It’s something we all have to do - how to squeeze everything into the 168 hours in a week. It might only be 8-10 hours depending on the intensity of the week, but the limited daylight it makes a difference. I’ve had 2 6am starts this week and apart from running in the pitch black with a head torch, the ground has had a layer of ice adding another difficulty.
On Friday I was taking a long weekend so had an early run before leaving for Lake Windermere and got the bonus of the Saturday off. I paid for that today with a double training session (2k swim and 14k run) but with the Fling only 13 weeks away I have a lot to do. That’s not been helped by booking a holiday in April but as I don’t run for a living, I had to prioritise. That doesn’t mean I won’t be training on holiday and I discussed this with my coach this morning while we were out for a run. She’s good at adapting the plan and while I might not be as fit as I would otherwise be, the Fling is there to help prepare me for Tahoe.
I also have another holiday before Tahoe but rather fortunately it is in a hot climate with hills. Therefore it will help me get ready for the change in temperature and the steep climbing.
Looking at my schedule for next week I’ll be having an early start on Tuesday to fit in a 40 min swim and a 1hr and 5 min run but it will be done. I don’t like splitting the two sessions as when I have one in the evening things/life usually gets in the way.
So that gives you an insight into how I juggle my diary to fit everything in. It’s not easy but it’s possible if you want to take on these challenges. If you want it bad enough you’ll make it happen.
Sunday, 20 January 2019
Sunday, 13 January 2019
Hurt locker - revisited
Like many people, on Monday I returned to work refreshed and ready to go following the festive period. It was a busy week and by the end of it I was exhausted and looking forward to the weekend. My training was good although I’ll share an amusing mishap with you from Thursday. As all runners will know it’s better to “loose some weight” ,if you get my drift, before heading out as gravity can cause issues. Let’s just say that I didn’t lose all the “weight” required and on turning for home it became obvious that a “pit stop” was required. It was foggy and pitch black on a country road as I nipped behind a wall. My head torch was helping me find some grass but most of it felt like straw except for something poisonous I managed to pick up. I thought it was a nettle sting but grateful I didn’t use it to clean up or that might have brought on a PB for the last mile! A trip to the chemist sorted the discomfort but its another reminder to get your preparation right before heading out!
Friday was a hard 2k swim and I enjoyed the session with no pain from my golfers elbow which is getting weekly treatment.
Saturday however was a completely different proposition. It was meant to be a heart rate run and due to the weather I headed to Chatelherault to get some shelter from the elements - with the hills it’s difficult to keep your heart rate low. Mark and Alan joined me for the first big lap but very quickly I realised the pace, which wasn’t fast, was going to put my heart rate above target, probably due to a tough week at work. I should have made my excuses and dropped back but I was enjoying the company. By the end of the lap I was ready for giving up but the problem was there was a fresh group of runners ready to go out for a big lap which I was meant to be doing as well. Anyone who saw me to see I wasn’t in a good place either physically or mentally and I was just about to say to my coach that I’d swap tomorrow’s session for today and head home. But then I though visiting the hurt locker was needed because it’s the nearest you get to the way you can feel in a race.
I headed out for the second lap but made it clear I’d be slow. I knew my heart rate wouldn’t drop but I had to dig deep. Michael & Wilson came to my rescue and dropped back with me to encourage me to continue while at the same time dishing out some abuse to keep me on my toes. We ran at a very slow pace and I got round the second lap, their 1st, but by the end I was shattered. I headed home and spent the rest of the afternoon eating, resting & sleeping. The “take away” for me is that visiting the hurt locker makes you mentally stronger and next time it happens I’ll remember this run and take strength from it.
But what a difference 24 hours makes. Today I had another heart rate run and had selected a flat course which would make it easier to achieve but the weather meant we were back at Chatelherault. I made my intentions clear to my pals and within a few minutes I settled in with Genevieve (my coach) and Gareth. I managed the vast majority run within my target heart rate - only on two occasions did it go 1 and then 2 heart beats above target. The run was 50% of the previous days run however at all points today I felt strong and could easily have done another lap. It shows the importance of rest, taking account of the impact of a working week, the benefit of plenty of quality food and running at the pace you need for your goal. Comparing the pace of both runs they were identical however yesterday’s first lap was faster, where the damage was done, and second lap much slower - a definite lesson on pacing.
Whilst yesterday’s run hurt, it was one of those sessions that will pay dividends in the future. I will draw strength from that experience of visiting the hurt locker. Finally I reviewed my running in 2018 and it turns out I’d run 2,595 KM. I’ve never paid any attention to this before so it will be interesting to see what distance I cover this year. The adventure continues.
Friday was a hard 2k swim and I enjoyed the session with no pain from my golfers elbow which is getting weekly treatment.
Saturday however was a completely different proposition. It was meant to be a heart rate run and due to the weather I headed to Chatelherault to get some shelter from the elements - with the hills it’s difficult to keep your heart rate low. Mark and Alan joined me for the first big lap but very quickly I realised the pace, which wasn’t fast, was going to put my heart rate above target, probably due to a tough week at work. I should have made my excuses and dropped back but I was enjoying the company. By the end of the lap I was ready for giving up but the problem was there was a fresh group of runners ready to go out for a big lap which I was meant to be doing as well. Anyone who saw me to see I wasn’t in a good place either physically or mentally and I was just about to say to my coach that I’d swap tomorrow’s session for today and head home. But then I though visiting the hurt locker was needed because it’s the nearest you get to the way you can feel in a race.
I headed out for the second lap but made it clear I’d be slow. I knew my heart rate wouldn’t drop but I had to dig deep. Michael & Wilson came to my rescue and dropped back with me to encourage me to continue while at the same time dishing out some abuse to keep me on my toes. We ran at a very slow pace and I got round the second lap, their 1st, but by the end I was shattered. I headed home and spent the rest of the afternoon eating, resting & sleeping. The “take away” for me is that visiting the hurt locker makes you mentally stronger and next time it happens I’ll remember this run and take strength from it.
But what a difference 24 hours makes. Today I had another heart rate run and had selected a flat course which would make it easier to achieve but the weather meant we were back at Chatelherault. I made my intentions clear to my pals and within a few minutes I settled in with Genevieve (my coach) and Gareth. I managed the vast majority run within my target heart rate - only on two occasions did it go 1 and then 2 heart beats above target. The run was 50% of the previous days run however at all points today I felt strong and could easily have done another lap. It shows the importance of rest, taking account of the impact of a working week, the benefit of plenty of quality food and running at the pace you need for your goal. Comparing the pace of both runs they were identical however yesterday’s first lap was faster, where the damage was done, and second lap much slower - a definite lesson on pacing.
Whilst yesterday’s run hurt, it was one of those sessions that will pay dividends in the future. I will draw strength from that experience of visiting the hurt locker. Finally I reviewed my running in 2018 and it turns out I’d run 2,595 KM. I’ve never paid any attention to this before so it will be interesting to see what distance I cover this year. The adventure continues.
Sunday, 6 January 2019
Muffin tops
I’ve survived the festive period! What a couple of weeks that was catching up with family and friends with lots of good food, laughter and a fair few glasses of wine. I’ve caught up on sleep, read an excellent book and really not thought about work which is good as it means I head back tomorrow refreshed - well almost. I woke this morning with a sore throat and my internal thermostat not working - typical.
Up till today my training has continued to build and on Friday I swam 2km in the pool which is my longest swim In 9 months and it felt good despite my last 3 weeks off swimming. However as we were all heading out of the pool our coach mentioned our “muffin tops”! She wasn’t wrong. The festive period was showing on our waistlines and there’s no point in carrying excess baggage. The muffin top tends to be alcohol related so rest assured the intake will be reduced and with the increase in mileage it should be gone in due course. But when my weight is 150 lbs or 68kilos I need to build muscle mass at the same time as loosing the muffin top or else I’’ll be underweight. Currently my BMI is 21.6 which is healthy.
Yesterday I repeated the run from the previous week, 18.7km around Chatelherault and I managed it 5 minutes quicker. My fitness is coming back and the mileage will build over the next fews but that will be subject to how my sore throat progresses. I was looking forward to running and a gym session today but I’ve listened to my body and spent the day resting.
Back to work tomorrow so back to the juggling of work/life/training. I’m looking forward to an exciting 2019. Hope you achieve the goals you have set.
Up till today my training has continued to build and on Friday I swam 2km in the pool which is my longest swim In 9 months and it felt good despite my last 3 weeks off swimming. However as we were all heading out of the pool our coach mentioned our “muffin tops”! She wasn’t wrong. The festive period was showing on our waistlines and there’s no point in carrying excess baggage. The muffin top tends to be alcohol related so rest assured the intake will be reduced and with the increase in mileage it should be gone in due course. But when my weight is 150 lbs or 68kilos I need to build muscle mass at the same time as loosing the muffin top or else I’’ll be underweight. Currently my BMI is 21.6 which is healthy.
Yesterday I repeated the run from the previous week, 18.7km around Chatelherault and I managed it 5 minutes quicker. My fitness is coming back and the mileage will build over the next fews but that will be subject to how my sore throat progresses. I was looking forward to running and a gym session today but I’ve listened to my body and spent the day resting.
Back to work tomorrow so back to the juggling of work/life/training. I’m looking forward to an exciting 2019. Hope you achieve the goals you have set.
Saturday, 29 December 2018
New Year resolutions
New Year Resolutions -don’t bother. No seriously don’t bother as you’ll only end beating yourself up especially if you only last a few weeks before ditching them. Let’s replace the word resolution, which has a negative connotation, with the word goal(s) and if you are going to set a goal - set the bar high. There’s nothing more disappointing than seeing someone set a low bar, and then achieving it! It just encourages mediocrity.
Set a goal you are passionate about. Write it down. Put a plan around it and have someone check your progress on a regular basis - someone you’re accountable to. Put it on Facebook. Link it to a charity so when the going gets tough you don’t want to let them down. Tell your friends and Blog about it - I promise it works and I’ve a 9 year track record to prove it.
If you keep your goals to yourself it’s easy to let them drop and may gyms will see this when they are packed in January and start to empty in February and back to the regulars by March. This approach can be life changing.
With my daily and weekly goals being monitored by my coach, I make sure I arrange my day / life around getting the session done and making it meaningful. It doesn’t always work but I’d say 97% of the time it does. Sometimes Tollcross Swimming let me down like yesterday when they didn’t open till 12 and I was standing outside at 11 (not shown on their website!). I didn’t have time in my schedule to wait as I was going to a family event which involved a few glasses of wine and food. I carefully paced myself so that the following day I was fit to run 1 hr 55 mins at Chatelherault in the morning. It would have been easy to have had a “session” yesterday and not be able to get out of my bed in the morning and to skip the run but reporting after every training session to my coach doesn’t give me that option.
This approach works for me so if you really want to achieve something special in 2019, you might want to consider it. Or you could let another year go by and find yourself heading up to the next year end thinking about New Year Resolutions. The power is in your hands - go on. You know you want to. All the best for 2019.
Set a goal you are passionate about. Write it down. Put a plan around it and have someone check your progress on a regular basis - someone you’re accountable to. Put it on Facebook. Link it to a charity so when the going gets tough you don’t want to let them down. Tell your friends and Blog about it - I promise it works and I’ve a 9 year track record to prove it.
If you keep your goals to yourself it’s easy to let them drop and may gyms will see this when they are packed in January and start to empty in February and back to the regulars by March. This approach can be life changing.
With my daily and weekly goals being monitored by my coach, I make sure I arrange my day / life around getting the session done and making it meaningful. It doesn’t always work but I’d say 97% of the time it does. Sometimes Tollcross Swimming let me down like yesterday when they didn’t open till 12 and I was standing outside at 11 (not shown on their website!). I didn’t have time in my schedule to wait as I was going to a family event which involved a few glasses of wine and food. I carefully paced myself so that the following day I was fit to run 1 hr 55 mins at Chatelherault in the morning. It would have been easy to have had a “session” yesterday and not be able to get out of my bed in the morning and to skip the run but reporting after every training session to my coach doesn’t give me that option.
This approach works for me so if you really want to achieve something special in 2019, you might want to consider it. Or you could let another year go by and find yourself heading up to the next year end thinking about New Year Resolutions. The power is in your hands - go on. You know you want to. All the best for 2019.
Monday, 24 December 2018
It’s the season to be jolly
Where has the year gone? Blink and you’d have missed it. You plan a goal and before you know it you’re at the startline. My first startline next year will be the Highland Fling in 17 weeks time and there’s a lot of work to be done. Going from 5 miles to 53 miles in that timeframe won’t be easy, but it will happen as it’s only the warm up for the main event where I’ll repeat this mileage another 3 days and 40,000ft of climbing. As Muhammad Ali said, “if your goals don’t scare you then you haven’t set them high enough”.
This week my running mileage took a hike and it felt great. My heart rate is a bit high but that will be sorted in the next month as the consistent running starts to show in the results. The temperature certainly has an effect and today I was running in -3 degrees and trying to stay upright on the icy country roads. My heart was working hard but not hard enough to stop the pain with the cold in my fingers despite wearing gloves - it will be ski gloves next time!
But it’s not all hard training. On Saturday a large group of triathletes met at Chatelherault in fancy dress and to the amusement of the other walkers we did a slightly slower lap than normal. The highlight had to be our T-Rex who had dogs either attacking him or running for their lives. While we all work and train hard during the year, this is the season to be jolly so make the most of the time off if you are lucky enough to have some. I’m enjoying two weeks off and while I will continue training I’m looking forward to some wonderful food, plenty of rest, the odd glass of wine and time with the family. I hope you have a wonderful Christmas and thank you for following my journey. Merry Christmas.
This week my running mileage took a hike and it felt great. My heart rate is a bit high but that will be sorted in the next month as the consistent running starts to show in the results. The temperature certainly has an effect and today I was running in -3 degrees and trying to stay upright on the icy country roads. My heart was working hard but not hard enough to stop the pain with the cold in my fingers despite wearing gloves - it will be ski gloves next time!
But it’s not all hard training. On Saturday a large group of triathletes met at Chatelherault in fancy dress and to the amusement of the other walkers we did a slightly slower lap than normal. The highlight had to be our T-Rex who had dogs either attacking him or running for their lives. While we all work and train hard during the year, this is the season to be jolly so make the most of the time off if you are lucky enough to have some. I’m enjoying two weeks off and while I will continue training I’m looking forward to some wonderful food, plenty of rest, the odd glass of wine and time with the family. I hope you have a wonderful Christmas and thank you for following my journey. Merry Christmas.
Sunday, 9 December 2018
Maybe I, maybe naw
Maybe I, maybe naw won’t mean much to my friends from afar but its this time of year when a comedy show comes on telly and a “football character” uses the phrase when trying to make a decision (in Edinburgh they’d say “possibly darling, possibly not”!). Sadly the maybe I, maybe naw phrase has been over used this year with all the political talk of Brexit. I’ve heard there’s a significant vote taking place on Tuesday but maybe I, maybe naw - it’s doing my head in!
The solution however is simple. Pull on a pair of trainers and go out for a run. Ignore all the noise and hot air being spouted and go and enjoy the wonderful surrounding in your own back yard. My return to training has been gentle with runs restricted to between 5-8km. I’ve quickly built up my swimming to 1,500m but this is following drills or specific sets. I’m on week two of my strength training however some golfers elbow has restricted certain exercises. Going for some sports therapy tomorrow so hopefully that will get sorted.
And despite all my experience, yesterday I got caught up in a fast, was meant to be social, Chatelherault run. The first half was good but I realised the second half was going to hurt - and it did. My heart rate and breathing were out of sorts which continued today even though the pace was much more controlled. It’s either a lack of running or I’m coming down with something.
But it’s the “off season”. The sessions should continue to have a purpose but with a bit more chatting and a slower pace. We’ll get through December without having lost too much fitness so we can hit the ground running in January because it’s less than 4 months to the 53 mile Highland Fling Ultra!
Maybe I, maybe naw is not a phrased used when training - if it’s on the schedule, get it done. The only time I’ll be using that phrase in the coming weeks will be deciding if I want more sticky toffee pudding and undoubtably the answer will be I! Enjoy your offseason training folks....and the mince pies!
The solution however is simple. Pull on a pair of trainers and go out for a run. Ignore all the noise and hot air being spouted and go and enjoy the wonderful surrounding in your own back yard. My return to training has been gentle with runs restricted to between 5-8km. I’ve quickly built up my swimming to 1,500m but this is following drills or specific sets. I’m on week two of my strength training however some golfers elbow has restricted certain exercises. Going for some sports therapy tomorrow so hopefully that will get sorted.
And despite all my experience, yesterday I got caught up in a fast, was meant to be social, Chatelherault run. The first half was good but I realised the second half was going to hurt - and it did. My heart rate and breathing were out of sorts which continued today even though the pace was much more controlled. It’s either a lack of running or I’m coming down with something.
But it’s the “off season”. The sessions should continue to have a purpose but with a bit more chatting and a slower pace. We’ll get through December without having lost too much fitness so we can hit the ground running in January because it’s less than 4 months to the 53 mile Highland Fling Ultra!
Maybe I, maybe naw is not a phrased used when training - if it’s on the schedule, get it done. The only time I’ll be using that phrase in the coming weeks will be deciding if I want more sticky toffee pudding and undoubtably the answer will be I! Enjoy your offseason training folks....and the mince pies!
Sunday, 25 November 2018
Rest, recover and return
Having been in the hurt locker, Monday & Tuesday weren’t fun as I was visited but DOMS! Walking like John Wayne my legs didn’t like me and my body wasn’t too pleased either. But coming home to champagne and good food after the race and a hot bath was the start of my recover - I had a lot of hot baths last week!
With no training planned I was out celebrating on Tuesday night and come Thursday I was able to handle a massage and the message was that my legs were on the mend. I’ve been eating “like a horse” all week and am constantly craving food. Probably because I was 148 Lbs after the race and after a momentous effort I’m up to 152! Other than a dreadful sleep after the race I’ve been like “rip van winkle” taking every opportunity to nap.
Back out celebrating on Friday with a couple of hours of disco dancing, yes that’s what I said - disco dancing! Had a ball and no lycra or Garmin in sight. But of course I knew this rest period would be short lived.
Today I had a social 5km jog around the murals of Glasgow with friends which was great fun - no Garmin or heart rate monitor! I also received my training plan as I prepare for my first race of 2019 - The Highland Fling, a 53 mile ultra. I did the race 4 years ago and my coach has already set me a very ambitious target. This is all in the build up to my “A race” the Tahoe 200 in September.
I’m back to swimming on Tuesday and for this I may need armbands it’s been that long! After writing this blog I’m away to prepare / clean out my gym as my coach is coming round to sort out my strength training on Thursday - there may be tears and tantrums! My initial running will restricted to 5km which seems ridiculous when a week ago I ran 13 times that. However although I feel good I need to give my body the best chance to recover so we are building on a fresh rather than fatigued body.
The new training plan is exciting and as I’ve said so often, you have to enjoy the journey and the race is the “icing on to of the cake” as you don’t always get to eat the “cake”. A new chapter starts and I’ll be mixing my training with a social life over the next 5 weeks which in itself is a challenge but it’s the season to be jolly....la la la la la la la la la!
With no training planned I was out celebrating on Tuesday night and come Thursday I was able to handle a massage and the message was that my legs were on the mend. I’ve been eating “like a horse” all week and am constantly craving food. Probably because I was 148 Lbs after the race and after a momentous effort I’m up to 152! Other than a dreadful sleep after the race I’ve been like “rip van winkle” taking every opportunity to nap.
Back out celebrating on Friday with a couple of hours of disco dancing, yes that’s what I said - disco dancing! Had a ball and no lycra or Garmin in sight. But of course I knew this rest period would be short lived.
Today I had a social 5km jog around the murals of Glasgow with friends which was great fun - no Garmin or heart rate monitor! I also received my training plan as I prepare for my first race of 2019 - The Highland Fling, a 53 mile ultra. I did the race 4 years ago and my coach has already set me a very ambitious target. This is all in the build up to my “A race” the Tahoe 200 in September.
I’m back to swimming on Tuesday and for this I may need armbands it’s been that long! After writing this blog I’m away to prepare / clean out my gym as my coach is coming round to sort out my strength training on Thursday - there may be tears and tantrums! My initial running will restricted to 5km which seems ridiculous when a week ago I ran 13 times that. However although I feel good I need to give my body the best chance to recover so we are building on a fresh rather than fatigued body.
The new training plan is exciting and as I’ve said so often, you have to enjoy the journey and the race is the “icing on to of the cake” as you don’t always get to eat the “cake”. A new chapter starts and I’ll be mixing my training with a social life over the next 5 weeks which in itself is a challenge but it’s the season to be jolly....la la la la la la la la la!
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