Tregaron Duathlon 14

New Event from Local club Caron which was local and having looked at the course very challenging. Picked up the Cube on Friday after the Derailler hanger decided to go astray and smash everything in sight. I'd covered a quick spin to work and it appeared it was working back to its best.

Only covered 50miles in the last 4 weeks on my bike which was my only concern prior to the event. The running taking priority and the increase in mileage now translating to someone competitive times.

Amazing spring day with a little wind it was a perfect for racing and with 60 entered it was looking to be a competitive race. The First run course was a beauty, (averaged 5.57m/m) it was a long climb to the top of Tregaron before a blast down the hills through the village returning to the leisure centre. Feeling good I had a 30 second lead going into the bike and a swift transition I left the village, via a quick stop to pick up a gel!! Knuckled down on the straights to bont with the bike feeling good and knowing the hills where on the return leg I was confident if I could keep away for the first half I would be able to hold the lead home. The Roads took their toll on the bike with a broken spoke half way around which had been an issue prior to the event.

The Hills back where testing with some real long drags, I was glad to get back home with a nice headwind for the last mile. Averaged a speed of 21.5 miles an hour and was fasted on the bike by a few minutes.

No one in sight it was an enjoyable 2 nd run which was flat and muddy and with a huge crowd I enjoyed every moment. Enjoy my Duathlons.

1h 13min

Park Run Aber 28th March

Another weekend off and a chance to get another PB whilst the iron is hot. Expecting an improvement on my last Aber PB 17.48. Started at a steady pace whilst everyone else sprinted off then held on to the pace to extend a solo lead and pushed on to finish strong. Having run most of the course on my own I found it to be a blessing, smashing my PB my 42 seconds. Not really sure how I managed that one. Plan for sub 17 sec on the cards before easter.

PARK Run Report

Saturday's run was in lovely weather (though the night's rain had only just stopped), Sam the dog was back to full fitness, and the only obstacle was a squirrel who seemed to think he had more right to be on the path than the runners did. What with the ducks a couple of weeks ago, it seems the local wildlife doesn't approve of being disturbed every Saturday morning! This didn't deter the runners though, and Dylan Lewis who was first back came very close to the course record, though this was just a warm-up for him as he then won the Tregaron Duathlon the next day! Second-placed Ian Evans was also just warming up as he carried on for another 7 miles as part of his marathon training, and still managed to meet us in Wetherspoons afterwards!

Da Iawn hogyn 

Atlantic College 10k

New event I managed to enter which was supported by Team Nancy Charity. The Charity is linked to my home town of Lampeter through the founder and father of Nancy and this had brought a crowd from the hills.

Amazing sunny day with 200 numbers heading to the start line, I arrived 5min prior to take off which was a mad panic but managed a quick warmup and straight off to race. Started forming a group within the first few miles then 2 of us kept a strong pace and started thinking of catching the leader who had put in a fast start. Reaching half way the leader was long gone and we were hitting good speed until I managed to let the youngster get a few yards on me and I settled for 3rd.

PB of 35.40 and very enjoyable run.

 

Cardiff Park Run

First weekend off work for months and a weekend watching the rugby was just what was needed. Manage to sort out an entry to Atlantic college 10k on the sunday so drinking off the cards.

The Park run in Cardiff is a fast route with only a couple of turns to slow you down and a flat tarmac course through the Bute Gardens. Finished in 17.17 to a new PB and felt good. Keep up training and try and cut down the time by 15 sec for next month.

Llanddewi B 10k

With Dafydd away watching the Rugby it was time for the town to hold its annual 10K race which heads from Llanddewi B to Tregaron and back. A testing course which always hurts with the undulating roads and good standard of running. Few days off ill i was dubious of a PB but felt good on the day with blazing sunny skies making it a very warm afternoon.

Started off steady then thinking WTH, lets blast it to half way and see how things go. Reaching half way 30 seconds behind FJ in the lead, I turned around to find the legs where struggling and was going to be a long ride home to the finish. Slowed the pace and loosing 2nd to GD after the turn I soon recovered and felt better but to much time to make up. Nice finish with the bois y bikes chasing me home to a 10k PB of 36.17.

Progress and a great feeling of getting faster on the roads.

Pembs duathlon or Atlantic college 10k next Sunday