Sports massage

In my last few years I have learned the importance of sports massage.  The training pushes my body hard so every month I need a sports massage. Now before you start to think I am going soft and getting pampered, a sports massage is painful. 45 mins to an hour of being "tenderised" like a piece of steak.  But without it my legs would seize up with the training as would my hips, my back - you get the message!
So I'm sure to get a great sleep tonight which I need following a hard day. My HRV monitor was amber today and I am hoping tomorrow I won't get a red light. I need to put in some big miles over the weekend and I need to be ready for it. If your training hard then make sure you get a regular sports massage - your body deserves it!

Sugar v fat

Just watched a fascinating programme on healthy diet comparing sugar v fat. The twins who were doctors certainly gained new knowledge which surprised them. The conclusion is that processed food containing 50/50 combinations of sugar and fat is the dangerous food that our brains crave. Sadly some of the deserts I like (e.g ice cream and chocolate brownies) are going to be missed as I try and shed half a stone. I'm not over weight but I don't like the waistline getting bigger and also having to carry this weight with me as I run. Plus I'd like to get back to something resembling a six pack!
Yesterday and today's swims will certainly help. Both were tough sessions pushing my fitness level as I try and improve at the most difficult element in triathlon. I'm getting to the stage of enjoying swimming again but I've a long way to in order to be fit enough to swim a 10km race in September. And by then I hope to have lost my excess weight and be back to my slim, lean self! Watch this space!

Structural alignment

Do you ever feel your body is out of balance or alignment?  Many years ago I played or coached tennis 6 days a week. This was long before the expertise and knowledge that exists today where players have a team of experts working on them.  The right side of my body was bigger than the left by quiet some margin. The result of this is my body always struggles to be aligned as the muscles on the right side are bigger than the left and this pulls my spine out of line or my pelvis isn't sitting properly.  This can create all sorts of problems.
Every 6/12 months I go visit my chiropractor, Gill Dingwall in Blafron and Kirkintilloch - she's a real professional and very thorough! But I had let this slip recently so today was the day. Recently I hadn't felt good when running anything over 13 miles. My hips and lower back didn't seem right and it wasn't comfortable.  My yoga was a big help but this was a structural problem and I needed some realignment from Gill. 20 minutes later I walked out her practice at least an inch taller! It's critical that if you are putting your body through a lot of training that you get it checked to make sure you are not building up a long term problem. My yoga and regular sports massage will keep me going but an "MOT" every six months is essential. So I listened to my body and it was creaking!  This will improve my swimming, cycling and running. If in doubt, get is checked!

Mental toughness

Over the years this blog has been running I have covered the important topic of mental toughness. In Ironman and MdS it was as much mental as it was physical. This morning when I woke to the sound of the wind whistling past the house with sheets of rain battering the windows, I though what nutter would want to go out in this weather?  I was meeting up with my ultra pals but I knew they might do a shorter (10-15 miles) but faster run.  That didn't really suit me and the fact they were going out on the roads therefore being fully exposed to the elements didn't appeal either.
So I headed off to run 15 miles on my own on a forrest trail to get some protection from the wind and rain.  It was very wet and cold and as I approached the end of the first lap I was considering giving up.  My feet were soaking wet and I was past trying to avoid puddles as they were every where. Some company would have helped but feeling sorry for yourself doesn't help.  Then I remembered I'd be writing this blog and what would my excuse have been? I needed to toughen up and just get on with it, so I did. When I got home I has to hose the mud off my running tights, while wearing them, before I was allowed in the house. Does that count as an ice bath?
Preparing for a 53 mile ultra isn't easy and there will be lots of dark moments as there were today.  But you need to put yourself in these positions where doubt, pain, discomfort and fatigue are in abundance so you can work your way through it. The more you do that the better your results. Having you read my blog also makes me "man up" when required so thank you. Mental toughness is required in all aspects of life but it's something you continually need to work at as I found out today!

Burns night and the day after the day after

It's true. As you get older it takes longer to recover from a few (bottles!) too many! It was a long day yesterday followed by a Burns Supper.  Knackered I headed out in my dinner suit - there was no way I was getting in my kilt.  Too much faffing about.  A night on water did me the world of good, pleasant company and a risky comedian made the night pass. I cut lose before the raffle and headed home for bed as I really needed a good nights sleep.
I was wakened by the sky falling onto my house.  Where is all the water coming from these days? So off to the stables with my daughter but I certainly wasn't going to run in the torrential rain. I'll go on the turbo I thought. But then I fell asleep on the couch and after giving an impromptu yoga lesson in the golf pro shop to the assistant pro (he had some tight muscles) I went for coffee and cake with my wife.
On the way home snow started to fall! That was my que to call a pal and go out for a shorter, faster run. We did a 6 km cross country run. Water and mud up to our ankles and some tasty hills - too slippy for my off road shoes as I found out!  Ironically the rain didn't fall while running but I was wet enough anyway. Good workout and it has prepared me nicely for a long one tomorrow.  That should be fun as the weather is meant to be worse!

Bad boy!

It was all going so well. On Thursday morning I did a yoga session before some hill reps. Following my pathetic end to my 19 mile run on Sunday where I was going backwards on the hills, I decided I needed to work harder on the hills. So far so good but then I went out with my best friend for a couple of pints and a pizza.  Fatal.  Without boring you with all the details of the various establishments (food and drink!) we visited it's fair to say that when I got up for yoga at 5.50am I wasn't fit to walk, never mind drive, never mind survive an hours intensive yoga in a hot room. So back to bed I went and public transport was the order of the day!
As a serious endurance athlete you will understand that going through the pain barrier is important as it allows you to draw on this experience when it gets tough. My first meeting today was on a complicated subject, in a small room where the thermostat was at 26.5 degrees when I walked in.  It was as though someone had tipped them off!  The heat and the dehydration reminded me of the desert!  The endurance theme continues because I am at a black tie Burns supper tonight with a client. It's always a good evening but I can assure you this "bad boy" will be sticking to the non-alcoholic drinks tonight so I will be in a fit state to train all weekend. Lesson learned, again!

Back to back swimming

As you know, swimming is probably my worst discipline in triathlon although I have worked hard at it for 5 years.  In fairness my first effort was 40 metres before I needed rescued by a life guard and since then I have completed two Ironman competitions (2.4 mile swim). However as soon as you stop regular swimming you go backwards, rapidly. So last night I attended the weekly coached swim session which was tough, although I felt good.
This morning at 7am I entered the pool for a back to back swim session. After a 300m warm up we did 10 x 100m timed laps - it gets tougher as it goes on. This was followed by 2x 200m and then a warm down. Other than the strain on the 100's which builds your speed, I felt great. So I think I am now getting to grips with my swimming. Just as well as in September I have a 10km river swim! Tomorrow morning I will go out for a run, 1:1 yoga session on Friday and running Saturday and Sunday. For the more observant of you, you will notice a lack of cycling.  This will start seriously by February. I will use it as recovery for my legs from the running and build it up as in June I have a 70.3 ironman. Isn't it good to have a plan!

Green light

After Sunday's tough run I woke on Monday feeling surprisingly good.  The compression gear I had worn for 12 hours had served it's purpose and promoted a faster recover - it really works.  But what about my Heart Rate Variance (HRV) reading.  Following my red light (no training) on Saturday and a hard run on Sunday I didn't know what the result would be. Surprisingly it was green but a low I.e. Borderline number.
Monday is a rest day so again I was anxious to see the results this morning - green and a significant increase in the score meaning my recovery was complete. Happy boy because this meant I could go to swimming training tonight.
My day was a disaster with a few problems at the office followed by someone crashing into my car which was parked outside the office. I had left my swimming gear at home so I headed off to buy some new gear and the goggles were hopeless - someone lent me another pair otherwise I would have been as well without them. However it was a good session which required me to get my mind in the right place and stop thinking about the whole session as I was going up and down the lane.  I kept repeating, just the next 100m, just the next 100m. Before I knew it the session was over and I felt great. Just as well because I will be back in the pool at 7am tomorrow. This will be my new weekly routine.

Keeping bad company

It's been an interesting weekend. I was looking forward to long runs on Saturday & Sunday but when I tested my Heart Rate Variance (HRV) on Saturday it was a red light meaning rest, no training. I was really disappointed however I ignored it once before and ended up unable to train for a week so this time I rested.  I did feel tired during the day but don't know if this was because of the red reading playing on my mind but I was hoping that the rest would allow me to run on Sunday.
This morning I got a green light so met up with the ultra runners. The group has people doing different mileage with people finishing at 13 miles and others going on.  The problem that causes is the pace for the first 13 miles is higher than it would be for the 19.2 that three of us ended up doing.  I ran the last with gritted teeth as I struggled to keep up with the experienced ultra runners Rosie Bell and Craig Hamilton but whenever it came to a hill it was like cutting a piece of string and I was going backwards.  It was ugly running, any form I had was gone and this was all about getting the chimp in my head to shut the f@@k up. Runs like this hurt but running 53 miles isn't going to be without pain so you need runs where you have to dig deep. Today was one of those.
So I jumped in a hot bath when I got home, had I been a real man it would have been an ice bath. I pulled on my compression clothes to help speed up my recovery, got a recovery drink and started stuffing my face with protein. I'm feeling better already but tomorrow will definitely be a rest day. I wonder what my HRV will be? Green, Amber or Red. Time will tell but the bad company I am keeping is certainly pushing my boundaries! As someone once said, if it was easy everybody would do it!

Moonlighting

Last night I saw a favourable weather forecast and thought, how can I take advantage of the conditions as most of my training is done in the rain these days?  So I hatched a plan.  Get up at 6am for a wee yoga session to warm me up for the run.  Eat my porridge, pack my clothes for the office and put them in my wifes car so she could drop them off (handy working in the same office, sometimes!).  At 7.30am take off into the darkness with two head torches.  White at the front and red at the back.
It was a still morning with the sky changing from a mid-night blue as the full moon went down.  I headed out onto a two lane A road (one lane for each direction) where the cars are doing 50/60 miles an hour and not expecting to see a runner in the dark.  For 5km there is no pavement so I knew I was taking a risk - actually the pavements were covered in ice so it was debateable which was most risky!
I was lit up like a Xmas tree with my hiviz and lights but one "white van man" did manage to win the game of "chicken" and sent me diving for the verge.  Another one over took a car so he was approaching me from behind - 1st I knew of it his wing mirror had narrowly missed my elbow!
The first half of the 20k run is hilly and mainly uphill so that was tough.  I missed not having my running mates as this would have passed the time although would have made the risk on the 5k section unacceptable.  The second half is downhill for a few miles before turning flat.
I arrived safely at the office in 1hr 43 mins so was pleased with my time.  Showered and suited I spent the rest of the morning trying to cool down while apologising for the smell from my running kit!  This run will be easier as the light mornings come in and it's a decent training distance as I try and get my weekly mileage up.
When I get home tonight I will need to stretch out as tomorrow at 6.30am I will be getting put through my paces by my yoga teacher and this definately is the hardest workout of the week.

Never give up, never

Tonight's training was a swimming session with the Tri club.  The pool was busy so it was a bit like swimming in a washing machine at times with a few punches been thrown - not deliberately.  20 minutes in I was breathing out my backside and wanted to give up. I knew what was to follow but thinking about that made me doubt I could get through the session.
So I had to have a good "talk with myself". Take it one length at a time, don't think about the total session and ease off the pace slightly. It was tough, very tough.  But I got through it.  It wasn't pretty but my objective was to get through the session no matter how hard. It is sessions like these that toughen you up. It doesn't make you a better swimmer but mentally it makes you a more determined and tougher athlete.  The more sessions like this improves your mental toughness and in the end that is what will get me through my scheduled events this year.  Bring it on.

Yoga to the rescue

After yesterday's 16.6 miles, I got out of the car like an old man to get the groceries.  Naturally you stiffen up, but going from 10 miles of hard trail running and increasing the distance by 70% is not to be recommended.  The normal weekly increase in mileage is 10%.  But for the second season in a row with an early season "A" race, I really do not have a choice.  Fortunately I've been here before so my body can cope to a certain degree.
I spent the rest of the day eating or resting so when I headed off for an early night I knew I'd be stiff in the morning and had to do something about it.  At 6.30am I rolled out my yoga mat and the first few sun salutations weren't comfortable.  However 30 minutes later I was bounding up the stairs feeling fantastic.
As I headed out to the office I realised just how good I felt.  I was alive and this must be as a result of my training becoming more regular and the effort increasing.  As long as I mix this with good food, regular hydration (of the non-alcoholic type!), rest, plenty of sleep and regular yoga then I will be top condition for what lies ahead.  That's my top tip for the SEASON!

Running with the ultras

This morning was cold and icy but I knew I had to meet up at 9am with a group of ultra runners that will help me get my mileage up.  Last night I had my 3rd night out in a row but managed 7.5 hours sleep and hadn't had anything to drink so I wonka up refreshed. Took my daughter to horse riding at 8, did a short yoga warm up, stuffed down some porridge and headed out to meet my pals.
15 of us headed out and it started with a nice easy pace - I knew that wouldn't last.  Some stayed for 10 miles, others for 13 miles but 3 of us kept on for 17 miles.  The pace picked up for a few miles towards the end and my lack of mileage showed. It also struck me that in 100 days time I will be running 3 times that distance! But all the way round I was quizzing my experienced friends, picking up tips on how to handle the feed stations and what to wear to carry my gels and drinks. Preparation is so important.
I'm now recovering on the couch having stuffed my face with food And am watching the football. Tomorrow is a day off training although I think I'll need a yoga session to get my limbs moving more freely. It's been a good weekend in my training plan but it also reminds me how much more I need to do.

Getting there

On Friday I had an unexpected training session on my bike.  In the last year I haven't been cycling much as I prepared for MdS. When I got back  from the desert I went out on a few group rides but wasn't fit enough to keep up with them so found it frustrating. As I have a 70.3 ironman in June I will need to get the miles in but the ice is making it impossible to get outside on the bike. But on Friday I had to pick my car up having been at a funeral the day before so I decided to bike the 15 miles.
As soon as I was ready to go the rain started and just got heavier. But I was pleasantly surprised as to how much I enjoyed being back on the bike, even it meant dodging the puddles in case a pot hole was under it and avoiding the drivers who didn't seem to see me despite being lit up like a Xmas tree! I think more turbo training is required before I venture out on the group ride.
Today I was back on the trail running through the trees. It was way too icy to risk going out on the road.  I felt good but I restricted it to 10 miles as tomorrow I should be going on with the ultra runners for a longer run. I'm hoping to pick up some tips on my next race so I can start running with the appropriate gear such as a running vest (mini rucksack) to carry my bottles, food and extra clothes.  I know from my MdS experience how important it is to get the right gear, test it and get used to running with it. Can't wait to get back running with these experienced long distance runners as it's quite different to what I'm used to.

A brick session with a difference

Triathletes will be familiar with the term a "brick session".  It's usually when you complete a bike session then pull on your running shoes and head off for a run.  This is to get you used to the "disco leg" feeling that occurs and your brain shouting "wow - what's going on?  This doesn't make sense!"  So last night I had a different type of brick session which came about because our usual training pool wasn't open.
Four of us went to a 20 metre pool for a workout.  The problem with a pool that size is you don't get a good rhythm as you are constantly turning and pushing off from the wall.  But as this was my first swim in over 3 weeks I was actually pleased as a 50 metre pool would have killed me.  I'd had an "amber warning" on my HRV monitor in the morning so I only completed 1,500m as I was doing a back to back training (brick) session and didn't want to over do it.
We followed the swim with a yoga class - that's a first for me.  Sweating chlorine is not something I am used to and instead of disco legs I had disco arms!  Being a teanager when Saturday Night Fever was the rage meant I was used to wobbly arms but it was a very different experience.  This was also only my 2nd group yoga class as normally I practice on my own or with my teacher.  It was a great workout and although you are not meant to be competitive, everyone is having a quick look to see how they are doing compared to others in the class.  The relaxation at the end was bliss.
So home for a wonderful deep sleep and my HRV reading this morning was back to green.  Life is good.

A year ago today

I decided to go back through my training records and see the mileage I was putting in a year ago in preparation for MdS in April. I was surprised that I ran 50 miles in a week but then realised I was "cramming" in the miles to make up for time out injured as I had a 79 mile run, the Great Glen Way, at the end of the month.
Fortunately my next big race, 53 miles isn't till the end of April but I do need to get the mileage up. However I am trying to do that while avoiding injury. Today on my recovery run my hips felt dreadful which was due to my 10 mile trail run (after little running) yesterday and a lack of yoga (again,). But after my run my legs and hips were saying "thank you" so it was a good plan. Tomorrow is a rest day although I will be taking time out for an hours yoga session.  Then back to the pool for the first time in 3 weeks on Tuesday - it will probably take 3 weeks to feel good about that!
As for my son who took part in an 800m and a 400m race today. His preparation wasn't ideal so you can imagine what the result was. 2 personal bests and one which he'd been trying to break for a year! Obviously a lot of hard work had gone in but I think the rest over Xmas had been good for him. A message that I am not ignoring although I do need more regular and longer runs.

Dead man running!

It's not been a good week for me with the snot fest followed by the flem fest and I have a feeling the chest fest is soon to follow.  But I'm well rested and my HRV technology was telling me I was ok so today I went out for a 10 mile trail run - the one I only managed half of last Saturday.  The conditions were so wet underfoot that at one stage I had to divert via a very muddy field to get round my circuit.  But othwise it was a perfect day for running.
I enjoyed the freedom of running while not gasping for breath and taking in the beautiful scenery of Chatelherault Country Park.  There is 800 ft of climbing during the 10 miles so it's a tough track but after lap 1 I felt fine and after lap 2 I knew I had run within my capability, but pushed it a little.  However the data from my ever reliable Garmin said my average heart rate was 199 and my max was 256.  I remember looking at my watch at 256 and thinking, if this is accurate them I'm dead!  I wasn't struggling with my breath so I disregarded the data.  Time to buy a new heart rate strap as these heart rate statistics are meaningless.
Tomorrow I will be running again but will use it as a recovery run.  My son will also be competing in an 800m race.  Should be fun, at least for me to watch, but he will look as tired as I am at the end.  It's great to be back exercising but I know I've got to take care at this stage.

What will 2014 bring?

Every new year brings similar thoughts about the future. And so much of what happens lies in our own hands. If you really want something to change, then make it happen. I'm not a fan of new year resolutions because they are usually made with no commitment and broken within a month. So if you're like me, you'll have decided what you want and then plotted a course on how to get there. That's why I completed a short yoga session and run this morning because that takes me one step closer to my goals. But before you do that you should reflect on 2013 - the highs and lows to see what you can learn from your journey.
The world lost some great people during the year such as Nelson Mandela but look at the legacy he and many others less famous left.  It's what you do and the impact on other peoples lives that makes a lasting difference.  So as I start to feel human again after my bout of "man flu" I am realising just how lucky I am to have my health, family, sport and business life. I have set challenges that will stretch me for the next two years and I will learn and meet new people along the way. Happy new year to everyone.