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North Downs Way Ultra 50M - 7:27:50 - 2nd
JUL 22
Cotswold Way National Trail 102M - 20:36:48 - trail record
Malvern Hills Ultra 52M - 7:49:49 - 1st record
Green Man Ultra 46M - 7:08:45 - 1st record


NOV 19
Brecon Beacons Ultra 46M - 6:29:05 - 2nd
OCT 22-23
Caesar's Camp 100 Mile Ultra - 20:32:30 - 1st
JUN 26
Worcester Sprint Traithlon - 1:19:36 - 2nd

MAR 27
Malvern Hills Ultra 54M (4000ft) - 8:09:00 - 1st
MAR 27
London Marathon - 2:50:36
MAR 27
Kingston Breakfast Run - 1:36:42 - 7th
Sri Chimnoy 10M - 57:38 - 4th



***** SUPPORT *****


Offas Dyke Experiment
1-2 September
178-mile non-stop trail run in <44-Hours
(DNF injury - 80 miles completed)
Report Here

16-28 August
190-Mile Camping Hike in 12 days
Report Here

The Pennine Way
25 August - 6 September
270-Mile Camping Hike in 12 days
Report Here

9-21 June
Lands End to John O'Groats Island Hopper (via Outter Hebrides) Unassisted Bike Ride
Report Part I Here
Report Part II Here
Info on Calmac Network/Scottish Islands
Gavin Robertson Thread

19 June to 2 July
Lands End to John O'Groats (to Inverness) Unassisted Bike Ride
Lands End to John O'Groats 2005 Report
Pre-Lejog prep
1. SJR Thread
2. SJR Thread II (Probs)
3. Ray Thread (Arrival)

UPDATE 12 JUN 2009
The paperback of my brother's third book, 'Blood Water' has been released.

Blood Water (paperback) on Amazon for £4.49
Dean's myspace webpage here

The hardback and paperbacks of 'Hunting Season' and 'Hand of the Devil' are still available:

Eight years ago, the Austrian emergency services were called to the scene of a bizarre car accident... two mangled bodies were found in the snow not far from the vehicle, clawed and chewed by a ferocious animal.....
Something unspeakable took Gerontius Mooreís parents from him, leaving him orphaned and alone. Now, that something, is back. Caught up in a terrifying hunt and finding help from an unlikely source, Gerontius must once more flee the clutches of an appalling beast, before it learns its business is unfinished. Full moon or not, the hunt is on.

'Better than Stephen King' ANDY McNAB

When young magazine journalist Ashley Reeves receives an intriguing letter, he leaves his London office in the hope of reporting on an unusual species of insect - the Ganges Red. That evening he arrives on Aries Island and encounters the writer of the letter - Reginald Mather. At first Mather seems no more than an eccentric collector, happy to live in isolation on the island. But when Reeves unearths the horrific truth, he finds himself thrown headlong into a macabre nightmare that quickly spirals out of control. His life is in danger ...and Mather is not his only enemy ...Both gruesome and compelling, chilling and page-turning, this much-anticipated thriller from Dean Vincent Carter will delight older readers.

'Sensational' DAILY EXPRESS
'Set to be [the] next big hit' INDEPENDENT ON SUNDAY
'The next Stephen King...' EVENING STANDARD
Last Blog Posts
Been a while
Base Training
Ironman UK, Enduroman

Total topics: 166
Total posts: 1656
Tue Jul 21, 2009 12:55 pm Daz
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          CHALLENGE ROTH IRONMAN Ė 12.07.09
          TIME : 8:58:29
          POSITION : 65TH

I really had to focus during this race! Physically it felt easier than Austria and I even sped up towards the end of the marathon. But it was a test of mental strength. This is my first sub9 and itís given me the confidence to work even harder and take it to the next level. Considering the injuries and reduced training this year (13-14hrs/week,) with any luck there will be improvements over the winter.


Travelled to Nurenburg with martidj (Dan) by car and ferry. Quite an early departure from Dover at 5am on Thurs, so had to phase in the early mornings. The next couple of days were spent registering, racking and generally preparing for the race. Unfortunately my left shoulder impingement had come back during the drive and I couldnít sleep Friday night. Forced myself to have an hour on Saturday afternoon and then managed about 4hrs Saturday night. Not the best preparation but I felt fine on race morning. It was quite windy with showers leading up to race day but by the Sunday morning we were lucky to hit the wake of it. Perfect racing conditions. On race day morning Dan and I had a look for Slacker, then had a chat with GraemeS and Towel before the off.

SWIM = 58:04 (PRED 56-58MINS)

The top50 from last year, elite, vets and women all went off at 6:20am. The main waves (fastest first) then started from 6:55am on 5min intervals. I was a little worried about having to dodge people at the end of the swim and bike, but it wasnít too bad. So at 6:50 I waded in and warmed-up for my wave start.

Hereís where it could have all gone wrong...
Iíve only ever had one panic attack in a mass start (Lanzarote 2007), and it happened again here. I tried to follow the same tactics as Weymouth Middle and Worcester Sprint with a hard 30secs to get clear, and drafting of good feet. It didnít quite work. The standard was too high with too many people. After pushing it for 60secs I still found myself amongst the bash, and thatís when my breathing became labored and I wanted out. Switching from fight to flight I decided to swim laterally, clambering over several swimmers backs. Reached the left-hand side, relaxed and stretched the stroke out with some breast-stroke breaks. Took a few mins before I could start bringing the pace up again.

I was really angry with myself at this point and thought Iíd ruined any chances of a sub9, but proceeded to fight back and draft/overtake my way through. By the turnaround at 1500m I was back into my rhythm and there was more space. On the second turnaround at around 3400m it started to get congested again. I was quite fatigued climbing out of the swim and very sluggish into T1. Iíd managed to get a small PB on 58mins but I knew Id have been good for 55mins without the issues at the beginning.

Transition (3:20) really awful. I sat down and wasted time putting on calf guards. Rules stated we couldnt have them on under the suit during the swim (should have ignored that). So out of transition on 1:01-1:02, thinking Iíd need a miracle.

BIKE = 4:46:58 (PRED 4:50)

As it turned out it was the bike that set me up for the day! The plan was to keep within 22.4-23.2mph. 23.2mph would have given me a <4:50 and the chance to break sub9 off a good run. So I put the hammer down. The first 10km were quick and the bike held 24.0mph. This average speed went down throughout the lap and after Hilpoltstein, and the Solarer Berg (see vid) the pace had really dropped. But I managed to raise the effort a little during the second lap to compensate for any fatigue/laziness and with the fast final section into T2 I was pleased to get 4:46.

Two things Iíd really noticed during this bike. The first was the aero position. Just like Austria I was passing those around me on the flat and downhill with ease. It felt very comfortable. But the difference this year was I contained my effort a lot more, and rather than dying over the last 20-30km, I cruised into T2. I was worried about my shoulder and bad back in a tight, compact aero position but the risk paid off. Cycled with the same 6-8 guys during the bike but we were all very well behaved and kept our distances, although I had the odd chat with Nick Finch and Phil Gray(?) while passing each other. So, the Argon18 has now seen three sub9s with me and James Parker (2 x 8:53) Ė Im only saying that because I may be selling the frame soon ;O)

RUN = 3:08:27 (PRED 3:05-3:10)

T2 (1:43) was much better. No messing about this time. I felt pretty good heading out but with the thought of the Ironman Austria run back-ache in my mind, I decided to take a 1-2min time-out 1km in to the run.

As well as the swimming Iíve been working on a more efficient running technique. Iíve been decreasing my stride length a little and speeding up turnover. The aim was to pace around 4:20-4:25/km (3:00-3:05 mara) to start with and see how it went. Felt very good with myself for the first 5km, nice and loose. The first third of the marathon was just about on target, but the middle section was a bit more of a struggle and my splits were starting to drop to 4:30/km+. I tried not to stop at aid stations but I was running on empty so had to make a concerted effort to get food on board whenever I could.

The last third of the marathon was much better. I started to really get into my rythm and was getting a kick from passing people. Enjoyed time-checking each km split. Iíd work out in my head the average pace I needed for each remaining km. It kept me amused. I was on my own along the canal with 10km left. A cyclist had decided to draw up behind me and give me encouragement which was good. After leaving the canal and passing the crowds I was joined by a Spanish guy. We worked together really well for a couple of km before he sped off. He seemed worried that we wouldnít make sub9 but Iíd calculated 10mins for the last 2.1km, and I felt very strong, if a bit low on glycogen.

Heard a shout at some point (from Slacker) but was focusing on my running so much I wasnít paying much attention. With the last sharp hill and 1.5km to go I started to pick up the pace and closed down on the Spanish guy. With 200m to go one of the quads cramped so half limped my way to the finish line with a big smile on my face. Was really pleased to go sub9. If it had been Ironman Austria again Id like to think it would have been the same outcome. The swim would have been quicker, and even on a slower bike Iíd have had an easier run course to pace myself on.

Hung around for a few finish line Beers, and then chatted with JamieP, Chrissie, Towel and GraemeS. Chrissie was in her usual good spirits, especially after smashing the world best time. Iím sure GraemeS will be fighting Stephen Bayliss for top Brit before long and Towel taking the Welsh record off Richard Jones.

Have to say thanks to Xavier, Rich Merry and Epic Cycles for helping me make a few bike tweaks leading up to the race, and Declan Doyle for lending me the sub9 disc (a good omen). Also Body-Logic for keeping the injuries contained. One thing Iíll be working on over the winter is rehabilitation and and upgrading the bike. Been bang on both IM predictions in 2008 (9:20) and 2009 (<9:00), so I've entered Ironman Germnay next year as an AGer and will work towards the low 8:40s. If I can build up my training and have a race involving a strong swim and bike, then I reckon its possible to pace a <3:00 marathon. Iím also thinking about entering my first long distance race as a Pro (I may as well make us of it before it runs out) which will also force me to train harder. Game on!


Will blog again before the event. Putt Putt is off to hammer the Triple with ScottG crewing. Looking forward to getting down to business with them in Lichfield, so will start making preparations now. Enduroman interview:


Thanks Hammerer, Ray, Cobbie, Martidj, Sue, Poet
Slacko, Windonkey, Putt Putt, Savaloy, Iainm, Carlito

Likeys 9Bar Bike Science Eladon

~   Last edited by Daz on Tue Jul 21, 2009 1:22 pm; edited 1 time in total
Wed Jul 01, 2009 2:11 pm Daz
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    TIME : 1:17:12
    POSITION : 2ND/150
I was a little worried after Weymouth and the lower back issues. I entered Worcester Sprint Tri as its one last chance to try out the racing gear, race at an intensity that requires 100% focus, and marks the end of my training mesos and start of the 2-week taper to Roth. I did the same race 3 weeks before Ironman Austria last year so also a good opportunity to compare my fitness over 12 months.

Two athletes I coach were down for this race, as well as my parents and gf, which made it interesting. Iíve always said if Iím going to lose to anyone Iíd rather it was someone I coach and martindj and wind monkey are both very good triathletes, particularly in the swim and bike respectively. On the days leading up to the race I felt a little stiff and sore. A couple of intensive sessions in the week and the body now going through the crash/over-compensation period meant I wasnít physically tip-top. But mentally I thought Iíd do well, which was a new experience (normally when Iím crashing I donít expect much). I was confident.

I was especially interested with the swim and bike. I have been working a little more on swim technique and bike spec in the last few months. Almost all of my swimming is <80% using a pull buoy, working on the glide and push phases in particular. It's made quite a difference to my open water swimming. For the bike; I have borrowed a zipp sub9 disc off Declan Doyle for Roth with the option of buying if it performs ok and I like the feel. Iíve had a frustrating time trying to change gear and brake cables, rear brake, cassette blocks, fiddle about with the front derailer and disc adaptor. Thank god I have a couple of bike shops in the neighbourhood!

Anyway, in last yearís race I finished 2nd, having caught up with and just nosed Tom Watts down the finishing straight. I noticed the winner (David Garner) wasnít entered, but Tom was back. So I looked forward to another good battle, thatís what racing is all about! Martindj, Wind Monkey and I went for a WU jog about 30mins before kick-off. Then I had a problem. The tub on the disc I borrowed was leaking sealant and the adaptor stiffened/glued up. A quick change of tubs and was just about out of transition before it closed.

2008 splits
SWIM 750M Ė 11:04 (8th fastest) (2008 = 13:48 )
There were three sprint waves. Martindj was in the 2nd, but Tom Watts(No.2) and Wind Monkey were in my wave (1). I did the same as Weymouth, started off the front and went hard for the first few mins to get some space, before finding good feet. Tom Watts disappeared, but one other guy was going at a speed that I could just about handle. Unfortunately I lost him just before the first buoy and was on my own for the rest of the swim.
The swim followed an M-shape around the lake. It was a different entry and exit from 2008, and I almost went the wrong way on the last buoy. Couldnít see anyone in my wave for the last 100-200m and was a bit tentative with my swimming on exit. Filled the neck as I jumped out and whipped the wetsuit straight off. This meant I had a quick T1 (0:27) and also meant my swim split was worth more.
2:44 quicker than last year.....there is no way I have improved THAT much! They say itís accurately measured and it was the chop last year that slowed everyone down. Whatever it was I felt quick, with no shoulder or back pains.

BIKE 27KM Ė 46:05 (4th) (2008 = 48:10 )
Came out of T1 around 4th in my wave. First 10km of the bike were a bit tough. The legs were sore and numb. Thankfully this disappeared throughout. A very technical, undulating course and wasnít until 20km in that I passed the first of the sprinters. I was on the lookout for No.2 and with about 5km to go I spotted him. Gradually went past, then tried to develop a small gap to take in to the run. I had no idea how heíd improved over the last 12months being a young athlete, so the run could be interesting.

RUN 5KM Ė 19:09 (2nd) (2008 = 18:58 )
Coming in to T2 I heard his name being shouted and he came screamed around me through the gate. I had one eye on him in T2 and sprinted through the bikes to get on his heels as we left (T2=0:21!). We were neck and neck beside the lake, down the road and on to the downhill off-road section to the river. Wind Monkey came by on the bike at this point looking comfortable. Quite a pace and one I wasnít sure I could keep up. But luckily he was struggling a bit more than me and he was the first to drop back. Took the advantage to pretend I was comfortable by increasing the pace even more. It hurt, but he didnt know that. A few side glances on the corners and I noticed the margin was growing, so then settled.
Halfway around the run is a nasty hill. Itís not long but it hurts, especially in the calm, dry heat. Once I was over this and gasping I got a little lazy. Not by much, but you know what itís like when you have no-one (competitors, spectators) around, your mind wanders, and you think youíre actually out on a training session and not racing at all. Iíd not had anything to drink during the race (on purpose) and I think a few more miles and Iíd have struggled. A few secs slower than last year, but if Iíd been tet-a-tet again it would have been a quicker split.

Came 2nd in the wave, and after the other waves finished I was lucky enough to maintain 2nd overall. The winner (Garry Hughes) has only been beaten by James Gilfillan in a couple of races so I canít complain! Really pleased with the overall performance, especially considered I donít do sprint training. I might have a year of sprinting in the future. Won £25 voucher and a bottle of wine. Wind Monkey came 6th and Dan 14th. So three target-fitness athletes in the Top15.


Not sure Iíll get the chance to blog until 16 July, when Iím back from Roth. Need to have a few more sessions on the racing bike to make sure everything is settled. Apart from that, a few medium-distance runs and swims to keep myself ticking over. Last year at Ironman Austria I managed to achieve my prediction of 9:20, although the splits were a few mins out. This is what I want to pace to at Roth:
SWIM Ė 0:56-0:58
An AG start in a lake is the best scenario for me, and I feel Iíve improved enough to justify ~2mins over previous years
BIKE Ė 4:50
I did 5:01 in Austria. I lost focus a bit towards the end, but was a decent bike. My =>10min improvement will have to come from the disc wheel, 21mm tires and a little improvement in bike fitness. Quite simply I have to keep one eye on my speed and hang on to 23.5mph as long as possible.
RUN Ė 3:05-3:10
Did 3:11 in Austria with a few mins lost from back-ache in the first 5km.
Had a bike set-up check at Epic Cycles on Monday. The main consideration was the lower back issues on the run. I have the option of flipping the bar stem which wonít affect aerodynamics too much. I also need to get my 177.5mm cranks changed for 172.5mm. This will be done in the off season though as I can't mess about with a bedded bike position this close to the races.
I like running on 7s (7:00/mile), and trying to keep this pace during the marathon should keep me amused. If I can delay fatigue as long as possible then I have 5mins in the bank to still get my sub 9:00 Ironman (bearing in mind transitions need to be 2x3mins max).


Thanks Savaloy, Ray, Putt Putt, Slacko, Paul L, Luke, Pip
Pookey Ė Itís an unknown for me so will head out on my own and see what run/walk strategy settles.
Sue Ė Yes Iíd like to go whole way, maybe I could give you a call when approaching if not in middle of night! If Iím pulling out it would be about 50miles in eg Hay on Wye.
Cobbie Ė I always go flat out on the bike. Sometimes the back goes, sometimes it doesnít. If itís a flat or downhill run to start then Iím usually ok.
IainM Ė We should meet for another bike/chat soon. Cheers for that offer. Iím loving this disc Iíve borrowed so will see how it handles Roth and then think about what to buy afterwards.
Likeys 9Bar Bike Science Eladon

~   Last edited by Daz on Wed Jul 01, 2009 3:30 pm; edited 1 time in total
Wed Jun 17, 2009 11:40 am Daz
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TIME : 4:21

This race was important as a chance to get a long-d race in before Roth and try the gear out. Not the best run-in with the recent big bike block, shoulder injury and chest cold. But I was keen to do well and felt fine. Headed down with Yve and martindj. Bit of a storm the night before with huge waves in the sea. We really expected the race (at least the swim) to be called off. But the wake of the storm was a real surprise and it felt quite warm and calm.

Expected a cold swim so liberally applied tiger balm to exposed areas and had a decent warm up in the sea beforehand. I found it surprisingly mild. Lined up at the front in the 30-39 wave to get a good start.

SWIM - 35:30 Ė 19TH
Went hard at the beginning to get good feet and drafted well throughout with just one battle. Left arm and hand went numb/sore for the second half which Iíll put down to the shoulder problem. But overall really pleased, with a quick T1.

BIKE - 2:18:48 Ė 10TH
Went hard on the bike. Caught up with Ironmike at one point and we exchanged places a couple of times. There were no problems with the bike itself but when the light shower(s) came down I had to hold the sunglasses in the mouth as had nowhere to put them. Bit annoying but didnt affect my speed. Went hard during the first half and expected to fatigue at some point but I felt great, and held the effort throughout. On the approach into town I calculated was in 8th place overall for the day. All was going to plan and I had my main strength to come. But fortunes turned...
First of all I got caught up in the town traffic. Ironmike and two others went by and put 1-2mins in to me. Transition was fine, =9th place leaving transition.

RUN - 1:27:18 Ė 20TH
Needed a p-stop on the run, so picked my speed on the sea front, before dipping into the bushes. Gutted to lose 30secs, but the worse was to come. A few moments later my lower back sezed up completely. I tried to stop and stretch it out but could barely touch my knees. It was very painful, and something Iíve struggled with to varying extents in most of my (hilly bike) triathlons over recent years from an aggresive bike position. For the first lap (6.0-6.5miles) I started with a shuffle and gradually built up to a pace that was close to what I intended for the distance. Stopped at the aid station to get a poor old man to massage the top of my sweaty arse. I bet he loved that! The eventual winner (in an earlier wave) came by on his final lap and I stayed with him for a while until he finished. He did a 1:21, which is around what I would have expected. So I reckon around 5-6mins lost in total. On the last lap the pain had numbed and I was flexible enough to get a reasonable pace up, finishing in 1:27. Overtaken once overall. This is the first race ever that my run split position has been worse than swim and bike....never thought Iíd see the day.

We were going to head back to London when I noticed that despite coming 11th overall I managed to win the AG. Glad I hung around because Elagen were handing gear out. So along with the usual prizes I received £60 of Elagen Sport. Iím currently working my way through the capsules and will report back in a few months time. Overall Iím satisfied with the swim and bike. Quite strong considering I didnt have the best lead-up. As for the run Ė Iíll have a bike set-up check soon. Also increase core work and ease/stretch off towards the end of the bike in the future, and revert to my old 30-60sec IM stretch routine in T2.

I have two guys I coach turning up for this Ė hope they donít beat me!
Came 2nd last year. Although the winner hasnít entered (yet), I see Tom Watts is back. I hunted down and out-sprinted the young lad in the home straight last year. He looked devastated and Iím sure heís after revenge.
A little work to do on the bike (hopefully fit a disc, change tubs and a couple of cables).

Really pleased to get some sponsorship for myself and Target-Fitness from Zone3. I love innovative companies. Particularly like the wetsuits and trisuits (aeroforce). Iíll post more later.

Most likely date will now be around/from 18-20 Aug. Could have done with a few more days DIUK recovery but Iíd like to be out there during the full moon on the 20th. Leahnp has been good enough to lend me a Gore-Tex bivvy shelter.
I have this crazy idea of trying to do the 177miles in 50hrs. Thatís 14mins/mile average. Broken up as: 1M walk/1M run (10hrs stoppages. Inc 2 x 4:00 kip in bivvy when temp is right). But I know that multi-day logistics look so good on paper, when the harsh reality is completely different. A Defra-AC friend may be joining me on the last leg.
Bought three books: The National Trails (Paddy Dillon, 2007), Book of the Bivvy (Ronald Turnball, 2007) and Offaís Dyke Path (John B.Jones, 1976). I will take this one with me.

I need one Ė any recommendations, or even better, a loan for Roth would be great!

My brotherís third book is out Ė info on the left (scroll down). The two main characters and brothers are based (very) loosely on me and Dean. There was even a 10k run in the first draft, not sure if its in the final Ed.

Thanks Paul, Sue, Iainm, Cobbie, Iain, Savaloy
Steve Ė Yes Iíll head north with the prevailing wind (I hope), thanks for the offer.
Chris Ė It was either tuck it in or let the bin-liner flap around in the unfort!
Carlito Ė One day I will do a Deca, but for now I have unfinished business with IM.
Putt Putt Ė Of course not...would you include a jog round the block in your race results list? I don't know my finish time anyway.
Likeys 9Bar Bike Science Eladon

~   Last edited by Daz on Wed Jun 17, 2009 8:51 pm; edited 1 time in total
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Time - 8:58 (Challenge Roth 2009)
Position - 19th/4th (IMUK 2010)
Swim split - 0:56 (IMUK 2010)
Bike split - 4:46 (Challenge Roth 2009)
Run split - 3:08 (Challenge Roth 2009)

Ultra wins - 3
Triathlon wins - 1 Med
Duathlon wins - 1 Sprint
All about Daz

Joined: 15 May 2003
Location: Hampton, London
Website: Visit poster's website
Occupation: Elite Endurance Athlete (Triathlon, Ultra Trail Running), Coach, Personal Trainer and Consultant
Interests: Endurance Events, Biathlon, Nutrition

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