I'm back

My new running shoes arrived today and having not run in five weeks I thought it time to see how the possible stress fracture, the swollen ankle, the thickened achilles and the tight calf were getting on. But first I had to put in a days work. So at 5pm I headed out into the dark with my head torch. It was 1 degree centigrade - bloody freezing. Within 20 metres I had gone over on my ankle - running with a head torch isn't ideal but fortunately there was no damage. I ran easily for 10k and ignored the time. It was good to be back running. I had felt a few tweaks but nothing painful. So as a precaution I soaked my calves and feet in an ice cold bath for 5 minutes. Brrrrrrrr. Tomorrow I have a day off training but on Sunday I'll pick up the training and stretch the distance.

Amazing new diet

I am very fortunate never to have had a weight problem. However the drawback would be if I ever fell over board I wouldn't last long in the water as I have little body fat. But if there is one thing I don't want to be it's the skinny guy with a pot belly! So what am I on about a diet for? A strange thing happened to me this morning when I finished my training. My stomach requested a change in my diet. It's happened before when training for Ironman events and I can only assume it's like the cravings pregnant women get. When training for an endurance event you need more calories than normal, but the right type. Recently I have been overdosing on chocolate which isn't really a problem but you do feel sluggish. After a breakfast of porridge (my norm) and a fresh green smoothie I was off to the supermarket for my greek yoghurt, bananas, grapes, mixed nuts & raisins (1,000 calories in that pack alone), tuna and wholegrain rice. I've snacked during the day and my energy levels are through the roof. My stomach is now quiet and I think happy. So I'll be piling on the veg tonight or salad with my meal. It seems that my body is guiding me as to what I need for the sharp increase in exercise - feels great!

Sore, tired but feeling good!

It's nice to be feeling almost back to normal. As I woke for my 6am turbo session I took stock; slightly dehydrated from 3 glasses of wine late last night (they were required after a seriously crap day), sore muscles either from some weight training with my son 2 days before or the yoga session yesterday or the fall in the shower! So generally ok. I did an efforts session on the turbo parked next to a radiator to get me used to working out in the heat. The sweat poured out of me and I consumed double the amount of water - note to self, lay off the wine when training at 6am! But it's great to almost be back to normal - I'll say normal once I have a few runs under my feet and the injuries don't flair up. You forget what it's like to feel healthy when your a shivering snot factory so I'm going to enjoy this feeling. The aches and pains are just a result of my body getting used to regular training again - bring it on!

Rule 5 - MTFU

My cycling pals will all understand rule 5 - man the @@@@ up. It was often shouted as encouragement as I was dying on the bike and biting the handlebars as I tried to claw my way up another yet hill. But I never thought I'd be saying it to myself in my yoga lesson! It's been 4 weeks and today at 6.30am I was on the mat while Pam (my wonderful yoga teacher) was getting me back into positions my brain was telling me were impossible. Sweat and almost tears were steaming down my face as she tried to get my "core re-engaged" but any muscle memory was long gone. But it's more the mental side that was holding me back so by the end we had made some progress. As always I felt great afterwards but almost ruined everything by slipping in the shower. I caught the shower pole with my head 6 inches from the deck - that was close as it could have been a nasty injury. I think the fall may have engaged my core so tomorrow morning may be a bit tentative! I promise from here on in, no more winging at the yoga session (ok Pam?). I'll just apply rule 5!

Christmas is cancelled!

Normally at this time of year, I'd be looking forward to the odd Xmas party, a few extra beers and some time off training. Even last year with Lanza Ironman in May I enjoyed a few days break but MdS is 6 weeks earlier and I've had 4 weeks off running so I'm way behind. Therefore Xmas is cancelled, well sort of! I am going out for my first run on Friday and hopefully the foot and ankle injury should cope with the strain - if not then Xmas is back on and the Mds is cancelled! But that can't happen. Every effort will be made and I'm heading home for another turbo training session to get the base level fitness back. At least my heart rate is back to normal now I'm over my cold. I've got a target of running the Great Glen, 79 miles, over 2 days at the end of January and as long as the pace is right then I should make it. Then I've got an Mds training camp in Morocco at the end of Feb and before I know it I'll be standing at the start line for the biggest adventure of my life (so far!). Fingers crossed!

Ice station zebra

Last night the temperature plummeted and when I dropped my daughter off at dancing in the morning the roads were glistening with ice. Although it was a sunny day I decided on the turbo trainer indoors rather than risk it on the roads. It turns out to be a wise choice as several of my club mates ended up kissing the tarmac by the time they reached the end of the road. So 75 minutes of turbo torture. Music blaring and the TV on, with the sound down, anything really to take my mind of the boredom. Being indoors the temperature quickly rose and the sweat started dripping off me. As I am coming back from a layoff and being unwell I paid close attention to my heart rate. I made sure that it was steady but at the same time increased the intensity slightly. I followed this with a short yoga session and it's going to take me some time to get my breathing in order. I need to be patient and ignore the other athletes who are at a different stage in their training cycle.

Early visit to Morocco!

Xmas has come early for me. I have been looking at going abroad to train in heat and desert conditions but didn't fancy going out on my own. The challenge is not just the heat and the sand but hydration in the desert when you don't have any support. Perhaps been captured and held for ramsom might be another but that would be unlikely. So yesterday I received an invitation to train with a three time MDS winner in Morroco for four days at the end of February. It covers all the preparation I'd require including night running and obviously there will be a support team. This is where the family support comes in because permission was given as it will end up a six day trip and a month later I will be away for the best part of 2 weeks. I got their blessing as they know how much preparation is required to be ready for this challenge and having laid out a small fortune, I don't want to mess it up through either lack of training or knowledge. Remember I live my life by the 7 P's (piss poor preparation precipitates piss poor performance)! I think this 4 day excursion will be a fabulous opportunity to learn from the experts. Can't wait.

Getting there

This morning I increased my turbo time by 50% to 45 minutes and although I felt a bit sluggish a the beginning I soon got into the rhythm. My garmin gave me a few scary readings on heart rate jumping from 145 to 155 up to 175 within a matter of seconds but I ignored that as I was still breathing easily. Time on the turbo allowed me to reflect on last nights MdS lecture and how Martin had given himself a whole year to get ready whereas I won't be. His first pair of running shoes were bought was after he entered the race - there was a 3 year waiting list back in 2008. So were starting in a different place. He talked of sub 3 hour marathon runners and ironman bringing up the rear and said that was down to their lack of appropriate training. In particular hill training, hill walking (time on feet) and back to back long runs (20 mile plus - each!). Good advice and as soon as I'm back to base level fitness and injury free I'll be putting it into practise. Have a great day!

Meeting my MdS mates

I am determined to "catch up" although the theory goes you never do. But at 6am I climbed on my turbo trainer and put in a steady 30 minutes. When I got off I had to lie down as I felt dizzy and sick but my heart rate recovered quickly so that was a good sign. This evening I went to a talk on the MdS in Edinburgh and met three of my tent mates who will be on the journey with me. It's interesting seeing the different backgrounds and approaches to training for the event. We've organised to meet up for some runs and I think it was important to establish these relationships before going to Morocco. The talk was interesting with lots of useful tips. The speaker was very laid back and it just got me one step closer to the desert. So when I'm up tomorrow for my 45 minute turbo session I'll be more focused and hopefully will feel better at the end than I did today.

Starting again

If I thought the MdS was going to be a challenge, having 3.5 weeks off training has made it even harder. I've got 20 weeks to go but woke up this morning feeling "normal". So I started slowly with 5 sun salutations and a head stand. Hardly a workout but a start. Tonight I visited my physio and he is pleased with the progress with my achilles but says that the jury's out on the stress fracture. So I've got some tests to do over the next few weeks to check it out. In the meantime I will be on the turbo trainer and swimming. I'm also checking out pool running in order to get my fitness up without putting too much strain on my foot or achilles. So today was a small but not painful step so here's to more of that, after all there is only 20 weeks to go!

Spectating, again!

Today I had the pleasure of watching my son Ali get a PB on his 800m race - currently unofficially 2 min 11 sec. For his age group if he'd got under 2:10 he would have got a UK ranking. He could hardly walk after it but recovered over the next hour to take part in the long jump followed by a 400m. I almost had to carry him out after that as he'd given it everything - nothing was left on the track. Spectating gives you a different perspective on events but it makes me all the more determined to "get better". But watching athletes,and their parents, at the start of their careers learning their trade. It's great to see so many kids taking part and trying their best. Not sitting on a couch getting fat while they play on the xbox! So the rest continues but I am hoping to start light training next week. I'm not convinced about my foot but time will tell.

Phew!

I visited my podiatrist to check out my feet and my orthotics today. He was so concerned about my foot injury that he didn't run the pressure tests and I went straight to A&E for an X-Ray. The 2 hour wait had me thinking through the possibility of a stress fracture and how long that would put me out for. MdS was beginning to look like a DNS (did not start). Reluctantly they X-Rayed my foot and the result..........was nothing was broken and that it was tendonitis. Phew. Two more weeks off running which will mean I won't have run in 5 weeks! My man flu continues so perhaps this is a good time to be injured. But as soon as I can I'll be back on the turbo trainer and also in the pool. This will get my base fitness back but I will have to come back steadily with the running as I can't afford another injury. My other leg injury (calf, ankle and achillies) is being looked at again next week by my physio. Here's hoping.

Everyone needs support

Having made my pals aware of my potential injury problem and the consequences, support flooded into my Facebook page - well at least five suggestions. They range from the sensible "listen to your physio and take the time off" to swimming, cycling and running in the pool. It's great to have a support mechanism as most athletes will end up injured at one stage or another in their training and when they do they tend not to be happy bunnies! In the meantime, today is a long day as I headed down to London on the first flight and am coming back on the last flight - a 17 hour day if the flights on time. Good practice for the long days in the Marathon des Sables and I am very conscious of how mu foot and ankle feel as I walk miles around town. But as I partake in some liquid carbs (just 1) I'm wishing that Star Trek technology was available and that Scotty could "beam me up". It's not going to happen so I'll apply some "mental" training and zone out in the queues at the airport and the nonsense you have to go through at security followed by the "herding of the cattle" onto the plane. I'll practice my yoga breath and imaging I was back in the Caribbean. Yea man...see it's working already!

I'm a celebrity get me out of here!

The contestants in "I'm a celebrity...." are struggling. But it's not a physical pressure it's a mental pressure that's causing the biggest problem. In Marathon des Sables it's both but everything I have read or heard from people that have completed it leads me to conclude it's the mental side you have to conquere. That was until 6.15 pm today when I visited my physio. Having had 2 and a half weeks off due to "man flu" I was surprised I had a sore foot. It turns out I have some mechanical problems with both feet and going by the expression on my physio's face, he's concerned. It could be any number if things that have caused it but the likely cause is my yoga! It has improved my ankle flexibility which has caused instability when running on trails! So no running for a week. At the weekend I'll start some turbo training to regain my cardio vascular fitness while not loading my feet or ankles. Massage my feet, ankles and achilles and use cold walter and anti-inflamitory tablets to aid the recovery. Until tonight I thought the mental side would be the challenge, as it is in "I'm a celebrity..." but I was up for that. I never thought for a minute that I may have a physical issue that would make 5.5 marathons in 7 days almost impossible. Fingers crossed but I'm now off to see my podiotrist to see what's changed mechanically in my feet and if I need new orthotics.

2 steps forward...and 1 back!

It was a busy day yesterday and I managed another 30 minutes on the turbo trainer. I did the same routing so I could compare my heart rate against effort and it had improved. It was much more consistent alough probably still too high for the effort. I felt great afterwards and did 5 sun salutations - hardly a workout but I was sweating plenty. I am not sure if it was this workout or the busy day I've had or the fact I gave up caffeine three days ago (going cold turkey)but I am currently feeling crap and am about to head home to bed. Hopefully I will get back to normal soon but all the advice is don't push it so on this occassion I won't. Catch up soon.

Gently does it

Gently does it was my motto this morning. I'm desperate to get back into training after 13 days off but I dont want to cause a set back by going at it too hard. It was a beautiful morning and there was a group ride going out but much as I wanted to join in, that could have finished me off. I have a niggling pain in my foot which is causing me to limp occasionally so I'm seeing the Physio on Wednesday to have it checked out. So I went for an indoor turbo session where I could control all the elements. I cycled steadily for 30 minutes and if my Garmin is to be believed my heart rate was all over the place. Half way through it settled down but now I'm resting and monitoring it to see how my recovery is. Not great is the answer. My resting heart rate is normally 52. If I'm sitting watching TV it might be 60. As I write this blog it's 78 so that's telling me to gradually introduce exercise over the coming week. Based on what's flowing out my nose, sorry about that detail, I won't be risking any exercise outdoors or in a pool. So I'll just need to fall in love with my turbo and get back to the yoga.

The plan begins

I may be out of action in that I am recovering from man flu, did I mention that before, but tonight I sat down with a two time MDS veteran and discussed my training plan detail. I was delighted to hear that what I've been doing to date has me on track. He has informed me of the mileage I will need to be running in Dec, Jan, Feb & March and the hard work is about to begin. We went over the core work in addition to my yoga as I need to have the strength to carry and run with 20 kilos on my back. I was given a great insight to the nutrition required and tips on hygene which are essential seen as there are no washing facilities or water, over and above your 9 litres a day. Now I've been armed with this info I will build my training plan. In two weeks time I am going to a workshop on MDS and then I will decide on my equipment as it will need to be tried and tested before I step into the "sandpit". Thanks Tony for imparting your knowledge.

Supporting role

One week into my "man flu" and still not well enough to train. So today i decided to support my team mates who were running in a local 10k race. I picked the half way point because that is where a tough climb comes in and there is nobody out there supporting in the wilderness. I always liked getting support from the croud and remember the boost you get by a call out from a friend. It was inspiring watching runners of all standards, shapes and diverse running styles giving their best. No matter what time the athletes took, as they crossed the 5k mark they all looked at their watches. They needed to know how they were doing in relatation to the target they had set themselves. There was a pace maker for anyone wanting to get in in 58 minutes and there were a large group of runners in that group. By the time they reached the finishline they had spread out but I think their real target was to get under 1 hour - many did. Afterwards I talked to the athletes about their training, their journey, the race and how they felt. There was a great deal of pride in their accomplishment whether they managed it in sub 35 mins or sub 1hr. The target is relative. I felt inspired watching and listening to the athletes and am looking forward to getting my running shoes back on but I will need to be careful as to when and how I come back.

160 days and counting

When I applied to enter the MDS in May 2011, it seemed a long way away. There are now only 160 days to go and I have spent the last 5 recovering from "man flu" - I'm not happy about that. But worry about what you can control and not what you can't has always been my motto. So I've taken the opportunity to rest although I don't feel very rested. Over the weekend I hope, depending on my ability to breath, to start my yoga again. I'll take it easy just gently getting my body used to some exercise and my lungs used to filling with oxeygen. I'd like to think I could run but it's probably too big a risk. At best i might manage to spin my legs on the turbo trainer. It's only when you are forced not to exercise that you realise the benefit of it. Other than the "man flu" I feel sluggish, still and lathargic. Roll on next week when hopefully I will return to my old self and back in my lycra pounding the streets and the trail around Scotland. Have a good weekend folks.