Following on from last week's injury I've changed my routine. Regular yoga is helping my hamstring but it will require more time. I had the most amazing experience trying aerial yoga. Hanging upside down while being supported proved to be a great workout, as my abs were telling me for the next two days, and my back felt brand new. The core strength that it promotes will help my swimming, cycling and running.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
Monday, 4 November 2013
Sunday, 27 October 2013
Adapt when required
It's been a mixed week starting with success in the pool. A tough session was set for us and I felt strong all the way through it. It involved a lot of upper body work and I enjoyed the workout. Was this a break though? Time will tell.
But my ankle and hamstring were niggling so I booked an appointment with my Physio. I ran a cross country 10 k before I visited him just to get the sore bits hurting and they didn't disappoint me. The outcome is I will be taking it easy on the running for the next month while I stretch my hamstring out and strengthen my ankle and big toes. Yes, my big toes are causing me problems!The ankle could be serious with the miles I will be putting in over the winter so best to get it sorted.
So I need to adapt my training programme. More regular yoga, more time in the gym, on the turbo trainer and more swimming. As a result I went out to my workout room and set it up for the winter. The wind was howling and the rain battering off the glass doors which I love. It was like being outdoors but being indoors. I put the log burning stove on and layer out my yoga matt. 30 minutes late I felt great.
Perhaps this change in direction with the training will give me extra motivation to get in better shape so I can avoid these annoying injuries? The change of routing I think will also keep me motivated. Bring it on!
But my ankle and hamstring were niggling so I booked an appointment with my Physio. I ran a cross country 10 k before I visited him just to get the sore bits hurting and they didn't disappoint me. The outcome is I will be taking it easy on the running for the next month while I stretch my hamstring out and strengthen my ankle and big toes. Yes, my big toes are causing me problems!The ankle could be serious with the miles I will be putting in over the winter so best to get it sorted.
So I need to adapt my training programme. More regular yoga, more time in the gym, on the turbo trainer and more swimming. As a result I went out to my workout room and set it up for the winter. The wind was howling and the rain battering off the glass doors which I love. It was like being outdoors but being indoors. I put the log burning stove on and layer out my yoga matt. 30 minutes late I felt great.
Perhaps this change in direction with the training will give me extra motivation to get in better shape so I can avoid these annoying injuries? The change of routing I think will also keep me motivated. Bring it on!
Sunday, 20 October 2013
Mentally challenging
Last week wasn't my best training week with a dose of man flu but I stuck in at my yoga, until I tweaked my back and calf! Perhaps when my body is saying it needs a break to recover, I should listen! So off for a sports massage to get me sorted and that was real fun. But it was another reminder how important it is to have a "maintenance programme" to keep the body in tip top condition. So today I went out for Cross country run and make sure everything was in working order and....it was.
A question I am often asked is how can I run such long distances or keep going in an endurance event and this got me thinking when I was out the other day. I had just completed 13 miles and was feeling good. But in 6 months time I will be running 53 miles. So that means I need to repeat that run another three times! Does it seem possible? Off course it is. But it's how I approach it mentally that makes the difference. My way, and I stress it's mine so it may not work for you, is not to think of it as "could I do that another three times"? I programme my mind on the end goal and set some milestones along the way. To give you an example, if I turn up at the pool with a set programme e.g. 4 x 500m with a target time, then that is what I do. But if I turned up with no plan and then think I'll go for 4 x 500 then my mind doesn't have time to prepare and it's generally a poor session.
For the 53 mile ultra I will have been over the total course before the event, split it into stages and anticipated where it will be tough. I will spend as much time preparing my mind, visualising my training and visualing the day. Posting my progress also keeps me motivated as I have to deliver what I've promised.
I've also decided on my 70.3 Ironman for 2014 and it's the Avenger triathlon in June. Having decided that it's already got me more focused on what needs to happen before the Highland Fling, how long I need to recover and how to prepare for the 70.3 because the last one I did ended up as a DNF because of poor preparation - that won't happen again.
And just to top it all off, in 2015 I will be completing 160 miles in 4 days across the White desert in Egypt. That just raises the stakes to a higher level but the preparation will be exactly the same. I hope you continue to follow my journey as your support means so much to me. Thanks.
A question I am often asked is how can I run such long distances or keep going in an endurance event and this got me thinking when I was out the other day. I had just completed 13 miles and was feeling good. But in 6 months time I will be running 53 miles. So that means I need to repeat that run another three times! Does it seem possible? Off course it is. But it's how I approach it mentally that makes the difference. My way, and I stress it's mine so it may not work for you, is not to think of it as "could I do that another three times"? I programme my mind on the end goal and set some milestones along the way. To give you an example, if I turn up at the pool with a set programme e.g. 4 x 500m with a target time, then that is what I do. But if I turned up with no plan and then think I'll go for 4 x 500 then my mind doesn't have time to prepare and it's generally a poor session.
For the 53 mile ultra I will have been over the total course before the event, split it into stages and anticipated where it will be tough. I will spend as much time preparing my mind, visualising my training and visualing the day. Posting my progress also keeps me motivated as I have to deliver what I've promised.
I've also decided on my 70.3 Ironman for 2014 and it's the Avenger triathlon in June. Having decided that it's already got me more focused on what needs to happen before the Highland Fling, how long I need to recover and how to prepare for the 70.3 because the last one I did ended up as a DNF because of poor preparation - that won't happen again.
And just to top it all off, in 2015 I will be completing 160 miles in 4 days across the White desert in Egypt. That just raises the stakes to a higher level but the preparation will be exactly the same. I hope you continue to follow my journey as your support means so much to me. Thanks.
Tuesday, 15 October 2013
Yoga is life changing!
It's been a good week for training with tough swim and run sessions. But the highlight was my first 1:1 yoga session since MdS in April with my instructor. I had asked for the session to focus in on my weaknesses rather than going through the Ashtanga series and that is what she delivered. WOW - it was amazing. I spend longer in the positions, none of which I had ever done before, and found myself "sweating like a Glaswegien watching Crime Watch". It was unbelievable. What is it about yoga that makes you feel so alive? Physically and mentally it is so invigorating.
Unfortuantely after 13 miles running on Sunday my hamstring is playing up as it had been the week before. That's a reminder that I need to be practicing yoga at least 4 times a week in order to prevent this type of injury. When preparing for MdS, which was heavy duty running, I didn't have any hamstring problems so I need to be more focused and disciplined on my yoga.
This week I have succumed to "man flu" so I'll be taking it easy on the training to let my body recover. But an essential part of my recovery will be yoga. If you haven't tried it I'd encourage you to give it a go. It's life changing.
Unfortuantely after 13 miles running on Sunday my hamstring is playing up as it had been the week before. That's a reminder that I need to be practicing yoga at least 4 times a week in order to prevent this type of injury. When preparing for MdS, which was heavy duty running, I didn't have any hamstring problems so I need to be more focused and disciplined on my yoga.
This week I have succumed to "man flu" so I'll be taking it easy on the training to let my body recover. But an essential part of my recovery will be yoga. If you haven't tried it I'd encourage you to give it a go. It's life changing.
Sunday, 6 October 2013
The goal is now set (in stone!)
9 minutes ago entries for the Highland Fling. A 53 mile ultra marathon starting north of Glasgow and finishing in Tyndrum. It follows the West Highland Way and is a toughie. Fortunately a number of the tartan army are getting together for the race but this time it won't be in the heat of the desert. So my training plan is taking shape as the focus is firmly on.
Two good swimming sessions this week left me feeling good but knackered. My swimming has improved in the last couple of months but I am going to go back to my coach for a check on my progress. I know my technique requires work and I don't want to be practising poor technique!
On Saturday I went for a trail run with my 16 year old son. He's an 800m runner but what an engine! He got me a PB but again I felt it afterwards as he pushed me hard. A sign that some speed work is required and certainly more regular running. So I've contacted my ultra running pals so I can tag along with them on some of their longer runs. Next season is just around the corner so let the serious training begin.
Two good swimming sessions this week left me feeling good but knackered. My swimming has improved in the last couple of months but I am going to go back to my coach for a check on my progress. I know my technique requires work and I don't want to be practising poor technique!
On Saturday I went for a trail run with my 16 year old son. He's an 800m runner but what an engine! He got me a PB but again I felt it afterwards as he pushed me hard. A sign that some speed work is required and certainly more regular running. So I've contacted my ultra running pals so I can tag along with them on some of their longer runs. Next season is just around the corner so let the serious training begin.
Sunday, 29 September 2013
Great training week
What a week this has been. In the pool on Tuesday and put through my paces with a couple of my worst drill exercises; kicking and stroke count. I had two experienced swimmers try and work out why I go nowhere when kicking other than tiring me out - still don't know why! However for the first time in 5 years I got somewhere positive with the stroke count. Perhaps it's my negative mindset that's been holding me back in that exercise or just time in the pool?
I took Friday off work to cycle the "5 ferries" challenge. The forecast was good but sadly didn't turn out that way. It was damp with poor visibility which was a shame as the scenery would have been stunning. 70 miles of brilliant cycling (18 miles to get to the start) with some challenging hills. Some of the steep descents on the wet roads were treacherous which was added to with wandering sheep! The brakes don't work too well at 40mph in those conditions! There was fantastic banter between my 5 riding buddies which made it a day to remember. How good it would have been on a sunny day.
On Saturday the weather improved and I did some speed running. Always running at the same pace doesn't improve your speed so I turned on the speed for a short hill course. Now I've got my benchmark I will be revisiting this course on a regular basis.
Today was an 11 mile trail run half of which was on a new trail for me. The weather was perfect and I was running at a reasonable pace with my Lanza Ironman pal Gareth. It makes a huge difference running with someone, especially if you are both working at the same pace and at the same time not wanting to show the other that you may be struggling at times! It's only natural but it improves your performance.
I will take tomorrow off although will be doing some yoga. And on Tuesday back in the pool. It's great to be back training more regularly with a goal in mind - 53 mile ultra race in April.
I took Friday off work to cycle the "5 ferries" challenge. The forecast was good but sadly didn't turn out that way. It was damp with poor visibility which was a shame as the scenery would have been stunning. 70 miles of brilliant cycling (18 miles to get to the start) with some challenging hills. Some of the steep descents on the wet roads were treacherous which was added to with wandering sheep! The brakes don't work too well at 40mph in those conditions! There was fantastic banter between my 5 riding buddies which made it a day to remember. How good it would have been on a sunny day.
On Saturday the weather improved and I did some speed running. Always running at the same pace doesn't improve your speed so I turned on the speed for a short hill course. Now I've got my benchmark I will be revisiting this course on a regular basis.
Today was an 11 mile trail run half of which was on a new trail for me. The weather was perfect and I was running at a reasonable pace with my Lanza Ironman pal Gareth. It makes a huge difference running with someone, especially if you are both working at the same pace and at the same time not wanting to show the other that you may be struggling at times! It's only natural but it improves your performance.
I will take tomorrow off although will be doing some yoga. And on Tuesday back in the pool. It's great to be back training more regularly with a goal in mind - 53 mile ultra race in April.
Monday, 23 September 2013
Time to celebrate
It's been a great week in so many ways. Two great swimming a sessions where I felt like progress was being made, a tough 45 mile bike ride and two fantastic runs, both of which took place on Sunday! Lets start with the runs. After a night out on the "tiles", details in a minute, I ran 11 miles along a route I drive 5 days a week, to pick up my car from Saturday night.
Running 11 miles isn't an issue but when you are running from point A to point B going through towns you know, it felt different and travelling it in a car you give no thought to the hills. But I had to keep reminding myself, it's just 11 miles ignore the fact it's point A to B.
Having recovered from that, my daughter wanted to go out running! It was only 3k but she wanted a PB so I pulled on my shoes, again, and off we went. She is such a natural runner & I can see I am going to have to do some speed work to keep up with her - in time.
But on Saturday night my triathlon club celebrated all the medals earned during the year by the athletes. Curry, beer and wine was had with lots of laughter. There was a whole range of achievements which represented milestones to those involved - brilliant. It was a night off and we all enjoyed it but back to training the next day because we've plans for 2014. It's been a good week and tomorrow is a rest day, apart from going back to work. I hope you all have a great week.
Running 11 miles isn't an issue but when you are running from point A to point B going through towns you know, it felt different and travelling it in a car you give no thought to the hills. But I had to keep reminding myself, it's just 11 miles ignore the fact it's point A to B.
Having recovered from that, my daughter wanted to go out running! It was only 3k but she wanted a PB so I pulled on my shoes, again, and off we went. She is such a natural runner & I can see I am going to have to do some speed work to keep up with her - in time.
But on Saturday night my triathlon club celebrated all the medals earned during the year by the athletes. Curry, beer and wine was had with lots of laughter. There was a whole range of achievements which represented milestones to those involved - brilliant. It was a night off and we all enjoyed it but back to training the next day because we've plans for 2014. It's been a good week and tomorrow is a rest day, apart from going back to work. I hope you all have a great week.
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