In preparation for my ultra marathon in April I decided to run part of the west highland way - the Conic Hill. I ran with a friend who knew the route and once we were on the hill the scenery was stunning. The temperature was around 3 degrees and there was a mist in the glen which made it look like you were running above the clouds. The highland cattle and the autumn colours diverted my mind from the task of running uphill (436 metres of climbing) which was a blessing. This is a tough climb and I realised that in April I will be approaching this hill after approximately 15 miles of running and have to pace myself as I still have 38 miles to go!
To increase my strength I went out hill running with a group of ultra runners. Dungavel Hill is not much fun and doesn't have the benefit of nice scenery. 316 metres of climbing was really tough and the pace of the group was different to yesterday so I hung on to the lead runners, just. Back to back tough runs is a great way to get fit and improve your strength. It's this type of training which will give me the best chance of a good performance for me next year. There are no short cuts in ultra running you just need to get out there and do it. It helps if you have the backdrop of the wonderful Scottish scenery and as I train on the race route on the west highland way I cannot wait for more breath taking views - literally!
Sunday, 24 November 2013
Sunday, 17 November 2013
Pushing it!
It's been a good training week with swimming, yoga and running. My hamstring has been behaving itself but I'm giving it a lot of TLC or at least stretching on a regular basis. My yoga teacher helped me identify the weakness that's creating my ankle problem. It's going to require some deep tissue massage which isn't going to be nice but it's essential.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
Monday, 11 November 2013
Back running
After a couple of weeks off I decided it was time to get back running. My hamstring still was "grumbling" but I decided I'd test it out. On Saturday I went out for 5 miles of trail running and loved been back on my feet. The autumn colours made the run a pleasure and I decided not to push my first run. I warmed up with some yoga exercises and warmed down with some more. However that night I could feel a bit more grumbling from the hamstring, but it wasn't too bad.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
Monday, 4 November 2013
New routine
Following on from last week's injury I've changed my routine. Regular yoga is helping my hamstring but it will require more time. I had the most amazing experience trying aerial yoga. Hanging upside down while being supported proved to be a great workout, as my abs were telling me for the next two days, and my back felt brand new. The core strength that it promotes will help my swimming, cycling and running.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
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