Disciplined consistency

I'm glad the last couple of weeks are behind me.  The dental surgery went well and the recuperation invoving soft food and no smiling is over.  On Wednesday I got my stitches out of my mouth and that was far from pleasant, needing a local anaestic as they weren't for coming out!  My vaccine jab was fine and other than the expected sore arm, I had no side effects.   The next day I went out for an 11 km run followed by 12k, 24k and today 12k.
And that's what has inspired my blog this week.  Disciplined consistency.  As you know I've been working all year at getting my heart rate to behave during my runs.  Ultra slow runs where I've been aiming at a max heart rate of 132 and longer runs where the target is 147.  These rates are tough to get under especially with the hilly terrain that I train in.  This week all runs were under the target heart rate even my longest run at Chatelherault where the terrain makes this difficult.  The pace plays an important part and I've managed to slow down in order to follow my coaches plan.
Having a properly constructed plan taking account of your fitness, work life balance and your goals is the starting point but you have to be disciplined and stick to the plan, even if it's difficult.  I have found this years training frustrating but experience has taught me that it would come good in the end.  It has but I need to stick with the targets set as the mileage starts to increase.
I'm looking forward to the weather improving so I'm not getting wet feet during the run which always increases the risk of blisters but as I have said before, the right socks is the key to avoiding blisters as does treating your feet with a good foot cream daily. 
If you haven't got a race in the diary then get one in.  It motivates you to put in the miles and it makes every training session more focused.  The 2021 is approaching and with disciplined consistency, you'll smash it.

There is hope!

It was always going to be a light weeks training due to the dental surgery on Wednesday.  But it turned out 1 day lighter than I imagined.  On Tuesday I was out for a 16 km run and on the path I was running on was a puddle taking up the full width.  Either side was wet slippy mud so I made a risk assessment and went through the puddle.  It was deep enough I couldn't see the bottom and on my first step I went over on my ankle as there was a hole under the surface.  Fortunately I reacted quickly and didn't go over and the initial pain wore off as I completed the second half of the run.  5 hours later when I was driving my ankle began to throb and that meant I wasn't going to get my last run in on the Wednesday.  Ice & elevation and some anti-inflamitory tablets reduced the swelling but it was a well timed injury with 3 day rest coming up.
The following day I had my surgery and now have a mouthful of stiches.  It wasn't pleasant and on Wednesday this week I'll get them out so I was under dentists orders not to go running.
Then two peices of good news.  My coach send me details of a 50 mile coastal trail race in Scotland in June which I immediately entered.  Just to have something local in the diary which will be a good test and good preparation for URR in August lifted my spirits.  Both runs on Saturday and Sunday took on a new intensity as I started to think about the race, the prep and how I'd approach it.  This is the first step back towards normality and my ankle was better too.
I also got my letter inviting me for my vaccination on Wednesday so that's great news.  I'm hoping the after effect won't be too bad so my training isn't affected as every session counts and I need to get the miles up.  To be ready for URR in August I need to get back into the mountains - it's essential.  Lockdown rules are relaxing so hopefully it won't be too long - I haven't been up a mountain since September 2019!
The last piece of good news is that we booked a Scottish holiday in May and the government have given the go ahead for staycations, so a change of scenery and some wonderful food are on the cards.  It will also give me different running routes and maybe some mountains.
All in all, a very positive week which makes me feel optimistic for some normality being restored in the coming months.  These changes may be taking time but it gives us hope and that makes the world a better place.  Hopefully in the summer we will be able to eat out and socialise with friends which I didn't realise I'd taken for granted until it was taken away.  Enjoy the change in weather, the lighter mornings and longer days.  There is hope!

Back to the trails

Most of this years training has taken place on tarmac rather than the trails.  This has been down to the severe weather and change of location.  Lockdown hasn't helped but the highlight of the week, was running again at Chatelherault with a group of friends.  Covid rules were strictly adhered to with no more than 15 of us, including 2 excited dogos, and within 500 metres we were definately socially distanced.  Stuart and I had ran 6.5km before we met up with the group and running on trails is different from tarmac.  You engage more muscles for a start due to the uneveness of the ground.  The ground is wet and slippy so staying upright can be challenging, as Stuart found out to his cost.  There are plenty of hills to test your lungs and after another 10 km Stuart and I left the group who were on a different schedule.  We then ran back to the start and that brought the total run to 25km.  So good to be back at Chatelherault with friends and hopefully in the months ahead we'll get into the mountains which is an essential part of my preparation for URR in August.
I weighed myself this morning and was surprised that I'm weighing 144lbs - a bit on the light side.  This week isn't going to help as I'm taking 3 days off after some dental surgery on Wednesday and will be on a "wet diet" for 2/3 days.  Once my rest and recovery is over I will be back and I'm feeling my training plan has me in good shape for this time of year.  The advantage of having a coach advising me and adapting my plan when necessary.
This week has been 71km of running and the distances are just going to continue going north.  The gym work is making me stronger and by the end of April I'll have access to my own gym which will make a difference.  Loving the lighter mornings, bring on the sunshine and some warmth in the air!

Relevant training

It's been a fabulous week for training.  My easy week.  Having put in some tough weeks I was given a week where it started with 2 days off.  This allowed me to get my calf/foot sortred and taped by my amazing sports therapist Pamela Loch.  It might have been an hour of discomfort, and bloody sore, but with the heavy schedule the previous two weeks it was necessary as my plantar faciatis was starting to play up.  This really flares up when I first get out of bed and am limping for 10 minutes before it settles down. Therefore having a easier week with only 5 runs and 44 kms felt effortless.
Having said effortless, my first run was with my much younger neighbour who bounces along like Tigger and full of beans.  It was a 9k run (122m gain) and ended up my fastest this year with an average speed of 5:05 mins per km.Whilst I enjoyed it, on reflection it wasn't what I was meant to have done and it made me realise I need to stick with the plan, which is still all about getting my heart rate down.
On Friday I ran with my nephew and my pace was 5:43 min per km but my average heart rate was 153 with a max of 171 bpm.  There was 172m of gain and some was on trail but this HR was much higher than my target of 135-145.
Today was a short 6 km run with a 94m gain, 5:26 min per km and my heart rate averaged 122 (max 141).  That's more like it and it felt effortless.
My total stats for February was 269km of running with 4,363m of ascent.
The lesson I am taking away from my analysis is that I need to focus on what I need and while I enjoy running with partners, I need to be selfish about controlling the pace and not getting carried away.  Yes I can run faster but that's not doing me any good based on my goal - 6 marathons in 7 days in the Romanian mountains.  My coach keeps telling me to slow down and it's not easy easpecially on the down hills.  But she's right so I am going to have to be more disciplined and ignore how I look running at "granny pace".
Train at the pace/distance/terrain/ascent that is relevant for the goals you have set.  It may be different from your pals and as we're in lockdown, maybe now is the time to get the relevant training done.  My journey continues and I'm looking forward to the early morning runs now it's brighter and reducing the number of layers I'm wearing.  Get out there whether you're walking, running or cycling - enjoy.