Stepping it up

With 146 days to go before I "toe the start line" for the West Highland Way, I need to pick up my running training as the longest I have run in January is 8km, and that has been on flat terrain - as ordered by my physio.  I have been building my strength in the gym but in the end, I need to run.  Yesterday the organisers of the West Highland Way race arranged a run from Balmaha for as long as you wanted.  An out and back.  100 people turned up which created a great atmosphere at the start.  
Beth and I planned to do 10km out and 10km back which is a huge step up and in normal circumstance, not to be advised.  Normally 10% increments is how you should build up but Beth has the Highland Fling in 89 days!
We both turned up feeling a bit "off" - not ready for what lay ahead.  But we kept it at a sensible pace and took the opportunity to enjoy the spectacular scenery and the weather was kind.  We turned back at 10km although I felt I would like to have gone further.  I'm so glad I didn't because on the way back I could feel the extra effort required because of the terrain and the distance.  My heart rate was starting to increase as I was tiring, and once it got over 187 I was struggling.  It was great practice and a reminder of the importance of hydration, fueling and walking to get my HR back down - maxed at 196!  This reflects my lack of running fitness on trails with hills (my previous runs have all been on flat terrain) and having increased my distance from 8km to 20km.  But I'm comfortable with that as it's the start of the hard work.
Yoga later today followed by another gym session, upper body and core.  No running today.  I need to give my knee a rest but it passed the test on the downhills, granted only 20 km.  The WHW is 154 km and 4,312m so building my strength is vital. It's going to be fun stepping it up.  You can achieve a lot in a few months.  Keep tuned for updates.

Stormy weather

It's hard to believe we're 2/3rds through January and the weather has been terrible.  As I type from my warm kitchen listening to the wind and rain on the window, storm Isha is battering the UK with winds up to 80 mph predicted.  I'm glad I got my run in early this morning before the rain and wind arrived, but the weather has forced me inside on numerous occasions this month to run on the treadmill which is never the same as outdoor running.  I've backed that up with the Stair Master which is a mind numbing piece of equipment, but important for my "A race".
I haven't got my distance above 8km so far and with the exception of one training run, I've been concentrating on being in zone 2 - taking it easy and keeping an eye on my heart rate.  I've also being staying on the flat to alleviate the pressure on my knee from running down hill.  I'm trying not to get despondent with my speed as it's early days, but I did throw in a Park Run 2 weeks ago and averaged 4:58 per KM so was pleased with that considering I've done no speed training.
My gym work continues and I am definitely getting stronger in the upper body and core but I am only now tentatively beginning to put pressure on my knee.  Definitely no squatting for some time but I need to build the muscle to protect my knees.  My yoga is going well and if I don't do it daily I really feel the difference so that's non negotiable.  Between Beth encouraging me (twisting my arm at times) to get to the gym and my PT Bartek putting me through my paces when I am there, I can't hide.  But having a training partner makes a big difference as you can motivate each other and also have someone to be accountable to which is vital in my opinion.  Thanks Beth even if it doesn't look like I appreciate it!!
Next Saturday Beth, Stu & I are meeting up with a crowd of runners who have entered the West Highland Way Race for a recce of part of the course at Loch Lomond.  I've done this section a few times in the Highland Fling but it will be nice to remind myself of the undulations on the route.  Hopefully there will be no issues with my knee on the downhills as I can't use poles which are not allowed in the race.
I hope your new year has started well and you are on track with your goals.  If you can't get out for the weather then there are loads of ways of staying fit indoors.  Most of all stay safe and enjoy being lucky enough to run, swim, bike, box, practice yoga or any other form of activity.  2024 is going to be a great year despite the storms we endure.

...and so we start again

This week we have returned from our festive break and for some, like myself, today was my first day back at work.  The two weeks seem to have flown in but it's an important time to reflect on everything and take a break.  Unfortunately I won't be the only one that came down with the cold.  As soon as my brain tuned into holiday mode, BAM it was a snot fest.  I'm sure my body is trying to tell me I'd been running on empty for too long.  Note to self - listen more carefully and take care.  Spare parts for older models are harder to come by!
This is my first blog in about 6 weeks and the reason is simple.  Until the last week I haven't been able to run because of my knee injury although I have been working in the gym to rehab the knee and to improve my core strength.  But no squats for 4 months so I'm having to improvise to build back the VMO muscle above the knee.
For once my "economical" style of running (i.e. lazy and don't lift my feet) is good as it restricts the amount of knee bend which will help my knee heal quicker.  I'm now up to 8km but as my cardio is poor, I'm running slowly and will take my time in build it up, but NO downhill running.
Until yesterday I had no news about an "A" race for 2024, but Christmas came late for me.  I hadn't got through the ballot for the West Highland Way race - this was my third time of applying.  Beth didn't get in either.  But I was in the first 50 pulled out and was told if there were any refusals then they'd be offered in the order we were drawn out in.  I then got a message to say 32 had withdrawn but I was in the last 18 so still no place.  However not all 32 paid their money on time or decided against the race so I got in - I think that is an good omen.
The race starts on Saturday 22nd June and you have 35 hours to complete the 95 miles and 14,760 ft of ascent (3.3 x Ben Nevis).  I've wanted to do this race for years and it attracts runners from all over the world - total number of runner 300 max but if anyone drops out now, they aren't replaced.  They budget that 20% drop out before the race.
I now have my focus and every training session is now geared to this race.  I just need to make sure I come back easy and don't damage my knee, again.  170 days to go and lots of adventures as I prepare for this epic race.  Beth & Stu, my crew for the race, are running The Highland Fling (first 53 miles of the West Highland Way) on 23rd April and I'll be training with them on the WHW and will support them during their race.  I've done it twice and it's a great event to be part of.
No new year resolutions (I believe it creates a negative mind set) but plenty of stretching goals ahead.  I hope 2024 is a wonderful year for you and your family.  Go get it!