Is your age important or is it just something in your head? As I struggled up a series of hills on my 10 mile hill run today I was asking myself this question as I was blowing out my arse! My heart rate was off the top of the scale and my fellow runners were pulling away. On 3 occasions I decided to walk rather than bury myself on the hill. Was it my age (I'd just turned 52) or was it the excellent red wine and vintage brandy with dinner last night or was I just weak mentally - none of the other runners were walking although one stayed with me to encourage me.
However on the down hills I got my breath back and caught the runners in front, finishing in front of them with the one runner who had held back with me. We were flying down the hill which isn't easy on wet trails, but easier than the climbing! I don't want to give the impression this was a race but over 10 miles I do want to push myself. I'll be more sensible on the longer distances - I'll need to be. In conclusion re the age question, on the way up it felt like it may be a factor but on the way down I realised it wasn't and it was more the disturbance between my ears that was the problem.
Funnily enough that is also a common problem in the pool although two good training sessions this week made me realise that the hard work is beginning to payoff. There are no short cuts in this journey which is why it is so satisfying to see results for the hard work. Enjoy your training folks no matter what distance or time you are working towards. It's better than killing yourself slowly on the couch! Pass me another slice of birthday cake - I think I've earned it.
Sunday, 1 December 2013
Sunday, 24 November 2013
Scotland's stunning scenery
In preparation for my ultra marathon in April I decided to run part of the west highland way - the Conic Hill. I ran with a friend who knew the route and once we were on the hill the scenery was stunning. The temperature was around 3 degrees and there was a mist in the glen which made it look like you were running above the clouds. The highland cattle and the autumn colours diverted my mind from the task of running uphill (436 metres of climbing) which was a blessing. This is a tough climb and I realised that in April I will be approaching this hill after approximately 15 miles of running and have to pace myself as I still have 38 miles to go!
To increase my strength I went out hill running with a group of ultra runners. Dungavel Hill is not much fun and doesn't have the benefit of nice scenery. 316 metres of climbing was really tough and the pace of the group was different to yesterday so I hung on to the lead runners, just. Back to back tough runs is a great way to get fit and improve your strength. It's this type of training which will give me the best chance of a good performance for me next year. There are no short cuts in ultra running you just need to get out there and do it. It helps if you have the backdrop of the wonderful Scottish scenery and as I train on the race route on the west highland way I cannot wait for more breath taking views - literally!
To increase my strength I went out hill running with a group of ultra runners. Dungavel Hill is not much fun and doesn't have the benefit of nice scenery. 316 metres of climbing was really tough and the pace of the group was different to yesterday so I hung on to the lead runners, just. Back to back tough runs is a great way to get fit and improve your strength. It's this type of training which will give me the best chance of a good performance for me next year. There are no short cuts in ultra running you just need to get out there and do it. It helps if you have the backdrop of the wonderful Scottish scenery and as I train on the race route on the west highland way I cannot wait for more breath taking views - literally!
Sunday, 17 November 2013
Pushing it!
It's been a good training week with swimming, yoga and running. My hamstring has been behaving itself but I'm giving it a lot of TLC or at least stretching on a regular basis. My yoga teacher helped me identify the weakness that's creating my ankle problem. It's going to require some deep tissue massage which isn't going to be nice but it's essential.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
Monday, 11 November 2013
Back running
After a couple of weeks off I decided it was time to get back running. My hamstring still was "grumbling" but I decided I'd test it out. On Saturday I went out for 5 miles of trail running and loved been back on my feet. The autumn colours made the run a pleasure and I decided not to push my first run. I warmed up with some yoga exercises and warmed down with some more. However that night I could feel a bit more grumbling from the hamstring, but it wasn't too bad.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
Monday, 4 November 2013
New routine
Following on from last week's injury I've changed my routine. Regular yoga is helping my hamstring but it will require more time. I had the most amazing experience trying aerial yoga. Hanging upside down while being supported proved to be a great workout, as my abs were telling me for the next two days, and my back felt brand new. The core strength that it promotes will help my swimming, cycling and running.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
Sunday, 27 October 2013
Adapt when required
It's been a mixed week starting with success in the pool. A tough session was set for us and I felt strong all the way through it. It involved a lot of upper body work and I enjoyed the workout. Was this a break though? Time will tell.
But my ankle and hamstring were niggling so I booked an appointment with my Physio. I ran a cross country 10 k before I visited him just to get the sore bits hurting and they didn't disappoint me. The outcome is I will be taking it easy on the running for the next month while I stretch my hamstring out and strengthen my ankle and big toes. Yes, my big toes are causing me problems!The ankle could be serious with the miles I will be putting in over the winter so best to get it sorted.
So I need to adapt my training programme. More regular yoga, more time in the gym, on the turbo trainer and more swimming. As a result I went out to my workout room and set it up for the winter. The wind was howling and the rain battering off the glass doors which I love. It was like being outdoors but being indoors. I put the log burning stove on and layer out my yoga matt. 30 minutes late I felt great.
Perhaps this change in direction with the training will give me extra motivation to get in better shape so I can avoid these annoying injuries? The change of routing I think will also keep me motivated. Bring it on!
But my ankle and hamstring were niggling so I booked an appointment with my Physio. I ran a cross country 10 k before I visited him just to get the sore bits hurting and they didn't disappoint me. The outcome is I will be taking it easy on the running for the next month while I stretch my hamstring out and strengthen my ankle and big toes. Yes, my big toes are causing me problems!The ankle could be serious with the miles I will be putting in over the winter so best to get it sorted.
So I need to adapt my training programme. More regular yoga, more time in the gym, on the turbo trainer and more swimming. As a result I went out to my workout room and set it up for the winter. The wind was howling and the rain battering off the glass doors which I love. It was like being outdoors but being indoors. I put the log burning stove on and layer out my yoga matt. 30 minutes late I felt great.
Perhaps this change in direction with the training will give me extra motivation to get in better shape so I can avoid these annoying injuries? The change of routing I think will also keep me motivated. Bring it on!
Sunday, 20 October 2013
Mentally challenging
Last week wasn't my best training week with a dose of man flu but I stuck in at my yoga, until I tweaked my back and calf! Perhaps when my body is saying it needs a break to recover, I should listen! So off for a sports massage to get me sorted and that was real fun. But it was another reminder how important it is to have a "maintenance programme" to keep the body in tip top condition. So today I went out for Cross country run and make sure everything was in working order and....it was.
A question I am often asked is how can I run such long distances or keep going in an endurance event and this got me thinking when I was out the other day. I had just completed 13 miles and was feeling good. But in 6 months time I will be running 53 miles. So that means I need to repeat that run another three times! Does it seem possible? Off course it is. But it's how I approach it mentally that makes the difference. My way, and I stress it's mine so it may not work for you, is not to think of it as "could I do that another three times"? I programme my mind on the end goal and set some milestones along the way. To give you an example, if I turn up at the pool with a set programme e.g. 4 x 500m with a target time, then that is what I do. But if I turned up with no plan and then think I'll go for 4 x 500 then my mind doesn't have time to prepare and it's generally a poor session.
For the 53 mile ultra I will have been over the total course before the event, split it into stages and anticipated where it will be tough. I will spend as much time preparing my mind, visualising my training and visualing the day. Posting my progress also keeps me motivated as I have to deliver what I've promised.
I've also decided on my 70.3 Ironman for 2014 and it's the Avenger triathlon in June. Having decided that it's already got me more focused on what needs to happen before the Highland Fling, how long I need to recover and how to prepare for the 70.3 because the last one I did ended up as a DNF because of poor preparation - that won't happen again.
And just to top it all off, in 2015 I will be completing 160 miles in 4 days across the White desert in Egypt. That just raises the stakes to a higher level but the preparation will be exactly the same. I hope you continue to follow my journey as your support means so much to me. Thanks.
A question I am often asked is how can I run such long distances or keep going in an endurance event and this got me thinking when I was out the other day. I had just completed 13 miles and was feeling good. But in 6 months time I will be running 53 miles. So that means I need to repeat that run another three times! Does it seem possible? Off course it is. But it's how I approach it mentally that makes the difference. My way, and I stress it's mine so it may not work for you, is not to think of it as "could I do that another three times"? I programme my mind on the end goal and set some milestones along the way. To give you an example, if I turn up at the pool with a set programme e.g. 4 x 500m with a target time, then that is what I do. But if I turned up with no plan and then think I'll go for 4 x 500 then my mind doesn't have time to prepare and it's generally a poor session.
For the 53 mile ultra I will have been over the total course before the event, split it into stages and anticipated where it will be tough. I will spend as much time preparing my mind, visualising my training and visualing the day. Posting my progress also keeps me motivated as I have to deliver what I've promised.
I've also decided on my 70.3 Ironman for 2014 and it's the Avenger triathlon in June. Having decided that it's already got me more focused on what needs to happen before the Highland Fling, how long I need to recover and how to prepare for the 70.3 because the last one I did ended up as a DNF because of poor preparation - that won't happen again.
And just to top it all off, in 2015 I will be completing 160 miles in 4 days across the White desert in Egypt. That just raises the stakes to a higher level but the preparation will be exactly the same. I hope you continue to follow my journey as your support means so much to me. Thanks.
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