Keep the eyes on the prize

That's week 1 of training complete as I start building again.  As anyone who has suffered an injury or illness, coming back is never easy so starting slow and building up is the best advice.  This week I have ran two 6 kms, 1 x 7km, 1 x 8 km and this morning walked up Tinto twice.  I've done two gym sessions and five yoga sessions.  I'm tired but feeling good.  My fitness has a long way to come back but it will get there.  It needs to as I have a 50km trail race in 6 weeks time with plenty of ascending!
Having a race in the calendar always gives you a focus and motivation to push that bit harder.  I was struggling on my second ascent of Tinto today but realised I needed to keep going.  Beth had dropped me on the climb and I was not feeling great but I pushed through it.  On race day that will also happen so you need to replicate those conditions in training so you can be confident you can push through the barrier.
I mentioned I'd be doing yoga from my pre-hab and I have enjoyed getting back on the mat.  Even within a week I can see improvements but I did start from a low point!  I'm working on my breathing which has never been my strongest aspect but it is also improving and I hope the reduces my chances of injury.
URR starts in less than two weeks and I will be following the race with great interest sending my best wishes to the lucky athletes as they experience the adventure of a lifetime.  I may not be with them physically, that will have to wait another year, but I will be with them in spirit.  I'll let the race organiser Andrei sing 500 miles at the start line every day this time.  He's a much better singer anyway.  But joking aside, not making the race this year has been a disappointment as I had some unfinished business but everything happens for a reason and I believe that to be that I need to strengthen my weaknesses over the next 12 months.  My eyes are firmly on the prize and nothing is going to get in the way.  The countdown clock is already ticking for URR 2023. Sing along, da-da, da-da.......

1 step beyond

My apologies for the "radio silence" but I was so tired this weekend I didn't get a chance to write my blog and this week has been manic.  I'm easing my way back into training.  I'm going for prehab rather than rehab and am doing yoga 5 days a week in addition to my gym work and running.  The yoga is tough but I feel so good after it, which makes it easier to roll my mat out at 6am.
The highlight of my week however was supporting my pal Stuart Auld as he took part in the inaugural Highlander Last One Standing Event.  A 6.7km loop of Blair Castle and you have an hour to do it.  If you do it in 30 mins then you have a 30 min rest before the next loop. If you are not at the start line at the hour mark, you're disqualified and it's the last one standing that wins. 
Stuart had Beth & I supporting him, plus two excited dogs, and we headed up early to set up the gazebo, and have all the food laid out for his race plus medical kit and spare running clothes.  There were a lot of logistics involved with hours of planning.  I even took up my massage gun as I knew the pain he'd be suffering later on.
The atmosphere was amazing and the runners all had their own race strategies.  The fast runners didn't want to go too slow as they'd probably injure themselves and some runners took it really easy so they came in with 5 minutes to spare before they went out again.  But as the laps went on and the tiredness set in it became not just physical, but more of a mental race - in more ways than one.  My pal Rosie Bell was running for Team Scotland so we were able to cheer her on as well - she's an amazing runner.
Beth and I were kept busy feeding Stuart and after 5 laps he needed the massage gun on his hip flexors which were tightening up - it wouldn't be the last time he needed it and even Rosie borrowed it for her legs.  The weather turned and the rain came on just to add to the challenge.  Stuarts target was 10 laps, 67 km and he looked injured and bust on lap 10 but decided to go for 1 more lap.  Unfortunately he was timed out but still completed 11 laps.  He was totally exhausted and had never pushed himself so hard or ran so far.  But it's not just the distance.  It's the stopping and starting and now they were running with head torches on, it was raining and the midgies were out in force!
We said farewell to Rosie as she headed out for lap 12 and got Stuart down the road - he was completely out on his feet and he needed home and into his bed!  What an amazing achievement from which he can build for longer races.
Rosie completed 22 laps before her DNF - she'd been suffering from stomach problems early on and I know what that feels like.  But she'd still ran 147.4km!  We were sorry not have been there through the night as there was a real party atmosphere and it built up as the hour approached and people were just making the cut off just to be sent straight back out.  The race had started on the Saturday at 12 noon but the winner, the last one standing, completed 39 laps - that's an astonishing 261.3 km in 39 hours of stop/start running.  
This is a very different format and it was good to see it as part of a support team.  The mental strength you need for this event is off the chart and I'd love to do one, but earlier in the season as it's too close to URR 2023.  It's defiantly 1 step beyond any race I've ever seen or been in before and if I remember rightly, it was Madness that sang that song!  Quite appropriate really. 
Back home and running 5km every other day and my pace is coming back and no ankle issues.  I'll build the distance back slowly and continue with the strength work to protect my body from the punishment of the running.  Hopefully I'll get into the mountains this week and report back to you on Sunday.  Thank you all for your continued support.  It means everything to me to know you're behind me.

Week 1

Week 1 I hear you say?  What is that all about?  It's my reset of my mindset.  Having pulled out of the Ultra Race Romania in August I have to start all over again so that I will be at the start line in 2023.  I could have sat in my "puddle" taken weeks off training as it's approximately 55 weeks away, but it will come around quick enough, as it did this year.  In addition I have a race to prepare for in September and I need to get my fitness back and lots of miles under my belt!
First of all I needed to get a diagnosis on my ankle.  During the week it had remained swollen and spent my time in the gym or doing yoga while trying to keep the weight off my feet.  I met with my physio John who diagnosed an injury to my Superior extensor retinaculum - the band that goes across your ankle holding the 3 tendons in place.  The good news is he expects me to be able to run in a week and that I can continue with walking and even walking up a hill, but no running.  Ice, Ibuprofen gel and using my massage gun regularly will help the recovery.  Some yoga but no stretching of the ankle or it could get angry!
On Saturday I put it to the test and went for a 10km walk.  No pain although some puffiness around the ankle when I'd finished.  I then did a yoga session afterwards but I didn't have any ice so I used my bottle of Peroni to cool it down while I sipped the contents along with my food - liquid carbs!
Having passed the test I got up early today and climbed Tinto.  It has a path all the way to the top and I had no pain or puffiness afterwards which is really positive.  I was tempted to run down from the summit but stuck to the instructions I'd been given by my coach and physio.  I also followed this with a yoga session.  Yoga is going to play an important part in my recovery and also in my preparation for 2023.  I've come to the conclusion I need to spend more time in "prehab" than "rehab".  Yoga worked for me when I prepared for Marathon des Sables in 2013 so I aim to repeat that approach.
We take our fitness for granted until we get an injury or feel unwell.  A number of my friends in the triathlon club have been affected recently with Covid and are slowly recovering, trying to avoid any long term effects.  They might be struggling with very short runs of say 5km but at this moment of time, I'd be delighted to run 5km.  We just need to be patient, as I discovered this morning going up Tinto.  My heart rate was higher than normal and I felt I was working hard. 6 weeks ago I went up and down Tinto 4 times but today I certainly couldn't have done it twice.  How quickly your fitness goes.  But it's only week 1 and I will stick with my schedule to deliver me to the various start lines I will have over the next 55 weeks.  Thanks to all my friends for their continued support and my "my medical team" for keeping me going.

Bouncing back

You may have noticed I've been missing in action?  Apologies the last few weeks have been very challenging.  In my last post I mentioned about avoiding injury well......no sooner said than my niggling hammy stopped me from running.  My wonderful chiropractor Gill got to the route of the problem.  It was my sacrum that was causing the problem so once that was sorted the hammy eased up but obviously there was some damaged caused which my sports therapist Pamela set about sorting.  
My training was altered to avoid running and I was enjoying the gym, the elliptical machine and the stair master but for whatever reason I developed shin splints and tendonitis in the ankle.  These were being treated and I had my fingers crossed but on Friday came to the very difficult decision to withdraw from Ultra Race Romania.  The hammy was 95%, shin splints more or less gone but the tendonitis meant my ankle was badly swollen which would have meant another week or two with no running.  This would have left 3 weeks before the race and I haven't been in the mountains doing long back to back days with a weighted rucksack.  If I'd rocked up to URR I wouldn't have lasted the first day as it's so tough.
I've made a few tough decisions in my journey from my first sprint triathlon in 2008 to URR 2021 when I withdrew on medical grounds and it's never easy.  But I've never regretted them because this is meant to be fun and causing damage to your body that could affect you for the rest of your life isn't sensible.
The challenge is how do you respond to them.  When I had my first DNF in a 70.3 Ironman due to cramping up I took up yoga and the following year did Marathon des Sables with no cramp or muscle injuries.  So how do I respond to this latest challenge?
My training for URR 2023 started the following day - I got into the swimming pool to continue with my aqua jogging.  The theory being you are working your legs like running without the impact.  I've been doing it for over a week now but again my ankle swelled up which only confirms there is no way I could start the race.  Within an hour I'd contacted my coach and other than some light stretching and upper body work, I'm taking a rest.  I'm also booked in to see a specialist about my ankle - got to get this sorted so I can get back to training as there's just over a year to my "A Race" - URR 2023.
The organiser of the race Andrei has been very supportive and I am going to follow the race ever day and cheer on the runners who are in for the experience of a lifetime.  If I could offer them any advice before they turn up it would be to get long back to back days in on the mountains.  If that's not an option get on the stair master with a weighted ruck sack.  Get the ruck sack weight down to a minimum for the race and test your food before turning up - it's too late when you are in the camp and you don't like your food!
Please start slow, this is a multi-day event, not a sprint.  Your position on day 1/2/3 doesn't matter if you don't make day 4 because your done in.  Be patient, take in the scenery and if there was one extra piece of equipment I'd carry it would be "bear bells".  Let their merry jingling keep the bears away.  Come with robust shoes and please bring poles - they are essential and bits of wood from the forest will only give you blisters.
To all who are fortunate enough to be at the start line, this is like no other adventure you have ever been on.  It's as tough as hell but well worth the pain.  I won't be with you physically but will be in spirit.  I'll leave it to Andrei to sing 500 miles at the start of every day - he's a talented singer so that's a bonus!
I'll come bouncing back and will be stronger for it.  Things happen for a reason which I have mentioned before but sometimes you don't know what that reason is at the time.  I hope you continue to follow me through rehab and see how I adopt my training over the coming months.  I'll finish with a Chinese definition of success; success is falling down 7 times and getting up 8.  Thanks for your support.