Accountability

I'm always on the lookout for material for my weekly blog.  I would be a bit boring if it was just about my training although I do include it as there is an interest out there as to what get's me to the start and finish line if some of my big races.  So I was grateful to a friend the other day that wrote to me looking for some advice and I'm sure we can all relate to his situation.  
A new job involving travel and a house move have meant he hadn't been able to train as normal and after more than a year he's demotivated and not happy at having put on a few pounds.  He follows my blog and knows I use a coach and wanted to know how it worked.  He recognised that not being accountable to anyone made it easy to miss a training session but that then leads to more sessions being missed as it almost becomes "acceptable".  It's not helped while in lockdown and the various restrictions that this presents but he was "wallowing in his puddle" but aware he needed to change his approach.
Accountability can come in different forms and works differently for different people.  For me having a written down training plan with goals within each session keeps me focused.  Knowing that my coach will see my results also makes sure that I give it my best.  Finally I blog about my activities and wouldn't like to have to report back to you that I've failed and not achieved what I'd set out to achieve.  Over the years there has been many opportunities where I could have quit but the thought of writing a blog about it and knowing I'd led down Maggies Cancer Centres who I raise money for, kept me going.  The most recent one was in the Tahoe 200 and when I started the race I was in great shape.  24 miles later I was ready to quit despite 2 years of preparation.  Fortunately my wife was unexpectantly at the check point (nobody was meant to have been there) and was able to talk me round which got me to the next checkpoint and the rest is history.  But at that point I was bust and felt awful with the altitude and the dust I'd been breathing in on the way to the summit.  Being accountable made me press on.
Having team mates to train with, physically or virtually also helps.  This week has had some epic sessions where knowing I was with my team mates made me raise my game.  This mornings 1 hour Zwift session was a great example.  Having done a short hill reps run just before the bike, I really didn't feel in the mood.  Even during the session I was clock watching hoping it would be over but as the finish line came into site we all started sprinting for it and the effort that went into that was incredible.  I could hardly unclip and get myself off the bike at the end but was pleased I had hung on throughout the session.
Being accountable to someone or to a group you train with improves performance - fact.  If you're struggling with your motivation or want to step your game up, either get a coach you can work with or find a club where you know you will be pushed.  Make it part of your life rather than an add on which is easy to drop and most of all enjoy it.

Chasing the hare!

 Many many years ago I was invited to Shawfield Stadium in Glasgow to watch Greyhound racing.  I was fascinated by the speed of the greyhounds as they chased a hare (not a real one) round the track.  As soon as the hare went over the finish line and stopped, the race was over and the speeding greyhounds all stopped.  But what's that got to do with training? Quite a lot in my book as this weeks training has proven.
On a Wednesday night I usually train with the club for a "speed session" - short intervals runs, but faster that you'd normally run.  While you are always trying to improve on the week before, you're also aware of your team mates around you and trying to stay ahead of them or catching them up.  When you're hunting them down it's like the greyhound and the hare except you can overtake them in training or a race.  This Wednesday I couldn't make it so was given a session by my coach which was during my 45 min run I was to do faster intervals of 5/4/3/2/1 mins.  With no "hare" to chase the best you have is your Garmin to measure the time but it's not the same.  Still knowing these results would be viewed later by my coach meant I had to deliver a good result.
On Saturday we met at Chatelherault and there are some "hares" out that you don't bother with because if you try and catch them you'll blow up and end up slower than you would do if you paced your session more evenly.  But those "hares" give me something to aim for as we get through the winter and motivate me to work harder while I keep my "A race" in mind.  No point having a brilliant 10km time if I'm aiming to run 250 km - keep your eyes on the prize!
And today was more chasing the hare.  A zwift group ride.  My coach kept edging ahead of me and when I caught up, moved ahead again.  She knows me well and am sure it was deliberate as I pushed harder that I intended just to stay with her.  For the last 15 minutes I decided to pull away and leave nothing out there.  I pushed really hard as I shook of the "hare" and was not going to allow it to overtake me before the finish line.  
We need to be able to motivate ourselves when we are out on our own especially if our chosen races means you'll be spending time on our own.  But chasing the hare is definitely motivational and brings out the best in us.  Who would have thought all those years ago that greyhound racing would help me in later years! 

Every cloud has a silver lining

There's a saying, if you get lemons make lemonade.  Basically it means learn to make the most of the hand your dealt.  And in 2020 we've all be dealt a fairly challenging hand.  What started off as almost a novelty, lockdown working from home and running the business remotely, has now dragged on and we definitely have a "new norm" although it doesn't feel very normal.  But we have to adapt and get on with it.
I've trained as a triathlete for 12 years now and more recently I have moved to ultra running yet use the cross training as a way of reducing the strain on my body.  In the winter I'd reluctantly get on the turbo trainer (static bike) as I have always found it boring.  No matter what music I'd blare out to motivate me, unless I had an interesting session where I was completely focused on my "numbers/targets" for every minute I never looked forward to these sessions.
However the game changer has been Zwift.  An online cycling programme where I train with or race people all around the world.  Who knew I'd be motivated by an avatar.  My club organises a 16km TT every week and I go into it looking to push myself harder than I ever would if I was doing a normal turbo session.  I hunt down people in front of me and try and stay ahead of teammates.  At the weekend there is a "group ride" and the clever technology means you don't get dropped from your pals.
As for the results, I'm delighted with how my fitness has improved in the month I've been using it and it's also showing in my running especially my lower heart rate.  After some sessions, when I get off the bike my legs are shaking with the effort so I know they have worked hard and are getting stronger.
I'm also doing three gym sessions a week, another area I wouldn't normally be excited about - I'd happily just run, but that's not how you improve.  The repetitions are increasing and exercises that I couldn't have done 6 weeks ago, I am now getting through and feeling strong.  This will be critical for my race next year where I will be running in the mountains with a loaded rucksack which contains my food and supplies for a week.  I need to improve my core strength as well as my overall body strength but it's getting better.
So the cloud that has brought us lockdown can be looked at either negatively or with a positive spin and I prefer the latter.  Moaning about the current situation won't improve it but turning your lemons into lemonade can mean so real positive results by the changes you make.  Every cloud has a silver lining, if you look for it.  Online training can deliver the results in a safe environment.  Take care and stay safe out there.

Memory lane

What a week it's been.  Most of it dominated by the US election and now we wait to see if the constitution will be followed.....of course it will but there will be mayhem in the meantime.  I mention this in the passing only because the more important event today was Remembrance Day (the official date is 11 Nov) when we when we remember those that sacrificed their lives in war so we could enjoy our freedom today.  It certainly puts into perspective the challenge we have today battling Covid but the statistics on deaths show how horrendous being in a world war was.  In the words of Edwin Star, war what is it good for, absolutely nothing!
But why am I talking about history when this blog is normally about what happened in the last week of my training?  As you know we're moving house in the next month to our dream home which we've been building, not personally, over the last year.  We've lived in Strathaven for 30 years and our current house for 18 of those years.  That means there is a lot to clear out or pack up.  After my turbo group ride on Zwift this morning I was on "box packing duty".
The first rule is be ruthless.  If the item in "the big cupboard" hasn't been opened since you moved in, ditch it.  Easier said than done as I took a trip down memory lane when I got to the photo albums.  Who were these young people in the albums? Oh it's us BC - before children.  Then there were the press articles I'd saved covering me winning the Glasgow half marathon in 1995 when I was raising money for Yorkhill hospital to thank them for saving our first born.  The full story is I couldn't run on the day of the half marathon so I ran it the day before the race and got some publicity.
There were the martial art years where I dedicated myself for 11 years and before that I lived, slept and breathed tennis - became a pro coach and used to coach a national squad.  It made me reflect on how lucky I have been to take part in these activities and the wonderful people who I have met along the way.
It seems the older I get, the quicker time passes but today was a trip down memory lane which I enjoyed.  When I get to the new house I'l looking forward to opening these boxes and reliving the past 30 odd years and a week tonight we'll be celebrating 29 years off marriage - where did the time go?  Tick tock, make the most of it.

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.