The mental battle

This week has been good for training. It's still on the light side but I'm building it up and making sure I don't get injured.
On Monday night I went out for five hilly miles. I needed to build in some speed and hill work to prepare for the half marathon on Sunday.  My legs aren't used to speed (it's all relative) and weren't too happy about it but I pushed them on. On Tuesday morning I had my usual yoga class followed by a tough swim session in the evening. I felt tired the following day and after a heavy day at the office I decided a rest would do me good. So on Thursday I repeated my hilly speed session. It seemed easier and I was happy with the pace of 5.25min per KM.
I made the decision to rest and hydrate on Saturday and had a yoga session to work the muscles and prepare them for Sunday. I felt guilty about not training but I was sticking to my plan.
On Sunday morning the weather was awful. High winds, sleet, snow, ice on the roads and a tough half marathon course. I spent hours deciding on what to wear - shorts or tights, full wind cheater or something lighter?  The temperature was 2 degrees but with the windchill probably -3 or more when at the top of the highest climb.
I wasn't sure about the pace I should run, after all my 100 mile pace will be slow as my training should be.  I asked top ultra runner Rosie Bell what her plan was. She said she'd be running 9 minute miles. Perfect I thought that would bring me in just under 2 hours which was my goal for such a difficult course in terrible weather conditions.  I stuck with Rosie for 3/4 of a mile before I realised her pace was more like 7 minute miles! I then had a decision to make. Should I keep up this fast pace, or as fast as I could go and ignore Rosie heading off into the blizzard, or slow down to the 2 HR pace? I felt good so decided to get some "time in the bank" which I could draw on later. The big climb up "the rig" wasn't too bad but the conditions underfoot were slippy. Therefore I had to be careful on the downhill where I picked the pace up.
At 7 miles we turned back towards home but had a 3 mile undulating climb straight into wind. It was every bit as tough as I thought it would be and as it wasn't an ultra race, I couldn't walk the hill. I gritted my teeth and dug deep knowing that the last 3 miles that followed and if I had anything left I could push on. The plan worked. I truly believed I would be doing well to get 2 hrs but I came in on 1 Hour 51 minutes - delighted especially as the average pace was 5.15 per km which was quicker than my 5 mile run during the week.
I can build my running from here. This was a good test of my physical and mental fitness and gives me confidence for the half ironman in May.  Tough races make you stronger and with my training intensity increasing I am looking forward to the benefits!

targets create focus

The  great thing about having a target is that it's set. I've made it public. There is an expectation and I can't back out. In 122 days time I will be standing 5 miles north of Fort William on the Great Glen Way with 3 running pals, Roddie Riddle, Steve Drake and Michael Martin. We will be running 100 miles to  Milngavie and on route we will be joined by numerous triathletes who will be supporting us with food, water and running part of the route with us. It will be a joyous event and I am aiming to raise as much money as possible for Maggie's Cancer Caring Centres, an amazing charity that supports Cancer sufferers and their families throughout the illness and beyond. I'll post more details in due course but any support you can give me is appreciated.
However as I sit in Vancouver Airport waiting to return after a week's skiing, the timescale before I undertake this task isn't going unnoticed.  My training is about 6 weeks behind for a number of reasons.  I thought 5 hours skiing a day would get me in shape but the conditions were so bad I might have managed 7 hours in total. I ran two days and found the altitude tough but was invigorated going through the forrests. But also had to keep an eye out for the Bears who may be coming out of their winter slumber early.
I've eaten well and enjoyed a few glasses of wine so it will be interesting when I step on the scales tomorrow.  All week I've suffered from jet lag and just as I'm getting used to Canadian time, im heading back home.  It was great to see my eldest son working in Whistler and the opportunities that lie before him. Skiing with all the family was great and it was real quality time.
But if I didn't have my goal set, if it was just an idea then I'd be postponing it so I could build my training up. I've always been honest in my blogs over the last five years and it's no exaggeration that this is going to be a big ask. The most I've run in one session is 15 miles but I am determined that in 122 days time we will be completing the task, ticking the 100 mile box, the west highland way box, and having another wonderful adventure with like minded friends. While we do this money will be raised for Maggie's which will improve the quality of people's lives.  And it will be that thought that drags my sorry ass out of bed and forces me to put one foot in front of the other for many many miles!  And to help me I have the Strathaven half marathon in a weeks time - bring it on.

Sensible head

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.

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.

"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.

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).

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.