal was to go sub 1:50. On Saturday I felt quite ill – sneezing and feeling full of cold, wasn’t sure if it was a cold or dust allergies from doing DiY all day so by 7pm sat night I was thinking this might end up being a training run only and not a race at all, however,  went to bed super early with a lemsip and olbas oil and thankfully woke up on race morning feeling fine.

My race partner for the day was a friend from the Tri club, Robin, for the second time this year, we were both flying the ‘shires triers’ flag at a running event!  We got there nice and early so had ages to put the world to rights and critique the weird and wonderful stretches and poses some people seem to do for warm ups – I even spotted one guy with his foam roller out on the floor of the registration area!

POWERING UP ON ADVANCED TRI FUEL

POWERING UP ON ADVANCED TRI FUEL

My race morning prep simply involved my usual bowl of porridge 3 hours before race and a bottle of Advanced TRI Fuel, slowly sipped during the lead up to the race. As I experienced stomach issues last year I have a new strategy for this coming race season which involves using nothing wheat based as I have a slight intolerance to wheat and discovered that nearly all sports energy sources use wheat based ingredients. For solid energy products this year I am using a combination of Clif products as they use rice and tapioca based sugar syrup rather than wheat derived. They are also much less sweet than the gels and bars I used last year.  For pre-race and during the bike leg of ironman I also needed to find an easily absorbed liquid energy source that was gentle on my stomach and different from I what I have used previously. This is where Advanced TRI Fuel comes into the equation. My friend Tom has been raving about this fuel since we trained together for ironman bolton in the summer but I had already been using certain products over the spring training sessions I didn’t want to swap mid season and try something new, with hindsight I wish I had…….Advanced Tri Fuel delivers a slow release of energy and contains no sugar; instead the HDA starch complex is slowly digested to release a steady stream of energy into the blood giving no stomach distress.

Anyway, back to the race – we both set off nice and easy but I drifted back from Robin almost straight away as knew I had to pace slow and crank up over the event so get a good strong negative split and work out my pacing without crashing and burning early on.

READY TO RACE!

READY TO RACE!

First hour was really comfortable, perhaps a little too comfortable, it felt no different to being out for a normal weekday run, then after 60mins I cranked the pace up, and after 1:30 went all out full steam! I passed the halfway point where they have a big clock and it said 56mins at that point so I knew I had to do a good negative split or I would be over 1:50 and disappointed with myself.  The last 45 mins I was really pushing and that felt great as I do so much low heart rate training its great to get an excuse to go full power!  Finished in 1:45:13 – yes, gutted it was 14secs shy of a sub 1:45 but also happy that I achieved my two race goals of PB’ing and going sub 1:50.  Don’t think ill ever be happy with a race result – I always know there is more I could have done or a few second/minutes faster if I have had done this……

THE FINAL SPRINT TO THE FINISH

THE FINAL SPRINT TO THE FINISH

I came 460 out of 1232 and was 63rd female.  Not bad I guess for me first crack at a half marathon!