Another busy week with a day in London and a day in Belfast which meant no training on those days. Effectively they were my rest days although early starts and late finishes take their toll.
Monday was a massage to make sure my back and hip flexors were behaving and everything seemed to be in order after some good work from Sam Williams. Nice tempo run on Wednesday and a swim run session on Friday. Due to logistics I had to swim first and having missed the last two sessions it was tough trying to stay on the toes of the swimmers. Then I headed out to Tollcross Park for a run. I had heard it was a hilly park but didn’t know it contained a small farm with sheep and pigs - right in the middle of Glasgow! The things you discover when out running! I then had an hour on my glute Mede which was agony and when I left it was sore to touch.
The big run was on Saturday and due to the distance we were joined by the Scottish running legend Rosie Bell. It’s what I love about ultra running and that is someone of Rosie’s pedigree comes out and runs at our pace although she is capable of so much more. It was a 37km hilly run which is tough enough, but Rosie had already run for an hour and done an exercise class of an hour! It just shows what you can do if you put your mind to it. We all agreed we’d been thinking about this run because it was our longest this season. Near the end one of the runners wanted to be left behind as they were struggling but “no one gets left behind particularly when it was wet, getting colder and in the middle of nowhere. So we had a conversation, which is never well received when you’re feeling that bad, about how our mind gives up before our body. As we tire our mind starts to perceive that the effort is too much and that you should give up. But the body is much stronger than the mind and you have to shut out those thoughts. It happens to us all and it’s a horrible place to be but if you are going to be a distance/ultra runner it’s going to happen. Where possible you need to recognise it early and get some food/energy inside you. It was a good reminder to us all. You need to become comfortable being uncomfortable because that’s ultra running.
When I got home it was full on food fest to replace the calories and later on a 20 minute bath with Epsom salts to aid the recovery.
This morning was an hour run, faster than yesterday, to build on the tired legs. I chose a trail run and felt strong - no signs of fatigue from yesterday which is very encouraging.
I’ll need to remember these words about perceived effort in the coming weeks as apart from next Saturday’s 42km run, I’ll be heading to the hills soon. There will be plenty of opportunity for my mind to doubt my body and I need to practice telling it to “jog on”!
Sunday, 24 February 2019
Sunday, 17 February 2019
Run your own race
It’s been a week of ups and downs and I don’t just mean the hills! Everything was going great and my stats were showing improved performance - even with my swimming! But on Wednesday I got a wee reminder that my body has some issues. One the 2nd hill rep my hip flexor felt like someone had stabbed it with a knife. A sharp pain is never a good sign so I tried to stretch it off - more sharp pain so I jogged back to the office with my mind working through the implications for my 53 mile race in 9 weeks time. The good news was I already had an appointment booked with my chiropractor Gill Fraser (Dingwall) - Strathkelvin Chiropractic Clinic - on Friday for my golfers elbow and I had had a few twinges in my back in the last few weeks. The pain stayed as I was limping when I went to see her.
My back tweaks are connected to my pelvis which is connected to my hip flexor - I can feel a song coming on here. I was on the table for 40 minutes and I’d like to say it was pleasant but it wasn’t. However the minute I got off the table my back felt free and my hip flexor was pain free. Result.
The following day I tested it. 24km run at a half decent pace with my pals. What a cracking run but I had to dig deep on the last 7km. Fortunately I had Michael who was pushing the pace so I held on, just!
However with all long runs, the following day is a shorter, 1hr 20mins run but faster to work those tired legs. When I woke up my back felt stiff, and no wonder after the chiropractor session and yesterdays run, so I did a series of back warm up exercises to loosen it off then headed out. The wind was blowing at 40 mph and as I was on exposed hills, it was tough. Only on one occasion did my hip flexor remind me it was there but fortunately it came to nothing. I felt tired and relieved that this session was over and now I was going to support my pals who were running the Strathaven half marathon.
Watching a race puts a different perspective on it. When you’re in it you only see those around you. This race is a tough one with some major climbing involved on roads that are exposed to the elements and there were plenty of them! 40 mph win and rain welcomed the runners of all levels and different shapes, sizes and ages. From top runners to the rump of the pack and then the stragglers who are tackling this distance for the first time. Every competitor has a goal in mind and whether they are running 5 min miles or 10 min miles or slower, they deserve a great deal of respect because they are out there doing it. From a perceived effort point of view I believe the winner and the person who came in last both think they had pushed as hard as they could. I saw one elderly runner, even by my standards, much further up the pack that their age might have suggested and then I notice their GBR vest.
So no matter what your pace or distance is, run your own race to the best of your ability. Yes set challenging goals because a nothing grows in a “comfort zone” or death zone as I refer to it. The nights are getting lighter and we’ll soon be into better training conditions with the season fast approaching. Go and enjoy it.
My back tweaks are connected to my pelvis which is connected to my hip flexor - I can feel a song coming on here. I was on the table for 40 minutes and I’d like to say it was pleasant but it wasn’t. However the minute I got off the table my back felt free and my hip flexor was pain free. Result.
The following day I tested it. 24km run at a half decent pace with my pals. What a cracking run but I had to dig deep on the last 7km. Fortunately I had Michael who was pushing the pace so I held on, just!
However with all long runs, the following day is a shorter, 1hr 20mins run but faster to work those tired legs. When I woke up my back felt stiff, and no wonder after the chiropractor session and yesterdays run, so I did a series of back warm up exercises to loosen it off then headed out. The wind was blowing at 40 mph and as I was on exposed hills, it was tough. Only on one occasion did my hip flexor remind me it was there but fortunately it came to nothing. I felt tired and relieved that this session was over and now I was going to support my pals who were running the Strathaven half marathon.
Watching a race puts a different perspective on it. When you’re in it you only see those around you. This race is a tough one with some major climbing involved on roads that are exposed to the elements and there were plenty of them! 40 mph win and rain welcomed the runners of all levels and different shapes, sizes and ages. From top runners to the rump of the pack and then the stragglers who are tackling this distance for the first time. Every competitor has a goal in mind and whether they are running 5 min miles or 10 min miles or slower, they deserve a great deal of respect because they are out there doing it. From a perceived effort point of view I believe the winner and the person who came in last both think they had pushed as hard as they could. I saw one elderly runner, even by my standards, much further up the pack that their age might have suggested and then I notice their GBR vest.
So no matter what your pace or distance is, run your own race to the best of your ability. Yes set challenging goals because a nothing grows in a “comfort zone” or death zone as I refer to it. The nights are getting lighter and we’ll soon be into better training conditions with the season fast approaching. Go and enjoy it.
Sunday, 10 February 2019
1st podium of the year
This week was designed as a light weeks training and mid-week I had 2 days off training - loved it! I had a back massage which wasn’t pleasant but needed. I had my golfers elbow treated and the less said about that the better! A few niggles that need sorting and my back tweaked on Saturday after working out so that’s going to require treatment this Friday. As my coach said recently “I’m not biomechanically gifted”, and she’s not wrong, but it doesn’t stop me on pushing the barriers. I just have to be mindful of my body.
On Friday I took a half day and headed off for a night of wonderful food, luxurious accommodation and the odd glass of wine or two with the mrs. What a difference the shortened working week makes as it probably led to my podium.
The event was spread over a heat, a semi and a final. The competition was tough and quite a bit of pushing in the group as we all battled to get out front and away from the pack. Two competitors were given warnings for their behaviour which could have led to injury but in the end I battled through with a PB in each of the rounds. The semi final was the toughest with me starting in the lead then losing it but as we lapped the slower competitors I managed to charge through a small space and take the lead and hold onto the end. The final was an anti-climax as I had a 5 second lead by the end of the first lap and maintained it. But that caused my mind to go negative - “don’t give up this lead, be careful, watch out for the back markers they could slow you down” but in the end I got through the race and got 1st place on the podium. I love go karting and each of these 10 minutes was a workout!
Today I finished my light weeks training with a fast 10km and I’m encouraged with the level of my heart rate. It’s saying everything is going to plan. This week is going to be tough, particularly Fri, Sat & Sun. Big miles to be done but after this week, I’m ready for it.
On Friday I took a half day and headed off for a night of wonderful food, luxurious accommodation and the odd glass of wine or two with the mrs. What a difference the shortened working week makes as it probably led to my podium.
The event was spread over a heat, a semi and a final. The competition was tough and quite a bit of pushing in the group as we all battled to get out front and away from the pack. Two competitors were given warnings for their behaviour which could have led to injury but in the end I battled through with a PB in each of the rounds. The semi final was the toughest with me starting in the lead then losing it but as we lapped the slower competitors I managed to charge through a small space and take the lead and hold onto the end. The final was an anti-climax as I had a 5 second lead by the end of the first lap and maintained it. But that caused my mind to go negative - “don’t give up this lead, be careful, watch out for the back markers they could slow you down” but in the end I got through the race and got 1st place on the podium. I love go karting and each of these 10 minutes was a workout!
Today I finished my light weeks training with a fast 10km and I’m encouraged with the level of my heart rate. It’s saying everything is going to plan. This week is going to be tough, particularly Fri, Sat & Sun. Big miles to be done but after this week, I’m ready for it.
Sunday, 3 February 2019
Snow, ice and sunshine
The worst weather always seems to arrive in Jan/Feb but it also brings with it some stunning days. You just have to make sure you are properly dressed for the conditions and try to stay upright!
It’s been a great weeks training. Temperatures of -11.5 have meant I’ve had to select my running routes carefully and even retreat indoors for a treadmill session (last resort) as the pavements were too risky - can’t afford time off for an injury. With the Fling approaching much too fast I need every training session I can fit in to reach the startline with a chance of a reasonable time even though it’s a “stepping stone” to Tahoe in September. The Fling is getting my full attention and respect as it’s not an easy race.
My training involves two swim sessions and they are there for cross training benefits. It’s always a good heart, lung and core workout and now I’ve got fins and can join in on those drills, it’s tough. But I’m not there to become a fantastic swimmer, that would require some “major surgery” I think, I’m there for a fun but serious workout. On Friday we did 2,700m but that was after a gym session. I’m getting stronger with the gym work without building “beach muscles” which is extra weight I’d have to carry, but I need to be careful not to over do it and injure myself.
Occasionally there is one training session that is a stand out and it was on Saturday. It was a 2 hr 30 min run so my longest to date and I needed a bit of variety so went back to a route we had found last year. The vast majority of it was in lovely snow covered trails with fantastic scenery and a group of 8 of us went at a consistent pace. My heart rate was perfect and I felt strong which, after a long week of work and training was encouraging. Whilst it was a good test and for all of us this was an increase in distance therefore was tough, it was a special run - one to remember. Running with friends, chatting all the way round, except for the big hills, enjoying the sunshine despite it being 3 degrees. It’s days like that which make me realise how lucky I am to be fit and healthy and able to run.
Today was only to be an hour but faster than yesterday. Building on the long run. Stuart and I headed out in the rain / sleet and ice. My legs felt tired from yesterday but that’s how they were meant to feel. We didn’t check our pace until the end and we pleasantly surprised just how fast we’d completed the run. That was the perfect end to a hard week of training and next week is a lighter weeks training. I’ve organised a massage which will help with my recovery. There may be snow and ice out there but I promise you if you get out in it you’ll come back refreshed. Enjoy. We live in a beautiful country.
It’s been a great weeks training. Temperatures of -11.5 have meant I’ve had to select my running routes carefully and even retreat indoors for a treadmill session (last resort) as the pavements were too risky - can’t afford time off for an injury. With the Fling approaching much too fast I need every training session I can fit in to reach the startline with a chance of a reasonable time even though it’s a “stepping stone” to Tahoe in September. The Fling is getting my full attention and respect as it’s not an easy race.
My training involves two swim sessions and they are there for cross training benefits. It’s always a good heart, lung and core workout and now I’ve got fins and can join in on those drills, it’s tough. But I’m not there to become a fantastic swimmer, that would require some “major surgery” I think, I’m there for a fun but serious workout. On Friday we did 2,700m but that was after a gym session. I’m getting stronger with the gym work without building “beach muscles” which is extra weight I’d have to carry, but I need to be careful not to over do it and injure myself.
Occasionally there is one training session that is a stand out and it was on Saturday. It was a 2 hr 30 min run so my longest to date and I needed a bit of variety so went back to a route we had found last year. The vast majority of it was in lovely snow covered trails with fantastic scenery and a group of 8 of us went at a consistent pace. My heart rate was perfect and I felt strong which, after a long week of work and training was encouraging. Whilst it was a good test and for all of us this was an increase in distance therefore was tough, it was a special run - one to remember. Running with friends, chatting all the way round, except for the big hills, enjoying the sunshine despite it being 3 degrees. It’s days like that which make me realise how lucky I am to be fit and healthy and able to run.
Today was only to be an hour but faster than yesterday. Building on the long run. Stuart and I headed out in the rain / sleet and ice. My legs felt tired from yesterday but that’s how they were meant to feel. We didn’t check our pace until the end and we pleasantly surprised just how fast we’d completed the run. That was the perfect end to a hard week of training and next week is a lighter weeks training. I’ve organised a massage which will help with my recovery. There may be snow and ice out there but I promise you if you get out in it you’ll come back refreshed. Enjoy. We live in a beautiful country.
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