After Sunday's tough run I woke on Monday feeling surprisingly good. The compression gear I had worn for 12 hours had served it's purpose and promoted a faster recover - it really works. But what about my Heart Rate Variance (HRV) reading. Following my red light (no training) on Saturday and a hard run on Sunday I didn't know what the result would be. Surprisingly it was green but a low I.e. Borderline number.
Monday is a rest day so again I was anxious to see the results this morning - green and a significant increase in the score meaning my recovery was complete. Happy boy because this meant I could go to swimming training tonight.
My day was a disaster with a few problems at the office followed by someone crashing into my car which was parked outside the office. I had left my swimming gear at home so I headed off to buy some new gear and the goggles were hopeless - someone lent me another pair otherwise I would have been as well without them. However it was a good session which required me to get my mind in the right place and stop thinking about the whole session as I was going up and down the lane. I kept repeating, just the next 100m, just the next 100m. Before I knew it the session was over and I felt great. Just as well because I will be back in the pool at 7am tomorrow. This will be my new weekly routine.
Tuesday, 21 January 2014
Sunday, 19 January 2014
Keeping bad company
It's been an interesting weekend. I was looking forward to long runs on Saturday & Sunday but when I tested my Heart Rate Variance (HRV) on Saturday it was a red light meaning rest, no training. I was really disappointed however I ignored it once before and ended up unable to train for a week so this time I rested. I did feel tired during the day but don't know if this was because of the red reading playing on my mind but I was hoping that the rest would allow me to run on Sunday.
This morning I got a green light so met up with the ultra runners. The group has people doing different mileage with people finishing at 13 miles and others going on. The problem that causes is the pace for the first 13 miles is higher than it would be for the 19.2 that three of us ended up doing. I ran the last with gritted teeth as I struggled to keep up with the experienced ultra runners Rosie Bell and Craig Hamilton but whenever it came to a hill it was like cutting a piece of string and I was going backwards. It was ugly running, any form I had was gone and this was all about getting the chimp in my head to shut the f@@k up. Runs like this hurt but running 53 miles isn't going to be without pain so you need runs where you have to dig deep. Today was one of those.
So I jumped in a hot bath when I got home, had I been a real man it would have been an ice bath. I pulled on my compression clothes to help speed up my recovery, got a recovery drink and started stuffing my face with protein. I'm feeling better already but tomorrow will definitely be a rest day. I wonder what my HRV will be? Green, Amber or Red. Time will tell but the bad company I am keeping is certainly pushing my boundaries! As someone once said, if it was easy everybody would do it!
This morning I got a green light so met up with the ultra runners. The group has people doing different mileage with people finishing at 13 miles and others going on. The problem that causes is the pace for the first 13 miles is higher than it would be for the 19.2 that three of us ended up doing. I ran the last with gritted teeth as I struggled to keep up with the experienced ultra runners Rosie Bell and Craig Hamilton but whenever it came to a hill it was like cutting a piece of string and I was going backwards. It was ugly running, any form I had was gone and this was all about getting the chimp in my head to shut the f@@k up. Runs like this hurt but running 53 miles isn't going to be without pain so you need runs where you have to dig deep. Today was one of those.
So I jumped in a hot bath when I got home, had I been a real man it would have been an ice bath. I pulled on my compression clothes to help speed up my recovery, got a recovery drink and started stuffing my face with protein. I'm feeling better already but tomorrow will definitely be a rest day. I wonder what my HRV will be? Green, Amber or Red. Time will tell but the bad company I am keeping is certainly pushing my boundaries! As someone once said, if it was easy everybody would do it!
Thursday, 16 January 2014
Moonlighting
Last night I saw a favourable weather forecast and thought, how can I take advantage of the conditions as most of my training is done in the rain these days? So I hatched a plan. Get up at 6am for a wee yoga session to warm me up for the run. Eat my porridge, pack my clothes for the office and put them in my wifes car so she could drop them off (handy working in the same office, sometimes!). At 7.30am take off into the darkness with two head torches. White at the front and red at the back.
It was a still morning with the sky changing from a mid-night blue as the full moon went down. I headed out onto a two lane A road (one lane for each direction) where the cars are doing 50/60 miles an hour and not expecting to see a runner in the dark. For 5km there is no pavement so I knew I was taking a risk - actually the pavements were covered in ice so it was debateable which was most risky!
I was lit up like a Xmas tree with my hiviz and lights but one "white van man" did manage to win the game of "chicken" and sent me diving for the verge. Another one over took a car so he was approaching me from behind - 1st I knew of it his wing mirror had narrowly missed my elbow!
The first half of the 20k run is hilly and mainly uphill so that was tough. I missed not having my running mates as this would have passed the time although would have made the risk on the 5k section unacceptable. The second half is downhill for a few miles before turning flat.
I arrived safely at the office in 1hr 43 mins so was pleased with my time. Showered and suited I spent the rest of the morning trying to cool down while apologising for the smell from my running kit! This run will be easier as the light mornings come in and it's a decent training distance as I try and get my weekly mileage up.
When I get home tonight I will need to stretch out as tomorrow at 6.30am I will be getting put through my paces by my yoga teacher and this definately is the hardest workout of the week.
It was a still morning with the sky changing from a mid-night blue as the full moon went down. I headed out onto a two lane A road (one lane for each direction) where the cars are doing 50/60 miles an hour and not expecting to see a runner in the dark. For 5km there is no pavement so I knew I was taking a risk - actually the pavements were covered in ice so it was debateable which was most risky!
I was lit up like a Xmas tree with my hiviz and lights but one "white van man" did manage to win the game of "chicken" and sent me diving for the verge. Another one over took a car so he was approaching me from behind - 1st I knew of it his wing mirror had narrowly missed my elbow!
The first half of the 20k run is hilly and mainly uphill so that was tough. I missed not having my running mates as this would have passed the time although would have made the risk on the 5k section unacceptable. The second half is downhill for a few miles before turning flat.
I arrived safely at the office in 1hr 43 mins so was pleased with my time. Showered and suited I spent the rest of the morning trying to cool down while apologising for the smell from my running kit! This run will be easier as the light mornings come in and it's a decent training distance as I try and get my weekly mileage up.
When I get home tonight I will need to stretch out as tomorrow at 6.30am I will be getting put through my paces by my yoga teacher and this definately is the hardest workout of the week.
Tuesday, 14 January 2014
Never give up, never
Tonight's training was a swimming session with the Tri club. The pool was busy so it was a bit like swimming in a washing machine at times with a few punches been thrown - not deliberately. 20 minutes in I was breathing out my backside and wanted to give up. I knew what was to follow but thinking about that made me doubt I could get through the session.
So I had to have a good "talk with myself". Take it one length at a time, don't think about the total session and ease off the pace slightly. It was tough, very tough. But I got through it. It wasn't pretty but my objective was to get through the session no matter how hard. It is sessions like these that toughen you up. It doesn't make you a better swimmer but mentally it makes you a more determined and tougher athlete. The more sessions like this improves your mental toughness and in the end that is what will get me through my scheduled events this year. Bring it on.
So I had to have a good "talk with myself". Take it one length at a time, don't think about the total session and ease off the pace slightly. It was tough, very tough. But I got through it. It wasn't pretty but my objective was to get through the session no matter how hard. It is sessions like these that toughen you up. It doesn't make you a better swimmer but mentally it makes you a more determined and tougher athlete. The more sessions like this improves your mental toughness and in the end that is what will get me through my scheduled events this year. Bring it on.
Monday, 13 January 2014
Yoga to the rescue
After yesterday's 16.6 miles, I got out of the car like an old man to get the groceries. Naturally you stiffen up, but going from 10 miles of hard trail running and increasing the distance by 70% is not to be recommended. The normal weekly increase in mileage is 10%. But for the second season in a row with an early season "A" race, I really do not have a choice. Fortunately I've been here before so my body can cope to a certain degree.
I spent the rest of the day eating or resting so when I headed off for an early night I knew I'd be stiff in the morning and had to do something about it. At 6.30am I rolled out my yoga mat and the first few sun salutations weren't comfortable. However 30 minutes later I was bounding up the stairs feeling fantastic.
As I headed out to the office I realised just how good I felt. I was alive and this must be as a result of my training becoming more regular and the effort increasing. As long as I mix this with good food, regular hydration (of the non-alcoholic type!), rest, plenty of sleep and regular yoga then I will be top condition for what lies ahead. That's my top tip for the SEASON!
I spent the rest of the day eating or resting so when I headed off for an early night I knew I'd be stiff in the morning and had to do something about it. At 6.30am I rolled out my yoga mat and the first few sun salutations weren't comfortable. However 30 minutes later I was bounding up the stairs feeling fantastic.
As I headed out to the office I realised just how good I felt. I was alive and this must be as a result of my training becoming more regular and the effort increasing. As long as I mix this with good food, regular hydration (of the non-alcoholic type!), rest, plenty of sleep and regular yoga then I will be top condition for what lies ahead. That's my top tip for the SEASON!
Sunday, 12 January 2014
Running with the ultras
This morning was cold and icy but I knew I had to meet up at 9am with a group of ultra runners that will help me get my mileage up. Last night I had my 3rd night out in a row but managed 7.5 hours sleep and hadn't had anything to drink so I wonka up refreshed. Took my daughter to horse riding at 8, did a short yoga warm up, stuffed down some porridge and headed out to meet my pals.
15 of us headed out and it started with a nice easy pace - I knew that wouldn't last. Some stayed for 10 miles, others for 13 miles but 3 of us kept on for 17 miles. The pace picked up for a few miles towards the end and my lack of mileage showed. It also struck me that in 100 days time I will be running 3 times that distance! But all the way round I was quizzing my experienced friends, picking up tips on how to handle the feed stations and what to wear to carry my gels and drinks. Preparation is so important.
I'm now recovering on the couch having stuffed my face with food And am watching the football. Tomorrow is a day off training although I think I'll need a yoga session to get my limbs moving more freely. It's been a good weekend in my training plan but it also reminds me how much more I need to do.
15 of us headed out and it started with a nice easy pace - I knew that wouldn't last. Some stayed for 10 miles, others for 13 miles but 3 of us kept on for 17 miles. The pace picked up for a few miles towards the end and my lack of mileage showed. It also struck me that in 100 days time I will be running 3 times that distance! But all the way round I was quizzing my experienced friends, picking up tips on how to handle the feed stations and what to wear to carry my gels and drinks. Preparation is so important.
I'm now recovering on the couch having stuffed my face with food And am watching the football. Tomorrow is a day off training although I think I'll need a yoga session to get my limbs moving more freely. It's been a good weekend in my training plan but it also reminds me how much more I need to do.
Saturday, 11 January 2014
Getting there
On Friday I had an unexpected training session on my bike. In the last year I haven't been cycling much as I prepared for MdS. When I got back from the desert I went out on a few group rides but wasn't fit enough to keep up with them so found it frustrating. As I have a 70.3 ironman in June I will need to get the miles in but the ice is making it impossible to get outside on the bike. But on Friday I had to pick my car up having been at a funeral the day before so I decided to bike the 15 miles.
As soon as I was ready to go the rain started and just got heavier. But I was pleasantly surprised as to how much I enjoyed being back on the bike, even it meant dodging the puddles in case a pot hole was under it and avoiding the drivers who didn't seem to see me despite being lit up like a Xmas tree! I think more turbo training is required before I venture out on the group ride.
Today I was back on the trail running through the trees. It was way too icy to risk going out on the road. I felt good but I restricted it to 10 miles as tomorrow I should be going on with the ultra runners for a longer run. I'm hoping to pick up some tips on my next race so I can start running with the appropriate gear such as a running vest (mini rucksack) to carry my bottles, food and extra clothes. I know from my MdS experience how important it is to get the right gear, test it and get used to running with it. Can't wait to get back running with these experienced long distance runners as it's quite different to what I'm used to.
As soon as I was ready to go the rain started and just got heavier. But I was pleasantly surprised as to how much I enjoyed being back on the bike, even it meant dodging the puddles in case a pot hole was under it and avoiding the drivers who didn't seem to see me despite being lit up like a Xmas tree! I think more turbo training is required before I venture out on the group ride.
Today I was back on the trail running through the trees. It was way too icy to risk going out on the road. I felt good but I restricted it to 10 miles as tomorrow I should be going on with the ultra runners for a longer run. I'm hoping to pick up some tips on my next race so I can start running with the appropriate gear such as a running vest (mini rucksack) to carry my bottles, food and extra clothes. I know from my MdS experience how important it is to get the right gear, test it and get used to running with it. Can't wait to get back running with these experienced long distance runners as it's quite different to what I'm used to.
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