ITU WORLD CHAMPIONSHIP 2013 - RACE ONE

THE BUILD-UP

Expectation is such a strange ailment. There are a number of symptoms associated with expectation, your friends act differently around you because you display these symptoms, you can be off your food, feel down, feel excited, apprehensive and worried, you can feel like you've tried to put on a wetsuit that is way too small as the pressure you bestowed on yourself can become overbearing.

For one of the races I undertook at the Worlds I felt like this and for the other I removed this from the equation - this is how it panned out.

My build to Hyde Park was in all honesty a second thought, I had struggled since 2012 with a shoulder injury compounded with IT Band problems (all on one side) which really got in the way of any consistent training (and we should all know by now that consistency and not intensity is the key to success). My 2012 season was a bit underwhelming in all honesty and my foray into racing in the Pro cat was not what I had hoped; but I wouldnt change it as it was great fun and hard work where I could.

2013 started off with me looking to ditch Triathlon, I struggled with motivation (in part due to not being able to swim for 5/6 months or run for 4 but in this time I found STRAVA which kept me occupied while out on the bike and gave me some something to chase (Gotta get them KOMs).

In May (ish) my shoulder enabled me to start swimming properly again but at the same time I picked up a Hamstring niggle on a long run (22k) which meant I had to get off the TT bike and do any cycling in a sit up and beg style and also cut out running. Thankfully swimming kept me sane and relatively fit.

I had always planned on racing middle distance agin but with the lack of training planned a re-route to Hyde park as a back up more just to have something in the diary for the end of the season qualifying injured at Dambuster.

The National Relay Champs came and went in this period where I teamed up with Andy Tarry, Gav Chatterton and Nick Dun as part of the Tri-Camp race team managing to hold it together for a half decent run (as it was flat) and a pleasing podium for the team (One of a few for these boys!) behind teams with athletes such as Tom and David Bishop and Laurence Fanous who recently raced at the Elite World Champs (http://www.tricamp.co.uk/)

Three weeks out I was looking at turning up to the worlds and enjoying it. I had done my prep and worked out who I thought would be quick in the GB team and where I needed to be in my wave (N:B Split waves is a really unfair and inaccurate way of deciding a world championships, the number of competitors should have been reduced or the course changed). I felt that my Tri-Anglian Team member Iain Robertson would be the man to watch on the day as I had seen his results during the year, knew he was swimming better than he ever had done and was abundently aware of his run pedigree. I was confident that had I been fit I would have the edge in the swim and the bike and that should give me enough to hold him off on a flat run where I figured I would need 2mins breathing space.

In my current condition my expectation had been to put 90s to 2mins into Iain on the swim, perhaps a minute on the bike but to drop about 2 to 2:30 mins on the run. It was going to be pretty close.

Then Expectations changed.

I have known Iain Dawson (http://www.triteamdawson.co.uk/ see Iains WChamp race report here) for a number of years and guided him to a World Duathlon Championships T6, World Triathlon Championships T6 and National Champs between 2010 and 2011 (breaking a wheel in Spain whilst 5mins up at European Champs - DNF) and when he came to me three weeks from the Wolrds and asked if I would step in and guide him I was delighted at the prospect.

I knew what this meant though; I wrote off my own World Champs.

I was racing with Iain less than 48hrs prior to my race and knowing what a good performance in this race would mean (funding, support, route to Rio and the retention of a World Championships); on went the pressure.  I was stepping into some pretty big shoes under important circumstances;

• Iain's previous guide is bloody quick, faster (doesn't do it justice)  than me in the swim and currently a better runner.
• Competition was much higher than in 2011
• The number of athletes was significantly increased since 2011
• More on the line with funding etc
• I was going into the race carrying an injury that could effect Iain's placement.
• Iain dropped the bomb that he was reigning World Champ...

We managed a few training sessions where we could which ended up being a handful of swims and a couple of Tandem rides (On his Carbon Tank from Matrix Cycles http://www.matrix-cycles.co.uk ). These really ended up being technique based so I could get as used to the new swim rules and Tandem handling as I could pre Championships.

On my own time I had to start ramping up some speed work both in the pool and in run sessions and also did some work on cycling in a TT position (as I had been avoiding this for the last 4 months, apart from race situations). This started to put a lot of pressure on the hamstrings but I had realized that even though I only needed to get through one race I had to have a few efforts 'in the bank'.

I managed 3 effort sessions with CONAC (although I had been told not to run hills) and one track session in the weeks leading up to the race plus a few days training with Joe Skipper including a 4hr bike (involving some scooter pace work) a 5k hard swim and the Sessions with CONAC; oh and a few (more) hours with the physio!

Joe and his 'pilot' 

The week leading to the worlds would usually be spent (had we been racing abroad) getting used to the climate, the course and the surroundings, traveling and getting a couple of final sharpener sessions. To try and emulate this it had been arranged for the para-tri squad to attend a 'holding camp' in loughborough from the preceding Sunday. The whole purpose was to prepare and take the athletes away from day to day stress etc and to allow them to have a week that they could base around usual preparation.

This was a great idea, usually we would already have been in the country (probably) and if you could do what you would normally do, Hell why not!

Some of the weed picked up on our tether at a swim session.

Some things worked really well, for a start the controlled nutrition (i believe) was a major factor in my success on Sunday and must have had a similar effect for the Friday race). Also the availability to physio's and strategy (due to the belief the course was not useable), bonding with the rest of the team (considering this was the first time I had met most) and access to facilities was a massive bonus.

The only downside for me was the additional traveling and early mornings that accompanied the week especially the trip down from Loughborough to London on Wednesday when I would have been looking to chill out and do some high paced work outs 48hrs pre race. If the week had been organized in London rather than Loughborough it would have been perfect (I think it was even more hectic for me as I was trying to fit in AG commitments/requirements and Para requirements including a lecture on Doping where I learned Sudafed is a banned substance and that if Iain got called into give a sample I wasn't going with him...we were not that close!).

RACE 1 (PARATRI T6b- GUIDE)
I wont bore you with all the racking, registering (which was so much more drawn out than the AG one as our tethers had to be measured, bikes checked and cleared and involved a lot of standing around for guys with one leg, and with people holding tandems) and walking back and forth, but it wasnt ideal to say the least....but I had been warned!

Britri had arranged a separate area for the Para-tri team which included physio beds, warm-up turbo's (1st time Ive ever had a turbo to use - and probably the last). Iain and I did a short turbo session (I had to basically copy what Iain did) and we kitted up and wondered over to the start. We were the second wave of two following the T6a wave after 5 minutes.

The plan for us had always been damage limitation on the swim, we knew ex Paralympian Dave Ellis and (Guide) Luke Watson would be fast and would probably battle it out with Aaron Scheides (USA) and Guide Colin Riley (http://cdifferentwithaaron.com). We would try and gain as much of an advantage on the bike as possible and hold on for as long as possible on the run......in an ideal world.

The weather had been pretty dank and there was talk of shortening the swim. We planned the swim so I would be on the right hand side of Iain so that I would swim the long route round the anti-clockwise course.

We started well (to the right of the fast boys) and I could see that two 'arrow heads' had formed with Aaron and Dave to my left and we were leading out the second just behind their pace. I drifted across towards the first buoy and slotted in behind Dave and Aaron just off their feet - I was content with this and pushed to get into the leaders draft. Rounding the buoy we came across some back markers from the first wave and while Dave and Aaron went inside their line we got caught on the outside I guided Iain wider to try and stay out of trouble (and also was how we had practiced taking the buoys - a nice smooth line round rather than taking them too tight). Unfortunately this meant I dropped the leaders draft and never got back on. We ran into some more back markers and got dunked about 3 times, tangled up and ended up not being able to get away essentially being picked up by the main group from our wave.

We ended the swim a good couple of minutes down which in all honesty I found pretty hard. I had lost sight of Aaron and Dave and knew we would be hard pressed to make up the time needed to put Iain in a winning position.

Into T1 we broke away from the group we exited the water with and passed a few more T6a athletes on the way out to the bike, had a good mount and settled in to make as much time as possible.

We worked our way closer to the leaders during the bike but it was bloody hard work. The damp surfaces combined with lack of time on the tandem meant that we had to hammer it out of the turns but take ALL the speed off on the way into the U-turns and the S-Bend. We were trying and trying but just couldn't make up the time as just did not have enough space to get up to speed and maintain it, as soon  as we got to our top end we basically had to brake and turn or lift the front wheel over the very hard speed bumps (which cost us Gels and my front bottle). I must however confirm that the Matrix wheels, although not specific for the Tandem were amazing, I just couldn't believe that the speed we hit the bumps didn't cause permanent damage, after snapping the bottle cage and with me not being the lightest athlete I expected that we would be face planting at some stage.....fortunately we did not and can only thank the guys who put the wheels together!

We caught the US team on the way into T2 and Dave/Luke were just on their way out. A different bike course with some hills and better conditions would have played into our hands but you can only race what is there!

We started the run in third with Aaron about 10m ahead. I knew his pedigree and expected that he would move away very quickly however Iain held the gap for a long time and put in a great first lap. His running had certainly come on since I last raced with him.

The time gap to the US team became too great and although I felt we were a comfortable 3rd I couldnt let Iain know this too early as I wanted to keep the overall gap as small as possible.

Iain ran a very good 5k and faster than some guys who were putting minutes into him last time we raced but both Dave and Aaron ran stonking 5k's, Swam better and held it together on the bike enough to keep us at bay. I didnt see anything that would worry me too much and suggest that they couldnt be beaten and overall feel that a place on the podium was where Iain deserved to be.

Really happy for Dave and Luke; especially happy they didnt get DQ'd as that would have put the US in first ;). Its going to be exciting over the next couple of years with Iain and Dave pushing each other towards Rio.....bring it on!!!

SHOW ME THE RESULTS:

RACE 2 (STANDARD 35-39)............

Return to Norwich Tri

Before I get into the race itself I just need to highlight what a great event this is, it's really well organized, has a great atmosphere, great mix of people (business relay challenge, sprint and Standard tri as well as a Friends and family relay and some decent prizes to encourage some form racers).

Thanks to Mark Philo and the rest of the crew along with all the Marshals, spectators and all the racers.

 

Also I encourage you to read a friend of min's report on his attempt at the Arch to Arc here.....

 

 

WILL HALL'S ARCH to ARC

 

 

On to THE RACE......
I've raced Norwich two times before, the first resulted in a 2min TP and a frustrating 4th place, the second was in 2011 with the longer run route (11k+ including two pretty steep uphill sections) resulting in a win and course record (2:01:and change). This year the course was shortened to a regular 10k route and was FLAT, yes FLAT!

I have always enjoyed racing here; Why wouldn't I? Its local, I know the route and it is well organized. The only small downside is that being my local race organized by my local club does mean it comes with an element of expectation and therefore some pressure.

I like to have a plan when I race and I usually base this around my main competition. For example, in my elite races I am realistic enough to know that I am relatively not a strong swimmer, I also know that I will catch a lot of the junior athletes on the bike and that they will hang on to me until the run and then having done little work run away from me; I accept this but use the races as a really good bike workout with a hard brick at the end.

Agegroup racing is different – my swim brings me out closer to the front but normally a couple of guys back (when fully fit), my bike gets me back in the mix and my run is either hit or miss ( I have run 34min 10k’s and I have run 40 min 10k’s off the bike).

At Norwich I knew I had two main competitors  (Toby Morrell and Sam Proctor) who would give me a run for my money. Depending on where they were in their training and how my injuries reacted would depend on how tight the race was.

My expectation was that they would swim a similar pace, Toby was stronger on the bike but Sam had a bloody good run on him which could mean a very close finish. After racing Dambuster (where Toby put 45s into me on the swim) and coming out with a half decent performance I was hoping to be able to build on that and make up time by having a stronger run and swim. And to go close to my 2011 bike split of 56 and change, run a 36-37 and job done for a conservative 1:58 ish. At fitness I believe I could go sub 21 swim (inc run to T1), 2.5min Transitions, 55 bike and a 35 run giving me a 1:53- 1:54 final result).

Unfortunately since Dambuster (Report here) I had not been able to run or bike due to a hamstring injury but had managed to get some additional pool time as the rehab on the shoulder (and taking my time) was showing positive returns. With this in mind and being so pleased with the way it held up at Dambuster my plan was as follows:

Swim:             
Get on Toby or Sams feet and come out of the water with them hopefully around the 22min mark (slightly below my 2011 time)
Bike:               
Hit it hard and get away so no advantage could be gained by pacing from me – lack of bike training I was expecting a 58ish (but hoping for a bit faster)
Run:  
Maintain a 37-38 pace to reduce stress on hamstring and put pressure on the chasers to out run me by 3 mins or so.
T’s:  Approximately 1m to 1:30

Overall: 1:57/1:58.

Race Day:
Expecting Norwich to be a 1^st come 1^st serve racking (with it opening at 6am) I aimed to get there earlier than usual (normally only takes me 5mins to set up my bike) and I cruised down just before 7. The temp was already picking up and it looked like it was going to be a hot one. The transition format had changed and was done in a way that you were racked in order of arrival but given no choice of position, in hindsight this is similar to being number racked but I had never seen this method before and did find it a frustrating way of doing things. I had previously racked at the top of the slope and wanted to be positioned there (nostalgia and comfort) so when directed to the lowest and furthest point I decided I would leave and come back to rack later as athletes progressed up the slope. Had the racking method been clear before I had entered transition I would have just waited, but once in I essentially sat in the corner and waited patiently and didn’t make a fuss.

A bit later on some other athletes started racking at the very top and there didn’t seem to be any direction given to them, for fear of missing out I also joined them at the top only to be moved on about 5 minutes later. Again I took my bike away and sat waiting for the racking closer to the top. When we got nearer that point I joined the queue and racked where told also helping a lad space his bike accordingly.

 

It transpired that the Tflow had changed since 2011 and was now more even with everybody running the same distance (or at least it looked to have changed to me but I may be wrong). I still preferred to be at the top of the hill (less uphill running with bike – it’s the little things that count).

Swim
I started to the far left along with Toby who must have had the same idea as me of finding some feet (although as he out swam me earlier this year I wasn’t sure what his concern was). It was a bit cramped at the start and I didn’t really get away as I had some swimmers on my legs, I could see one swimmer getting a bit of the gap at the front and believed it was Toby or Sam so went after them as hard as I could without using my legs (as these still appeared to be under someone else). I didn’t make the feet of the fish and after a couple of attempts decided I would settle in a bit and not completely blow myself to pieces trying to make up the 5m -10m gap now in place. This gap stayed pretty consistent for the first 600-800m of the swim but when we started nearing the 800m Buoy my lack of fitness started to show and I started to drop further behind. I couldn’t feel anybody on my feet from about 400m so figured that the Fish was someone other than Toby of Sam and that I may have been able to gap them which was well above my expectations. ^nd about 55s down and much closer to him than I was at Dambuster (1:56 down) and :30s up on Toby, :27s up on Sam and even managed a swim PB (albeit by a massive 3 seconds or something).
Andy Bourne came out of the water first in what I believe to be the fastest swim at Norwich for a number of years, I exited 2

T1
Practice and familiarity are the buzz words for today children – T1 was pretty poor TBH as was my attempt to get my feet into my shoes on the bike. Lack of race practice meant I was kicking off my wetsuit after I put on my helmet rather than both at the same time.

Bike
Coming out of the swim second but up on Toby and Sam meant that my overall plan didn’t change, I wasn’t sure who was ahead of me or how much Gap I had but I knew I needed to bridge the gap fast and put some clean space between myself and the chasers. I had planned to try and average 42.5 -45kmph round the course and see how it went with the expectation of blowing towards the end but I never really got going. I caught Andy in Stoke Holly Cross and made sure I took on fluid before passing him so I could concentrate on developing a gap. My circuit was not as neat as it was in 2011 and without the knowledge that Liam Gentry was chasing me, some additional ‘luggage’(see below) and the unfamiliar heat I scraped round with the fastest bike time of 58:03. It was about what I expected but I was still disappointed nonetheless. Not being aware of the flow T2 was a shock, I was expecting to go in at a different angle to the directed route and it did throw me and cause some late minute adjustments before I ran into Lynn.

Run

I keep an eye on my weight quite frequently and know that I run my best at under 83kg, on the day of the race I was 85.6 kg and realized I might be in for a tough day. I raced Dambuster at 82.8kg and despite hobbling combined with no running for almost 2 months managed a high cadenced (to ease pressure on hamstring) sub 37:00.

This was a different kettle of fish, in fact I probably would have done better swimming part of the run. There was no rest-bite, no wind and in all honesty I should have taken on more fluid on the bike. The heat was unexpected and I just couldn’t get into a rhythm with the changing services and suffocating temperature. I realised I was going to fade on the 2^nd lap if I went off at any pace although my hamstring kept me from running with any fluidity. The first lap was knocked off in 18:50 and I had tabs on the athletes behind me. At the start of the second lap I worked out I had almost 3minutes on Toby and that he and or Sam would have to run less than 5k 3minutes faster than me.

I had always decided to back off and rest the hamstring as much as possible should I get into a position where it looked like a win, and dialled back the second 5k. I was thankful to have enough of a gap to do this but it looked like I would miss out on the sub 2hrs which I was disappointed about. I knew It was going to be close but wasn’t exactly sure what time I had started.


Had I been aware of the exact time I probably could have found 13s over the final 1k…perhaps!

Coming into the last 500m I had a competitor close in on me and it took me by surprise, it wasn’t Toby, it wasn’t Sam but he was on his way up the finish with me….just what I needed a bloody sprint finish, My mum was shouting that I was getting caught and I had no choice but to dig in and push the last 100m, everything tightened and I expected that a heap may be hitting the floor pretty hard. I looked round to see if Id lost him and he was nowhere to be seen – I only worked out a few minutes later that he had been on his first lap and he had taken a wrong turn up the finish…….

I ended up with the win which was really pleasing. To come back and retain the title at less than 95% made it a bloody tough call with the conditions making the race all the more difficult. I wanted to come back and Go sub 2 when I originally considered entering last year and this was before the route was shortened and made easier…but one thing I have learned is that you have to manage your expectations no matter how much it bites.

2:00:13 New Course Record (10k Run)
2:01:48 Old Course record (still in place due to change of course. 11k Run)

http://www.stuweb.co.uk/race/lZ/splits.html

 

Thanks to:

Streetlife cycles for looking over my bike pre-race (cheers Alex/Tim - esp for lend of shoes)

Tri-Camp for the comfy new kit

Sockshop for the Falke Compression socks that are in continual use

English National Championships (Dambuster)

Well, it’s been a while (as usual) for a blog but to be honest I haven’t really had much to write about. Taking some time away in November to settle down and manage injuries meant that all things triathlon had been given a back seat. Hopefully, however the rest and sensible build has done me some good.

Whenever you plan your races in a season you generally rank them in order of importance (Usually A-C) with A races involving a taper and your targets, B races as sharpners and C races I treat as training and experimenting.

 

This was, an A-C race, I just wanted to be in a posotion to race

 

So, the first event of the year for me became the Dambuster Triathlon which I entered at the end of 2012 but at that stage didn’t even know if I was going to be donning lycra (in a sporting arena) in 2013.

I had heard a lot of great things about the event and the organisation, had done some research and noted that the run was slightly short (9.6k or something), the bike 42k long and the swim a bit on the conservative side. With a long term shoulder injury and a hip injury in November sidelining me, this looked like a good race to pencil in. In addition the status as the NATIONAL CHAMPIONSHIPS gave it a nice added bonus as I knew there would be at least a few quicker guys to measure fitness against – should I get that far, should I do OK it also gave me a place at the World Champs held in Hyde Park in September (if I didn’t get fit enough to bang out a decent half by that time).

 

 

Dambuster Advantage:

• Sensible price
• Good location for me being in the East
• Decent options regarding accommodation (I also have friends in the area so could have organised accommodation very late)
• Long, lumpy Bike (being my strength and least injury effected discipline)
• Short Run.
• Good organisation (Pace setter events)
• Qualifier/decent standard.
• Good Tri-Camp Race team turn out

Expectations

All I wanted from the race was a qualification spot for the Euros/Worlds (which meant top 5 in age). The plan was to be steady on the swim, push the bike a bit and then just run as well as the body would allow. I expected to be about 5 minutes off my best (perhaps, 1-2min down in swim, 30s in transitions as I had no race sharpness, 1 min or so on bike and 1-2min down in run) – essentially at about 95% (although I felt about 90%fit).

Pre Race

The lead up to the event wasn’t great, although I had no complaints with how the shoulder had been progressing and the hip issue had been managed completely (lots of strength work and glute work at Nuffield Gym) but I had picked up a hamstring injury which had resulted in no running for about a month and a more conservative bike regime (i.e. no aero).

The evening before the race I drove the bike course (I agree – it is lumpy, but nothing too bad, didn’t expect I would need to come off the big ring – 56), cycled the run course, which to my annoyance had been made 10k and looked like it was going to be pretty exposed which wouldn’t help the hamstring if I was pushing into the wind (however, a standard tri event should really be the distance). My main concern however was the swim, the course started out along a small’ penninsula’ which jutted out and essentially pointed toward the first buoy, I mentioned this to the organisers and warned them that a lot of athlete would run along there to gain an advantage only to be assured that this wouldn’t happen…….

Race Day

With a lengthened bike, a lot of wind on the day and a choppy swim (albeit shortened to 1400) my plans changed,  I would be more conservative on the bike and give myself a little bit more on the run. With no race practice I wasn’t sure how much I could push, where my limits where and what my run would be like.

Rookie mistake

I didn’t make a note of where my bike was – this caused issues in both transitions and probably cost by 15seconds or so as I ran down the wrong line.

Swim.

Lining up in the 2^nd wave (no longer with the younger lads) we all watched half the earlier field gain a 200m advantage by running the pennisnula, So when was our wave, half the field looked to do the same. I was half and half and went in the middle (my own decision) and lost 100m to a group who all shot off the front. The swim was bloody brilliant, I loved it, choppy, lumpy, up and down, on course, off course, clear water just great fun. I didn’t push it and came out by myself about 3^rd in my wave. It was difficult to judge my time compared to others due to the running advantage but it was about where I expected it to be.

Swim Box Ticked – missed bike in transition

Bike

I expected to make up some time on the bike but had no idea who was in  my wave, who my competition was or who I needed to look out for, they seem to have stopped marking legs with AG and there was no logic to the numbers (i.e. all 35-39 200 numbers, 30-34 150+ etc). I enjoyed the bike and cruised round picking of back markers from the previous wave, got stuck behind some cars following said back markers and eventually caught some guys who looked to be kitted out for the sharp end. Still wasn’t sure what AG they were and as they were working together thought they must have all exited at about the same time (i.e. wave 1) so didn’t take much notice. Didn’t get passed

Bike Box Ticked – missed bike in transition (thought id have learned by now!)

Run

Final part of the race and my Hamstring started pulling straight away so I had no real left stride and had to up my cadence to manage the stress. I left T2 behind a small group due to this but soon caught all but one who stayed about 20m up the road for pretty much the whole run. I had done no bricks or speed work so found the first 2k pretty hard but kept a half decent pace (although not where I would have been) and just made sure that I kept moving up the field and didn’t get passed which I worked out would probably mean I was in the top 5.

Our wave started 10minutes behind the first guys so I was looking for the leaders so I could work out how far off Nick Dunn and David Bartlett I was. They passed me coming the other way at the far end of the bridge so I knew I was about 10-12mins down on them which was surprising, but I also didn’t want to have to push the leg any more than I was.

The head wind over the dam didn’t help the situation and I had to slow the run considerably  on the way back – I worked out that I wasn’t going to get caught as had no one gaining on me, calculated I would be top 5 and was more than happy with that. Upon crossing the line I posted a 2:02:08 and was the first 200+ numbered competitor which maybe meant I was 1^st in age …………I wasn’t. I came in 2^nd  by c30s which was way above my expectations, also discovering a guy from the T2 group was actually in my AG which was mildly frustrating as my tactics would have changed but it was also fortuitous as I could have caused long term issues had I pushed the injury for no real gain.

Run Box Queried........

RESULTS:

Post Race:

Was a shame to miss out on the National Title but I got what I came for. Shoulder felt good, Hamstring was pretty sore and I knew I would have issues with my calf over the next week as It wasn’t used to tempo runs.

I would recommend the race, would like to see AG markers and a solution to the swim issue to even the start (i.e. a buoy at the end of the peninsula)

Tri Camp went away with the Silver (ware) though as NickDunn put up the fastest time of the day with a sub 2hr running away from David Bartlett on the home straight.

Was great to see a number of tri anglia members including Toby Morrell, Alan Wilton, Andy Skiggs and Eve Dewsnap (I believe Marion Walker and Renata Garfoot were also present)

 

Training based on race

Manage niggles

Swim: Keep doing what I am doing, swim a little a lot and gain strength. progress to speed work

Bike: Mix of long and shorter bikes seems to be going well

Run: Repair hamstring, build efforts and get back to doing some speed work

Gym: Maintain gym work building strength and conditioning which has helped no end