When I first started training for Ironman in 2010 I relied heavily on my heart rate monitor. Every bike and run session was based on my heart rate. However by 2012 I had moved away from heart rate and went to time based targets. After all I could tell what my heart rate was without the monitor. Last year I was using it again but the readings from the garmin were so erratic it was a waste of time. But recently I've been struggling controlling my heart rate so I bought a new heart rate strap and it's solved the problem. Now I've got accurate results although I don't use it in the pool.
After 2 weeks out of the pool, for various reasons, I went back this week and had two good sessions. Swimming provides me with a number of benefits; it eases my legs after big miles at the weekend, it's good for my breathing, it's a good workout and, as I have a 10km swim In September - it's necessary.
On Saturday I went out for 15 miles (3 laps) trail running on my own. My max heart rate based on age is 168 (I know this isn't accurate but it's a starting point). The previous weekend I was constantly at 170 and eventually hit the wall. So I thought I'd try and stay between 135-150 and if I got to 158 I'd walk until it reduced. The undulating terrain at Chatelherault (425 ft of assent in every lap) means your heart rate will vary but the longer you run, the more your heart rate increases. So by lap 3 I was doing a bit more walking on the hills. My average km per min time was 6.29. In reality this meant I was 2 mins per lap slower than normal but I could live with that.
Today I had company and the guys stayed at my pace. 4 laps meant the average time slipped to 6.38 per km however I need to remind myself that completing 53 miles across tougher terrain will be at a slower pace. 3hrs 25 mins won't compare to 12-13 hours. All I am doing is building the miles and doing back to back long sessions. I won't be going over 30 miles before April 26th in one go, it's more about preparing my legs and my mind. Again my nutrition was right but I need more fluids onboard as I am dehydrated after 20 miles.
For me the training on heart rate is working for me. It's slowing me down and making sure I am not exhausting myself. It's fantastic having a stretching goal to aim at - I'm loving the miles!
Sunday, 16 March 2014
Wednesday, 12 March 2014
Leaving the Wall behind!
Saturday's hitting the wall experience wasn't nice but I've been reflecting on why it happened and how to recover from it. I'm putting the why down to a head cold and poor nutrition on the day. The HRV results may have been green on Saturday morning but the score was low. My nutrition was rubbish in that I should have been taking regular gels or food to keep my blood sugar level up so I'm not making that mistake again.
Obviously I was a wreck on Sunday and took the Monday off as I usually do. I decided to ease myself back into training rather than make up for the lost miles at the weekend. Last night I did my weekly group swim session and that always pushes me as I want to stay up with the other swimmers in my lane. It had been 2 weeks since I swam so I knew I'd have to dig in to stay with them but I managed it - just!
This morning the alarm went off at 5.45am as I was due to swim again but as I looked at the frost outside I was sorely tempted to stay under the warm covers. But what would I have said in my blog and after all I've had a couple of easy weeks training so I threw my legs out of bed and followed them.
I knew I'd be the only one at the pool this morning but that meant I had the lane to myself and could do what I wanted. I quickly pulled a session together and completed it. I felt good but in truth knew if someone else had been in the lane with me I may have pushed it a wee bit harder. Don't get me wrong, I was breathing hard with the intervals and sprints but the stop watch doesn't lie. My times were getting slower during the session. But at least I wasn't lying in my bed.
The temperature outside was -0.5 degrees but the sum was blazing in the blue sky so down with the roof on the car and enjoy the fresh air which tells me - I am alive and kicking!
Obviously I was a wreck on Sunday and took the Monday off as I usually do. I decided to ease myself back into training rather than make up for the lost miles at the weekend. Last night I did my weekly group swim session and that always pushes me as I want to stay up with the other swimmers in my lane. It had been 2 weeks since I swam so I knew I'd have to dig in to stay with them but I managed it - just!
This morning the alarm went off at 5.45am as I was due to swim again but as I looked at the frost outside I was sorely tempted to stay under the warm covers. But what would I have said in my blog and after all I've had a couple of easy weeks training so I threw my legs out of bed and followed them.
I knew I'd be the only one at the pool this morning but that meant I had the lane to myself and could do what I wanted. I quickly pulled a session together and completed it. I felt good but in truth knew if someone else had been in the lane with me I may have pushed it a wee bit harder. Don't get me wrong, I was breathing hard with the intervals and sprints but the stop watch doesn't lie. My times were getting slower during the session. But at least I wasn't lying in my bed.
The temperature outside was -0.5 degrees but the sum was blazing in the blue sky so down with the roof on the car and enjoy the fresh air which tells me - I am alive and kicking!
Sunday, 9 March 2014
Hitting the wall
Does technology make me a hypochondriac or give me a more scientific approach to my training? After last weekends back to back 20 mile trail runs I was knackered. As always I took the Monday off training and got an amber light on my heart rate variance (HRV) app which meant I would need to have taken any training easy anyway. But on Tuesday the HRV was red so definitely no training. The same was repeated on Wednesday and I certainly was suffering from a head cold so I though better take the rest. Sports massage on Thursday so I didn't want to do any training although I had a green light and I had a funeral on Friday so wasn't really up for it.
On Saturday I went out with two experienced ultra runners to run probably the toughest section of the Highland Fling from Rowardennan up the east side of the loch. I had purchased a new heart rate strap for my garmin as I wanted to see how high my heart rate was when running. This stretch of the run involves clambering over rocks and it's easy to see where time is lost. It's hard to average walking pace at times with all the ups, down, tree routes, bog and a new hazard - the waves crashing against the path. The white horses were riding high and at one stage actually came onto the path. You can't really enjoy the spectacular scenery while moving or else you'll fall. I managed that twice; once straining my hamstring as I tried to stop my fall and the other time going down full length. I was attempting this 9.5 mile out and back with fresh legs so I hate to think what it will be like with 30 miles in them on the day.
We set off too fast, when will I learn, and it's a hard uphill start. When my heart rate reached 170 I walked but was it because I was tired from last weekend, was it the head cold, or were we just going too fast. In the end I think the technology was telling me to back off and I didn't listen. I struggled to eat and this eventually caught up on me when I "hit the wall". I had started to get thirsty and then got to a point where walking up hill was almost impossible. Rosie and Craig force fed me jelly babies and got some fuel into my body. Then they persuaded the chimp in my head that I could make it to the end so we ran/walked the last 4 miles. I can't tell you how many times I had "retired from running" during the four miles but it was plenty. Golf seemed like a fantastic alternative. However it's normal to feel this way if you haven't taken on enough fuel especially with what I am attempting to do. So it was a big learning day for me and I am so glad I have seen this part of the race before race day. The race plan is formulating in my head now, I can see it. But between now and the 'fling I need to get my nutrition nailed as I do not want to experience that feeling of the wall - ever again!
On Saturday I went out with two experienced ultra runners to run probably the toughest section of the Highland Fling from Rowardennan up the east side of the loch. I had purchased a new heart rate strap for my garmin as I wanted to see how high my heart rate was when running. This stretch of the run involves clambering over rocks and it's easy to see where time is lost. It's hard to average walking pace at times with all the ups, down, tree routes, bog and a new hazard - the waves crashing against the path. The white horses were riding high and at one stage actually came onto the path. You can't really enjoy the spectacular scenery while moving or else you'll fall. I managed that twice; once straining my hamstring as I tried to stop my fall and the other time going down full length. I was attempting this 9.5 mile out and back with fresh legs so I hate to think what it will be like with 30 miles in them on the day.
We set off too fast, when will I learn, and it's a hard uphill start. When my heart rate reached 170 I walked but was it because I was tired from last weekend, was it the head cold, or were we just going too fast. In the end I think the technology was telling me to back off and I didn't listen. I struggled to eat and this eventually caught up on me when I "hit the wall". I had started to get thirsty and then got to a point where walking up hill was almost impossible. Rosie and Craig force fed me jelly babies and got some fuel into my body. Then they persuaded the chimp in my head that I could make it to the end so we ran/walked the last 4 miles. I can't tell you how many times I had "retired from running" during the four miles but it was plenty. Golf seemed like a fantastic alternative. However it's normal to feel this way if you haven't taken on enough fuel especially with what I am attempting to do. So it was a big learning day for me and I am so glad I have seen this part of the race before race day. The race plan is formulating in my head now, I can see it. But between now and the 'fling I need to get my nutrition nailed as I do not want to experience that feeling of the wall - ever again!
Sunday, 2 March 2014
True grit
It's been a good week from a training point of view. 2 great swimming sessions where it looks like I'm getting faster in the water. I even learned to tumble turn although I'll wait till I perfect it before trying it in a busy lane. I think my fellow swimmers will be appreciative of that as I can turn and fire off like a torpedo, into the next lane!
This weekend I had set myself a target. 20 miles of trail running on the Saturday and repeat the same on the Sunday. I went out with two friends on Saturday but one of them is fast. He tried to slow down but after four tough laps he had improved my speed over 20 miles by 9 minutes from the previous week. I was completely shattered. After a protein drink, tea and a caramel wafer I tried to get up from the table - I could hardly walk. Not a good condition to be in for Sunday. I went through my recovery routine of food, hydration and compression clothing while resting all afternoon.
Today I got up with a few wee messages coming from my muscles but nothing too bad. I thought my heart rate variance monitor may have suggested I didn't train but it gave me the all clear. So I headed off for the trails.
I knew this session was going to hurt, there was no escaping it. But it was mentally an important session to have this box ticked with only 7 weeks to go. The first lap was fine, the second was starting to get tough. The thought going through my head on the third was that I had another lap to go when I was finished that one. I'd been at the front of the pack and my fellow runners were happy to run at my pace but on the forth lap two of them went ahead and the other two were slightly in front of me but helped get me across the line. My legs were shredded. It's important to train tired as that allows you to try and replicate what it will feel like running 53 miles without covering the distance.
Sitting in the café afterwards I looked like shit, according to my pals. But a protein drink, cup of tea and a caramel wafer and I started to feel better. Walking to the car was hard but betting out of it even harder - I was walking like a 90 year old! When I got home I was greeted with the news we were going out for lunch as a family. So my recovery was slightly different and apparently I was a bit grumpy but I managed through it.
Back to back long runs help build your physical and mental stamina. Setting tough targets and completing them are important so I feel I have achieved what I set out to do. One of the runners said I had "true grit" - either that or just mental! Now for a couple of days rest and a sports massage.
This weekend I had set myself a target. 20 miles of trail running on the Saturday and repeat the same on the Sunday. I went out with two friends on Saturday but one of them is fast. He tried to slow down but after four tough laps he had improved my speed over 20 miles by 9 minutes from the previous week. I was completely shattered. After a protein drink, tea and a caramel wafer I tried to get up from the table - I could hardly walk. Not a good condition to be in for Sunday. I went through my recovery routine of food, hydration and compression clothing while resting all afternoon.
Today I got up with a few wee messages coming from my muscles but nothing too bad. I thought my heart rate variance monitor may have suggested I didn't train but it gave me the all clear. So I headed off for the trails.
I knew this session was going to hurt, there was no escaping it. But it was mentally an important session to have this box ticked with only 7 weeks to go. The first lap was fine, the second was starting to get tough. The thought going through my head on the third was that I had another lap to go when I was finished that one. I'd been at the front of the pack and my fellow runners were happy to run at my pace but on the forth lap two of them went ahead and the other two were slightly in front of me but helped get me across the line. My legs were shredded. It's important to train tired as that allows you to try and replicate what it will feel like running 53 miles without covering the distance.
Sitting in the café afterwards I looked like shit, according to my pals. But a protein drink, cup of tea and a caramel wafer and I started to feel better. Walking to the car was hard but betting out of it even harder - I was walking like a 90 year old! When I got home I was greeted with the news we were going out for lunch as a family. So my recovery was slightly different and apparently I was a bit grumpy but I managed through it.
Back to back long runs help build your physical and mental stamina. Setting tough targets and completing them are important so I feel I have achieved what I set out to do. One of the runners said I had "true grit" - either that or just mental! Now for a couple of days rest and a sports massage.
Monday, 24 February 2014
One life, live it
We all get caught up in our own lives, part of which for me is training with a goal in mind. However a phone call on Friday informed me of a close friend had suffered a massive heart attack on holiday and died. 54 years old with plenty of dreams ahead of him and his family. It stopped me in my tracks. I was heart broken at the loss and can't even imagine what this loss will mean to his family. There is a phrase "you're a long time dead" and when I think about it, you are.
So on Saturday I went out for my 20 mile run and reflected on the news. How lucky am I? Healthy (as far as I am aware), fit and running through beautiful countryside breathing in fresh air. My goal might be an ultra marathon in 8 weeks time but that's just an event. But being able to go out and run, swim, cycle or enjoy time with my family has been brought sharply into focus and I am going to appreciate it more than ever before. It shouldn't take the sudden, unexpected death of someone close to make me wake up but as I said at the beginning, we all get caught up in our own lives. You've one life, live it! Enjoy every simple thing. Take time to smell the roses. Normal "service" will be resumed next week but for now my thoughts are with a family without a Dad.
So on Saturday I went out for my 20 mile run and reflected on the news. How lucky am I? Healthy (as far as I am aware), fit and running through beautiful countryside breathing in fresh air. My goal might be an ultra marathon in 8 weeks time but that's just an event. But being able to go out and run, swim, cycle or enjoy time with my family has been brought sharply into focus and I am going to appreciate it more than ever before. It shouldn't take the sudden, unexpected death of someone close to make me wake up but as I said at the beginning, we all get caught up in our own lives. You've one life, live it! Enjoy every simple thing. Take time to smell the roses. Normal "service" will be resumed next week but for now my thoughts are with a family without a Dad.
Wednesday, 19 February 2014
New Maggie's Centre
Today I was invited to a pre-opening event of the Maggies Cancer Caring Centre at Monklands General Hospital. What an unbelievable building - stunning. Draped in natural light it's the perfect setting for cancer suffers to receive advice, counselling, help in many different ways. It rejuvenates me to do everything possible to raise money for the charity. 10 people a week in Lanarkshire are diagnosed with cancer so the requirement for the facility is huge.
Colin Montgomery has been behind the fund raising and the centre will carry his late mother's name. I had a 5 minute chat with Colin who remembered me from the cutting the turf ceremony 18 months ago. He really comes across well especially when talking about something that is close to his heart. He was keen to hear how I'd got on in the desert and thinks I'm mental! He's not alone on that one but as I explained, it's perfectly normal what I do with the people I train with.
This morning at 7am I was back in the pool following last nights tough pool session. It seemed as though I had got faster which is encouraging considering the hard work I've been putting in. The key is constantly working on my technique and making sure I swim twice a week. Soon I'll be applying the same approach to my cycling which has suffered badly in the last two years so that's going to hurt!
Finally tHe chief executive of Maggie's invited me to swim in the Serpentine in London and I will certainly take her up on that when I am next in London. What an opportunity.
Colin Montgomery has been behind the fund raising and the centre will carry his late mother's name. I had a 5 minute chat with Colin who remembered me from the cutting the turf ceremony 18 months ago. He really comes across well especially when talking about something that is close to his heart. He was keen to hear how I'd got on in the desert and thinks I'm mental! He's not alone on that one but as I explained, it's perfectly normal what I do with the people I train with.
This morning at 7am I was back in the pool following last nights tough pool session. It seemed as though I had got faster which is encouraging considering the hard work I've been putting in. The key is constantly working on my technique and making sure I swim twice a week. Soon I'll be applying the same approach to my cycling which has suffered badly in the last two years so that's going to hurt!
Finally tHe chief executive of Maggie's invited me to swim in the Serpentine in London and I will certainly take her up on that when I am next in London. What an opportunity.
Monday, 17 February 2014
Breaking point
Last week was a busy one. So much so that my blog is late! Two good swim sessions had me busting my lungs but feeling that progress was being made. Swimming is reducing my chance of injury with my running, helps with the recovery for my legs and at the same time keeping me fit. I need to be ready for a 1.9km open water swim as part of a 70.3 ironman in June which I feel comfortable with and then the major 10km river swim in September. I can concern myself with that in the summer when regular open water swimming will start once the temperatures have risen but in the meantime just work on my technique rather than distance.
On Saturday I was short of time so went for a 10 mile "fast" run. It's difficult to get the old legs going fast when I am training them for an ultra but I was pleased with the result. On Sunday I was going to be doing 3 laps of Chatelherault with some friend but went early so I could get an extra lap in to total 20 miles. It was a beautiful day with a blue sky but you had to stay wrapped up. I was testing out my Ultimate Direction running vest which is like a minature rucksack. I need to carry 2 bottles with me on my training now due to the mileage and the bottles sit on your chest just like my MdS rucksack. However I couldn't work out how to get the water out without unscrewing the top. Knowing you have water but not wanting to stop to get it made me very thirsty and frustrated. But this is why you test any new equipment. A fellow runner said he had the same problem so I asked a friend who had one and he explained how the bottles work! The running vest didn't rub or bounce around so that was £100 well spent!
Sadly my shoes gave up on me - they'd reached breaking point! I hadn't noticed when running but they both split on the outside edge along the material. I'll be taking them back to the shop as they haven't done so many miles but this gives me a quandary as I need to be able to trust my footware.
My legs felt reasonably good this morning considering the hard trail miles which means they are getting conditioned (or tenderised!). My swimming for the next two days should have them ready for more running as the miles build up. I'm looking forward to more miles along the West Highland Way because it is so beautiful and just on my doorstep.
On Saturday I was short of time so went for a 10 mile "fast" run. It's difficult to get the old legs going fast when I am training them for an ultra but I was pleased with the result. On Sunday I was going to be doing 3 laps of Chatelherault with some friend but went early so I could get an extra lap in to total 20 miles. It was a beautiful day with a blue sky but you had to stay wrapped up. I was testing out my Ultimate Direction running vest which is like a minature rucksack. I need to carry 2 bottles with me on my training now due to the mileage and the bottles sit on your chest just like my MdS rucksack. However I couldn't work out how to get the water out without unscrewing the top. Knowing you have water but not wanting to stop to get it made me very thirsty and frustrated. But this is why you test any new equipment. A fellow runner said he had the same problem so I asked a friend who had one and he explained how the bottles work! The running vest didn't rub or bounce around so that was £100 well spent!
Sadly my shoes gave up on me - they'd reached breaking point! I hadn't noticed when running but they both split on the outside edge along the material. I'll be taking them back to the shop as they haven't done so many miles but this gives me a quandary as I need to be able to trust my footware.
My legs felt reasonably good this morning considering the hard trail miles which means they are getting conditioned (or tenderised!). My swimming for the next two days should have them ready for more running as the miles build up. I'm looking forward to more miles along the West Highland Way because it is so beautiful and just on my doorstep.
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