Disciplined consistency

I'm glad the last couple of weeks are behind me.  The dental surgery went well and the recuperation invoving soft food and no smiling is over.  On Wednesday I got my stitches out of my mouth and that was far from pleasant, needing a local anaestic as they weren't for coming out!  My vaccine jab was fine and other than the expected sore arm, I had no side effects.   The next day I went out for an 11 km run followed by 12k, 24k and today 12k.
And that's what has inspired my blog this week.  Disciplined consistency.  As you know I've been working all year at getting my heart rate to behave during my runs.  Ultra slow runs where I've been aiming at a max heart rate of 132 and longer runs where the target is 147.  These rates are tough to get under especially with the hilly terrain that I train in.  This week all runs were under the target heart rate even my longest run at Chatelherault where the terrain makes this difficult.  The pace plays an important part and I've managed to slow down in order to follow my coaches plan.
Having a properly constructed plan taking account of your fitness, work life balance and your goals is the starting point but you have to be disciplined and stick to the plan, even if it's difficult.  I have found this years training frustrating but experience has taught me that it would come good in the end.  It has but I need to stick with the targets set as the mileage starts to increase.
I'm looking forward to the weather improving so I'm not getting wet feet during the run which always increases the risk of blisters but as I have said before, the right socks is the key to avoiding blisters as does treating your feet with a good foot cream daily. 
If you haven't got a race in the diary then get one in.  It motivates you to put in the miles and it makes every training session more focused.  The 2021 is approaching and with disciplined consistency, you'll smash it.

There is hope!

It was always going to be a light weeks training due to the dental surgery on Wednesday.  But it turned out 1 day lighter than I imagined.  On Tuesday I was out for a 16 km run and on the path I was running on was a puddle taking up the full width.  Either side was wet slippy mud so I made a risk assessment and went through the puddle.  It was deep enough I couldn't see the bottom and on my first step I went over on my ankle as there was a hole under the surface.  Fortunately I reacted quickly and didn't go over and the initial pain wore off as I completed the second half of the run.  5 hours later when I was driving my ankle began to throb and that meant I wasn't going to get my last run in on the Wednesday.  Ice & elevation and some anti-inflamitory tablets reduced the swelling but it was a well timed injury with 3 day rest coming up.
The following day I had my surgery and now have a mouthful of stiches.  It wasn't pleasant and on Wednesday this week I'll get them out so I was under dentists orders not to go running.
Then two peices of good news.  My coach send me details of a 50 mile coastal trail race in Scotland in June which I immediately entered.  Just to have something local in the diary which will be a good test and good preparation for URR in August lifted my spirits.  Both runs on Saturday and Sunday took on a new intensity as I started to think about the race, the prep and how I'd approach it.  This is the first step back towards normality and my ankle was better too.
I also got my letter inviting me for my vaccination on Wednesday so that's great news.  I'm hoping the after effect won't be too bad so my training isn't affected as every session counts and I need to get the miles up.  To be ready for URR in August I need to get back into the mountains - it's essential.  Lockdown rules are relaxing so hopefully it won't be too long - I haven't been up a mountain since September 2019!
The last piece of good news is that we booked a Scottish holiday in May and the government have given the go ahead for staycations, so a change of scenery and some wonderful food are on the cards.  It will also give me different running routes and maybe some mountains.
All in all, a very positive week which makes me feel optimistic for some normality being restored in the coming months.  These changes may be taking time but it gives us hope and that makes the world a better place.  Hopefully in the summer we will be able to eat out and socialise with friends which I didn't realise I'd taken for granted until it was taken away.  Enjoy the change in weather, the lighter mornings and longer days.  There is hope!

Back to the trails

Most of this years training has taken place on tarmac rather than the trails.  This has been down to the severe weather and change of location.  Lockdown hasn't helped but the highlight of the week, was running again at Chatelherault with a group of friends.  Covid rules were strictly adhered to with no more than 15 of us, including 2 excited dogos, and within 500 metres we were definately socially distanced.  Stuart and I had ran 6.5km before we met up with the group and running on trails is different from tarmac.  You engage more muscles for a start due to the uneveness of the ground.  The ground is wet and slippy so staying upright can be challenging, as Stuart found out to his cost.  There are plenty of hills to test your lungs and after another 10 km Stuart and I left the group who were on a different schedule.  We then ran back to the start and that brought the total run to 25km.  So good to be back at Chatelherault with friends and hopefully in the months ahead we'll get into the mountains which is an essential part of my preparation for URR in August.
I weighed myself this morning and was surprised that I'm weighing 144lbs - a bit on the light side.  This week isn't going to help as I'm taking 3 days off after some dental surgery on Wednesday and will be on a "wet diet" for 2/3 days.  Once my rest and recovery is over I will be back and I'm feeling my training plan has me in good shape for this time of year.  The advantage of having a coach advising me and adapting my plan when necessary.
This week has been 71km of running and the distances are just going to continue going north.  The gym work is making me stronger and by the end of April I'll have access to my own gym which will make a difference.  Loving the lighter mornings, bring on the sunshine and some warmth in the air!

Relevant training

It's been a fabulous week for training.  My easy week.  Having put in some tough weeks I was given a week where it started with 2 days off.  This allowed me to get my calf/foot sortred and taped by my amazing sports therapist Pamela Loch.  It might have been an hour of discomfort, and bloody sore, but with the heavy schedule the previous two weeks it was necessary as my plantar faciatis was starting to play up.  This really flares up when I first get out of bed and am limping for 10 minutes before it settles down. Therefore having a easier week with only 5 runs and 44 kms felt effortless.
Having said effortless, my first run was with my much younger neighbour who bounces along like Tigger and full of beans.  It was a 9k run (122m gain) and ended up my fastest this year with an average speed of 5:05 mins per km.Whilst I enjoyed it, on reflection it wasn't what I was meant to have done and it made me realise I need to stick with the plan, which is still all about getting my heart rate down.
On Friday I ran with my nephew and my pace was 5:43 min per km but my average heart rate was 153 with a max of 171 bpm.  There was 172m of gain and some was on trail but this HR was much higher than my target of 135-145.
Today was a short 6 km run with a 94m gain, 5:26 min per km and my heart rate averaged 122 (max 141).  That's more like it and it felt effortless.
My total stats for February was 269km of running with 4,363m of ascent.
The lesson I am taking away from my analysis is that I need to focus on what I need and while I enjoy running with partners, I need to be selfish about controlling the pace and not getting carried away.  Yes I can run faster but that's not doing me any good based on my goal - 6 marathons in 7 days in the Romanian mountains.  My coach keeps telling me to slow down and it's not easy easpecially on the down hills.  But she's right so I am going to have to be more disciplined and ignore how I look running at "granny pace".
Train at the pace/distance/terrain/ascent that is relevant for the goals you have set.  It may be different from your pals and as we're in lockdown, maybe now is the time to get the relevant training done.  My journey continues and I'm looking forward to the early morning runs now it's brighter and reducing the number of layers I'm wearing.  Get out there whether you're walking, running or cycling - enjoy.

Trust the data

In last weeks blog I wrote about training tired and did something I don't normally do, I told you about my next couple of sessions - rookie error!  Tempting fate.  On Sunday night my coach said she'd been looking at my numbers and there were a couple that were too near the limit she doesn't like me going over to avoid injury or too much fatigue.  As a result, Monday became a day off and my body appreciated the break as I was back on it on Tuesday and ran six days in a row.
This consistency of running helps me build the foundation as the distances get longer.  On Saturday I ran 16km (was actually 17 as my watch turned off after 1k) at a decent pace, for this stage in my season, followed by 24km on Sunday.  The 24k didn't turn into the 31k of last weekend but could have as we were caught out with a road closure,  even runners weren't allowed through and fortunately I consulted my phone and didn't go on instinct or it could have been much longer!
My diet seems to have gone ultra healthy in the last week and this is my body adapting to the fuel I need with the increased miles - burned 1,454 calories on that run today.  Maybe it's because spring starts tomorrow, I've no idea as it's not a deliberate shift but it happens every year.
Measuring your data, or having a coach monitor it, is important.  You should listen to your body but sometimes the data is shouting louder.  Avoiding injuries is key to having a good season and I don't want any time spent recouperating because I've over trained.  Remember rest is a training session and as soon as I've signed off, I'll be snoozing with my feet raised - one of my favourite training sessions!  Have a great week and stay safe.

Training tired

It's been another busy week at work and with training.  Normally I am a very early morning runner.  But with the dark mornings, no street lights where I live and the extremely cold weather meaning the roads were covered in snow and ice, I've been running during the day.  Last week the snow was washed away by the rain and the strong winds have made it painful when the rain hits my face.  However this weekend the mornings have become lighter and the sun has made a welcome appearance.
The miles have been building and I'm running six days a week.  I have three gym sessions a week and do extra core strength exercises as well. 
The previous week my long run was 19km and yesterday it was meant to be 24km.  I ran with my pal and decided that I should take a back pack and a drink as I'd be over 2 hours.  I didn't have any gels but took some money in case I needed something during the run.  The forecast was that rain might arrive 2hrs in so I decided not to wear a waterproof as my two layers should be enough.  I hadn't ran the route I'd planned before but thought it was about 24km.  It probably was but less than half way through the run I decided to changed the route.  Big mistake.  Shortly afterwards I stopped for some coke which for me is like rocket fuel and just as well I did.  The slight detour I'd taken meant the distance was now 31 km - oops.  It also meant we caught the rain but by that time I was past caring, we just had to finish.  The good news was I was to complete the run with a heart rate of below 147 - it maxed at 148 with an average of 136 so I was really pleased with that result.  The extra long run had taken it's toll and I skipped my planned gym session and replaced it with eating as much food as I could get in me. The remainder of the day was spent lying down and resting.
This morning the sun was shining and it was a planned 9km and fortunately I knew the route, with no diversions!  My legs were heavy and heart rate higher due to the fatigue.  But I managed the run with no issues and when I came home I had some food and a short sleep.  Training tired is a deliberate strategy to help get my mind and body ready for the long distances I have planned over the summer.  You can't run 6 marathons in the mountains in 7 days without putting in serious back to back runs where you are pushing your body beyond what is normal, or comfortable.  Training tired has helped me achieve all my long distance races so I'll stick with the proven strategy.
And as  always happens when I start to up the distance, my diet unconsciously changes.  I've eaten healthier this weekend than any time I can remember in months.  It's driven by my body "craving" quality nutrients with no conscious effort from me.
Tomorrow is a 12 km run with a double gym session.  A recovery run on Tuesday before a day off Wednesday.  With the lighter mornings I am looking forward to getting back into my routing so my training is over before I start the day.  

Battling the elements

What a week its been.  Busy in all fronts.  It's been a tough week training in these wintery conditions.  Tough staying upright on the roads and trails and a few tricky moments along the way.  The wind has been bitterly cold and on Saturday I headed out for a 19km run with my pal Stu.  It was -4 but a strong wind meant that after a few Kms I couldn't feel my face and could hardly speak as my lips were numb.  It was tough run but it was good to get a decent distance at a reasonable pace.  I didn't feel tired after the run but on Sunday it was a diffent matter.  Perhaps the bottle of wine on Saturday night didn't help. 
Sunday was a real struggle and when my coach saw the stats, she told me to rest for the balance of the day- happy to follow those orders as my next day off training isn't till Wednesday and I have a 1 hour run tomorrow and double gym session.
The highlight of my week was taking part in a live webcast with Maggie's Cancer Centre in Lanakshire where we were celbrating the success of all the participants in the Maggie's 50 mile run challenge in January.  They raised just over £180,000 and I followed the progress during January of the runners and walkers.  They were inspirational and in one case the runner was undergoing chemo - WOW, just WOW.  It certainly inspired me to get out in the shit weather and get on with my training.  A lot of those taking part would never have considered running or walking 50 miles so their achievement is just incredible.
The weather forecast for next week is much warmer so hopefully that will be the end of the snow and ice.  I've got a day off on Wednesday from training and I'm really looking forward to it.  My body needs a rest.  I've said it before, preparing for 6 marathons in 7 days in the Romanian mountains is similar to tenderising a piece of meat.  Batter it, rest, batter it, rest and repeat.  This peace of meat is going to sleep tonight!