Last week was a great weeks training despite missing an easy slow run as work made it impossible, even with my planning. But I got a surprise on Thursday when I headed out early from my office for my hill run. My coach was running past so joined me for a few hill reps before heading off. Surprisingly it turned out to be my fastest hill rep session ever! Thanks coach.
In two weeks time I’ll be typing this post having completed my 65km Ultra. My training is at an interesting stage as it’s reaching its peak with back to back runs this weekend. Saturday the weather forecast was horrendous. 45 mph winds with rain and I had 3 hours and 10mins to run. My coach said to wear my running gear that I’d be wearing in the race so I did. Unfortunately the temperature despite the wind and rain was 13 degrees - not ideal as I overheated.
I met with Callum at David Lloyd at Hamilton and we ran the 25 mins to Chatelherault where a group of fellow athletes including my coach were going to join me for a lap. But remember, that was a lap. I had three to do and then run back to Hamilton so I was always going to be pacing myself. My coach stayed with me as the other, 1lapers, sped off. My legs felt heavy as I headed round and if I knew that, I knew my coach knew it. She stayed at my pace and we finished the first lap and met up with the rest. It wasn’t a slow lap but it wasn’t fast. But I knew I had 2 more laps to go and then head back, all on my own. And that’s where the inner voice comes in. We had a good chat but I made sure that he knew we were finishing this come what may. When I got to the car, I dried off and got into new clothes. Headed home quickly and stuffed my face with food before taking a snooze. Good recovery as I felt busted. I had run like a zombie from the 1st lap. Staring into the space in front and barely acknowledging anything around me - in the end it was a 3hr 17minute run. In my experience that’s the place I get to when I’m getting close to tapering. I’m knackered but have miles still to run so “man up” and get on with it I tell myself.
But the secret is back to back long runs so today I had a 2hr run. Despite the curry I had last night which was “sorted” before I departed, fortunately, I felt great. Heart rate was steady and I ran on feel. Two good back to back runs and tomorrow I have another 1hr 12 min Run and on Tuesday a 1hr and 1 min - this is tapering. Not a rest but less stress on my body. I love this stage because I know where it’s heading, the startline where I’ll be raring to go. But to get there you need to get through the zombie phase and that was accomplished this weekend! Good times.
Sunday, 4 November 2018
Sunday, 28 October 2018
Ice station zebra!
There has been a distinct change in temperature this week. From wet and windy to traffic reports that the snow gates were closed in the highlands. Winter has definitely arrived and that means changing what I wear and how I recover from a run.
It’s always difficult to know how many layers to wear as you do become hot when running. But depending on where you are running, whether you will be sheltered from the wind or not will determine the number of layers and the types of layers.
Following my hard week of running I had Monday off so went for a massage. Ouch, ouch, ouch. My quads were in bits and while they were left to last, eventually I was told they weren’t for relaxing! Better luck this week when I won’t be going after 3 tough days of running. My Tuesday run I thought would be a recovery run but I should have known better - a tempo run where after 15 minutes you increase the pace every 10 minute until you’ve completed an hour. To my surprise, I shouldn’t really be surprise as my coach knows what she is doing, my legs felt a lot better after that run. Then the weather got all wintery!
On Saturday I had 2hrs 40 minutes to complete and did an extended Chatelherault run. 2 friends joined me on the run to Chatelherault and three more joined in at Chatelherault. Everyone stayed for 1 lap and the banter was good - you need to be thick skinned around this lot! With everyone at different stages in their training it was down to 2 of us for the last lap. It’s great having company as it makes the time pass quicker. However it left me with 50 minutes to complete on my own. I was a lonely 50 minutes but I was determined to make sure the quality of the run continued. I mentioned at the beginning about the recovery after the run. Here’s how not to do it.
You’re tired, cold and your sweat makes you uncomfortable. You get a call to “swing by Sainsbury’s” and pick up shopping on the way home. Hobbling round Sainsbury’s as you’ve stiffened up wishing I’d got a trolley instead of a basket which was heavy and bulging. I get back to the house and now I’m shivering - it’s been almost an hour since my run and I need food, a shower and dry clothes. Lesson learned.
Today I ran up and down Tinto Hill twice. It was bitterly cold with snow on the ground. The wind was light but as you get higher the cold really starts to get to you. No hanging around at the summit other than a quick FB live broadcast to show I have a view - a very rare occasion for me as was the case the week before. As soon as we were finished it was into the cafe next to the hill and some cafine and hot soup. What a difference that makes. The period immediately after a training session is critical especially in “ice station zebra” conditions. As soon as I got home, without shopping, it was into the shower and then food - lots of food and some rest. I felt a lot better.
I’m at my lightest weight as expected with this amount of training which will peak next weekend. Then my tapering will start and hopefully I’ll put on a couple of pounds to give me something to burn off on 18 Nov!
It’s always difficult to know how many layers to wear as you do become hot when running. But depending on where you are running, whether you will be sheltered from the wind or not will determine the number of layers and the types of layers.
Following my hard week of running I had Monday off so went for a massage. Ouch, ouch, ouch. My quads were in bits and while they were left to last, eventually I was told they weren’t for relaxing! Better luck this week when I won’t be going after 3 tough days of running. My Tuesday run I thought would be a recovery run but I should have known better - a tempo run where after 15 minutes you increase the pace every 10 minute until you’ve completed an hour. To my surprise, I shouldn’t really be surprise as my coach knows what she is doing, my legs felt a lot better after that run. Then the weather got all wintery!
On Saturday I had 2hrs 40 minutes to complete and did an extended Chatelherault run. 2 friends joined me on the run to Chatelherault and three more joined in at Chatelherault. Everyone stayed for 1 lap and the banter was good - you need to be thick skinned around this lot! With everyone at different stages in their training it was down to 2 of us for the last lap. It’s great having company as it makes the time pass quicker. However it left me with 50 minutes to complete on my own. I was a lonely 50 minutes but I was determined to make sure the quality of the run continued. I mentioned at the beginning about the recovery after the run. Here’s how not to do it.
You’re tired, cold and your sweat makes you uncomfortable. You get a call to “swing by Sainsbury’s” and pick up shopping on the way home. Hobbling round Sainsbury’s as you’ve stiffened up wishing I’d got a trolley instead of a basket which was heavy and bulging. I get back to the house and now I’m shivering - it’s been almost an hour since my run and I need food, a shower and dry clothes. Lesson learned.
Today I ran up and down Tinto Hill twice. It was bitterly cold with snow on the ground. The wind was light but as you get higher the cold really starts to get to you. No hanging around at the summit other than a quick FB live broadcast to show I have a view - a very rare occasion for me as was the case the week before. As soon as we were finished it was into the cafe next to the hill and some cafine and hot soup. What a difference that makes. The period immediately after a training session is critical especially in “ice station zebra” conditions. As soon as I got home, without shopping, it was into the shower and then food - lots of food and some rest. I felt a lot better.
I’m at my lightest weight as expected with this amount of training which will peak next weekend. Then my tapering will start and hopefully I’ll put on a couple of pounds to give me something to burn off on 18 Nov!
Sunday, 21 October 2018
The voice in my head
Four weeks today, I will have completed the Tweed Valley Ultra and be starting my recovery with lots of food. It has been great having a late season event as I think it unlikely I’d be training this hard if it wasn’t in the calendar.
This week has been a big week for hills as I prepare my body for the 40 mile/65 km race which has 5,164 feet of climbing. My coach is making sure I’ll be ready and not only increasing the mileage but also the ascent.
With the weather forecast allegedly better on Saturday than Sunday, I switched my planned runs. I’m not sure if following a 90 minute run on Friday, a 4 hr 20min run on Saturday would be better as I still had 2hr 20 mins to run on Sunday or the other way round - but it had to be done.
I was either going to climb up Ben Lomond twice or Tinto 4 times. The voice in my head was debating which would be better - certainly Ben Lomond would be more interesting. But the weather forecast made the decision. Tinto would be gray, dry and 15 mph winds so that made the decision easy as I didn’t feel like getting wet on Ben Lomond. I arrived at the car park at 8.30am to find myself in cloud base! And it was raining with a high wind meaning up the climb was into wind. Knowing that I was repeating this four times I paced myself. I run the first 5-7 minutes then power walk up the rest and run down. The voice in my head was telling me how boring this was however it’s a bit tricky underfoot so you have to concentrate or you could be getting carried off the hill. The way down was fun but with the wind blowing so strong I had to use the brakes more than normal. I was pleased with the effort put in having climbed 6,197 feet in a lot less distance than the Tweed Valley. Unfortunately I was wet and never saw a view from the summit - happens to me all the time!
Today the voice in my head was saying “this is going to hurt” but I had a conversation with it to say, behave. In 4 weeks time I’ll be going through a much tougher test so MTFU! Half an through my run I realised I had a blister on my big toe but I didn’t stop and sort it. I just pressed on. Looking at my stats afterwards it showed that I favoured my right foot and this was a reminder that if I get a blister I should stop and treat it immediately. Again I had to convince the voice in my head that this was bareable and that I should concentrate on my run. Three consecutive days of tough runs with plenty of hills means it was a fantastic week for me and takes me closer to my goal. I think we all have a voice in our head and the trick is either blocking it out or convincing the voice that you are perfectly capable of what you are trying to achieve so “jog on”!
The compression tights are on and I’m away for a slap up late lunch with the family. I may even partake in a few libations as a treat. Next week is meant to be an easier training week but it will still be intense. Every session counts.
This week has been a big week for hills as I prepare my body for the 40 mile/65 km race which has 5,164 feet of climbing. My coach is making sure I’ll be ready and not only increasing the mileage but also the ascent.
With the weather forecast allegedly better on Saturday than Sunday, I switched my planned runs. I’m not sure if following a 90 minute run on Friday, a 4 hr 20min run on Saturday would be better as I still had 2hr 20 mins to run on Sunday or the other way round - but it had to be done.
I was either going to climb up Ben Lomond twice or Tinto 4 times. The voice in my head was debating which would be better - certainly Ben Lomond would be more interesting. But the weather forecast made the decision. Tinto would be gray, dry and 15 mph winds so that made the decision easy as I didn’t feel like getting wet on Ben Lomond. I arrived at the car park at 8.30am to find myself in cloud base! And it was raining with a high wind meaning up the climb was into wind. Knowing that I was repeating this four times I paced myself. I run the first 5-7 minutes then power walk up the rest and run down. The voice in my head was telling me how boring this was however it’s a bit tricky underfoot so you have to concentrate or you could be getting carried off the hill. The way down was fun but with the wind blowing so strong I had to use the brakes more than normal. I was pleased with the effort put in having climbed 6,197 feet in a lot less distance than the Tweed Valley. Unfortunately I was wet and never saw a view from the summit - happens to me all the time!
Today the voice in my head was saying “this is going to hurt” but I had a conversation with it to say, behave. In 4 weeks time I’ll be going through a much tougher test so MTFU! Half an through my run I realised I had a blister on my big toe but I didn’t stop and sort it. I just pressed on. Looking at my stats afterwards it showed that I favoured my right foot and this was a reminder that if I get a blister I should stop and treat it immediately. Again I had to convince the voice in my head that this was bareable and that I should concentrate on my run. Three consecutive days of tough runs with plenty of hills means it was a fantastic week for me and takes me closer to my goal. I think we all have a voice in our head and the trick is either blocking it out or convincing the voice that you are perfectly capable of what you are trying to achieve so “jog on”!
The compression tights are on and I’m away for a slap up late lunch with the family. I may even partake in a few libations as a treat. Next week is meant to be an easier training week but it will still be intense. Every session counts.
Monday, 15 October 2018
Six degrees of separation
For 10 years I have been on a journey. A journey of discovering just what is possible when I operate out of my comfort zone with a focused plan. Starting with a 10km and moving onto ultra marathons and multi-staged races I couldn’t possibly of have imagined at the beginning. But other than the satisfaction of raising money for Maggies Cancer Caring Centres (which was as much a benefit for me as it is for them) and the feeling of getting as fit as I’ve ever been in my life, I have met some unbelievable people along the way who are now great friends. People from all around the world, from all backgrounds who have something in common. They love life.
With my race just under 5 weeks away and every training session vitally important as I’m 3 weeks behind, due to illness and holidays, I was away this weekend (not good for training) visiting a friend that I’d met on MdS in 2013. The chances of me meeting one of the UK’s leading chefs was highly unlikely, six degrees of separation, but I had the great pleasure of sharing a tent with him even although he couldn’t do anything with my boil in the bag food! Why am I talking about this? Simple. It’s to do with having a why, having laser focus and exceptionally high professional standards. Steve Drake opened a new restaurant 1 year ago and last week was voted the top restaurant in England and also a Mitchelin Star! We ate at his restaurant and it was world class - Sorrell in Dorking is amazing but good luck in trying to get a table.
But aside from the fine food and wine, I needed to train. The Surrey Hills were calling and on Saturday I was running through a vine yard on a very steep hill in beautiful sunshine. This was perfect and it got some miles in. Sunday was a day off after a stunning meal and too much wine but these opportunities don’t come up too often.
This morning I headed off with Steve to what was supposed to be amazing views from the Surrey Hills however the curse I have with “hills with a view” followed me to Surrey - the mist meant no view - I thought I was back at Ben Lomond! Steve and I ran through the most beautiful countryside with some nasty hills but although there was no view, it was great.
So although people question my sanity from time to time for all this running, the adventure I am on means I get to meet wonderful people from interesting backgrounds that I’d gladly spent days with them running through deserts or glens. It’s amazing who you meet when you pull on a pair of running shoes. Go enjoy your own adventure.
With my race just under 5 weeks away and every training session vitally important as I’m 3 weeks behind, due to illness and holidays, I was away this weekend (not good for training) visiting a friend that I’d met on MdS in 2013. The chances of me meeting one of the UK’s leading chefs was highly unlikely, six degrees of separation, but I had the great pleasure of sharing a tent with him even although he couldn’t do anything with my boil in the bag food! Why am I talking about this? Simple. It’s to do with having a why, having laser focus and exceptionally high professional standards. Steve Drake opened a new restaurant 1 year ago and last week was voted the top restaurant in England and also a Mitchelin Star! We ate at his restaurant and it was world class - Sorrell in Dorking is amazing but good luck in trying to get a table.
But aside from the fine food and wine, I needed to train. The Surrey Hills were calling and on Saturday I was running through a vine yard on a very steep hill in beautiful sunshine. This was perfect and it got some miles in. Sunday was a day off after a stunning meal and too much wine but these opportunities don’t come up too often.
This morning I headed off with Steve to what was supposed to be amazing views from the Surrey Hills however the curse I have with “hills with a view” followed me to Surrey - the mist meant no view - I thought I was back at Ben Lomond! Steve and I ran through the most beautiful countryside with some nasty hills but although there was no view, it was great.
So although people question my sanity from time to time for all this running, the adventure I am on means I get to meet wonderful people from interesting backgrounds that I’d gladly spent days with them running through deserts or glens. It’s amazing who you meet when you pull on a pair of running shoes. Go enjoy your own adventure.
Sunday, 7 October 2018
Lung busting
Balancing training with work isn’t easy at the moment and two days in Birmingham this week didn’t help but once again we worked my training schedule around it. The running sessions are all different. A negative split session, a tempo run and a hill run. Friday was 90 minutes, Saturday was 2 hours and Sunday 1 hour 35 minutes. That’s a good block of training especially the hill climb on Saturday. Tinto hill is the biggest hills in easy reach of my house. So being time short it’s ideal. Up and down two times is 974 metres and I manage to run up the first kilometre both times but it’s a lung buster - my heart rate reached 173! I was flying on the downhill sections - total run 14km. I know I’m getting fitter because there are no signs of DOMS today and no signs of fatigue when completing another hard 16.5km at Chatelherault. It was good to have company on both runs as it helps with a little competitive edge where we push ourselves.
Today a few pals are competing in Ironman Barcelona. They have both trained really hard and were expecting good results. Unfortunately one of them didn’t complete the swim and DNF’d. It happens occasionally and reminds us of the importance of “enjoying the journey”. When you train 6 days a week you’ve got to enjoy it as DNF’s happen. The race should be the icing on the cake because so many things can go wrong. A kick in the face in the swim, a mechanical on the bike or an ankle twist on the run. But at least he wasn’t hurt and will live to fight another day. In the meantime Wilson Kane is flying on the bike as I type this blog and I’m hoping he’s in for a PB - he’s sure worked for it.
As I was struggling with another lung busting run today I remembered a phrase I’d picked up along the way: “life begins outside the comfort zone”. The only way for me to achieve the goals I’ve set is to train outside the comfort zone - this is where the improvement happens. So another week over, another week closer to the race and the results are starting to show. I’m loving the journey.
Today a few pals are competing in Ironman Barcelona. They have both trained really hard and were expecting good results. Unfortunately one of them didn’t complete the swim and DNF’d. It happens occasionally and reminds us of the importance of “enjoying the journey”. When you train 6 days a week you’ve got to enjoy it as DNF’s happen. The race should be the icing on the cake because so many things can go wrong. A kick in the face in the swim, a mechanical on the bike or an ankle twist on the run. But at least he wasn’t hurt and will live to fight another day. In the meantime Wilson Kane is flying on the bike as I type this blog and I’m hoping he’s in for a PB - he’s sure worked for it.
As I was struggling with another lung busting run today I remembered a phrase I’d picked up along the way: “life begins outside the comfort zone”. The only way for me to achieve the goals I’ve set is to train outside the comfort zone - this is where the improvement happens. So another week over, another week closer to the race and the results are starting to show. I’m loving the journey.
Sunday, 30 September 2018
Inspiration from Muhammad Ali
Inspiration all around this weekend with friends competing in Glasgow 10km, Glasgow half marathon, Grand 2 Grand Ultra and I’m sure many others. Athletes competing or completing, it doesn’t matter. They set themselves a target and have turned up and delivered. Congratulations to you all. At the other end of the spectrum Europe win the Ryder Cup which was an amazing spectical and each player trained to get in the team and then delivered an amazing result under immense pressure.
My target is fast approaching with 7 weeks to go. It’s been a good weeks training, my heart rate is coming down, my legs feel strong and I’m enjoying being back running after my time off to get over a cold. Those two weeks were definitely a set back but I will arrive at the start line in the best condition possible having followed an amazing training plan which my coach has adapted depending on my health and getting the work life balance right. My focus is getting tighter and every session really matters, every session has a purpose.
The other day I came across a quotation from Muhammad Ali which really inspired me: “If your dreams don’t scare you, they aren’t big enough”. WOW doesn’t that make you think? What should I be aiming for?
I have big plans for 2019 that do scare me but after reading Ali’s quote I now understand that fear means I’m aiming at the right level. Bring it on, after the Tweed Valley 65km Ultra on Nov 18th.
My target is fast approaching with 7 weeks to go. It’s been a good weeks training, my heart rate is coming down, my legs feel strong and I’m enjoying being back running after my time off to get over a cold. Those two weeks were definitely a set back but I will arrive at the start line in the best condition possible having followed an amazing training plan which my coach has adapted depending on my health and getting the work life balance right. My focus is getting tighter and every session really matters, every session has a purpose.
The other day I came across a quotation from Muhammad Ali which really inspired me: “If your dreams don’t scare you, they aren’t big enough”. WOW doesn’t that make you think? What should I be aiming for?
I have big plans for 2019 that do scare me but after reading Ali’s quote I now understand that fear means I’m aiming at the right level. Bring it on, after the Tweed Valley 65km Ultra on Nov 18th.
Monday, 24 September 2018
Slowly but surely
After been laid low with a cold, on Monday I started my gradual come back - only 8 weeks to go! I went out for a 35 minute slow run. My legs wondered what the hell I was doing. I ran slowly as instructed but it took them a couple of kilometres before they began to realise this was normal activity. My heart rate was high but that was to be expected. It felt good to be back running and helped by some new shoes.
One more run and a couple of core work outs and my body and mind were starting to get the message - I’m back!
On Saturday I had a 1 hour run up a local hill - Tinto. I ran the first third and power walked the rest in 36 minutes. Heart rate was high but I was loving being out in a blustery wind taking in the marvellous scenery- it’s good to be alive and able to be out and about I thought. At the top it was really windy and I decided to head straight back down the hill at full speed - 18 minute descent. My legs felt good and the following day there were no DOMS which was a relief.
I then drove up to Aberdeen for a family get together and my coach gave me the Sunday off from running although I had a core session to complete. I’m not a huge fan of core sessions but I can’t ignore the benefit which is obvious as I am feeling much stronger since starting these sessions. Much more strength work required over the winter.
Building up the time/distance has to be taken in stages so tomorrow I have an hour and five minutes to complete building up to one and a half hours on Saturday. It will mean a 5.45am start so I can get my run in before I need to head off on business so it’s an early night for me. I’m looking forward to my training partner being back from holiday as on the longer runs it sure helps to have company.
One more run and a couple of core work outs and my body and mind were starting to get the message - I’m back!
On Saturday I had a 1 hour run up a local hill - Tinto. I ran the first third and power walked the rest in 36 minutes. Heart rate was high but I was loving being out in a blustery wind taking in the marvellous scenery- it’s good to be alive and able to be out and about I thought. At the top it was really windy and I decided to head straight back down the hill at full speed - 18 minute descent. My legs felt good and the following day there were no DOMS which was a relief.
I then drove up to Aberdeen for a family get together and my coach gave me the Sunday off from running although I had a core session to complete. I’m not a huge fan of core sessions but I can’t ignore the benefit which is obvious as I am feeling much stronger since starting these sessions. Much more strength work required over the winter.
Building up the time/distance has to be taken in stages so tomorrow I have an hour and five minutes to complete building up to one and a half hours on Saturday. It will mean a 5.45am start so I can get my run in before I need to head off on business so it’s an early night for me. I’m looking forward to my training partner being back from holiday as on the longer runs it sure helps to have company.
Subscribe to:
Posts (Atom)
