So I tore myself away from the Royal Wedding coverage this morning for a 10mile run. This is a specific pace session, with a bit of a warm up then 10mile at 6min/miles. Ordinarily (over the winter at least) I’ve been doing this type of pace run on the treadmill for accuracy. But given the Royal holiday, access to treadmills today was a little limited (and indeed last weekend due to the Bank Holiday weekend too) so I’ve been getting out in the nicer weather and slogging it out on the roads.

The only problem with this is that around where I live is by no means flat. So, I strap on the trusty Global Trainer and head out for the run. With all the data that the GT collects, I did a little web surfing and found this article which suggests how to take into account ascents and descents: http://runningtimes.com/Print.aspx?articleID=10507

The article’s author suggests that athlete treadmill tests show that a 1% elevation means that per mile for a 5min/miler y should allow 10secs more per mile and that a 7:30 min/miler should allow 15 secs per mile more; and this is for every single % per mile. (52.8 feet per mile is 1%)

So this is what I’ve done:

The Global Trainer tells me that I’ve gained and lost (circular route) 1550 feet in total. So that’s 155 feet per mile, and at an estimated flat pace of 6min/mile, this amounts to a 3% grade or 36secs/mile extra due to the climbing. However, we need to add back in the descending – apparently you get back about 55% of the time of the climbs – so as you would expect, you do go slower over a hilly course compared to a flat course. This means that I’m left with a 16secs/mile handicap because of the hills.

My 6:28mins/mile pace through the rollers therefore works out at a ‘normalised’/flat 6:12mins/mile pace. Given that I was supposed to be running 6min/miles for the session, I clearly slacked off a bit, but not as much as the actual pace suggested ;)

Its not a bad guestimate at how hills translate into flat pace – the GT data again proves itself invaluable.

But now I’m going to get back to the Royal Wedding highlights!

Thought I’d give some props to Timex on Earth Day. Here’s three reasons why I’m loving Timex  -  some examples of what Timex is  doing to reduce their environmental impact:

Reason 1. An 800 solar panel array at the Timex HQ in Middlebury

This photovoltaic (PV) system is designed to generate 285,439 kilowatt-hours (kWh) a year, enough electricity annually to power nearly 32 average Connecticut homes. The system’s output will avoid over 6.6 million pounds of carbon dioxide emissions over the expected 25-years of operation.

For live data from the array, visit: http://www.timexgroup.com/profile/watch-hill-solar.html

Solar array at Timex HQ

Reason 2. The WS4 Expedition watch comes in fully recycled and recyclable packaging

TImex Expedition WS4

Reason 3. Watch recycling scheme started at the Virgin London Marathon Expo stand this year 

Not only did Timex offer to dispose of  your dead watches according to regulation (and avoid landfill) or recycle the parts, but they also offered a 25% discount to people exchanging their old watches for new at the VLM expo!

Happy Earth Day everyone :)

13^th MPRO, 9:01

Port Elizabeth has to be among the most friendly Ironman races I’ve done – another cracking race put on by Triangle (who also run another of my favourites, Ironman Austria). Only there for a weekend, the warmth and generosity of the people there was as reliable as the weather was changeable.

But it wasn’t just the locals that made this weekend a fun start to the season. As ever, the individuals participating in the race and some of the characters I met this weekend will make this a memorable event. Great times had – thanks to Dave, Kyle, Dominique, Clifford, Andi and to some older faces – Rachel, Ed and Sarah et al. Great to spend some time with you all in PE.

Race day the weather was a relative blessing compared to what it could have been. Despite a relatively calm swim, I struggled to hold form and pace in the water and exited the water minutes back on where I’d been hoping. That feeling of ticking over continued onto the bike, and then onto the run, where the heat and lack of top end was taking its toll physically and mentally. I’d counted near 40 bikes ahead at the first turnaround, and knew there was a lot of work to do, but had very little to give. I did start picking people off, but by lap two it was more and more difficult to keep tabs on position.

The run was flat and well supported. It annoyed me that I seemed to be wasting such good conditions ona mediocre day. I settled in though, pleased at least to be running, even if it was survival pacing, and focussed on finishing and picking up some Kona Points at the least, and not getting lapped by the Raynard and Andi who were cracking out course records there in PE.

Crossing the finish line I found out that I’d been too hard on myself, finally finding out that I’d placed 13^th MPRO (but I did get chicked by the awesome Chrissie Wellington!). In hindsight, I’m OK with the result. Yes, I wanted to go (considerably) faster, but some days are just like that, ticking over the miles from one point to the next. As a benchmark, its the fastest early season race I’ve ever done (in fact the only early season race that has had a successful finish!), and it shows that the fitness is there, but perhaps the speed needs some work.

A lot of new kit got and early season test out there in front of the roaring crowds of the Eastern Cape, and it all came through for me: the On’s were light and fast, and their forgiving construction meant that even when midfoot landing wasn’t working out (for most of the run thanks to some really tight legs), survival pace and some heel-toeing still got me to the line unscathed; the new Orbea Ordu performed to expectations, and she’s a beauty; the new Sugoi race kit and the Orca 3.8 wettie are super-comfortable and sharp as; combined with the SBR Sports TriSlide the only chaffing I have is on my wrist from the Ironman wrist tag! Also notable was zero gut issues, even with the relative heat – I’m going to thank Neovite colostrum for that!

All in all, a solid early season race. A great starting point for great things later in the year. Now time for some recovery and a bike/swim block before a 100km run in China in 3 weeks. Bring it on!

Pre race packing!

Europe has had the pleasure of Mr Will Kelsay for a few weeks now, so we decided to take training on the road with a bit of a training camp in London. Whilst fun, this was a little cold and damp, so we relocated last week to southern Portugal where conditions have been much balmier. We’ve both got early season races starting in just under 3 weeks, so its been a good opportunity to get some hard work and race pace work done.

Warm weather clothes needed by the English Channel

Travelling lightThat's more like it - overlooking the Med :)

We’ve got another couple of days here before headed back home – London for me, France (temporarily) for Will. That’s good for Portugal as I think we’ve cleared them out of eggs, fruit, bread and rice cakes!

These is SUPER easy to make, and they last about as long as it takes to make them :)

Makes: 24 mini muffins

What you’ll need:

• 1 1/2 cups flour
• 1/3 cup applesauce
• 4 small bananas, peel and fork smash
• 3/4 cup sugar
• 2 egg whites
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt

Directions:

Prep Time: 10 mins; Total Time: 25 mins

1. Preheat oven to 350 deg F.
2. Place all ingredients into a large mixing bowl and mix until just moistened.
3. Spoon into lined or nonstick, sprayed mini muffin pan.
4. Bake at 350 degrees for 15 minutes.
5. Remove muffins from the tray and cool on a wire rack

Simple as that – enjoy! Baking is good for the soul.

Train hard,

Toby