10 miles (Easy pace)

Today's run was a lot better. I knew I needed to run a lot longer than usual. Not having run since Thursday. I had planned to run yesterday but time had got away and it was also Isaacs (my son) 12th birthday.
My last run had made me quite miserable. I felt that I was not running for pleasure. I was just putting up the numbers, running the miles for the sake of it. This is not what I am about. I have never followed a training plan before. Now, three weeks into it, I can comfortably say that training plans are not for me. Not strict ones anyway. I think I need to allow myself the flexibility to move sessions around. For instance today should have been interval, but I really could not be dealing with that today. I just wanted to run. So, the 10 mile easy run which I should be doing later in the week, I moved to today..... and it was awesome.

Headed up Valley road and called in at Northgate Sports centre for some water. It was hot today, but I had chosen not to take water with me. My plan was to stop at Sports centres or even then Hospital if I needed to drink.
I continued down heath road to St Augustines, through Kings Way, Rands Way and along Nacton road. Then making my way back along the waterfront and home. 10.6 miles done.

My pacing felt fine. I could have gone on for another 5 miles. I feel that the 4 days away from running did me a lot of good. mentally and physically. I'm not sure which session I'll do tomorrow if any. My first though is to ride my bike. It's been too long.

http://connect.garmin.com/activity/546233074# 

Off plan week

This week has been terrible. My training plan has gone to pot. I am getting the miles in, which I suppose is what counts. But the structure has disappeared. 

Part of the problem is that at the weekend I over indulged in alcohol and had very little sleep. The after effect of this has been ongoing. Tiredness and physical exhaustion.

 My working week has altered slightly too. My days of have been sacrificed so I could assist a lad on work experience with me. It's not been hard work, but not having the time at home to chill and recharge has made a difference to my mojo.

I feel like i'm playing "catch up" 

Day 10 Scheduled 8 mile Easy

Started with a 7.5 mile loop of Bramford and Sproughton with run up to work through town. I got my stretches done at work. This is definitely helping my recovery. I'm not sure the fried egg and ham roll I had once I got to work had any recovery properties, but it was delicious.

7.5m

http://connect.garmin.com/activity/537847060

After work Run home

1.5m

http://connect.garmin.com/activity/537847041

2 years on!

Post by Brian Powlett.

Day 7 of training plan.

I'll just start of by saying that I have deliberately moved my training updates to this blog. So by clicking on the link you have chosen to pay an interest in how my training is going. I like to post on Facebook/Twitter. I am not showing off or massaging my ego. This acts as a training diary for me to record where I am at right now. I've chosen to share it.

 I like running, cycling and triathlon.

You can read it or ignore it. If you rather I just reshared stuff from Buzzfeed or viral videos from youtube etc then i'm the wrong friend. I have a lot of friends who have a common interest in my chosen sport. Also I know some people have been inspired by some of the stuff I've posted about. Anyway, you get my point.... Thank you, Love ya! xxxx BJP

For the first time EVER! I have started and maintained a training plan. I have been running and cycling for around 5 years now, but have never committed to a plan. I have decided that I would give the Jaffa 12 week plan a go, in the build up to Ipswich half marathon. So far so good.

Today I was scheduled for 5 mile easy running. I still struggle to know what my paces are. My slow pace is ridiculously slow when compared to my race pace. I knew I wanted to be around the 10 minute miling. I also made sure the route I was running was quite flat. Yesterday, my 7 mile "Easy" run included park run and the run up to the park was a steady incline. Then the run afterward up to my work includes quite steep sections. All in all, I was struggling with my knees at work. I was not sure how they would feel today. But they were fine. A little sore at the start thats all. Garmin Data here.

Tomorrow is 12 x 400 meter intervals. But I have an appointment with the Physio in the morning to assess my knee pain. See what happens tomorrow.

Thanks for reading.

Day 5 and 6 of training plan.

Day 5 was a rest day. Quite frankly, my knees needed it. Took Ibuprofen. Had a beer. Watched football.

Day 6: Is 7 miles at easy pace. The plan is to run to ParkRun and back to work. Targeting 9 minute miling. After a week of glorious weather, today looks crappy and wet. Although, I do like running in the rain.

Update-

Just back from my run. Managed to make it to the park in time. My legs felt pretty heavy at the start but found a rhythm a mile. 

About 2 miles to park

5k park run

2 miles back up to work.

 Job done.

http://connect.garmin.com/activity/534973730 Garmin connect data

Brains... brains....BRAINS!

Over the last few months I have been having CBT Cognitive Behavioural Therapy as a result of my cycling anxiety caused by a road accident in 2012. Initially I was not sure whether I wanted to have the treatment, but I am now glad I did.

I've been seeing a private psychologist at Nuffield Hospital, Ipswich. Thankfully this will be paid for through the insurers.

The advice I have recieved from my doctor has been fantastic. It has really opened my mind into how the brain works. For example. One of my bigger issues was being over sensitive, hyper aware of my position on the road. I would critically assess every single car that went past me. Too close. Too fast. Too aggressive. I would not ride too far from home. One of the tasks I was set was to focus on acknowledging the good drivers with the same enthusiasm as I would give to the bad drivers.... This worked for me. It highlighted to me that the majority of drivers were not trying to kill me. Obviously there are a lot of pricks out there. The ones who would rather use there car as a blocking device than let a cyclist get on his/her way. Heaven forbid their journey be delayed by 2 seconds.
Other psychological tools the doctor has given me, was at certain points during my ride, to acknowledge that I am safe. Doing this verbally or mentally at a junction in a road or just pulling over to the side of the road and take it in.

I know now that without the CBT sessions I would not be riding again. It was due to these sessions that I was able to go out on my first "real ride" on my road bike, since my wreck. This was a very significant turning point for me.

It has really made me happy that companies like The AA and Halfords have collaborated in a "Think Bikes" campaign. I have fitted the stickers to my car.... Because I do drive too.
I particularly liked the YouTube ad which came out too. Far better than the insensitive bollocks which Top Gear produced.

My brain is starting to heal and I have learned some new methods of dealing with my anxiety. One person's momentary lapse of judgement has cost me 2 years. I am not bitter. In fact I am thankful. Thankful to be alive and thankful that if just one person thinks more carefully about other road users (Not just cyclists) then the purpose of this post has been met.

Please read the articles I have linked in to this page.

http://road.cc/content/news/114228-family-dead-cyclist-release-hospital-photo-warning-drivers

http://road.cc/content/news/114288-video-australian-driver-hits-cyclist-behind

What's the rush pal???  

Return the joy please Doc.

This evening I will be going to see a psychologist for CBT. CBT is Cognitive Behavioural Therapy. I am having this treatment because, it would seem that since being knocked off my bicycle in July 2012, I have developed some anxieties when it comes to riding my road bike.
My anxiety does not extend to all cycling. For instance, I can ride my single-speed bike and hybrid bike without many issues. It just tends to be around riding at speed, namely, training rides. My original psychological report suggested that I had a "Specific Phobia". More to do with an environment as opposed to an action. 
In the very few times I have been out for a ride, I have found myself being overly cautious and apprehensive when approaching junctions and busy roads. Even the quiet roads I find myself processing what may or may not happen. Is that car reversing out on to the road? Has that driver seen me? These thoughts are on a permanent loop in my mind. Thus taking away the joy I used to get from cycling. As the year has gone on, I find myself making more excuses to not go out for a ride. Lying to myself like a politician. "Well! It's not that I don't want to ride, its just in the current climate I dont think its advisable!"
Prior to the accident, many a Sunday morning would come and I would head out to the coast and back before work. Me time. Ride time. 
I don't usually cycle in groups or with a club. Thats just the way I am. I love the freedom of being able to go where I wanted and being able to stop or sprint when I wanted. I just want those joys back!

I'll update this after my visit to the Doctor. Stay tuned.

Patellofemoral Pain Syndrome?

Last night I went to my regular Ipswich Jaffa running club track session. It was a 3 kilometer time trial. I was quite happy I managed to knock out 12 minute and twenty something second. But toward the end of that session my knee started to feel quite aggravated. Coupled with Achilles Tendonitis and a major lack of fitness.
 Anyway this morning I hit the google machine and managed to find some information about what is going on under my knees bone.
Turns out it is something called Patellofemoral Pain Syndrome. Soreness when sitting for long time. Can flare up with overexertion. I have added links to the articles which  I read.

I am still going to visit my doctor to check my self diagnosis is correct.

http://www.patient.co.uk/health/Patellofemoral-Pain.htm

http://link.springer.com/article/10.2165/00007256-199928040-00003


http://saveyourself.ca/tutorials/patellofemoral-pain-syndrome.php

Legacy of a wreck.

July 8th 2012, at around 7.15 pm I was knocked of my road bike while out training for forthcoming triathlons. Over a year on and my bike has been restored to a ride worthy state. New forks, wheels, brakes, shifters, cables, bottle cages and handle bars. The bike is totally ready for action. I have even lent it to a close friend for her to use during her own first ever Triathlon. Problem is..... am I ready?

The 12th of July was a long time ago. So what's wrong?

I recently went for a psychological evaluation for part of my insurance/compensation claim. I have since received a copy of the doctor's report. It made for some very interesting reading. Some people have asked me if I "hammed it up" for the session with the doctor? I can tell you now. There is no way a reasonable person would be able to pull anything over the eyes of these trained professionals. The report was as much about my body language, eye contact and attitude, than anything else. He was very thorough in his questioning, bringing up some things from my medical records which caught me of guard. For example.

Pretty funny eh? As you can imagine. This took me by surprise BIG TIME! Apparently this was to see if I had any underlying anger management issues.... I don't.... I DON'T!!!!! ;-)

I  was also asked about my emotional state. I have always been more on the positive side. I mean I am very thankful that I didn't get seriously injured or worse. I have not had any real breakdowns. The closest i've come to "losing it" was the first time I saw this video to the Rudimental track- Waiting all night. It's opening sequence includes footage of a bike accident. The guy was a bit of a plum but no one deserves that.....

So what's wrong again? It turns out I have developed a form of Specific Phobia which is related to riding my road bike. I can ride my single speed (fixie), my hybrid and my commuter bikes, but I have issues with riding my race bike at pace. I have tried using it to ride to work, but I am still very nervous. I also seem to make excuses to avoid going riding. Too hot, too cold, looks like rain and there may be ice out. I can't pretend to understand this fully. I just know that my fear is irrational and unfounded. 

I hope to get back to it soon... tomorrow?

When I used to love you.

I have made the decision to change my focus. Over the last 4 years my goal was to get in shape to complete a full Ironman Triathlon (2.4mile swim 112mile Ride 26.2mile run). Through 2010-2012 I had competed in a few triathlons, Duathlons, running and cycling races. All with varying results and mostly fun!
During the summer of 2012 while in training for the Vitruvian Triathlon (Half distance Ironman) I was hit by a car while I was out cycling. Although thankful for being alive, I have been left scarred, scared, battered, bruised and injured.
I had initially deferred my Vitruvian Tri place to this year (2013), but i'm now realising that the lack of training rides and runs are leaving me way behind schedule to be able to compete competitively this year. I feel, if possible, I will defer again until 2014.
I have fixed up my road bike since the accident. New forks, gear mech, brakes etc. But I have not been able to enjoy riding it like I used to. The collision with the Citroen Saxo put an end to all that. I ride a single-speed bike for my daily commute to work. This is normally a steady roll to and from work. I enjoy this most of the time but I am suffering with anxiety on the roads of Ipswich. Sometimes finding myself being over cautious at EVERY junction. I am finding most cycling far too stressful

So, what now.

                                                   I run.....

I have fallen back in love with running. Barring injury, I am feeling this is where it's at for me. I have recently started Parkrun 5k races which are awesome. I feel 5k is my distance. My current PB is 22.30. Would love to get this to 19.59 before 2014 starts. I have entered the ballot for the Virgin Money London Marathon 2014. I have been unlucky in the ballot 4 years now. Surely this is my time.
The other thing is my weight. Since starting at the Greyhound my weight has gone up. Need to sort that shit out and fast. Snacking on chips and bread is my weakness. I'm currently rocking around 13st7lb. Want to get to 12st7lb by this time next year. With focus on healthier eating.

So that's it really. Going to forget about the bike training for now. Just swimming and running for health and fun. Not forgetting the gym sessions too.

I think this song sums up how I fell about Triathlon and cycling training.

Think im gonna knock #cycling #triathlon on the head. Really enjoying my running at the moment and the other stuff stresses me out.
— Brian Powlett(@Brix2tri) May 21, 2013

The price of injury

Went to the doctors today. This was so they could check and evaluate my injuries from my accident in July. Took longer than I anticipated but hopefully will be worth while. Have been told  that the scars will remain and not fade much more due to the nature of the cuts.
The injuries have all but healed. The scars still itch like a bastard. My knees only give me discomfort when squatting. I think most of the damage is psychological. I still am quite nervous on the road when cycling and my confidence has been smashed. Really not sure how I will react if I ever get back on the saddle.

Still just hanging there in my garage the "Dirty Bike Carcass"

Next step is to wait and see what/how much the solicitor recommends putting in a claim for. Then we wait.
Still unsure what to do with any compensation too. The option of getting a new bike is nice but the second option of investing in a new business opportunity for 2013 also appeals.
Guess I will have to wait and see.  

Injury Update

Just thought I would update anyone who is interested.
Back in July I was knocked of my bike by a car making a right turn across my right of way.
I was very fortunate in that I suffered no broken bones. But I have however now been "blessed" with some massive scars down my right arm.
I have also had a few issues with my knees. They tend to get pretty sore after a few hours on my feet. I have recently resumed running and I find that a post run ice pack works wonders for them.
I am putting in a claim for compensation which is going slowly but surely. Liability has already been admitted. So I can hope to look at getting a new bike in the new year (looking at Rose TT bike)
I have an appointment with the Solicitors' Doctor next month. Think that is where they assess the injuries and damage done.
Im looking forward to 2013. I had to withdraw from a few races which included the Vitruvian triathlon. So I have re entered this for 2013 as well as Brighton Marathon. More races will follow for sure.
Any way that's it for the moment.

Still alive but...

It's been 4 weeks since I was knocked off my bicycle during a training ride. The wounds have all healed, but the scars remain. Still no bike, no running or any swimming. The knees have been pretty messed up since the wreck. Getting very sore after an hour on my feet. The weight is going up, morale is going down.
I have had to pull out of the rest of this season's races too. So no vitruvian triathlon for me now.
I was thinking about heading out for a gentle run-walk today. Will have to see how that works out and if the knees can take it.
Be safe out there. Wear a helmet when cycling. And drivers... Don't take chances with cyclists, I'm sure you can wait that extra 5 seconds to pass, overtake or turn across.

Veggie or not veggie?...

.....that is the question.

I am seriously considering giving up meat. After a heavy weekend of burgers, fry-ups and all round badness on a dietary front. I feel that I could comfortably cut out meat from my diet. I have put on 9lb (Now 13st 8lb) in 4 to 5 weeks due to poor diet and lack of running, cycling and swimming.

The plan, at the moment, is to go meat free Monday to Saturday. Then allow meat on a Sunday if fancied until the end of the year. Then a reassessment.

 I have no issue with animal welfare really. I love bacon. But sometimes, you have to set the ones you love, free:-)

I feel my biggest problems will come from the fact that I am a chef. Working in an environment where I can be surrounded with little snacky bits of cooked meat. Chicken breast here, bacon rasher there! Also, I have the will power of a... I don't know what, something with little will power anyway!...that's me! It will be hard, but that's life. I'll just give it a go.

At the start of the year I cut caffeine out of my diet too. After the initial head-aches, I found this quite easy to deal with. Although, I did find it affected my training mojo. I have, more recently, slipped back into coffee world. I would like to start reducing my caffeine now again too.

Hope this all leads up to starting 2012 lighter, fitter and mentally stronger. All ready and set for a season of sweet runs and sweeter triathlons.



So start the countdown 10, 9, 8,7, 6, 5, 4, 3, 2, 1..... I am now a part-time vegetarian*

Links  --- Vegetarian Society


*Not sure if i will be including fish!