1 step forward, 2 steps back!

I started writing this blog in 2009 when I decided to train for my very first Ironman competition (Copenhagen) which I didn't think was possible to complete.  The first thing I did was check the cut off time which was either 16-17 hours and I didn't think I could make it but my coach at the time said I'd get sub 13 hours and he was right, by 15 minutes.  I'm typing this blog from my home office and hanging proudly on the wall is a picture of a much younger me going across the line with my three kids.  I really couldn't believe what I'd achieved at the age of 48 nor the journey it would lead to.  It took me a week to process the feeling of achievement but that opened up my mind to what could I really do if I just believed anything was possible.  
If you look back in my blog to then, I posted a blog every day about my training.  I'm sure at one stage I must have used the same title, 1 step forward, 2 steps back but this will happen to everyone when training.
I've really been under the weather since my 50km ultra in the Peak District over a month ago.  I've had nothing more than a cold but it has knocked me for 6.  In the training runs I have done my heart rate has been high, I have felt the top of my chest to be restricted and just out of sorts.  I have tried to tick over with running but it caught up with me yesterday.
I ran on the 16th (1st run back) 8.35km, ran 5km on 18th, joined the club for interval training on the 19th with a total of 9.32km, ran 9.55km around Chatelherault on Saturday and on Sunday was taking it easy when at 6.7km my left hammy gave me a sharp pain.  I was running with Beth and we decided to walk the rest so I didn't do anymore damage.  That was followed by a massage gun on my hammy and a hot epsom salt bath.
So 1 step forward with a good week of running without pushing the pace, and 2 steps back as I need to rest the hammy.  Frustrating but if there is a time of year for it to happen it's now when I'm not racing.  But rather than sit around I will head back to the pool and swim with a pool bhoy to take my legs out of it.  I'll also get to the gym and leave the hammy out for a few days.  I rather suspect it was going back to the "bands" that may have caused the issue.  It's amazing the muscle deterioration in such a short space of time - the gym will sort that but I need to be patience.
The most important thing is to keep a positive mindset and work out what I can do to continue my return to fitness and doing it in a way so as not to injure myself.  Part of keeping positive is trying to decide what races to enter for next year to help prepare me for my "A race".  But as I woke up this morning I felt that "man flu" had really gotten hold of my throat so here's hoping it's short lived.
In the overall picture my man flu and lack of training really isn't important.  There are friends out there fighting bigger battles and every day I appreciate just how lucky I am with my lot in life. so instead of complaining about 1 step forward, 2 steps back I'm going to see it as an opportunity to work out differently. Take care and grab life with both hands while you can.

Count your blessings

It won't surprise you to know, I'm a bad patient.  The last week wasn't fun.  I had no energy and a tickly cough I couldn't get rid of but fortunately it wasn't Covid.  As a result my first and only training session was on Sunday.  Despite having a tight chest, I couldn't sit around any longer I went out for a slow run.  It was amazing.  The sun was shining and the autumn colours were out in full.  I could smell the fragrant flowers in the parks and realised how much I had taken for granted in my runs while I was well.  It was an 8km run which was probably longer than I should have run but it felt so good to be back out in the fresh air.  I was paced by Beth who didn't push the pace although when I looked back at my stats, 5:20 per km was a great start.  When I got back home the thought of a warm down yoga session was the last thing on my mind but with a bit of encouragement, I completed it and felt better but tired.
Coming back after almost two weeks off isn't easy.  I've lost a lot of muscle and need to start to build my fitness and strength back again.  But not too quickly.  I took today off to let my body recover but I will be back at it tomorrow.
Everyone gets a cold or a virus and when it strikes you need to take time out and rest.  There are no short cuts and I'll have to be patient.  We take being fit and healthy for granted and this little set back has made me count my blessings.  I have my goals for 2023 and Ultra Race Romania is still my "A race" in August and every training session between now and then will have that finish line photo firmly in my mind.  Enjoy your health and if you are ill, be patient and let your body heal before working your way back, slowly.

Enforced rest

Last week I was talking about a change in my training but didn't predict a virus leading to a week of nothing.  I should have seen it coming as my heart rate during the Great Scottish run was very high - zone 5 for 1hr 22 min of the 1hr 47 min total.  I didn't feel good during the race but hopefully the antibiotics will get rid of the problem.  And then I can start to build it back up.
In the meantime I've been looking at various races for 2023.  There's no shortage, it's just a question of putting the most suitable races together to build up the Ultra Race Romania in August.  
I'm only human and will have times where I am ill but fortunately that doesn't happen too often.  What is important is that I don't rush back and over do it or take too long to get back. My body and head certainly haven't been in a good place in the last week so here's hoping I will be reporting good news next week.

Short and hard

As the years have gone on I've enjoyed "going long".  First in triathlon going from my first sprint to Ironman distance in two years and then 3 years after that tackling the "toughest footrace on earth" - the Marathon des Sables.  Ultra running took over and there's nothing I love more than a day in the mountains with a mix of power walking up, running the summits and pelting down the hills where the terrain allows.  But in my training there is a variety of running from short slow heart rate runs, to tempo runs or fartlek or negative split runs.  I need to do some speed work so that I'm not constantly jogging along.
While recovering in Portugal after the Ultra X race in the Peak District, I ran four times in a week and each time I picked up the pace.  Nothing too exciting but you need to remember I was recovering and it was 24 degrees.
When I got home, Beth & I decided at the last minute to run the Great Scottish Half Marathon but it was in a weeks time.  So I ran three times with the last one a fast, for me, 8km at 5 min per KM pace.  On race day I knew I'd need to do that for 21 km so it was a stretching target.  The race has pacers and I stayed with the 1 hr 45 min pacer but he tore off from the start line which goes uphill.  By the top of the hill I knew how big a challenge this was going to be.  My last race has been over 7 hrs and 22 mins including 2,000 m of ascent, but this was a hard short (relatively) effort on tarmac and I had my work cut out.  Unfortunately a pee stop meant I lost the pacer by joined back in and tried to keep a decent pace.  Beth had started 7 minutes behind and I knew she wouldn't be far away despite her fatigue.
The Glasgow half takes in stunning parks and I tried to enjoy the beauty of it while my heart rate increased beyond what I'd call comfortable - or even sensible for that matter.
I can't remember the last road race I took part in but this whole madness started with the Great Scottish 10km race in 2008.  When I crossed the line back then I walked back to George Square where the half marathon runners were lining up and I thought "really, how can you run twice that distance".  Since then my longest one day race was 73 mile in the Great Glen in 14hrs 40 mins and my longest continual race was 205 miles around Lake Tahoe which was 85 hours including sleep.
I have gone long and enjoy it more but have to respect just how tough the shorter distances are when you are running way faster than normal.  I was glad to cross the line in 1 hr 47 mins (5:05 min per KM) so only 2 mins outside my target.  I was even more delighted when Beth came in a few minutes behind me and with the fatigue she had in her body, that was an amazing achievement.
Short and hard has my respect and will always play a part in my training.  But I think I'll stick with the long miles where you discover a whole different world and find yourself.  
We are definitely in autumn now and my attention will turn to the gym for strength work, yoga for strength and flexibility plus breathing and cross training to give the legs a bit of a break.  A change in training is always exciting especially when you know the results will show up when racing next year.