Great song from back in the '80s from Billy Ocean. But it's not that type of red light! For various reasons this morning was the first HRV reading I had taken since heading off to Barcelona on Friday. It came out with a low score and a red light, despite my resting heart rate being at 59! So no training today.
I have to admit yesterday afternoon I was shattered. A weekend of fun with the strain of flights etc had taken its toll. Had I taken a HRV reading yesterday I may have had an amber or red light but I didn't. What I do know for sure is that my left calf muscle is complaining and I do not want to aggravate that. The first objective of any race is to get to the start line injury free. Get that wrong and you are a DNS (did not start). That way I can convince the chimp in my head to shut up as I know mentally I can cope with the distance.
So tomorrow I will swim, subject to an amber or green light, and take the pressure off my calf. On Friday and Saturday I will do back to back 15 mile trail runs and take Sunday off as I have a social event on the Saturday night that I must be at. I don't think the road running has helped my calf so I'll try and stick to the trails as much as I can.
If you speak to any triathletes or endurance athletes you'll find that as the training tapers before the event, and I'm not at tapering just yet, little niggles start to appear. This has happened to me before every major event. The chimp goes into over drive telling you how you haven't done enough training or how that injury will put you out of the race. To date the chimp has always been wrong but you need to believe that will be the case. So let's get me to the start line of yet another adventure. The scenery on the West Highland Way is breath taking and I aim to enjoy my self while putting my body and mind though hell. But that is what makes me stronger and more determined in everything I do. So Mr Chimp, back in your cage and shut up!
Wednesday, 9 April 2014
Tuesday, 8 April 2014
The grass is greener?
Having just returned from Barcelona I was reflecting on what it must be like training out there at this time of year. We experienced 18-20 degrees and everyone was smiling as they ran. It looked ideal especially when comparing it to the wet, cold winter we've all endured in our training this year. At least we didn't get the snow!
So as I set out this morning for a 10 mile run I reflected that the temperature was 10 degrees cooler and I needed a wind cheater, hat and gloves but at least the sun was out. The terrain was completely different. Instead of running down wide tree lined streets with wonderful architecture to distract you I was running in blue skies through glorious countryside with all the fragrances of the countryside in abundance. I was beginning to feel warm after an hour so slipped my gloves off. 5 minutes later the rain starts, the temperature drops, my gloves go back on and my glasses come off as I can't see anything! By the time I got home I was drenched but feeling good for getting out there.
So is the grass greener - well literally it's not and it's the rain that makes out countryside so beautiful. But as we are less than 3 weeks from the Highland Fling I'd be really pleased if we got some spring/summer weather as the thought of running 53 miles in the rain isn't very appealing although it will be done if required. Holidays are great but I'd bet you in the summer heat the locals in Barcelona would like to savour our 4 seasons in an hour type weather with lower temperatures!
So as I set out this morning for a 10 mile run I reflected that the temperature was 10 degrees cooler and I needed a wind cheater, hat and gloves but at least the sun was out. The terrain was completely different. Instead of running down wide tree lined streets with wonderful architecture to distract you I was running in blue skies through glorious countryside with all the fragrances of the countryside in abundance. I was beginning to feel warm after an hour so slipped my gloves off. 5 minutes later the rain starts, the temperature drops, my gloves go back on and my glasses come off as I can't see anything! By the time I got home I was drenched but feeling good for getting out there.
So is the grass greener - well literally it's not and it's the rain that makes out countryside so beautiful. But as we are less than 3 weeks from the Highland Fling I'd be really pleased if we got some spring/summer weather as the thought of running 53 miles in the rain isn't very appealing although it will be done if required. Holidays are great but I'd bet you in the summer heat the locals in Barcelona would like to savour our 4 seasons in an hour type weather with lower temperatures!
Monday, 7 April 2014
The count down is on
Last week I allowed my legs to have a good rest. Some yoga and a sports massage left me feeling refreshed. I was going away with the family for a long weekend in Barcelona so on Friday I went for. 15 mile trail run. My HRV reading was low and amber so I took it easy.
Good food, wine, company, excellent weather and football (Barca FC) made it a weekend to remember. On Sunday morning I woke to find thousands of runners lining up outside my hotel for an 11km race! But this was strictly a family break so no training of any sort but the temperature and the conditions looked idea. I didn't see anyone with leggings and a waterproof jacket. The sun glasses were to cut out the glare not to stop rain smacking you in the eyes and the baseball cap was to protect against the sun and not to keep the heat in. How I'd love to train in those conditions.
So we arrived home to grey sky's, temperatures 12 degrees lower and rain. I'm not training today as traveling takes more out of you than you realise. I'll start again tomorrow and the countdown is now on. Everything I do between now and 26th April will be carefully calculated so I reach the start line injury free (1st priority) and fit. So 19 days to go and as I make my final preparations I'm thinking of my friends in the Sahara Desert - I can't believe it's a year since I was in the Marathon des Sables!
Good food, wine, company, excellent weather and football (Barca FC) made it a weekend to remember. On Sunday morning I woke to find thousands of runners lining up outside my hotel for an 11km race! But this was strictly a family break so no training of any sort but the temperature and the conditions looked idea. I didn't see anyone with leggings and a waterproof jacket. The sun glasses were to cut out the glare not to stop rain smacking you in the eyes and the baseball cap was to protect against the sun and not to keep the heat in. How I'd love to train in those conditions.
So we arrived home to grey sky's, temperatures 12 degrees lower and rain. I'm not training today as traveling takes more out of you than you realise. I'll start again tomorrow and the countdown is now on. Everything I do between now and 26th April will be carefully calculated so I reach the start line injury free (1st priority) and fit. So 19 days to go and as I make my final preparations I'm thinking of my friends in the Sahara Desert - I can't believe it's a year since I was in the Marathon des Sables!
Sunday, 30 March 2014
Keeping bad company
On Saturday I went out for my planned 30 mile run with a couple of my experienced ultra running pals. I have only ran more than 30 miles twice before so I knew it was going to be both physically and mentally tough. Tougher still it was going to be mainly on tarmac.
As soon as we headed off I realised the pace was too quick for me to keep my heart rate in the low 150's. But I can't expect my training partners to run for me when they both have races coming up so it was a question of hanging on in there. With the exception of any hills this worked for the first 15 miles then it really started to get tough.
I fuelled as much as I could to make sure I wouldn't hit the wall but around 20 miles it was starting to become obvious I was struggling to keep up - the early pace was catching up with me. So without any word of criticism or signs of frustration, when they got more than 250 metres in front they would turn round, run back and when they got level with me they turn and run with me. This lasted for about 10 metres before they began to peal away again and there was nothing I could do. I was hurting, every step was sore and my hips were protesting. I was doing the ironman shuffle and trying not to think about the biting wind and how cold it was if I began walking.
But mentally I knew that this was exactly what I needed. I needed to dig deep, feel crap, feel sorry for myself and wishing that my running partners weren't so bloody good! I felt I was holding them back which annoyed me but they are experienced enough to know that they were getting in a good training session and some extra distance constantly coming back for me!
I suppose if I keep such "bad company" then I need to be prepared for the outcome. They will push my to higher limits and make me better. A perfect training run with 4 weeks to go. I took today off to allow my body to recover although I did get a green HRV reading this morning. Rest is an important part of training and one that the youngsters aren't so good at!
As soon as we headed off I realised the pace was too quick for me to keep my heart rate in the low 150's. But I can't expect my training partners to run for me when they both have races coming up so it was a question of hanging on in there. With the exception of any hills this worked for the first 15 miles then it really started to get tough.
I fuelled as much as I could to make sure I wouldn't hit the wall but around 20 miles it was starting to become obvious I was struggling to keep up - the early pace was catching up with me. So without any word of criticism or signs of frustration, when they got more than 250 metres in front they would turn round, run back and when they got level with me they turn and run with me. This lasted for about 10 metres before they began to peal away again and there was nothing I could do. I was hurting, every step was sore and my hips were protesting. I was doing the ironman shuffle and trying not to think about the biting wind and how cold it was if I began walking.
But mentally I knew that this was exactly what I needed. I needed to dig deep, feel crap, feel sorry for myself and wishing that my running partners weren't so bloody good! I felt I was holding them back which annoyed me but they are experienced enough to know that they were getting in a good training session and some extra distance constantly coming back for me!
I suppose if I keep such "bad company" then I need to be prepared for the outcome. They will push my to higher limits and make me better. A perfect training run with 4 weeks to go. I took today off to allow my body to recover although I did get a green HRV reading this morning. Rest is an important part of training and one that the youngsters aren't so good at!
Monday, 24 March 2014
Light mornings
Following the disaster on Sunday I was pleased to get a green light this morning although the score was borderline. Green means go so that's what I had to do. I did consider staying under the covers as it was -2degrees at 6am. I even tried to justify it on the basis I could run in the evening when my son was at athletics but in the past this hasn't always worked out so I told the "chimp" to shut up and swung my legs out of bed. That motion means there is no going back as the momentum carries me out of the bed, gives my wife a cold blast of air which causes her to grab all the available covers so there is no way back!
I covered every part of skin I can including pulling my buff up the back of my head so it goes over my base ball cap and covers my ears. I know what you're thinking, great look (not), but running in these temperatures is not for the fashion conscious - they are still in their warm beds!
The sky was blue, there was a beautiful sun splitting the sky but the pond in the garden was covered in ice and the trees looked like they'd been painted white. Within a few hundred metres the tears were rolling down my cheeks as the cold bit. How lucky am I was the thought going through my head. 55 minutes of fantastic running and I felt amazing. Time for a quick breakfast and then off to the office. I aim to have two more early morning runs to up my weekly mileage and remind my legs that we've go a big event coming up and they need to be ready.
I covered every part of skin I can including pulling my buff up the back of my head so it goes over my base ball cap and covers my ears. I know what you're thinking, great look (not), but running in these temperatures is not for the fashion conscious - they are still in their warm beds!
The sky was blue, there was a beautiful sun splitting the sky but the pond in the garden was covered in ice and the trees looked like they'd been painted white. Within a few hundred metres the tears were rolling down my cheeks as the cold bit. How lucky am I was the thought going through my head. 55 minutes of fantastic running and I felt amazing. Time for a quick breakfast and then off to the office. I aim to have two more early morning runs to up my weekly mileage and remind my legs that we've go a big event coming up and they need to be ready.
Sunday, 23 March 2014
Frustration
I'm often asked how I fit family, work and training in especially as my training sessions are getting longer. An understanding family, planning and flexibility with work allows me to squeeze in the training but this week was difficult. I managed my 2 swim sessions but wasn't able to get some extra running sessions in as I was in London on Thursday and Friday. This was relevant to what happened at the weekend.
The experts say that travelling is not a rest day. After a hard couple of days my flight home was delayed and when I got home at 10pm I had to head out at 11pm for dad's taxi duties. So I wasn't surprised when I had an amber HRV reading on Saturday morning. As a result I limited my run to 15 miles and did a bit more walking to keep my heart rate down - it was obvious though the the amber light happened for a reason as my heart rate was higher than normal.
After the run I followed my recovery routine of food and rest but in the evening it went pear shaped. Teenagers can sometimes throw a curve ball and we got one of mega proportions which involved an unexpected 2.5 hour car journey and getting to bed just before midnight. So no surprise when you add the last few days together that my planned 25 mile run didn't start because of a red light!
So I settled for a light yoga session and will be eating plenty of good food today as I rest. I'll swap today for tomorrow's rest session but I won't have time for 25 miles. More regular mid week runs are now manditory as the race approaches. I've also been having a "word with my inner chimp" which is working overtime telling me I'm not prepared enough. I've got the miles in my legs, although want a 30 mile run next weekend, and the experience in my head and that's what counts. I'm training smarter rather than harder but it can be frustrating, especially as it's a beautiful day with the sun splitting the sky. But I'm sticking to my plan.
The experts say that travelling is not a rest day. After a hard couple of days my flight home was delayed and when I got home at 10pm I had to head out at 11pm for dad's taxi duties. So I wasn't surprised when I had an amber HRV reading on Saturday morning. As a result I limited my run to 15 miles and did a bit more walking to keep my heart rate down - it was obvious though the the amber light happened for a reason as my heart rate was higher than normal.
After the run I followed my recovery routine of food and rest but in the evening it went pear shaped. Teenagers can sometimes throw a curve ball and we got one of mega proportions which involved an unexpected 2.5 hour car journey and getting to bed just before midnight. So no surprise when you add the last few days together that my planned 25 mile run didn't start because of a red light!
So I settled for a light yoga session and will be eating plenty of good food today as I rest. I'll swap today for tomorrow's rest session but I won't have time for 25 miles. More regular mid week runs are now manditory as the race approaches. I've also been having a "word with my inner chimp" which is working overtime telling me I'm not prepared enough. I've got the miles in my legs, although want a 30 mile run next weekend, and the experience in my head and that's what counts. I'm training smarter rather than harder but it can be frustrating, especially as it's a beautiful day with the sun splitting the sky. But I'm sticking to my plan.
Sunday, 16 March 2014
Training on heart rate
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!
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!
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