The dark side

How are you doing?  It's hard to think that we're not staring in a Bruce Willis disaster movie.  Depending on what country you live in or what region in the country you live in, there are restrictions applying.  A family Christmas is the prize we're aiming for as we're all craving some normality - mine hopefully will be in a new house!  But the bottom line is, we'll get there and we need to focus on the positive for our own well being.  This is where training comes in.
I took part in a Zoom 16 km with 4 of my team mates during the week, all stronger cyclists than me but some struggling health wise.  It's crazy to say I was apprehensive but getting the technology to work was part of it! As I shot off the start line and noticed 3 of them we behind me. The voice in my head was telling me, I'd gone off too hard and they were letting me get ahead and will real me in on the final few Kms, so I pushed really hard.  The doubt stayed in my mind and my inexperience showed, but in the end they didn't catch me and my stats looked good.  This is a virtual race for FFS but as far as I was concerned it counted hence the effort I made.
On Saturday a handful of members took part in a half marathon in the dark as part of a virtual race taking place around the world.  It's funny how you perspective of distances changes.  3 months ago I was running a half marathon without even thinking about it.  Last night was different.  There was a 52 mph wind to cope with and some showers.  I knew within 4km I was going to find it tough as the food I had 2 hours previously was coming back on me.  I fell off the back which normally isn't a problem but this was a trail run in the pitch black and falling over a tree root was a distinct possibility.  Although not feeling great, I loved it.  It brought back memories of Lake Tahoe where I was running in similar territory, although 8,000 feet higher,  for 8 hours.  The shadows, the isolation and where you didn't know when you were running up an incline.
My pals looked after me and made sure I wasn't alone.  They made excuses like "oh I'm happy to run at this pace as I'm tired" but really they were just looking out for me.  This cost Michael some pain when turning round to tell me to watch out for a bollard in the middle of the track only to run straight into another bollard!  Ouch.  He picked himself back up and continued running so I had no choice but to keep going.  It was a great night and running in the dark made it even more special.  Your senses are on high alert.
Training is the antidote. Whether it be walking, running, cycling, swimming, the gym or meditation.  Make the most of these opportunities to get you through this sh1t.  And we WILL get through this together if we all look out for our family and friends.  Take care.

How bad do you want it?

Another weeks training in the "bag"and a step closer to my goals  for 2021.  The weather's not been kind but it's preparing me for the winter months ahead.  It takes a certain mental approach, one which I am constantly working on, to be lying in a warm bed listening to the wind and rain battering the windows and head out to complete a run session in the dark. My choice of clothes becomes essential as too many layers and not only will I boil but my performance will be affected.  On the other hand if I I'm too cold then that really does slow me down.
On Monday I had to step up my distance and ran 16 km in cold windy conditions.  Saturday was again wet but at least Chatelherault provided some shelter.  Fortunately this week I've had 4 indoor cycling sessions so I haven't needed to face the elements so much but I've probably come out of some of those sessions wetter than being out doors in the rain - they can be a real sweat fest! But I'm getting into my turbo sessions and enjoy having visible targets / measurements to aim at all the way through the session.
I've made some progress in the gym and can now complete pull ups and dips which before wasn't possible.  I can feel the difference in my body and as I'll be carrying a week's provisions on my back for a week while running in my "A" race next year, I will need to be a lot stronger.  Running 6 mountain marathons in 7 days will be hard enough but carrying your own gear saps your energy  meaning you have to be strong physically.
This leads on to the title of today's blog; How bad do you want it?  This to me is the "killer question" because a week (my "A race") of discomfort is tough to go through.  Every day you wake up under canvas and hopefully it hasn't rained so you are dry.  You're generally cold as it's early morning and the sun isn't up.  You make your breakfast, usually porridge or wheetabix, powdered milk, nuts and raisins before dragging your stiff body to the start line.  You're excited about the day ahead but know you will have to manage the physical pain, perhaps blisters or chaffing from the ruck sack, and the mental demons that have a habit of disrupting your peaceful mind when it gets tough.  When you finish the day you tend to your feet before anything else as this could end your race early.  Then prepare dinner (boil in the bag freeze dry food) then climb in your sleeping bag and get as good a nights sleep as you can - in Grand 2 Grand I didn't have 1 night on an even floor - there were rocks and jaggy bushes to contend with and well as some steep slopes.
That description might not have you rushing out to sign up for a multi-day staged race but it's that challenge that drives me.  If it was easy then what would the point be.  Meeting people from all around the world who share this passion is great fun, a collective of "inspirational lunatics".  Everyone has an amazing story and much of the week is learning from each other.  They become friends for life and social media makes keeping in touch and planning the next adventure easy.
Through my blog I try and give you an insight into my journey, the adventures, the challenges I face and how I get through them.  I've said before Mohammad Ali said "If your goals don't scare you then you haven't set them high enough".  In the end it comes down to How bad do you want it?  Go smash those goals.

294 days and counting

Standing in the queue in Sainsbury's today with my mask on, I was having a socially distanced discussion with a running pal.  He asked, "Have you any races booked for next year?"  Normally, remember those days, I would have listed a number of races building up to my "A race" but I only had the one - my "A Race" which is 294 days away.  He was the same and his race was even later than mine.  But we both agreed that we need to keep our race in mind with every single training session we complete.  They are all part, or should be, of a plan to reach your peak physical and mental condition on race day.
This week has been a good example with LOCKtober continuing - a club competition to encourage us all to keep training and perhaps do more of the discipline we don't normally do.  For me that's cycling and as the weather has turned from poor to crap, that cycling takes place on indoor on a turbo trainer.
We had to complete 3 runs of 30 mins which isn't really an effort for me but the forth run was an hour.  I haven't been running for that length of time and it showed.  On Saturday I had to work very hard to complete the run at a decent pace and was glad to have company or else it defiantly would have been slower - thanks Calum.  With a halloween half marathon in the dark coming up at the end of the month, I'll be increasing my distance. 
Today was a one hour Zwift session and this tested me to the limits....of my IT abilities.  The first and last time I'd tried to join a Zwift race I failed despite being ready!  This time by fluke I managed to join a race around London.  It's the first time I've done this and I enjoyed riding past Buckingham Palace and down many roads that I would normally be wandering around "suited and booted" for business.  It made me realise that I was missing London and the hussle and bussle - not something I thought I'd ever say.  The coffees or beers outside on a balmy day, the wonderful restaurants and the history and culture on every street corner.  One day I'll get back there and not take it so much for granted, although that's probably at least 6 months away.  But it did make the 1 hour session more interesting and I look forward to doing it again.
Keeping your training varied, interesting and consistent is important, even if your goal is 294 days away.  It will come round quick enough and even taking this approach I always feel, if only I had another couple of weeks to train before an event.  The way to prevent that feeling is to train hard now but not so hard you risk injury.  And a final thought.  When you're out there remember how lucky we are to be able to train.  Lift your head up and take in the changing colours, listen to the birds in the trees.  On Saturday we came across three small deers and had we not being looking up we would have missed that moment.  Life is full of moments so make sure you are present right here and now so you can enjoy them.  Stay safe and fit.

If thoughts are things?

 I hope you are all well in this challenging time?  It's a time like no other and we are all dealing with it in our own way.  I feel very fortunate to be able to train as the exercise helps keep me healthy both physically and, probably more importantly in the current world of lock down, mentally.  Most of my runs are solo runs and it gives me time to think without any interference or noise, other than my heavy breathing!   
One of the things that happens on my runs, which never ceases to amaze me, is when approaching a long hill (I'm surrounded by them where I live!)  I discovered that depending on what I'm thinking about at the bottom of the hill will greatly impact on how quickly and how much effort I spend getting up the hill.  If I am thinking about something positive I fly effortlessly up the hill.  It not a conscious thought, it normally only hits me when I am over the top and sometimes if I'm in deep concentration it could be hundreds of metres past the hill.  All of a sudden I'm asking myself, where was that hill?  The counter is also true.  If my thoughts are negative as I approach the hill then I feel every step and claw my way to the top.
It's just an example of how our thinking effects our performance.  So I pose the question:  If thoughts are things?  What I mean by that is we need to be careful what messages we send to our brain as if they are negative then the brain will accept that and your performance will deteriorate.
I thought it worth bringing this up as it would be easy to be down with all the news about restrictions, lock downs and not being able to socialise with our friends.  After all we're human and social interaction is important.
Fortunately I have my family to support me and my team mates to cajole me, especially when we're out training together.  This week our club had a competition which involved 4 bike rides and 3 runs with points being awarded.  I can't remember the last time I cycled 4 times in a week and 1 session was a 10 mile Time Trial - haven't done one of those in over 7 years.  But that element of competition and having team mates all taking part was all the motivation I needed.  I pushed very hard in the TT and was pleased I'd had the opportunity to set a time that no doubt I'll be measured against in the coming weeks (my jumpers!).  It's been a focused week of training and a positive distraction from the negativity out there.  
So be careful what messages you send to your brain and the next time you are approaching a big hill, think happy thoughts and glide all the way to the top.  Stay safe, healthy and we will get there eventually.

Short term goals

In my speaking career I always talk about "my jumpers" and the difference they make.  Let me explain.  When I was a kid I'd spend hours kicking a ball up and down a field either on my own or with a friend.  But it became much more interesting when we put a couple of jumpers/sweaters down as that way we knew when we put the ball between the jumpers, we'd scored a goal.  Without those targets we had nothing to measure our progress.
I was reminded of this during a turbo session this week - in fact I had 3 turbo sessions this week.  Most people, my self included know the benefits of turbo training but it's also a mental work out as it can be extremely boring.  Until this year my "jumpers" were my heart rate and cadence but this year I can now include watts/power.  What a game changer that is.  My coach sets up the sessions and this includes time and power output targets eg 5x1min @170 watts with 5 x 140 watts recovery in between.  The whole session is measured out this way which makes an otherwise tedious 45 min session fly by.  My eyes are fixed on my garmin making sure I am delivering against the targets set.  I know I will see the benefits come through in time with my fitness improving which will help my running.  Turbo sessions allow a much more focused training session as the elements are controllable but if I want to get fit to ride the bike outdoors then there is no substitute for getting out on the road.  That's unlikely to be happening before next spring but I'm looking forward to it.
As we enter into winter training and have no races to look forward to we need something to focus on and that's our training.  Break every session down with your "jumpers" so you get a quality session in, every time.  Train with your pals, if it's safe, but remember what you are training for and don't compromise.  Include your "jumpers" in every training session as short term goals lead to you achieving what you are aiming for.  Most of all, enjoy it.  We're so lucky to be fit and well and able to take part in our training.  Sometime you only appreciate this when your injured.  Take care out there. 

....and breathe

Last week was my first holiday this year.  Like most people, any 2020 plans went out the window and while I was meant to be in Crete, that was cancelled a couple of weeks ago so I headed up north with my wife for a "staycation".  We choose 3 different venues which all had spectacular scenery, great food and some lovely wines.  Long lies, relaxing reading books, cat naps, walks and 40 kms of running was just what the doctor ordered.
I knew I needed a rest and change of scenery but it's only when you get out of the ground hog day mentality that you realised how much you need the break.  Having Glencoe within a couple of hours of your house helps.  It is some of my favourite, breath taking scenery and if you decide to climb the mountains then you will be puffing hard.  We didn't but took plenty of nice walks to burn off breakfast or lunch or prepare some room for dinner.
Running first thing in the morning was cold as we are definitely now in autumn.  I had to resort to gloves, a hat, an extra layer and on the last run I was wearing leggings as the ground was very icy.  But watching your breath vapourise in front of you with every breath is something I'll need to get used to as winter training is here for the next 6 months.
My breathing has always been heavy and I aim to improve this over the winter as greater efficiency will lead to easier, more relaxed running, cycling and swimming. Changing my breathing will be challenging but I need to make a conscious effort and will keep my "eyes on the prize".  
The remainder of the year is going to be very busy with work and also moving home so this will need to be built into my training schedule.  I'll be talking to my coach this week and she will approach it with her usual professionalism so I can be "delivered" to the start line of the Ultra Race Romania in August next year.  Every training session counts towards it.
The change in season is a good reason to focus on your plans over the winter, designed to smash your goals in 2021.  I've always agreed with the phrase that "a goal without a plan is just a wish" - so get planning!

A change is as good as a rest

I'm very fortunate to be in ATHelite Triathlon Club.  A friendly bunch of athletes who support, cagoule and encourage you to keep going.  Earlier in lock down the club started internal competitions which then linked into virtual races.  It kept everyone active and was a huge success at a time when people could have "thrown in the towel" due to lockdown.  This week they started another one and it motivated me to get on my bike 3 times!
The first two were turbo sessions - a sweat fest!  Those sessions are tough but with the right targets to keep you focused and your playlist baring out at full blast, you soon get through them and you really do feel the benefit; apart from the sore bum!  My third session was out on the road it was a stunningly beautiful autumnal morning.  It was only a short ride although I could have stayed out all day it was so nice.  But as always on the narrow back roads there's always a close call.  This time a tractor with a trailer full of shit.  The first time he past me the road was wider and it was OK although it's always daunting when the tractor tyre is taller than you!  The second time was on a much narrower part and it took all my rusty bike skills not to be into a field.
Saturday was a leisurely run with a couple of pals where we took it super easy.  I was able to practice my breathing, which isn't good, by talking throughout the run.  Again another stunning day, one of those ones that makes you feel so privileged to be alive with pals in beautiful countryside, thanks Stuart & Mark.  I'd thank the rest of the runners but they were socially distancing over the horizon! 
I'd also received my medal for the 250k virtual Ultra Race Romania which is a cracker as is the T-shirt - 2XU no less!  The organisers had also included the same for Colin who had supported me through many of the miles and had covered the 250km during the race although he hadn't entered.  I thought this was very thoughtful of the organisers, thanks Andrei, and it just makes me look forward even more to the actual event in August next year.
In the meantime I think this change to adding in more cycling will become part of the routing as we enter the winter months.  More time in the gym (home) as well and we can wait to see when swimming comes back and is safe!  Never thought I'd say I've missed the swimming, but I have.  Sometimes a changes is as good as a rest so mix it up out there folks.  A good focused training session can be different from what you usually do.  Your tired muscles will thank you for it - possibly not your bum though!