I did it!

Well, I got to the end of the race at least.

I will update you all soon on how well I did, but right now Michelle says I have to focus on my recovery.

She says immediately afterwards I need to have a warm bath/shower, soak my feet in cool water, have a nice meal and a drink or two to celebrate. So that’s what I am off to do.

I have booked a massage to aid recovery and prevent soreness, and I plan to take a couple of days off and then start off gently with a walk, swim, etc. and see how I feel.

After all, it’s only 364 days till we go again…..

Signing off

Sam the Duck

It’s the big day and I am N.E.R.V.O.U.S.!

So I managed an early night last night thanks to a long, hot bath with Neal’s Yard Relaxing Bath Soak, my favorite if anyone ever wants to treat me. I attacked my webs with the pumice stone, all this running and swimming has taken its toll and I fear I am developing a callous to rival Victoria Beckhams’ famous disfiguration.

Anyway, I digress, it’s the nerves you know.

Michelle told me I must eat breakfast, even a small amount is good she said, so I took her at her word and tucked into cereal, yoghurt, fruit, full English, toast and tea. Feel much better if a little heavy around the middle which I hope doesn’t result in me sinking….

Anyway I digress again, it’s the nerves you know.

Michelle says to take 5 minutes to think about what I’m going to be doing, visualise success! She says if you feel nervous try deep breathing, breath in for a count of 5 and out for a count of 7. Iiiiiin, ouuuuuuut…..that’s better. Calm now.

So I need to allow plenty of time to get to the start…that’s me off….see you all on the other side!

Sam the Duck

Wow, its pre-race day already!

How fast did that go…..

Today I don’t plan to do too much, I am going to try to relax, do things that will take my mind off the event….maybe weed the course or wax my webs, for aerodynamic purposes only you understand.

I wonder if my personal trainer Michelle Green can fit me in? Michelle is a qualified Sports Massuer and believe me, she can knead the knots out of anything.
Michelle has been working for SouthDowns Health and Fitness since February 2012. She leads and manages the RunClub and RunKids as well as offering Sports Massage. I wonder if she has a slot……
There is one thing I do need to do though, that said!

I need to check my kit, make sure I’ve got everything ready, try it on so I am prepared.

High-technology swimwear fabrics are scientifically advanced materials used for swimwear in competitive water sports such as swimming and triathlon. Materials of this type are normally spandex and nylon composite fabrics with features to reduce drag against the water. The fabrics include features that increase the swimmer’s glide through the water (said to mimic marine animal skin) and reduce the absorption of water by the suit as opposed to regular swimsuits. For example, Speedo claims their line up will increase one’s swimming speed by 3–7%.

The other thing I need to think about is how I’ll be getting there, so there’s no panic on the day.

Duck HQ is the FOSS store cupboard at Storrington First School and normally we get a lift with the lovely mummies, daddies and teachers who help make the day such a success.

So, if you have a few hours spare on Sunday morning, please let Sharon or Delia know as we would love some help getting all of us ducks, gazebo’s and stuff to the Riverside Walk PLUS you get first choice on the cake stall but shhhhh, I didn’t tell you that.

So, all that remains is to say see you there and I hope you have a great day!

Look out for me and all my chums thrashing down the stream to racing success for the good cause that is Storrington First School….

Sam the Duck

So with less than a week to go, I am more focused than I have ever been.

Training regime wise, it’s all about the “taper but don’t get confused. This is not about the style of trouser I plan to wear on the day.

My personal trainer Michelle said “a week before the event, cut right back on the amount of activity. No long or heavy sessions” which sounds great to me, not quite putting my feet up but definitely planning to rest up at Duck HQ.

She has also told me all about carb loading. She says that 3 days before the event I need to increase the amount of carbs I eat at every meal. I need to make sure I hydrate well too so I will be sipping water throughout the day.

So, with this in mind I thought I would share my favourite pasta recipe with you all: SPAGETTI CARBONARA, the clue is in the name.
Ingredients

§ 1 Tbsp olive oil or unsalted butter
§ 1/2 pound pancetta or thick cut bacon, diced
§ 1-2 garlic cloves, minced, about 1 teaspoon (optional)
§ 3-4 whole eggs
§ 1 cup grated parmesan or pecorino cheese
§ 1 pound spaghetti pasta (or bucatini or fettuccine)
§ Salt and black pepper to taste
Method

1 Heat pasta water: Put a large pot of salted water on to boil (1 Tbsp salt for every 2 quarts of water.)

2 Sauté pancetta/bacon and garlic: While the water is coming to a boil, heat the olive oil in a large sauté pan over medium heat. Add the bacon or pancetta and cook slowly until crispy. Add the garlic (if using) and cook another minute, then turn off the heat and put the pancetta and garlic into a large bowl.

3 Beat eggs and half of the cheese: In a small bowl, beat the eggs and mix in about half of the cheese.

4 Cook pasta: Once the water has reached a rolling boil, add the dry pasta, and cook, uncovered, at a rolling boil.

5 Toss pasta with pancetta/bacon: When the pasta is al dente (still a little firm, not mushy), use tongs to move it to the bowl with the bacon and garlic. Let it be dripping wet. Reserve some of the pasta water.

Move the pasta from the pot to the bowl quickly, as you want the pasta to be hot. It’s the heat of the pasta that will heat the eggs sufficiently to create a creamy sauce. Toss everything to combine, allowing the pasta to cool just enough so that it doesn’t make the eggs curdle when you mix them in. (That’s the tricky part.)

6 Add the beaten egg mixture: Add the beaten eggs with cheese and toss quickly to combine once more. Add salt to taste. Add some pasta water back to the pasta to keep it from drying out.

Serve at once with the rest of the parmesan and freshly ground black pepper.

If you want, sprinkle with a little fresh chopped parsley.

If pasta is not your thing, don’t forget on Duck Race Day that the ever-popular BBQ will be “on-fire” and the cake stand is shaping up to be the best stocked yet. There will also be sack loads of sweets and copious bags of candy floss so something to tickle every palette.

Mmmmm my taste buds are racing!

Sam the Duck