When I was a kid we'd play football in a field, kicking the ball up and down but eventually it got boring as we had no aim. Then we'd put down a couple of jerseys and all of a sudden the game got interesting. We had something to aim for and we knew when the ball went between the jerseys we'd scored a goal. Bit of a coincidence, not, that goals are what we aim for and training is what gets us there.
This week I have been persevering with my night splint which I am wearing for an hour a day. It's unpleasant but I know it will help me achieve my goals by going through this discomfort. On Tuesdays swim session I got out 2/3rds of the way through the main set as I felt tired and my stroke was getting worse with every length. However on Friday I slowed down and concentrated on technique and felt a lot better. A good reminder that winter training allows you to build your strength and improve your technique.
For over a month I have been getting low HRV scores and my fitness, or lack of it, has been backing them up. But this week my HRV scores improved and my 10 mile trail run on Saturday felt good. Today it was a bit slower but I would have been tired from the day before as I also fitted in a 30 minute session on a Watt Bike riding beside the legend Mark Beaumont who was cycling for 24 hours raining money for charity. The watt bike analyses the smoothness of your pedalling action and it turns out mine isn't! That gives me the opportunity of working on that over the winter. But speaking to Mark was inspiring and talk about setting the bar high, he's off any scale you care to mention. Such a nice guy. I asked him what was the hardest part of cycling round the world. He replied a 3,300 mile stretch in Australia where for 32 days he cycled into a head wind!
We can all stretch our goals, push the barrier, get out of our comfort zone but first you need to put the jerseys down to measure your progress. The winter is the time to put in the hard work and I am slowly beginning to feel the benefit of mine although I need to make a massive improvement if I am to reach my goals in 2015. Thank you Mark Beaumont for reminding me just how far we can all go.
Sunday, 9 November 2014
Sunday, 2 November 2014
Amazing friends & family
I've said before that I keep bad company. Friends who know no limits. To them me running the Marathon des Sables was normal. All the big (in my terms) achievements I have made in the last three years they have exceeded. Don't get me wrong, they think what I have done is fantastic and have encouraged me all the way. I train with them and have the utmost respect for their speed, endurance, determination and "can do attitude". So when Rosie Bell decided to run 100 miles to raise money for the meningitis and was looking for some company I volunteered to do an early session.
So I got up at 4am and at 5am ran an 8 mile "leg" with her. We chatted away and her speed was just amazing considering the difficulty of the course - I've cycled it (Strathaven 50 race) and it's tough - running it twice is unthinkable.
She managed the run in under 19 hours raising thousands for her chosen charity. The weather conditions at the end were horrendous but she battled on. That is the kind of friends I have the privilege of training with and perhaps that gives you an insight into the "mindset and expectations" of my friends and this influences my goals.
So this morning I went out for my ten mile training on the trails. I ran with three of my friends who are all fit athletes with tough goals set for 2015. They are working away quietly on there winter training plan knowing that every session is a step closer to what they want to achieve.
Afterwards I quickly headed out to see my son Ali to finish his first 10k. The Strathaven 10k is a great race and Ali came home 26th out of 355, and 1st Junior! He came in on 37:59 - a brilliant time and one I hope he builds on. But he trains hard and it's good to see him get the results he deserves. I hope he keeps the same "bad company" as me and that it rubs off on him!
When I got home I strapped on my "boot" which is designed to help my foot problem. The next two weeks will tell me if it's worked and then we can move on to sort the problem on the top of my foot! So more yoga and back to swimming to improve my fitness during the week.
Tonight I will be submitting my entry for the West Highland Way and I should know if I've been successful within 5 weeks. Fingers crossed. Let me leave you with this thought; to quote Brian Tracey - "would you rather scratch with turkeys or soar with eagles?" Keeping bad company with amazing people is good for you!
So I got up at 4am and at 5am ran an 8 mile "leg" with her. We chatted away and her speed was just amazing considering the difficulty of the course - I've cycled it (Strathaven 50 race) and it's tough - running it twice is unthinkable.
She managed the run in under 19 hours raising thousands for her chosen charity. The weather conditions at the end were horrendous but she battled on. That is the kind of friends I have the privilege of training with and perhaps that gives you an insight into the "mindset and expectations" of my friends and this influences my goals.
So this morning I went out for my ten mile training on the trails. I ran with three of my friends who are all fit athletes with tough goals set for 2015. They are working away quietly on there winter training plan knowing that every session is a step closer to what they want to achieve.
Afterwards I quickly headed out to see my son Ali to finish his first 10k. The Strathaven 10k is a great race and Ali came home 26th out of 355, and 1st Junior! He came in on 37:59 - a brilliant time and one I hope he builds on. But he trains hard and it's good to see him get the results he deserves. I hope he keeps the same "bad company" as me and that it rubs off on him!
When I got home I strapped on my "boot" which is designed to help my foot problem. The next two weeks will tell me if it's worked and then we can move on to sort the problem on the top of my foot! So more yoga and back to swimming to improve my fitness during the week.
Tonight I will be submitting my entry for the West Highland Way and I should know if I've been successful within 5 weeks. Fingers crossed. Let me leave you with this thought; to quote Brian Tracey - "would you rather scratch with turkeys or soar with eagles?" Keeping bad company with amazing people is good for you!
Sunday, 26 October 2014
Getting back to fitness
I've heard it said that it's easier to stay fit than it is to become fit. I completely agree with this statement as I am fighting my way back to fitness following what's best described as a mixed season. When I started this blog all those years ago, I really intended it to be a journal for me to look back on. The good, the bad and the ugly and over the period there has been a mix of all of those elements. When I am struggling or out on long training days I can keep my mind occupied but thinking about what I am going to write. It also motivates me to get through the pain barrier and "man up" when I'm struggling, due to too much "chimp" in my head, because I don't want to write about failure. If I do have to write about failure (DNF Aberfeldy 70.3 2012) then I want to remember why it happened and learn from it. Aberfeldy resulted in me taking up yoga which is what got me through the Marathon des Sables the following year.
On Tuesday I started the day with a fantastic yoga class. Due to my foot injury the instructor decided to work on feet so I am sure I'll feel the benefit if I keep up the exercises. On Tuesday night I went to our weekly torture swimming. Each week it gets tougher and our coach put us through our paces. It's tough but I know it's essential to help get my aerobic fitness back.
I was going to take it easy with the running but couldn't resist the offer of one lap at Chatelherault. The first problem I had was I turned up with a trail shoe on my left foot and a running shoe on my right foot! Unbelievable so after some severe piss taking and photos we headed off. The second problem was that due to the company I was running with, I set the pace too fast. So on the second half of the lap I died. I struggled to the end of the lap and the chimp was working overtime in my head. I came in a couple of minutes behind my running partners and felt dreadful. I sulked off home and took a roller to the instep of my feet to ease the tension (not caused by the shoes - this is now part of my warm down routine).
This morning I decided to repeat the run to see how I felt - couldn't get any worse! We'd agreed to go slow but as it was only a lap but there was a bit competition between my pals and we did a 48 minute lap in 45:30. The last mile was tough and I had to dig in as the 425 ft of climbing takes it out of you. But I pushed on and although I felt sick within minutes of finishing I was fine. This has convinced me that I need a couple of short runs in during the week to be capable of running bigger distances at the weekend and build it from there. It has also convinced me to withdraw from the Strathaven 10k on Sunday next week as it doesn't fit in with my training plan or goals for next year. My fitness isn't up to a flat out 10k and I don't want to risk injuring myself. I know what I need to do to get back to a decent level of fitness and it's now just down to hard work. Bring it on.
On Tuesday I started the day with a fantastic yoga class. Due to my foot injury the instructor decided to work on feet so I am sure I'll feel the benefit if I keep up the exercises. On Tuesday night I went to our weekly torture swimming. Each week it gets tougher and our coach put us through our paces. It's tough but I know it's essential to help get my aerobic fitness back.
I was going to take it easy with the running but couldn't resist the offer of one lap at Chatelherault. The first problem I had was I turned up with a trail shoe on my left foot and a running shoe on my right foot! Unbelievable so after some severe piss taking and photos we headed off. The second problem was that due to the company I was running with, I set the pace too fast. So on the second half of the lap I died. I struggled to the end of the lap and the chimp was working overtime in my head. I came in a couple of minutes behind my running partners and felt dreadful. I sulked off home and took a roller to the instep of my feet to ease the tension (not caused by the shoes - this is now part of my warm down routine).
This morning I decided to repeat the run to see how I felt - couldn't get any worse! We'd agreed to go slow but as it was only a lap but there was a bit competition between my pals and we did a 48 minute lap in 45:30. The last mile was tough and I had to dig in as the 425 ft of climbing takes it out of you. But I pushed on and although I felt sick within minutes of finishing I was fine. This has convinced me that I need a couple of short runs in during the week to be capable of running bigger distances at the weekend and build it from there. It has also convinced me to withdraw from the Strathaven 10k on Sunday next week as it doesn't fit in with my training plan or goals for next year. My fitness isn't up to a flat out 10k and I don't want to risk injuring myself. I know what I need to do to get back to a decent level of fitness and it's now just down to hard work. Bring it on.
Monday, 20 October 2014
1 step forward, 2 steps back
They say that 80% of runners are carrying some sort of injury at any point in time. That gives me a degree of comfort but I'd rather be in the 20% category! On Wednesday I took one large step forward as my very expensive consultant told me my hamstring was feeling good. He advised plenty of stretching and to be aware of how it feels on runs. I can always feel something at the back of my leg but he explained that this was probably the scar tissue. So that's the step forward.
However I had a few painful days with my foot so I booked in to see my podiatrist Robbie at The Treatment Hub. He fitted my orthotics years ago and has a very good understanding of my feet. So he's diagnosed an injured/strained or possibly torn plantar fascia. There is also a possible injury on the top of my foot but on "step" at a time!
I will be wearing a "night splint" for a while to stretch out the hamstring and my toes - sounds like fun doesn't it! So I will only be running short distances on grass for the next few weeks. I had promised a friend that I'd run 10 miles with her at some ridiculous time in the morning (probably 4am) as she completes a 100 mile run for charity. Hopefully I'll be ok by then.
Taking this action now should stop the problem becoming chronic. But it has to be done. If it ends up being a long term problem then the goals will need to be reviewed and new ones set probably involving cycling and kayaking as this shouldn't aggravate the problem. But for the meantime my training will involve yoga, swimming, turbo training and the gym. Here's to 2 steps forward and 0 steps back!
However I had a few painful days with my foot so I booked in to see my podiatrist Robbie at The Treatment Hub. He fitted my orthotics years ago and has a very good understanding of my feet. So he's diagnosed an injured/strained or possibly torn plantar fascia. There is also a possible injury on the top of my foot but on "step" at a time!
I will be wearing a "night splint" for a while to stretch out the hamstring and my toes - sounds like fun doesn't it! So I will only be running short distances on grass for the next few weeks. I had promised a friend that I'd run 10 miles with her at some ridiculous time in the morning (probably 4am) as she completes a 100 mile run for charity. Hopefully I'll be ok by then.
Taking this action now should stop the problem becoming chronic. But it has to be done. If it ends up being a long term problem then the goals will need to be reviewed and new ones set probably involving cycling and kayaking as this shouldn't aggravate the problem. But for the meantime my training will involve yoga, swimming, turbo training and the gym. Here's to 2 steps forward and 0 steps back!
Monday, 13 October 2014
Short, sharp and painful
I've never been a fast runner. My best ironman marathon sits at 4 hrs and 8 seconds but since then as I have been "going long, and longer" most of my running has been at a pace that can be maintained for distance. However earlier this year I entered the Strathaven 10k which is on 2nd November. This is a fast 10k and I was hoping to get a sub 45 minute time. This will be a stretch as I haven't been training for speed so on Saturday I did my first 5k park run. OMG! It's only 5k but my legs were wondering why I was in a hurry.
The first 3k were fine but then my lungs joined into the protest. Then I started to feel my porridge making it's way north. I had eaten 2 hours before so I thought that would be plenty of time but trying to run at this pace was straining all my body. I managed to keep the porridge down and finished in 23:14. This was tough, really tough but the benchmark has now been set and I intend to get faster.
The following day I ran 10 miles at Chatelherault at a much easier pace. That was until my running pals started to increase the pace. I hung on, just, but realised that the low scores I'd been getting for the last 3 weeks were accurate - I'm not fit. I need more regular training to improve my fitness however today my foot and ankle are hurting, played a round of golf and was limping by the end, so I may have to achieve this fitness in the pool or turbo trainer. I certainly don't want to aggravate another injury so I may have to ease off the running for the rest of the week. I'll start my recovery with a yoga session tomorrow.
The first 3k were fine but then my lungs joined into the protest. Then I started to feel my porridge making it's way north. I had eaten 2 hours before so I thought that would be plenty of time but trying to run at this pace was straining all my body. I managed to keep the porridge down and finished in 23:14. This was tough, really tough but the benchmark has now been set and I intend to get faster.
The following day I ran 10 miles at Chatelherault at a much easier pace. That was until my running pals started to increase the pace. I hung on, just, but realised that the low scores I'd been getting for the last 3 weeks were accurate - I'm not fit. I need more regular training to improve my fitness however today my foot and ankle are hurting, played a round of golf and was limping by the end, so I may have to achieve this fitness in the pool or turbo trainer. I certainly don't want to aggravate another injury so I may have to ease off the running for the rest of the week. I'll start my recovery with a yoga session tomorrow.
Thursday, 9 October 2014
Future plans
Last weekend was the Great Scottish Run. A 10km race followed by the half marathon. 7 years ago I entered the 10km race and when I finished I look on in awe at those lining up for the half marathon. How could they run double the distance - I was knackered and my legs weren't to happy either!
You've followed my journey since then and know that doubling the distance has been a bit of a theme culminating in Ironman, Marathon des Sables, the Highland Fling and The River Dart 10km swim. Each time I have considered going longer, doubling the distance, I have thought back to my 10km race and how I felt, then though of what I'd achieved since then. None of my results are fast but to me it's not about being fast, it's about challenging my mind to stretch the boundaries of what is possible.
Having 5 months off with a pulled hamstring has made me realise just how important my yoga is to me as this is what will keep me in top physical and mental condition. I can't afford another injury like that and am hopeful that the consultant will give me the all clear next week. But I am now impatient re my targets for 2015 & 2016 so I want to get them out there. Obviously they are subject to me being fit and also gaining entry to the events which is easier said than done.
2015 "A race" - The West Highland Way. 95 miles and targeting a time of 23 hours 59 minutes and 59 seconds (you get my drift!).
2016 "A race" - Cape Wrath Ultra (inaugural event). 400km in 9 days living out on the hills.
Assuming I get in I will continue with my triathlon training and will be entering shorter tri's to keep me sharp. I'm also going to keep up the swimming and, subject to my training schedule want to entre the 12.5k Loch Ard swim which would be a significant challenge. There are still Ironmen events (The Celtman) on my list but I want to have a go at the WHW. When I finished the 'fling, or did it finish me, the thought going through my mind was how can people run another 42 miles after that brutal 53 miles? Well there is only one way to find out! Let the training begin with a very clear goal set in my mind. I'm so excited.
You've followed my journey since then and know that doubling the distance has been a bit of a theme culminating in Ironman, Marathon des Sables, the Highland Fling and The River Dart 10km swim. Each time I have considered going longer, doubling the distance, I have thought back to my 10km race and how I felt, then though of what I'd achieved since then. None of my results are fast but to me it's not about being fast, it's about challenging my mind to stretch the boundaries of what is possible.
Having 5 months off with a pulled hamstring has made me realise just how important my yoga is to me as this is what will keep me in top physical and mental condition. I can't afford another injury like that and am hopeful that the consultant will give me the all clear next week. But I am now impatient re my targets for 2015 & 2016 so I want to get them out there. Obviously they are subject to me being fit and also gaining entry to the events which is easier said than done.
2015 "A race" - The West Highland Way. 95 miles and targeting a time of 23 hours 59 minutes and 59 seconds (you get my drift!).
2016 "A race" - Cape Wrath Ultra (inaugural event). 400km in 9 days living out on the hills.
Assuming I get in I will continue with my triathlon training and will be entering shorter tri's to keep me sharp. I'm also going to keep up the swimming and, subject to my training schedule want to entre the 12.5k Loch Ard swim which would be a significant challenge. There are still Ironmen events (The Celtman) on my list but I want to have a go at the WHW. When I finished the 'fling, or did it finish me, the thought going through my mind was how can people run another 42 miles after that brutal 53 miles? Well there is only one way to find out! Let the training begin with a very clear goal set in my mind. I'm so excited.
Monday, 29 September 2014
Back to Chatelherault!
Unfortunately I missed our best summer in years due to my injury. It would have been so good running through Chatelherault Country Park with the sun streaming through the trees but it wasn't to be and swimming became the order of the day.
I upped my running mileage on Saturday to a whopping 8km around the local streets and felt my heart rate was more under control than the previous week which was encouraging. So on Sunday I thought, let's take a risk and see if I can complete 16km (2 laps of Chatelherault). My theory was that if it was too hard due to the 425 ft of climbing per lap I could stop after one lap or if I needed to walk the later part of the second lap that would still be a good work out.
It was so nice to be running through the trees on the pine laden floor listening to the birds singing - they were probably saying "the old heavy breather is back"! I was determined to take it easy and set myself a target of 50 minutes per lap which is about 4 minutes slower than normal. I managed the first lap in 49:30 so was pleased with myself as I had no aches or pains but knew the second lap would be tougher.
The second lap was completed in 51 mins so I was happy with that and more importantly I had kept my heart rate under 160 beats per minute so felt good. I had also run it all, with the exception of the "heart attack hill" which I always walk in true ultra runner fashion! I can't explain how enjoyable it was to be back on this trail again as I had missed the variety of the run. It's going to get a lot of use over the winter as I rebuild my fitness for my next challenge - details to follow soon.
My quads were telling me they had a workout but my hamstring felt fine - it's still tight and I can feel it but isn't giving me any concerns. I feel surprisingly good this morning but yoga tomorrow will completely refresh them, so I'm chilled.
On 2nd November I've entered the Strathaven 10km which is a fast course. If I do feel fit enough to run it, without injuring myself, then I will but all speed has gone from my legs in the past couple of years. Just got to make sure I don't get carried away with the pace of the runners around me.
It's just a joy to be back running and I am looking forward to the start of my winter training preparing for 2015. I've a lot of work to do.
I upped my running mileage on Saturday to a whopping 8km around the local streets and felt my heart rate was more under control than the previous week which was encouraging. So on Sunday I thought, let's take a risk and see if I can complete 16km (2 laps of Chatelherault). My theory was that if it was too hard due to the 425 ft of climbing per lap I could stop after one lap or if I needed to walk the later part of the second lap that would still be a good work out.
It was so nice to be running through the trees on the pine laden floor listening to the birds singing - they were probably saying "the old heavy breather is back"! I was determined to take it easy and set myself a target of 50 minutes per lap which is about 4 minutes slower than normal. I managed the first lap in 49:30 so was pleased with myself as I had no aches or pains but knew the second lap would be tougher.
The second lap was completed in 51 mins so I was happy with that and more importantly I had kept my heart rate under 160 beats per minute so felt good. I had also run it all, with the exception of the "heart attack hill" which I always walk in true ultra runner fashion! I can't explain how enjoyable it was to be back on this trail again as I had missed the variety of the run. It's going to get a lot of use over the winter as I rebuild my fitness for my next challenge - details to follow soon.
My quads were telling me they had a workout but my hamstring felt fine - it's still tight and I can feel it but isn't giving me any concerns. I feel surprisingly good this morning but yoga tomorrow will completely refresh them, so I'm chilled.
On 2nd November I've entered the Strathaven 10km which is a fast course. If I do feel fit enough to run it, without injuring myself, then I will but all speed has gone from my legs in the past couple of years. Just got to make sure I don't get carried away with the pace of the runners around me.
It's just a joy to be back running and I am looking forward to the start of my winter training preparing for 2015. I've a lot of work to do.
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