Change of seasons

I think we're lucky to live in a country where we have a definite change in seasons.  I remember over 40 years ago living in Greece and didn't see rain for 3 months, just blue skies and sunshine.  You'd think you'd love that but you can get bored of the same thing every day.  The first time it rained I danced in the street but my pal Seumas who had come over to visit me wasn't so pleased as it was his first day on holiday!
You also find, living in Scotland that if we get the weather we all want, we start complaining it's too hot!  So I welcome the cold weather that has arrived and today I saw my first snow of the season!
What I find more difficult is the lack of daylight.  My early morning runs are now all with a head torch and this morning I delayed it to allow the ground to clear of the snow and ice.  My point is it's now 5pm and it's pitch black outside so I try and adopt when I am training so that it's not always in the dark.  But as long as it's dry, there's nothing like a crisp cold evening run with your pals.  Even better if you take it off road into the forests where long shadows are cast and every so often you see eyes staring back at you from the bushes - normally wild life but I never hang around to check it out.
The secret is what you wear.  I've adopted gloves and a hat this week.  Still in shorts but 3 layers on top as we're down around 2 degrees.  As long as your extremities are covered you're normally ok but I don't think it will be long before the running tights are out.  I also need to get some gloves for the gym because the cold bars really do chill my hands to the extent they hurt.
If the roads get very icy I'll start using the treadmill but I need to make a bigger effort to travel to Tollcross and get on the Stairmaster which will be so beneficial for next season.  The hard work in the gym is essential so while the running miles are down, the gym work is essential.  If you can find a training partner I think that helps as you can do sets together or have a virtual partner where you check up on each others progress and motivate each other to push yourself hard.  Being held accountable for your training always yields better results.
Embrace the change in season, wear the right gear to suit the conditions and remember the shortest day of the year is only 24 days away and then the daylight will increase!!!

Dare to dream

It's been a very busy week when work and life had to be carefully planned and training reduced.  I spent 3 nights in different hotels and had some lovely food, the odd glass of wine and even managed a night at the theatre!  So training took a back seat although every session had a purpose and was important.
This morning I was running with my pal Stu on a nice easy paced 10km.  The temperature was 3 degrees so gloves were essential despite the bright golden sun in the blue sky and it was icy under foot - something we'll need to get used to in the coming months.  I was focused on my heart rate making sure it stayed below 147 bpm which it did so I was happy with the result.
Running a slow pace in a relatively short distance got me thinking about my first race (125km) in just over 4 months.  How do you go from 10km to125km in such a short period of time and 3 months later run 250km?  It's a question I ask myself at this stage in the season every year.
The answer is in the first instance you need to "dare to dream".  You have to set unrealistic targets - if they are realistic and achievable then they are not testing you to your limits.  Dare to dream, set the bar high and do everything within your power to achieve it.  If you set the bar low then hit it you'll either be disappointed or you're kidding yourself on.  You need a detailed plan and someone to hold you accountable for it to work.
Of course you are taking a risk when you dare to dream but life with no risk is like driving in 2nd gear - it's slow and boring, You need to get into "overdrive" (or 7th gear for the younger readers!) and enjoy the excitement of the journey.  There will be bumps on the road but think of it as skiing down a black run.  You hit an unforeseen bump you adjust, recover and continue down the hill. 
After my run I had a gym session to do and while I really didn't feel like it I forced  myself to get it done.  As always with the session you are dreading, it was brilliant.  The gym work is really starting to show with improved results and I know that come March/April I will be stronger and more flexible.  It's all part of the plan to smash my unrealistic goals.  Why not "dust down" your goals and ask are the really stretching?  If not then dare to dream and smash any limitations you may have set unconsciously.

Positive self talk

In many ways, you dictate your own outcomes by the mindset you adopt.  If you think you can't do it then guess what, you are probably right as you have preprogrammed failure into your head.  Words like "try" really don't do you any favours e.g. I'll "try" and get a sub 3hr 45 marathon or a 22 min 5km.  Your "self talk" is vitally important as it sets the expectation from which everything else follows.  If you "try" to beat that target, when you are at a training session 6 months out from the event then you can take a more relaxed approach and maybe only do 7 hill reps rather than 10 because it's ok the event isn't for six months.  That is the effect the word "try" has on your training which will then be replicated on your event because cut that corner once, and you'll repeat that behaviour again.
So every session counts and you need to make the most of them even if things don't go to plan.
The other day I was running through the leaves in the "Big Wood" when I tripped on a hidden branch and took a tumble.  I ended up with a mouth full of moss, it could have been worse, and my arse sticking up in the air - I had to laugh and fortunately nobody was around to see me.  I brushed myself down and got my breath back then walked the next section as my HR was on the max target but on the downhill it suddenly started increasing, while I was walking FFS!  I decided to ignore the disappointment of the HR reading and just run at a slower pace and enjoy the rest of the run.  The alternative was to give up which of course would have been the worst outcome.
Low and behold the next day I ran in the "Big Wood" again and my HR was well within the target range so I was very happy.  Yes the HR is frustrating but I believe what I'm being told to do by my coach Genevieve.  She has coached me for long enough that she knows how my body will respond and with that knowledge I can face the challenges with a positive frame of mind backed up with the all important positive self talk.  So the next time you hear yourself say "I'll give that a try" please reframe it to allow your mind to process the challenge from the beginning in a positive way.  Go smash those goals and get ready for 2022 which is going to be an amazing year.

Running makes me feel so alive

The last few weeks haven't been my best when it comes to running as I've struggled with my heart rate to such an extent, I was beginning to wonder if there was an issue!  Where I live is hilly and trying to keep a low heart rate isn't easy especially when I'm not "race fit" but I've no reason to be so I should cut myself some slack.
My weekly distance has reduced as has the number of runs in the week.  I have deliberately ran on flatter courses to allow my HR to stay lower but there's no logic to it - it's frustrating.  Yesterday I had a lovely run despite the wind and rain - I felt so alive running at a reasonable pace and I ignored my HR.  While it was still higher than my target, it has come down and it was a fabulous run - I loved it and that was my message in my last blog.  Go enjoy your training, it should never be a drag and we're so lucky to be able to do it.  You only really appreciate it when you're ill or incapacitated and today a FB memory popped up from 2 years ago where I was starting to walk a mile after my hernia operation.  A timely reminder
I've have a confession that this weekend was a bit boozy.  Friends for dinner on Friday and Saturday night meant I was a bit fuzzy headed when I woke this morning.  A "hangover walk" of 6.5km helped clear my head but despite a low heart rate during the walk, Garmin was telling me to take 48 hours recovery!  Garmin doesn't know my coach!! I ignored that and in the afternoon did a gym session then headed out for a run with  my pal Stu.  We headed into the Cathkin Braes which is a bit lumpy and ran nearly 12 km.  Cutting through the trees in the Big Wood with the bed of autumn leave under our feet was really special.  One of those runs that stands out as special because we could have kept running all day. Running definitely makes me feel alive and the sooner I can get back into the mountains the better because that really is a "rarified atmosphere" which is so special.  If you find something that makes you feel alive, go do it!