Weather forecasts - better reading tea leaves!

Two days late with my blog!  It only occurred to me when I woke up at 5.30 am this morning that I hadn't written my blog on Sunday and I spent the next 20 minutes mulling it over while I tried to get back to sleep - failed so here I am with my early morning tea listening to the "dawn chorus" outside and wondering where summer went!  A week ago I was deciding between a running vest or t-shirt and now I'm considering one or two layers or a waterproof.
Following my injury niggles last week I got some treatment on the top of my calf and my foot.  I'd like to say it was pleasant but it wasn't as I hadn't received any regular maintenance in over 3 months so there is more work to be done.  Getting my calf taped always helps my foot and add to this a new pair of running shoes and repaired orthotics and I was good(ish) to go.
My coach is always looking out for me and gave me a light weeks training which included some time on my bike which was a nice change and coincided with the last of the warm weather.  I'd forgotten the effect of meeting another cyclist on route.  We both eyed each other up and as we were going the same direction decided we could strike up a conversation as we were going the same pace - well that's how it started.  The pace just seemed to pick up and 4 miles later when he headed off on a different direction he said "at least this will be at a more leisurely pace".  What he didn't know was I was blowing out my backside to hold that pace and he obviously was doing the same.  It was my fastest ride this year, not that I have many to compare against but it was a decent pace.
The triathlon club had been competing in a weekly virtual Iron Man Triathlon series of varying distances - from sprint to 70.3.  The swim was replaced with an additional run and I'd taken part in a couple.  A leader board was formed and the competition heated up with this weekend being the final race.  As I hadn't competed in them all, they had also allowed for some long runs/bikes to count, I wasn't in the frame but my coach suggested I take part anyway just to provide some focus on a light weeks training.
The weather forecast for the weekend was dire and you had to complete a 3km run, 40km bike and 10km run in 1 day.  The BBC weather forecast isn't the best but when I went to bed on Friday night it said heavy rain and winds from 8am all day so I knew I couldn't fit in the three disciples so decided to do it on Sunday when the weather looked bad but not as bad.  I woke at 5am on Saturday, checked the weather which hadn't changed so headed out for a training ride of 1 hr 10 mins without any rain or strong winds.  Feeling good I showered and went back to bed.  The weather didn't change till 11.30 am so I could have done my tri as many of my club mates did.
On Sunday I woke at 5am and checked the weather.  The window for the two runs in dry and less windy conditions didn't exist despite what the forecast the day before had said.  I could hear the wind howling and the rain smacking off the window so I went back to sleep.  I knew the wind was picking up so I forced myself out the door - what am I doing this for, I'll be slower than normal as the wind is 25 mph and I'm going to need two layers of clothes.  I was also worried about the top of my calf and over extending if I was running fast.  I finished the 3km in a slower than normal fast time if you get my drift and then wen't straight into the 10km.  I should have gone on the bike but it was so wet it was going to be indoors and I couldn't face a change of clothes only to have to go back out in the rain after another change of clothes.  You can tell my mind wasn't in the most positive place - bloody BBC!  Yesterday would have been so much better.
The 10km was horrible.  I was so close to giving up on numerous occasions, I wasn't in the competition anyway - but I was, with myself.  I gave myself a good talking to as I was 6 minutes slower than my last 10km race but in the end the achievement was not giving up.
I rested for 3 hours then did a Zwift indoor bike session.  I've only done one before which I ended up binning as I hadn't set myself up properly for it with a fan to help cool me down and a towel but this time I was ready.  It was a flat course and therefore fast.  35km averaged over the 40km and I was pleased with that but I was completely shattered at the end.  Despite the distraction of racing people on screen I was bored and again had to have a word with myself - definitely not in my normal frame of mind for training but Zwift is definitely something you need to get used to.  At least it was a tough training session that wouldn't have taken place if it had been out doors.
Taking part in a short virtual Olympic distance tri reminded me it's not about the distance.  After finishing this I was shattered and that's why I forgot to write my blog.  I'd pushed myself both physically and mentally to complete the race and being shorter, didn't put as much strain on my niggles.  Good training is about consistency and varying the activities to take account of any potential injuries.  My mind set wasn't good this weekend, not helped by the crap weather, but I got through it because I had goals to complete and be held accountable for.  Congratulations to my team mates for some stunning results in their virtual IM events over the last few months - you smashed it. 
I think I'll read the tea leaves at the bottom of my cup now rather than rely on the fairy story the BBC weather App is coming up with!  See you out there.

Steve Auston, the $6m man

The signs were all there.  I am going through a new pair of running shoes every 3-4 weeks and while I have increased my mileage, this is ridiculous and expensive.  The wear and tear was on the left shoe on the left side of the heal.  The rest of the sole looked brand new.  But with my "medical team" all on lockdown I can't get assessed or treated or a massage and I got a niggle at the back of my knee that almost had me walking at one stage.  Not great when running 30km the next day.  That run went well but I had to shorten my gate and take my time.  The dull ache was there throughout the run but as soon as I stopped running, it was fine.

I managed to get an emergency appointment with my podiatrist.  Full PPE and strict protocol followed and I found wearing the mask hellish for 1 hour.  I couldn't wear my glasses as they steamed up and I found breathing difficult.  Hat's off to the workers doing an 8 hour shift wearing the masks.

High tech equipment was used and a digital image of the pressure points came up on my feet.  It's a long story but there's a lot going on down there that isn't good so new orthotics are being made and I'm confident that they will help with the issues.  I also need to visit the chiropractor to get adjusted but that won't happen for a few weeks at least.  A massage would go down well and my sports therapist is needed to take my leg!  I'm surprised I've survived this long as I am usually seeing one of them every two weeks.

My orthotics have been "quarantined" for 3 days while they are repaired until my new pair are ready so my coach has me on a minimal running programme for the next week.  Today I went out for just over an hour to spin my legs on the bike and apart from the 10 minute rain shower, I really enjoyed it. I can see some more cycling in my training while we sort the biomechanical issues with my feet.

You have to work with what you've got and despite my various injuries over the years I've managed some big distances and aim to continue.  I'm not Steve Auston, the six million dollar man (1973 Sci-fi) but it feels like they are rebuilding me! 

81 km - getting there

It's been a good weeks training with 81 km completed.  As always a variety of runs from 30 mins to 2.5 hours, some focused on speed but most targeting certain heart rate zones.  As the distance builds up, what I considered a long run, becomes a short run.  Anything under an hour and a half I now consider short and in time that will become two and a half hours.  In some of my events, 81km will be a daily target and that seems a big stretch from where I am today but I'll get there.

Hopefully lockdown rules will ease so I can get back into the mountains and spend much longer (5-6 hours) power walking up and running back down.  This builds my strength like no gym workout, and is far more enjoyable especially if you can have some company.

While I have a couple of virtual events to train for, mentally it's different and training now takes on a "release" from the restrictions of lockdown and it's not just focused on an event.  Normally I'd be enjoying a sports massage every 3 weeks to keep my legs and back in order.  I definitely think my body would appreciate it and my foot needs some attention from my sports therapist.  In the meantime I have to make do with stretching, self massage, rollers and hot baths.
We'll get through this surreal period but if we can make the most of it by preparing for that time then 2021 is going to be a great year.  I'm even thinking longer term but right now the focus is on building the miles while staying healthy.  Enjoy getting out on your bike, swimming, running or walking.  We're lucky enough to be healthy to take part in these activities.  Stay safe.

Building the miles back up

If 2020 had gone to plan I would have completed the Kielder 50 km ultra and a week ago 3 marathons in 3 days around the mountains of Loch Ness.  This was all in preparation for my "A race" which was scheduled for August, 250 km 6 day stage race.  But all are cancelled so the high mileage that had been built up was drastically reduced to and hour a day to comply with the Covid-19 guidance and also protect my immune system.
The virtual races that were introduced have provided a good focus and although shorter and therefore faster than my normal race pace, it helped keep my fitness up.  My training plan has now been adjusted to get me ready for the two main events that are now in my calendar; starting 25th July the Ultra Race Romania virtual race, 250km in 25 days although I'll be doing it in a shorter period of time; followed in September when I am going to run from Inverness to Glasgow using the Great Glen Way & The West Highland Way - I haven't worked out how long that will take yet but will soon have the plan finalised.
This plan means I need to increase my training runs and this week I ran 15 km on Friday, 25 Km on Saturday and 15 km today.  Back to back runs are the way to get in shape for the longer runs, but I can't say the transition was easy and there's still a very long way to go.
My pals are all competing in the virtual ironman races which is motivating them to give their best.  By comparison I'm doing the lonely long miles  which is required as I prepare my mind as well as body for the going the distance.  I've been here before and am looking forward to when running
21 km is the warm up and you get into a rhythm where the hours and the kms pass.  But I've a bit to go to get there.
Everyday follows the same pattern. Get up, run, refuel, relax and recover - repeat (there's some work in there as well!).  It's essential to look after your body and with a constant niggle/foot injury I have to manage that constantly - plenty of epsom salt hot baths and stretching, sadly missing my sports therapist. 
I'm looking forward to long days in the mountains as those kind of sessions will be important especially for my September run.  If you're building up the miles, do it gradually and remember how important rest and recovery is.  Enjoy your outdoor activity whether it be a virtual race or just a jog.  Stay safe and keep fit.