Moorgreen Duathlon

Last Sunday (16th October) I took part in my first ever Duathlon, this is an event which has three parts. A run, followed by a cycle, then a final run. The Moorgreen Duathlon classes as a Sprint event as it's a 4km run, 14km ride, 2km run.

After finishing the London to Brighton ride a few weeks earlier I was confident I would manage the ride easily enough without making the run too difficult to finish. The main worry was the transition zone as I haven't done an event like this before. All the way on the first leg of the run I was telling myself "helmet on first then sort out footwear and bike" and to be fair once I finished the run the transition wasn't anything as bad I as I expected, saying that I was still slow at the change over!

Out of Transition No1 time to cycle.

Out on the bike course I soon realised Moorgreen area really isn't flat but at the same time it's nice to cycle around. The cycling route wasn't anything special but did the job for the event. Once back at the transition area it was time for my second set of instructions in my head "put your bike away befoire you take off your helmet", I wasn't the only one like this as I did hear one of the staff telling a bloke he didn't need to run in his helmet and he could take it off if he wanted too, I think he was that focused on racking his bike and running he forgot he had it on.

Back into transition and time for the final section.

The last run now was only 2km which shouldn't be too difficult but I've never ran, cycled then got off a bike and ran again. My legs felt very strange! I had been warned of this by a few people and it really is an odd sensation the first time you do it. The second run took me longer than I wanted but over all I finished in just over an hour and placed 51st out of 115+ people.

Overall I was a little disappointed but it's given me a taste for Duathlons and I will be doing more in the future and hopefully I will see my times slowly decreasing event by event.

Finished!

It wasn't only my first Duathlon but Danny ran/cycled his too. He did the shorted event which was a 2km run, 7km ride and 1km run. This was an amazing achievement to do this seeing as the previous day he took part in the Men's Health Survival of the Fittest which I've ran in the previous 3 years. 

He's doing all these events for his own personal health and fitness benefit but at the same time to raise some money for Crohn's and Colitis UK - www.justgiving.com/Daniel-Brooks3

Bring on the next challenge and event!

Water Wipeout

Run 3 of 3 in 3 weeks. This is the fun one of the three, after a Half Marathon and then a 10k this is a 10k mud run, or should I say water run!

This is my 3rd of the 4 events by X Runner, earlier in the year I ran (froze) doing their Winter Warrior, last September I ran their Wild Warrior, now it's the turn of Water Wipeout! I was looking forward to this until I saw the course and the obstacles. Normally these events don't bother me but when I saw 100m swim, 30m swim, wild rivers - moving water swim, and 30m swim, doing them twice with the two laps made me think why sign up for this? I might enjoy almost everything health and fitness but I'm no swimmer. Being very short sighted from a young age, school swimming lessons weren't enjoyable at all as I couldn't see the other end of the pool so ended up panicking. The only time I enjoy swimming is on holiday with a snorkel and goggles watching the fish but this event doesn't include nice fish, just a Ford Capri.

The course.

I really didn't need to worry about the water obstacles as they weren't anywhere near as scary as first thought, in fact it was a brilliant event! I would happily do it again next year. The rapids were brilliant fun and I wish I had my gopro camera with me to film it. The reason I didn't is I didn't have the float in case I dropped it (currently on ebay buying one).

I was running the event with Rob and Danny, Jo was also running it with some friends in the wave after us. So 4 members of IlsonGlowsticks were at the event which was cool. It was all of our first time running the event and it was Dannys first ever 10km and first obstacle run so a major achievement. His effort levels were amazing for the event even including a funny to watch fall on "boxed in". The three of us stayed together and finished in about 2 hours.

On a personal note I managed to finish 100% of obstacles, technically about 110% as after jumping over some incline walls I saw others struggling so ran back around to help them then jumped back over myself again.

Before the run, all nice and clean.

Obstacle no.33 and no.34, water slide to swim on lap one.

As I've already said the event is brilliant, the course was really well set out with a good mix of obstacles, The water did stink at times but what do you expect jumping into a pond and muddy water. Who cares it was great fun!

Post run  #IlsonGlowsticks we all stink!

Danny did this as his first ever 10k and his first obstacle run, the medal means so much to him but not as much as a donation to Crohn's & Colitis would mean, please visit his JustGiving Page.

Bring on Wild Mud Run in 2016 to finish the 4 XRunner events, but first I think I'm rerunning Winter Warrior with a couple of clients as a Postnatal treat!

Wollaton 10K

Run 2 of 3 in a row now. Last week was the Ramathon and next week is Water Wipeout, but this week is Wollaton 10k. Back to Nottingham after last weeks visit to Derby, all nice local runs meaning minimal travel to the events which is nice.

Last year I set a 10k PB on the course and I haven't got a clue how, it just fell into place. (Wollaton 10k 2014) I then set a new PB this year at Derby 10k so knew I was up against it. Last week in the half marathon I had slowed my pace from around 4 min 30 sec per km to around 4 min 50 / 5 min per km. I knew it would be tricky trying to get the pace back up with only 1 short run mid week to try and get the pace back.

On the morning of the event it was throwing it down! I don't mind running in the rain as I sweat buckets so it helps keep me cool but there are limits. The state I'm usually in post race is how I looked at the start line this time. It was the same course as last year and my first of the 2 5km laps felt ok, I was only about 15 seconds down from my PB time. However I seemed to just hit a wall at 7/8km and my pace just dropped for no reason what so ever! I think the last couple of km were run at about 5min per km, way down on what I needed. I finished in 47 minutes 25 seconds which I was disappointed with. On the plus side I did finish 37th of 262 runners, compared to 52nd of 477 runners last year. This shows how the weather effected the race but the turnout as well.

This years winner was Ian Hunter in 38 minutes 9 seconds, last year he finished 3rd in 35 minutes 57 seconds. So I shouldn't moan too much as the conditions effected everybody in a similar fashion.

I also had a client running the 10k too, it should have been one client but after an accident involving stairs, dog toy and falling over it resulted in a broken metatarsal a week before the run. Another client stepped up and transferred the place and he ran in her place. With minimal training time for the 10k and the shocking weather he managed a respectable 1 hour 7 minutes, down on his PB but a cracking results in the circumstances.

Bring on next year for my third year at the event.

A tad wet post run.

Great work Rob.

Robs work deserves some donations for a great charity. Please visit his JustGiving Page.

Derby Ramathon

After finishing last years Nottingham Half marathon and actually sort of enjoying it I wanted to find another one this year. At first I saw the Sporting Futures Derby Half but it's the same weekend in September as I'm cycling London to Brighton. I then found the Ramathon and it fitted perfectly into my schedule. Also being from Ilkeston having a Derby postcode and a Nottingham phone number it felt right to do a Derby half to match with the Nottingham run.

The race starts and finished from Pride Park (iPro Stadium) like the Derby 10k but that's about the only similarity in the route. The 10k going into the City centre and around the Cathedral Quarter, where the Ramathon went out to Alvaston, Shardlow, Thulston, Elvaston and back to Pride Park. 

Derby 10k route 2015

Ramathon route 2015

The route was really flat with just a few undulations, the sun was out and I was sweating as always. One of my clients was running it and her partner from Beeston Cycling Club was there taking photos. Thanks to his massive camera and bright cycling helmet I could spot him and put on a smile for his photos, or laugh at times because it felt like I was playing "Where's Wally?" looking for him to pop up and take a photo.

2km into the race, a proper smile.

About 12km, laughing at spotting him again.

About 18km, a slightly forced smile/laugh, just let me finish now.

I had never realised how big or nice the park was behind the Pride Park complex, it seemed to go on for a lot longer than the 2/3km we ran in it. Once the iPro Stadium was back in view it was nice, the finish was almost here. I knew I was slightly up on my time from last Septembers Nottingham Half Marathon but I wasn't 100% sure how much. As I turned the penultimate corner a brass band were playing some tunes and I could see about 5 people in front of me and thought game on let's see how many I can overtake. Some how there was a huge sprint finish left in my system and boom overtook all of them. Once I crossed the line I couldn't wait to get a bottle of water, a banana, the medal and some sleep!

My PB for a half marathon at this point was 1 hour 49 minutes and 31 seconds, on this day in Derby I ran in 1 hour 45 minutes 44 seconds, smashing a huge 3 minutes and 47 seconds off my PB. Time to have a big stretch and chill for the rest of the day now.

For more photos please look at my Instagram account.

Another great run done supporting Cancer Research UK too - JustGiving.

Awsworth 5K

Once again I've been neglecting my blogging as this should have been written in May.

Sunday 10th May Awsworth 5K was a good day for myself and clients. in the 2014 5 clients entered the race all setting really good times. This year there was 7, including one who ran it last year walking this year while pregnant.

Read to go!

I went into the run with a 5km PB of 22 minutes 30 seconds from the previous year. The weather was warm but really nice for running. Once again it was a really well organised event down to the Notts & Lincolnshire Air Ambulance flying over to start the race.

I felt like I go off to a good start and by the half way point I was feeling good. However by the 3.5km point you hit the last hill back up to the finish line, clients all think the hill goes on forever! When you drive up it, it takes all of 2 minutes, running it is a different task. I was at a faster pace than last year and by time I hit the hill my legs were starting to feel it. At the end I had no sprint finish left which disappointed me but I managed to set a new PB! 21 minutes and 31 seconds, finishing 23rd of 566 entrants.

With my clients there were a few new PBs beating last years times, a few people setting their first ever 5k time and Jo walking it with Lauren in fancy dress while pregnant and Jack running around in his Lightening McQueen outfit.

Jack with his sprint finish in the style of Lightening McQueen.

Lauren, Jo & Bump!

Once again it was a brilliant run, and really well organised. Bring on 2016 for my 4th run at the event and some clients 2nd.

Awsworth 5k Facebook Page

My JustGiving page for Cancer Research UK.

Derby 10k

This was my 2nd year running Derby 10k. They had changed the route slightly from last year and it looked a better and more direct route for the end of the course. I was really looking forward to this apart from feeling like crap the fortnight before the run. I managed to keep my usual exercise going with group sessions but I couldn't get out running as I had a really chesty cough.

I went into it thinking just finish the run, it doesn't matter about time etc. But once I was there I wanted to try and get a good time. Last year I ran it in 45 minutes 12 seconds, then set a PB at Wollaton 10k of 44 minutes 48 seconds. I knew I would be a distance away from those with how I felt but I would still give it a go.

At about 3km I could feel my breathing was really tight and didn't feel like the run was going well. I was ignoring my phone in my pocket with MapMyRun on it as I didn't want to know how it was going. I was just focused on my iPod and my random music selection.

The new course was better even if I was sort of just ignoring it and running with one aim of Finish!!!

As I turned back to Pride Park (Ipro) I saw the time and couldn't believe it, I was on for my 2nd sub 45min 10k. That spurred me on and I managed to find a little kick to the finish.

Showing off the Cancer Research UK top as always.

After the run we went for a little look around the new Velodrome as we couldn't get out the car park until the 3km fun run had finished. The velodrome was amazing! I can't wait to go an play badminton there and maybe invest some money in learning how to use the track and get my level 1 qualification you need.

Once I got home I found the official race times and I couldn't believe it I had set a new PB by 3 seconds. So I've now got a 10k PB of 44 minutes 45 seconds. Bring on Wollaton 10k when hopefully I'm feeling 100% fit and then I can see what time I get there.

www.justgiving.com/adamfretwellpt

Blacklight Run UK

Following on from last years random running events like Wild Warrior, Santa Dash and this years Winter Warrior it was time for the next adventure with clients while helping raise money for Cancer Research UK. Blacklight Run UK at Donington Park on Saturday 28th February was the challenge.

The Blacklight Run is a 5km fun run with neon paint thrown at you. The run taking place at night with black-lights so all the neon glows. Basically a variation on the Color Run at night.

Now we know after a few winters of outdoor training sessions I've got some clients who really don't care about getting wet, muddy, dirty in any way shape or form as long as they can have a laugh. That's sort of important for this type of event because you're going to get mucky.

A brilliant group of about 15 of us all met up picnics ready for a brilliant afternoon and evening. We had our neon clothing at the ready, face paints, and white tops. The rest was just pure carnage!!! Once the picnic had been eaten it was time to get ready, putting on face paints quickly ended up in a paint fight with hand prints all over the place, lots of hugging to mix paints and just a brilliant laugh.

Face paints went wrong!

Once it started to drop dark we went over to the main area for the pre-race party and enjoyed the blacklights and the way we looked. We may have got some funny looks but we didn't care we went for it and had a brilliant time!

Neon Happiness

Once we started the fun run we split into our little groups of joggers, jog/walkers and walkers. We made sure everybody had a friend for the 5km and we all got round the course  to the best of our abilities. It was a brilliant feeling being with the joggers seeing 3 people finish the 5km jogging all the way (apart from paint stations) and the achievement they felt after.

Post Run Mess!!

I do think there are too many running events now all trying to draw in the same target audience and some events will become watered down, or prices will go up as fewer competitors enter but hopefully this is an event that can keep going. We all had a great time and if they had another event in the East Midlands before the end of the year I think we would all jump at the chances to do it again.

Check out my GoPro video below of the post run party. That is just one of five videos made from the event. If you enjoy running, enjoy mucky fun, and want to do a 5km fun with with a difference I would recommend this straight away.

Winter Warrior!!!

On Saturday 31st January I took part in X Runners Winter Warrior and as expected it was freezing!!!

Yes doing a mud run in January in England should be cold but I wasn't expecting the wind to be the worst part of it. As I was driving to Donington Park Race Circuit where the race took place it started sleeting. Once I got there signing all the disclaimer forms in the ice cold wind made me question my sanity for signing up for such events but then I remembered one of the reasons for doing them is for Cancer Research UK - JustGiving.

I started at 11:00, Rob at 11:30 and Jo & friends at 13:00. Rob kindly stepped in and replaced another Jo who is now pregnant but I have a feeling she will be running this next year as pay back by Rob haha.

After the warm up I just wanted to get running to keep warm! The first few obstacles were ok, climbing over tyre walls, running in gravel traps and climbing fencing. The worst part was getting your hands cold for the first time and the icy wind. Around the back of the course there were a few cargo nets with mud and water (all the good things) under them. But once you got up and started running the wind just cut straight through you and it wasn't pleasant especially when you're then trying to climb up and over massive A-frames. The mud trenches were really good fun but Rob did manage to loose his trainer, then find it and then loose a sock in there. Jo had to just crawl on all 4s by her 2nd lap as the course was now just pure mud!

The climbing walls and slides were good fun too and to be fair to the weather the sun did try and come out while I was starting my 2nd lap but it didn't really make much of a difference once you was already freezing.

Apart from the wind the run itself was brilliant, good challenging obstacles, different terrains to run on, and most importantly loads of mud!!! I look forward to running it again next year and jsut hope it's a slightly milder January. Hopefully Jo will be able to join me next year, so she can enjoy the muddy good fun she missed out on this year while growing her little baby.

Post run in my foil blanket and it was needed badly!!!

I have now participated in 2 of 4 X Runner evernts, this and Wild Warrior. I have signed up for Water Wipeout in June and I'm contemplating Wild Mud Run in April if I can find somebody to run with.

If you think this deserves some money for cancer Research UK please visit my JustGiving page and make a donation, every £1 can hep make a huge difference. www.justgiving.com/adamfretwellpt

Correct footwear for sport and exercise

You can walk into Sports Direct or Decathlon and see row after row of bright coloured interesting looking trainer. Do you actually know which are the correct ones for the sport or exercise you're participating in?

From running shoes to cricket spikes, cycling shoes to trail running trainers which do you need and why?

A selection of my trainers and some of my clients footwear.

Is it really that important to have the correct footwear? TO help prevent injuries yes it is. Click the link below to read about "A tourist had to be stretchered off one of Scotland's highest mountains after hurting his ankle while climbing - in flip-flops."

http://www.bbc.co.uk/news/uk-scotland-highlands-islands-27954358

Yes people can be that daft and go out to do activity in inappropriate footwear. There are a few differences between the footwear and they can be important to know.

Flip Flops are just rubbish!!! - Have a read of the three different articles about flip-flops and the effects they have on your feet and body. One of the main issues from long use is Plantar fasciitis 

Article 1

Article 2 and 

Article 3 

"Standard" Running Trainers - I say "standard" as keep runners out there will say there are many different things to consider but take this as a beginners guide. If you're looking at participating in jogging, running, circuit training, spin classes etc then a regular pair of running trainers will be sufficient. They will have the grip and padding in the correct places. Mines are used for Personal Training sessions, Circuit Training, Running and my own gym workouts.

Running Trainers.

Trail Running Trainers - These will look very similar to standard running trainers on the shelf but look at the sole. There is far more grip under those for muddy, rocky terrain involved with trail running. I use my trail running trainers for Boot Camps as they give grip in the mud, obstacle races like Men's Health Challenge and any walks that don't involve steep climbs where I might need extra ankle support.

Trail Running Trainers

Walking Boots - Obviously you will spot these easily on the shelf as they are walking boots not trainers but there are so many variations. I personally have a low boot as I find the higher boots restrictive, that could be because I'm used to wearing trainers every day. Which ever suits the walk/hike you're taking yourself on really. When I did the Isle of Wight Challenge I used my trail running trainers as I ran half and walked half, If I had been walking the event I would have worn walking boots for the day for the added support.

Walking Boots

Specialist Sports Trainers - In the picture at the start my cycling, cricket and badminton trainers are all on there. I will focus on the badminton trainers because they have slight differences to the standard running trainers but that can have a huge impact. The grip underneath and around the side is totally different. This allows the player to slide their feet on court when lunging for the shuttlecock. Standard trainers would grip and could cause you to turn your ankle. The same technology is used for Tennis, Squash and Netball trainers as they are all played on almost identical indoor surfaces and have similar lunging movements associated with the sports. 

Badminton Trainers

I know trainers can be expensive but you could find one or two pairs fills your sport and exercise needs. 

There are a few of other things I need to mention about footwear:-

1 - Make sure you have the correct size!!!

2 - Ensure they are suitable for your feet if you have high or low arches.

3 - Wear suitable socks.

Injuries

Incorrect footwear due to high or low arches could cause injury such as:-

Shin Splints - NHS

Plantar Fasciitis - Plantar fasciitis

Blisters - Runner's Guide

Broken Ankle - Michael Stich broken ankle tennis (it's not nice viewing, wrong tennis shoes for indoors)

Footwear guides

NHS Guide - Footwear

Livestrong Guide - Footwear

Running Guide - Footwear and clothing

Santa Dash

So I thought after Men's Health Challenge I had finished with running events for the year with the posbikity of adding a Santa Dash.

" That's now 12 races down, 0 to go for Cancer Research UK in 2014...... apart from a Santa Dash.

Derby 10k - 45 minutes 11 seconds.
Awsworth 5k - 22 minutes 20 seconds.
Hull 10k - 45 minutes 46 seconds.
Wollaton 10k - 44 minutes 53 seconds.
Twin Peaks Midnight Walk - 8k. - 2 hours 37 minutes.
Leeds 10k - 46 minutes 8 seconds.
York 10k - 46 minutes 31 seconds.
Birmingham Color Run 5k - 45 minutes 38 seconds.
Isle of Wight Challenge 56k - 7 hours 48 minutes 35 seconds.
Wild Warrior 10k - 1 hour 18 minutes 42 seconds.
Robin Hood Half Marathon 21k - 1 hour 49 minutes and 31 seconds.
Men's Health Challenge Nottingham 12k - 1 hour 13 minutes 15 seconds.

If you wish to donate please visit www.justgiving.com/adamfretwellpt "

Well I added a Santa Dash in Nottingham on Sunday 14th December organised by When you wish upon a Star. It was a cold morning but once you had an extra layer (Santa Suit) it wasn't too bad. 

It was a really nice 2.5km route around Forest Recreation Ground that you could walk or run 1 or 2 laps. We had a little group of us and some walked, some ran, either way we had a good time, fresh air and some exercise. Once again I wore the GoPro so I could get some footage of a group of Santa's running around Nottingham. 

It was a really well organised event and I will happily do it again next year. That takes me to 13 events and 172km for 2014 for Charity. I think 2015 will bring some different events as it's good to keep pushing yourself and finding new ways to raise money for charity too. 

Dodgeball

As a festive treat for my clients I hired the sports hall at Kirk Hallam School where I do group sessions for an hour of dodgeball.

After a little warm up we set up the foam balls and off we went. teams of 3 or 4 depending who was in which game. Just like laser tag I took the GoPro camera with me to get some footage of the day. We didn't keep score as we changed the teams most games, it was all about having fun.

It was very surprising how energetic it was, when we finished all of us were dripping with sweat and by that evening I had messages of people starting to ache already. When you think about what we did for an hour it shouldn't have been too much of a surprise really:-

Running around
Jumping
Ducking
Throwing
Catching
Diving around
For an hour is always going to be tiring. Add to that last dancing to the cheesy music we had on it was a good calorie burn.

This just highlights that exercise doesn't need to be a gym session, there's so much more out there for improving your health and fitness. As highlighted in the blogs this year, walking, running, sports, activity days all get you off the sofa and active. To see the different things I offer for Personal Training visit my website - www.adamfretwellpt.co.uk There is also a newsletter sign up link then you can receive information about other days out like laser tag, walks, and dodgeball in 2015.

The two videos below are just a couple of the 9 videos made from the day. To view others visit my YouTube channel - https://www.youtube.com/user/AdamFretwellPT

Once again thanks to Alistair Carvell for the music I used on one of the videos, the other music was that on the GoPro software. Bring on more activities in 2015.

Laser Tag

I organised a trip out for fitness clients to Wild Park Derbyshire for an afternoon of woodland laser tag. 18 of us went with a mix of 9 males, 9 females, aged 7 to 59. It was a very random bunch of people and it worked perfectly. Some people had played laser quest before, others had done paint balling, but it was the first time for all of us playing woodland laser tag.

We all got issued our camo jumpsuits, vests and weapons. I added the GoPro camera to my outfit with the chest and head mount so we could get some footage of the day.

Laser Tag Fitness Day Out

They put us into 2 teams Yellows V Pinks and we had 6 different games over the afternoon. 2 x capture the flag, 2 x attack/defend the van, and 2 x bomb the fort, with each game was worth 20 points.

Yellows too an early 40-0 lead after the 2 games thanks to Simon running like Forrest Gump and capturing the flag.


If capture the flag suited the Yellows, Attack/Defend the van suited Pinks as by the end of game 4 it was 40-40. Thanks to Lexie and myself attacking and capturing the van in game 3, and Rob and Danny getting very well camouflaged and defending the van in style in game 4. This game had a van at the bottom of the hill with one team defending and one team attacking. When attacking you had 5 minutes unlimited lives so it was all about how quick you could run up and down the hill to take out the enemy and get back up to re energise before going again. It was a killer on your legs!!!

2 games left all to play for!

In game 5 Pinks were defending the fort with Yellows trying to carry to bomb into it. Things weren't going well for Pinks as all but 2 people were killed. However those two who survived turned into Rambo and took out every single Yellow as they charged to the fort with the bomb. THEN!!! Rob picked up the bomb and carried it into our own base blowing it up! Doh!!!

This had the scores at Yellows 60 - Pinks 50 because even with every yellow dead the fort was blown up, but we claimed 10 points for killing everybody.

Winner takes all in the last game!! Who will come out on top?

PINKS!!!!

With a charge from Lisa and the two little minions into the fort clearing the way, it allowed myself to use Danny as a human shield and charge with the bomb into the heart of their fort.

End Scores Yellows 60- Pinks 70.

A brilliant day out and we will definitely be back for more laser tag and probably archery too. A top quality venue for team building, parties or just a fun day out. Really good instructors and good prices.

Men's Health Challenge 2014

This was my 3rd year running this event, and with all the other events this year I was looking to smash a new PB for the event. 12km with loads of obstacles, water and mud. The first year I finished with s time of 1 hour 29 minutes 30 seconds, last year I finished in 1 hour 24 minutes. Looking back at the previous blog I also set myself a challenge for a sub 1 hour 15 minute this year - Men's Health 2013

When I arrived on site I could see a couple of familiar faces waiting anxiously to see their partners return from an earlier wave of the race. Unfortunately I didn't see them finish as my wave started before they returned.

Rob almost finished after climbing over the inverted wall, next stop the "Wall of Fame"

Rob and Tom almost at the finish line.

Rob, Tom and Simon all recorded really good times as it was either their first event, of injuries stopped their training being 1005%. I think they're all signing up again next year as they enjoyed it so much, even if the photos dot show it. Trust me while you're running it horrible, once you've finished and have the medal around your neck it's a brilliant feeling,

I got off to a quickish start in my wave, helped by getting really close to the start line. I soon settled into a nice pace between my 10k pb and half marathon pace. Before I knew it I was out at the 5/6km point and it felt like I had only just started running. However with the course for Nottingham 70% of the obstacles are on the return leg so I knew it was only going to get harder.

As each obstacle went I realised I hadn't seen many white wrist bands for a while which was for the wave I was in. As I approached the climbing wall I heard a voice "carry on mate you're setting a great pace for me here." It was another white wrist band who was following in my shadows, a nice little confidence boost as I hadn't been a pace runner for somebody before. As we waited patiently for our climb a girl who was almost at the top lost he footing and fell a good few metres but luckily her friends cushioned the blow and she didn't fulling hit the turf. She got back on the wall and tried again and had every single person there cheering her on, it was great to see every person willing everybody else on during the event.

Another few obstacle stations came and went and the home leg was in sight, Trent End came into view which means about 3km left. After the little trip up and down the stairs it was a run along the embankment to the last couple of exercises then job done!!

I could see just in front another white wrist band, only the 2nd I had seen for the last 30 minutes. I soon caught him up and we ran almost neck and neck to the finish line. I honestly can't remember who beat who in the end.

All I know is boom another PB and beat last years target time!!! I finished in 1 hour 13 minutes 15 seconds.

Wall of Fame - it doesn't get any easier each year.

Bath Time!!!

 I fancy a change next year so I'm thinking of being daft and entering the Elite 21km race they have started. It looks incredibly tough but something worth training for.

Bring on the "Elite" next year.

That's now 12 races down, 0 to go for Cancer Research UK in 2014...... apart from a Santa Dash.

Derby 10k - 45 minutes 11 seconds.
Awsworth 5k - 22 minutes 20 seconds.
Hull 10k - 45 minutes 46 seconds.
Wollaton 10k - 44 minutes 53 seconds.
Twin Peaks Midnight Walk - 8k. - 2 hours 37 minutes.
Leeds 10k - 46 minutes 8 seconds.
York 10k - 46 minutes 31 seconds.
Birmingham Color Run 5k - 45 minutes 38 seconds.
Isle of Wight Challenge 56k - 7 hours 48 minutes 35 seconds.
Wild Warrior 10k - 1 hour 18 minutes 42 seconds.
Robin Hood Half Marathon 21k - 1 hour 49 minutes and 31 seconds.
Men's Health Challenge Nottingham 12k - 1 hour 13 minutes 15 seconds.

If you wish to donate please visit www.justgiving.com/adamfretwellpt

Robin Hood Half Marathon

28th September 2014 was the date for my first ever half marathon. I have covered many 10km this year for Cancer Research UK and even 54km as part of the Isle of Wight Challenge but this is the first half marathon I've attempted.

It had to be said I was nervous as I didn't know how I would cope with the distance none stop running. Everybody had been telling me I will be fine and my fitness levels are easily good enough with my job but there's always room for doubt before an event.  

Once I was at the start point ready for the warm up I was growing in confidence thinking 21km of running won't be as bad as 54km of running and walking. I knew I had been slowing down my race pace from around 4min 35sec per km for the 10km races to around 5min 10sec per km for this.

This practice worked really well as by 5, 10 and then 15km I was averaging between 5min to 5min 20sec per km. Unfortunately at 12km my iPod died, so much for the battery life being accurate. This didn't turn out to be a bad thing in the end as I plugged my headphones into my phone and listened to MapMyRun updating me of my time and pace each km.

At the 17km point I was actually feeling really good and any worries I had prior to the event had long gone. This showed with my pace increasing each km toward the finish line. The 21st km was completed in 4 minutes 28 seconds and the final 500m was a quicker pace still as I ended up in a sprint finish against another bloke with the crowd getting louder.

DONE!!!

There were loads of water station along the route and I had a couple of energy gels in my pockets to keep my energy up. I've since read there is a gentleman in a coma after dehydrating once he crossed the finishing line - Nottingham Evening Post. Hopefully he has a good recovery and can continue to run for pleasure or fitness soon. This highlights the risk exercise can have and the importance of sufficient hydration while exercising.

I really enjoyed the run which I honestly didn't expect too and finished in 1 hour 49 minutes 31 seconds. Bring on 2015 for another half marathon or two and hopefully an improved time. 
That's now 11 races down, 1 to go for Cancer Research UK in 2014.

Derby 10k - 45 minutes 11 seconds.
Awsworth 5k - 22 minutes 20 seconds.
Hull 10k - 45 minutes 46 seconds.
Wollaton 10k - 44 minutes 53 seconds.
Twin Peaks Midnight Walk - 8k. - 2 hours 37 minutes.
Leeds 10k - 46 minutes 8 seconds.
York 10k - 46 minutes 31 seconds.
Birmingham Color Run 5k - 45 minutes 38 seconds.
Isle of Wight Challenge 56k - 7 hours 48 minutes 35 seconds.
Wild Warrior 10k - 1 hour 18 minutes 42 seconds.
Robin Hood Half Marathon 21k - 1 hour 49 minutes and 31 seconds.
Men's Health Challenge Nottingham 12k

If you wish to donate please visit www.justgiving.com/adamfretwellpt