Trust the data

In last weeks blog I wrote about training tired and did something I don't normally do, I told you about my next couple of sessions - rookie error!  Tempting fate.  On Sunday night my coach said she'd been looking at my numbers and there were a couple that were too near the limit she doesn't like me going over to avoid injury or too much fatigue.  As a result, Monday became a day off and my body appreciated the break as I was back on it on Tuesday and ran six days in a row.
This consistency of running helps me build the foundation as the distances get longer.  On Saturday I ran 16km (was actually 17 as my watch turned off after 1k) at a decent pace, for this stage in my season, followed by 24km on Sunday.  The 24k didn't turn into the 31k of last weekend but could have as we were caught out with a road closure,  even runners weren't allowed through and fortunately I consulted my phone and didn't go on instinct or it could have been much longer!
My diet seems to have gone ultra healthy in the last week and this is my body adapting to the fuel I need with the increased miles - burned 1,454 calories on that run today.  Maybe it's because spring starts tomorrow, I've no idea as it's not a deliberate shift but it happens every year.
Measuring your data, or having a coach monitor it, is important.  You should listen to your body but sometimes the data is shouting louder.  Avoiding injuries is key to having a good season and I don't want any time spent recouperating because I've over trained.  Remember rest is a training session and as soon as I've signed off, I'll be snoozing with my feet raised - one of my favourite training sessions!  Have a great week and stay safe.

Training tired

It's been another busy week at work and with training.  Normally I am a very early morning runner.  But with the dark mornings, no street lights where I live and the extremely cold weather meaning the roads were covered in snow and ice, I've been running during the day.  Last week the snow was washed away by the rain and the strong winds have made it painful when the rain hits my face.  However this weekend the mornings have become lighter and the sun has made a welcome appearance.
The miles have been building and I'm running six days a week.  I have three gym sessions a week and do extra core strength exercises as well. 
The previous week my long run was 19km and yesterday it was meant to be 24km.  I ran with my pal and decided that I should take a back pack and a drink as I'd be over 2 hours.  I didn't have any gels but took some money in case I needed something during the run.  The forecast was that rain might arrive 2hrs in so I decided not to wear a waterproof as my two layers should be enough.  I hadn't ran the route I'd planned before but thought it was about 24km.  It probably was but less than half way through the run I decided to changed the route.  Big mistake.  Shortly afterwards I stopped for some coke which for me is like rocket fuel and just as well I did.  The slight detour I'd taken meant the distance was now 31 km - oops.  It also meant we caught the rain but by that time I was past caring, we just had to finish.  The good news was I was to complete the run with a heart rate of below 147 - it maxed at 148 with an average of 136 so I was really pleased with that result.  The extra long run had taken it's toll and I skipped my planned gym session and replaced it with eating as much food as I could get in me. The remainder of the day was spent lying down and resting.
This morning the sun was shining and it was a planned 9km and fortunately I knew the route, with no diversions!  My legs were heavy and heart rate higher due to the fatigue.  But I managed the run with no issues and when I came home I had some food and a short sleep.  Training tired is a deliberate strategy to help get my mind and body ready for the long distances I have planned over the summer.  You can't run 6 marathons in the mountains in 7 days without putting in serious back to back runs where you are pushing your body beyond what is normal, or comfortable.  Training tired has helped me achieve all my long distance races so I'll stick with the proven strategy.
And as  always happens when I start to up the distance, my diet unconsciously changes.  I've eaten healthier this weekend than any time I can remember in months.  It's driven by my body "craving" quality nutrients with no conscious effort from me.
Tomorrow is a 12 km run with a double gym session.  A recovery run on Tuesday before a day off Wednesday.  With the lighter mornings I am looking forward to getting back into my routing so my training is over before I start the day.  

Battling the elements

What a week its been.  Busy in all fronts.  It's been a tough week training in these wintery conditions.  Tough staying upright on the roads and trails and a few tricky moments along the way.  The wind has been bitterly cold and on Saturday I headed out for a 19km run with my pal Stu.  It was -4 but a strong wind meant that after a few Kms I couldn't feel my face and could hardly speak as my lips were numb.  It was tough run but it was good to get a decent distance at a reasonable pace.  I didn't feel tired after the run but on Sunday it was a diffent matter.  Perhaps the bottle of wine on Saturday night didn't help. 
Sunday was a real struggle and when my coach saw the stats, she told me to rest for the balance of the day- happy to follow those orders as my next day off training isn't till Wednesday and I have a 1 hour run tomorrow and double gym session.
The highlight of my week was taking part in a live webcast with Maggie's Cancer Centre in Lanakshire where we were celbrating the success of all the participants in the Maggie's 50 mile run challenge in January.  They raised just over £180,000 and I followed the progress during January of the runners and walkers.  They were inspirational and in one case the runner was undergoing chemo - WOW, just WOW.  It certainly inspired me to get out in the shit weather and get on with my training.  A lot of those taking part would never have considered running or walking 50 miles so their achievement is just incredible.
The weather forecast for next week is much warmer so hopefully that will be the end of the snow and ice.  I've got a day off on Wednesday from training and I'm really looking forward to it.  My body needs a rest.  I've said it before, preparing for 6 marathons in 7 days in the Romanian mountains is similar to tenderising a piece of meat.  Batter it, rest, batter it, rest and repeat.  This peace of meat is going to sleep tonight!

Battling groundhog day

11 months ago when we went into lockdown, nobody could have imagined we'd still be there.  We had plans, all sort of plans.  Holidays, business and of course a season of races lined up which we were training for.  And then lockdown.  Since then there have been false dawns where we had some freedom, but that's all disappeared.  I  was thinking about this when I was out running this week.  About how I struggle to remember what day it is as they all seem to merge into each other and before you know it we're into February, still in lockdown.  What I dislike, amonst other things, is the lack of control and the lack of certainty e.g. having a training plan linked to a race and being certain (bar inury) that I'll be there.
One mantra in life I have lived by is "worry about what you can control, not what you can't".  I don't worry about what I can control so I've changed my mindset this week to avoid thinking that it's groundhog day again.
My method that's changed my mindset is my training plan.  Whether or not races take place this year, and I really hope they do, I am enoying the benefits of my increased fitness.  I feel good inside myself and my core strength workouts are paying dividends.  Since moving house I haven't been able to set up my gym, it's still in storage, so my coach put together workouts based on using my own body weight.  I don't need any more room than a yoga mat and a resistance band.  They are bloody tough exercises and I've build up the number of reps.  Not only can I see a change in my physical shape, which I like as I'm shaped like a pencil, I'm not getting the niggly inuries I can suffer from as I am getting stronger. So whether or not my races take place, I am benefitting from my training and look forward to every session as I can see and feel the benefits even although there is no race in sight.  Our triathlon club has also started a competition based around running, cycling and press ups which is motivating us to do more.
While we are in lockdown I encourage you to design a plan, if you don't already have one, to work on areas of weakness so that you come back stronger.  Having something to look forward to on a daily basis breaks the groundhog feeling and improving how you feel about yourself will encourage you to do more.  
Take some encouragement from the news today about 70 year old Frank Rothwell from Oldham who became the oldest person to row 3,000 miles unassisted across the Atlantic.  The name of his boat is "Never Too Old" - says everything.  Congratulations Frank.