It's been a crap week weather wise with the snow on the road and pavements increased the risk on injury so I didn't venture out. On Tuesday I enjoyed the swimming training. It was tough with a surprise time trial thrown in but with a lot of us doing a sprint triathlon in May, we need to work on our 750m time. Although I haven't been swimming much recently, I felt comfortable working hard and in the end we did 2.2km. I knew I had worked hard because the next day I was tired.
Yesterday was really looking forward to 3 laps at Chatelherault (15 miles) but it didn't go to plan. Half way round the first lap I started to feel sick. My morning routine was normal with porridge 75 minutes before exercise so I'd have sufficient fuel. At the end of the first lap we had a break as some needed to "lose some weight" but when we started the second lap I knew I was in trouble. The pace was fine but I felt empty. My left calf wasn't happy but I've never turned back on this run before. I thought through the situation. What would I lose if I stopped against what would I gain. I stopped having completed 1.25 laps and walked back. I spent the afternoon on the couch and must have fallen asleep for an hour so obviously something wasn't right.
This morning I repeated my routine and ran 2 laps at an easy pace with my pal who had done 4 laps the day before so he was looking for a relaxed pace. My calf was tightening up on the 2nd lap but I felt great. I'm trying to see the physio this week as I want the calf checked but I think I made the right decision yesterday and today so that I can get back to some serious training in the next few weeks.
I recon my training is a month behind but there is nothing I can do about that. Worrying about it certainly won't help. So I'll build up the miles slowly and get some more time on my bike as come May I have a sprint triathlon and a half ironman. Winter is a difficult time for all athletes and there are lots of niggling injuries affecting everyone but the key is making sure they get sorted so we can all achieve our goals. Train hard and train safe my friends.
Sunday, 1 February 2015
Sunday, 25 January 2015
The blogging chimp!
So the "old man" is having a night of from his blog. I'm his chimp, the inner voice, the sensible part of his brain that keeps him in check. I mean come on. Who is this 53 year non-athlete trying to kid on? In 143 days time he thinks he will run 100 miles yet at this stage he's struggling to run 15 miles. After 2 weeks of "man flu" (weak excuse for a cold) he runs 15 miles and the next day gets destroyed with squats and lunges. Struggles in the pool two days later and does bugger all before heading out to Chatelherault on Saturday to drag his sorry ass round 3 laps. He was complaining that on the third lap the top of his calf was hurting behind his knee so when he woke up this morning and it was tight, he crapped out of a run. During a wimpy turbo session he struggled to get his heart rate up and this was followed by a short yoga session. Then the pain starts at the tip of his knee. What a wreck.
OK chimp that's enough. Back in your cage and shut up. It happening. 147 days and I will be completing 100 miles with the fabulous support of my pals while raising money for Maggie's Cancer Caring Centres. You see that's what you don't get chimp. If you have a cause you care for, you'd go the extra (100) mile for then aches and pains don't matter. I'm being sensible, it's an old age thing, in order to make the startline. Better to get their injury free and not as fit as you'd like than injured and not starting. I put you in your box in the desert when I could hardly walk for pain. In the Highland Fling my body failed at the end but the mission was achieved - so f@@k off, it's happening. I need to build the training slowly. So I might not be training with my pals so much as I'd like to because this is only going to work, at my pace. As for the chimp, you need a change of attitude and I'm going to sort that for you.
OK chimp that's enough. Back in your cage and shut up. It happening. 147 days and I will be completing 100 miles with the fabulous support of my pals while raising money for Maggie's Cancer Caring Centres. You see that's what you don't get chimp. If you have a cause you care for, you'd go the extra (100) mile for then aches and pains don't matter. I'm being sensible, it's an old age thing, in order to make the startline. Better to get their injury free and not as fit as you'd like than injured and not starting. I put you in your box in the desert when I could hardly walk for pain. In the Highland Fling my body failed at the end but the mission was achieved - so f@@k off, it's happening. I need to build the training slowly. So I might not be training with my pals so much as I'd like to because this is only going to work, at my pace. As for the chimp, you need a change of attitude and I'm going to sort that for you.
Monday, 19 January 2015
"We can rebuild him"
If you remember Steve Austin in the £6m dollar man (1974-1978), the opening scene was when they said they could rebuild him after an accident as a test pilot. This thought came to mind when one of my fellow athletes asked what part of my body I hadn't injured? It was a good question and I had to think about it. The answer was in my 53 years the only part, and possibly the most important part, that I hadn't injured was my "mind set" - that's what keeps me going no matter what state my body is in. At 53 I'm not going to be packing on the muscle in fact just the opposite; my muscles will be wasting away unless of course I can do something about it to at least have a strong core which is what I am endeavouring to do.
But when completing the MdS in the Sahara Desert in 52 degrees heat with 12.5kg on my back, my shoulders were getting rubbed raw and I had 7 blisters on my feet the only non-injured part of my whole being kept me going - my mind set.
So yes I do pick up niggles and listen to my body so sometimes I can come across as a wreck but listening to my body is essential. Last week I only went to yoga once and then swimming. It was the first swim in 3 weeks and by the time I got out of the pool I had "golfers elbow" in both arms - this is a problem that started 6 months ago and flairs up now and then. In the morning I was shattered so did no more training until Saturday to make sure I wasn't running myself down and threatening to bring back the man flu.
On Saturday morning I watched my son run in a 400m race and was inspired by the young athletes and their power. So I went out for a 10k run in the snow and was enjoying it so much I did 18k. Perhaps too much for my first run in 2 weeks but I need to get the mileage up. I was a bit stiff the next morning but then went to a special Strength and Conditioning class for our tri club. OMG! Plenty of exercises I don't do or like - lunges and squats. It was really tough but good fun at the same time. This morning I woke with buns of steel but so are my glutes! Bending down isn't easy. However the good news is my hamstring didn't give me any problem. So this routine will now be built into my weekly training plan.
If they can rebuild Steve Austin then there's a good chance they can rebuild me. I just need to keep listening to my body, step up the training in a planned way and build the strength and endurance in my legs and core. It's bloody brilliant to be back.
But when completing the MdS in the Sahara Desert in 52 degrees heat with 12.5kg on my back, my shoulders were getting rubbed raw and I had 7 blisters on my feet the only non-injured part of my whole being kept me going - my mind set.
So yes I do pick up niggles and listen to my body so sometimes I can come across as a wreck but listening to my body is essential. Last week I only went to yoga once and then swimming. It was the first swim in 3 weeks and by the time I got out of the pool I had "golfers elbow" in both arms - this is a problem that started 6 months ago and flairs up now and then. In the morning I was shattered so did no more training until Saturday to make sure I wasn't running myself down and threatening to bring back the man flu.
On Saturday morning I watched my son run in a 400m race and was inspired by the young athletes and their power. So I went out for a 10k run in the snow and was enjoying it so much I did 18k. Perhaps too much for my first run in 2 weeks but I need to get the mileage up. I was a bit stiff the next morning but then went to a special Strength and Conditioning class for our tri club. OMG! Plenty of exercises I don't do or like - lunges and squats. It was really tough but good fun at the same time. This morning I woke with buns of steel but so are my glutes! Bending down isn't easy. However the good news is my hamstring didn't give me any problem. So this routine will now be built into my weekly training plan.
If they can rebuild Steve Austin then there's a good chance they can rebuild me. I just need to keep listening to my body, step up the training in a planned way and build the strength and endurance in my legs and core. It's bloody brilliant to be back.
Sunday, 11 January 2015
You can't stop time!
It is exactly a week from my first symptoms of man flu. I've been sniffling all week with a fuzzy head so it's been a tough week after the holiday to get back into the way of work. But I'm not alone as everybody seems to be down with some ailment or another. My mission has been to get well enough to start training but even the thought of a relaxing yoga session hasn't got me moving. Going back to training too early can be dangerous and prolong your absence and it wasn't until last night that I had even considered doing anything - then the snow started.
I was up early today to take my daughter to horse riding. The roads were icy, the howling wind freezing and the sleet sore when it slapped you on the face. I took the decision not to go out running but didn't feel good about it.
I read on FB of all my brave colleagues who had gone out in the cold and wet and had some adventurous if not dangerous runs. Flooding, snow, ice and a 26 mph wind didn't make for pleasant running but they completed their training - well done guys that makes you all the stronger for when the going gets tough. Sometimes you have to assess the risk v the benefit and although I feel like a wimp for not going out, I know that this will get me back to health quicker and therefore back to quality training. I hope to have a more positive report on getting back to training as the clock is ticking - 157 days to go. Time stops for no man (or woman).
I was up early today to take my daughter to horse riding. The roads were icy, the howling wind freezing and the sleet sore when it slapped you on the face. I took the decision not to go out running but didn't feel good about it.
I read on FB of all my brave colleagues who had gone out in the cold and wet and had some adventurous if not dangerous runs. Flooding, snow, ice and a 26 mph wind didn't make for pleasant running but they completed their training - well done guys that makes you all the stronger for when the going gets tough. Sometimes you have to assess the risk v the benefit and although I feel like a wimp for not going out, I know that this will get me back to health quicker and therefore back to quality training. I hope to have a more positive report on getting back to training as the clock is ticking - 157 days to go. Time stops for no man (or woman).
Sunday, 4 January 2015
New year resolutions
New year resolutions are a waste of time. Most are gone by the end of January but if you are wanting to make changes here's a 5 step plans that's guaranteed to work:
1- Set an objective and state the reasons and what it means to you to achieve it. If it isn't important it will fail at the first hurdle.
2- set out an action plan - what you need to do to achieve your objective.
3- put in place controls to ensure you stick to the action plan; your coach, your garmin watch, your partner. Someone or thing that will measure you and hold you accountable - if you publish your garmin results your friends will hold you accountable. Or write a blog about it!
4- go do it.
5- review it; were your objectives realistic? Then reset them and move forward.
My goals for 2015 are set and well publicised. I have a half marathon, a sprint triathlon, a half ironman and my "A Race" the 100 mile run from 5 miles north of Fort William to Milngavie. And those are just my sports objectives. I still have personal and business ones. But the great thing about goals is that they keep me on track. Without them I'd be lost. If I don't achieve them then I will review them, as part of my 5 step plan, and move forward.
Tradition has us reflecting at this time of year but the past is for reference not residence. I hope 2015 brings you everything you work for, earn and deserve. Along the way there will be disappointments but it's how you react to them that will determine how successful you are in all aspect of your life. As I sniffle my way into 2015 (man flu!) I am totally focused on getting my running mileage up from 14 miles to 100 miles in 164 days time. I keep getting asked how I'm going to do it and my answer is simple; one training session at a time and a mindset set that says "anything is possible". Happy new year and thank you for your support.
1- Set an objective and state the reasons and what it means to you to achieve it. If it isn't important it will fail at the first hurdle.
2- set out an action plan - what you need to do to achieve your objective.
3- put in place controls to ensure you stick to the action plan; your coach, your garmin watch, your partner. Someone or thing that will measure you and hold you accountable - if you publish your garmin results your friends will hold you accountable. Or write a blog about it!
4- go do it.
5- review it; were your objectives realistic? Then reset them and move forward.
My goals for 2015 are set and well publicised. I have a half marathon, a sprint triathlon, a half ironman and my "A Race" the 100 mile run from 5 miles north of Fort William to Milngavie. And those are just my sports objectives. I still have personal and business ones. But the great thing about goals is that they keep me on track. Without them I'd be lost. If I don't achieve them then I will review them, as part of my 5 step plan, and move forward.
Tradition has us reflecting at this time of year but the past is for reference not residence. I hope 2015 brings you everything you work for, earn and deserve. Along the way there will be disappointments but it's how you react to them that will determine how successful you are in all aspect of your life. As I sniffle my way into 2015 (man flu!) I am totally focused on getting my running mileage up from 14 miles to 100 miles in 164 days time. I keep getting asked how I'm going to do it and my answer is simple; one training session at a time and a mindset set that says "anything is possible". Happy new year and thank you for your support.
Monday, 29 December 2014
Surviving the festive period
This can be a dangerous time of year due to the excesses which we all undertake. It's difficult to avoid the rich food and the copious amounts of alcohol as you catch up with friends and family and totally switch off from work. Triathletes tend to take November and December as a wind down period having trained all year however for me I missed so much of last year with my hamstring injury that I'm certainly not "over trained". So I am slowly building back up.
In my last blog I promised I would fit in two turbo sessions - well that almost cost me a very serious injury. On boxing day the weather was beautiful, crisp, cold and blue skies with no wind so rather than get on my turbo trainer I decided to head out at mid-day when the chance of ice was lower and go out for my first bike ride in 6 weeks. It was fantastic being out and the roads were ok. However on a fast decent when I was doing 35 mph I got a speed wobble on my front wheel. This is where the wheel starts vibrating and moving from side to side affecting the whole bike. Your arse certainly tightens as does your whole body which makes the wobble worse as what you need to do is relax. I got myself into the position that sorts the wobble and the bike began to behave but I felt sick so took it easy for the rest of the ride. Coming off the bike in just lycra and a crash helmet would certainly have set my training back or even worse ended it. Later that day a friend of mine posted the same had happened to him at the same spot so it must have been the road conditions.
I've had lots of regular running on road and off road and not only managed back to back 10 mile runs at Chatelherault but also did my first 3 laps in one go meaning the mileage is increasing.
But yesterday I remembered I had promised 2 bike sessions so I went out and set the turbo up and climbed on. It was only a short session to spin my running legs from the day before but it made me realise I need to get mentally prepared for the turbo because it is so boring but essential training. At least there are no speed wobbles - I'm going to have to build up my confidence after that one on my next downhill.
This afternoon I am trail running with Rosie Bell a past winner of the West Highland Way race and I intend to pick her brains in preparation for my 100 mile run along the same trail. I need to understand the nutritional requirements because after taking food on you will be running so it needs to be simple food. Also runners have been known to hallucinate when running over 70 miles and there is also the issue of running for at least 5 hours in the dark. So plenty to learn and what better way to do it that while running through some beautiful countryside in the sunshine. This break has been fantastic so far and the training means the extra food & wine shouldn't have any impact on the waistline! Hope you are all having a wonderful Xmas and thinking what you'd like to achieve in 2015. All the best.
In my last blog I promised I would fit in two turbo sessions - well that almost cost me a very serious injury. On boxing day the weather was beautiful, crisp, cold and blue skies with no wind so rather than get on my turbo trainer I decided to head out at mid-day when the chance of ice was lower and go out for my first bike ride in 6 weeks. It was fantastic being out and the roads were ok. However on a fast decent when I was doing 35 mph I got a speed wobble on my front wheel. This is where the wheel starts vibrating and moving from side to side affecting the whole bike. Your arse certainly tightens as does your whole body which makes the wobble worse as what you need to do is relax. I got myself into the position that sorts the wobble and the bike began to behave but I felt sick so took it easy for the rest of the ride. Coming off the bike in just lycra and a crash helmet would certainly have set my training back or even worse ended it. Later that day a friend of mine posted the same had happened to him at the same spot so it must have been the road conditions.
I've had lots of regular running on road and off road and not only managed back to back 10 mile runs at Chatelherault but also did my first 3 laps in one go meaning the mileage is increasing.
But yesterday I remembered I had promised 2 bike sessions so I went out and set the turbo up and climbed on. It was only a short session to spin my running legs from the day before but it made me realise I need to get mentally prepared for the turbo because it is so boring but essential training. At least there are no speed wobbles - I'm going to have to build up my confidence after that one on my next downhill.
This afternoon I am trail running with Rosie Bell a past winner of the West Highland Way race and I intend to pick her brains in preparation for my 100 mile run along the same trail. I need to understand the nutritional requirements because after taking food on you will be running so it needs to be simple food. Also runners have been known to hallucinate when running over 70 miles and there is also the issue of running for at least 5 hours in the dark. So plenty to learn and what better way to do it that while running through some beautiful countryside in the sunshine. This break has been fantastic so far and the training means the extra food & wine shouldn't have any impact on the waistline! Hope you are all having a wonderful Xmas and thinking what you'd like to achieve in 2015. All the best.
Sunday, 21 December 2014
Feeling great
Last week I started the training to get my body and mind read for my 100 mile ultra in 178 days time. My running hasn't been regular so I addressed that immediately. On Monday night I went out with the Strathaven Striders, a friendly local running club, as I wanted company to motivate me. The pace was faster than normal but I held on for 7.5 miles. On Tuesday I went for my tough swim session which always makes my legs feel better - even if my lungs want to exit my chest!
Wednesday I was on taxi duties so in between drop off to my daughter's clarinet lesson and pick up I did a fast road run. My thinking was that I should push the pace on the road runs.
Saturday saw 2 laps (total 10 miles) at a wet and muddy Chatelherault with some pals and Duke & Rosie who are fast, cover double the distance and use their "4 wheel drive" to its full advantage! I felt good after the run but it was a couple of minutes slower than my norm.
I returned this morning to have a back to back session and ran with another friend for 2 laps. We ended up just under the target time so I was happy with that but the most pleasing part is my legs feel fantastic! Back to back runs are a great way of preparing for ultra runs and they will play an important part in my training.
What is lacking is my turbo training on the bike. But this is where you can help me. I am going to set my bike up today on the turbo and promise to have done 2 sessions by next's week blog. I've been putting it off because you need to be mad to love turbo training and I know it's going to be tough. I also need to find my heart rate monitor which has been missing for months. But even if I can't find it I need to get back on the bike because I have a tough half ironman in May. So one week in and the plan seems to be working.
Wednesday I was on taxi duties so in between drop off to my daughter's clarinet lesson and pick up I did a fast road run. My thinking was that I should push the pace on the road runs.
Saturday saw 2 laps (total 10 miles) at a wet and muddy Chatelherault with some pals and Duke & Rosie who are fast, cover double the distance and use their "4 wheel drive" to its full advantage! I felt good after the run but it was a couple of minutes slower than my norm.
I returned this morning to have a back to back session and ran with another friend for 2 laps. We ended up just under the target time so I was happy with that but the most pleasing part is my legs feel fantastic! Back to back runs are a great way of preparing for ultra runs and they will play an important part in my training.
What is lacking is my turbo training on the bike. But this is where you can help me. I am going to set my bike up today on the turbo and promise to have done 2 sessions by next's week blog. I've been putting it off because you need to be mad to love turbo training and I know it's going to be tough. I also need to find my heart rate monitor which has been missing for months. But even if I can't find it I need to get back on the bike because I have a tough half ironman in May. So one week in and the plan seems to be working.
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