On the edge

I often get asked, how do you train for a crazy event like the Tahoe 200 which has big climbs / descents (40,000ft), altitude, heat, cold at night, lots of miles and it’s a non-stop event so sleep deprivation willl be another challenge.  I can’t replicate the conditions so I have to rely on consistent training, a lot of it on tired legs, and throw in some Scottish hills to shred my quads on the downhill but nothing will come close to the mountains around Lake Tahoe.
The other and probably the most important aspect is preparing my mind.  My experience has shown that it’s your mind that gives up before your body.  After all it’s the “health and safety officer” and wants you to stop before there is damage.  However the “factory settings” are set with a big safety margin and you have to test that margin on a regular basis so you know how far you can push it.
This weekend has been a testing one for me.  I had to swap the order of my runs so the shorter run was on Saturday - 18km at Chatelherault.  When I finished my watch told me I needed 36 hours recovery - well that wasn’t going to happen and I wasn’t going to dwell on it.  Today the weather forecast was shit - snow and wind and if I didn’t finish by 1pm then the winds were 40 mph.  I was meant to be running for 3hrs and 10 minutes and had planned my route before I’d seen the weather forecast.  Unfortunately I had no pals to run with and those two factors should have made me change the route as I was running in the middle of nowhere which was high - there’s a wind farm up there so there’s a clue!
When I headed out the snow was lying and I could have worn trail shoes.  As I climbed the wind was picking up and the snow started to sting my face.  I considered lifting my buff over my nose but my headphones were tangled and I didn’t want to take my ski gloves off.  The gloves felt like boxing gloves with the weight of the water but my hands were warm.  Before I hit the big climb I managed a gel but not easy with the gloves on.  Shortly afterwards my shoe lace came undone and I had to take my gloves off.  Getting them back on wasn’t easy and my fingers were now numb.  As I reached the top of the climb it was a white out.  Two cars coming in the opposite direction hadn’t slowed down and left me looking like a snowman!  I was constantly trying to get my fingers to move and knew I wouldn’t be able to get a gel or any food out.  This was not a good place to be in and I’m in the middle of nowhere.
I had my phone with me if I was really stuck but this would have meant taking off my gloves.  I was determined to keep moving as the temperature had dropped and the wind was getting stronger.  I was really starting to think about my safety and had agreed with myself that if a car was heading in my direction I’d hitch a lift.  I also comforted myself with the thought that these are the positions you need to get into to try and replicate when you want to chuck it.  No cars came so I struggled on and found my way home having cut the run short by 30 minutes because that would have been extremely stupid! It was an ugly run but I’d definitely been “on the edge”.  Straight to bed with a hot cup of tea and a couple of hot water bottles to allow me to heat up slowly before going into the shower.  My fingers weren’t functioning.  All sorted now as I’m washed, watered, fed and have my feet up watching the footie.  My body feels fine and my recovery run tomorrow will flush out any nasties.  In hind sight I should have changed route or found someone to run with.  I need waterproof mits that can be taken off and on when needed so I can feed myself on the run.  Every day’s a learning day, today just happened to be a very cold one.

How do you eat an elephant?

As you know my blog has been going for 9 years.  Its purpose is to act as a personal journal for me but at the same time if it inspires anyone to push their limits, then I’m happy.  Blogging helps motivate me so, and hopefully some others, when I’m digging deep or considering skipping a session.  But if I blog it, post it then I do it.
I’ve 193 Days till Lake Tahoe - “the elephant”.  I’m starting to organise the logistics, flights, accommodation, gear (rucksack), support runners etc. But in the meantime I’m focused on my training plan.  Every session has a purpose and I need to deliver against the targets as my coach prepares me for the toughest event of my life - and I’m loving every moment of it.
Once again this week I was juggling my diary with my training schedule.  On Friday I left the house at 5am so I could start running at 5.30 and finish in time for a 7am swim and be at work for 9am.  It was a tough double session but it was just the start of a very hard weekend.
The weather forecast for Saturday was horrendous but it wasn’t really bad till 1pm so the fabulous three headed out at 7am.  It was a hilly run but in 2 hrs 20 mins we were back at the start and one of the group headed off to run a class.  And then there were two but my partner was struggling and a few miles later he headed back - we call all have an off day.  But now I was left on my own and that when I started to think about “eating an elephant”.  It’s not that I was hungry, just I was thinking about Tahoe and the 205 miles with 40,000 ft of climbing and ascending.  It seems a mammoth task but I know if I stick with the plan and complete every training session then I will succeed.  After 3hrs and 36 mins of running I was 3.5km short of a marathon but I’d hit my target and didn’t want to risk getting injured.  My calf was taped up on Friday to ease the pressure on my foot and it had worked so I called it a day.  Back to juggling so shower, food and then jumped into the car and drove up to Aberdeen, 3 hours, for a night out with family - it ended in a nightclub at Midnight! (Not normal behaviour!).
At lunchtime I drove back from Aberdeen and when I got home all I wanted to do was sleep.  But I had a double training session to do!  A 90 minute run at a faster pace than yesterday which wasn’t going to be that fast.  But rather than keep checking my Garmin on the pace I decided to “go for it” otherwise I might not give it my best.  I didn’t look at my watch once and when I finished the run I was very happy with the results.  I’ve said it before but sometimes it’s the session you least want to do that’s the best session.  But I wasn’t finished - I had a gym session to complete.  Being warmed up made it a better session but oh the burn in my quads!
The way to eat an elephant is in little slices.  Each training session is a slice of the elephant and takes me one step closer to my goal - I’ve just got to avoid getting indigestion!

Perceived effort

Another busy week with a day in London and a day in Belfast which meant no training on those days. Effectively they were my rest days although early starts and late finishes take their toll.
Monday was a massage to make sure my back and hip flexors were behaving and everything seemed to be in order after some good work from Sam Williams.  Nice tempo run on Wednesday and a swim run session on Friday.  Due to logistics I had to swim first and having missed the last two sessions it was tough trying to stay on the toes of the swimmers.  Then I headed out to Tollcross Park for a run.  I had heard it was a hilly park but didn’t know it contained a small farm with sheep and pigs - right in the middle of Glasgow!  The things you discover when out running!  I then had an hour on my glute Mede which was agony and when I left it was sore to touch.
The big run was on Saturday and due to the distance we were joined by the Scottish running legend Rosie Bell.  It’s what I love about ultra running and that is someone of Rosie’s pedigree comes out and runs at our pace although she is capable of so much more.  It was a 37km hilly run which is tough enough, but Rosie had already run for an hour and done an exercise class of an hour!  It just shows what you can do if you put your mind to it.  We all agreed we’d been thinking about this run because it was our longest this season.  Near the end one of the runners wanted to be left behind as they were struggling but “no one gets left behind particularly when it was wet, getting colder and in the middle of nowhere.  So we had a conversation, which is never well received when you’re feeling that bad, about how our mind gives up before our body.  As we tire our mind starts to perceive that the effort is too much and that you should give up.  But the body is much stronger than the mind and you have to shut out those thoughts.  It happens to us all and it’s a horrible place to be but if you are going to be a distance/ultra runner it’s going to happen.  Where possible you need to recognise it early and get some food/energy inside you.  It was a good reminder to us all.  You need to become comfortable being uncomfortable because that’s ultra running.
When I got home it was full on food fest to replace the calories and later on a 20 minute bath with Epsom salts to aid the recovery.
This morning was an hour run, faster than yesterday, to build on the tired legs.  I chose a trail run and felt strong - no signs of fatigue from yesterday which is very encouraging.
I’ll need to remember these words about perceived effort in the coming weeks as apart from next Saturday’s 42km run, I’ll be heading to the hills soon.  There will be plenty of opportunity for my mind to doubt my body and I need to practice telling it to “jog on”!

Run your own race

It’s been a week of ups and downs and I don’t just mean the hills!  Everything was going great and my stats were showing improved performance - even with my swimming!  But on Wednesday I got a wee reminder that my body has some issues.  One the 2nd hill rep my hip flexor felt like someone had stabbed it with a knife.  A sharp pain is never a good sign so I tried to stretch it off - more sharp pain so I jogged back to the office with my mind working through the implications for my 53 mile race in 9 weeks time.  The good news was I already had an appointment booked with my chiropractor Gill Fraser (Dingwall) - Strathkelvin Chiropractic Clinic - on Friday for my golfers elbow and I had had a few twinges in my back in the last few weeks.  The pain stayed as I was limping when I went to see her.
My back tweaks are connected to my pelvis which is connected to my hip flexor - I can feel a song coming on here.  I was on the table for 40 minutes and I’d like to say it was pleasant but it wasn’t.  However the minute I got off the table my back felt free and my hip flexor was pain free. Result.
The following day I tested it.  24km run at a half decent pace with my pals.  What a cracking run but I had to dig deep on the last 7km.  Fortunately I had Michael who was pushing the pace so I held on, just!
However with all long runs, the following day is a shorter, 1hr 20mins run but faster to work those tired legs.  When I woke up my back felt stiff, and no wonder after the chiropractor session and yesterdays run, so I did a series of back warm up exercises to loosen it off then headed out.  The wind was blowing at 40 mph and as I was on exposed hills, it was tough.  Only on one occasion did my hip flexor remind me it was there but fortunately it came to nothing.  I felt tired and relieved that this session was over and now I was going to support my pals who were running the Strathaven half marathon.
Watching a race puts a different perspective on it. When you’re in it you only see those around you.  This race is a tough one with some major climbing involved on roads that are exposed to the elements and there were plenty of them! 40 mph win and rain welcomed the runners of all levels and different shapes, sizes and ages.  From top runners to the rump of the pack and then the stragglers who are tackling this distance for the first time.  Every competitor has a goal in mind and whether they are running 5 min miles or 10 min miles or slower, they deserve a great deal of respect because they are out there doing it.  From a perceived effort point of view I believe the winner and the person who came in last both think they had pushed as hard as they could.  I saw one elderly runner, even by my standards, much further up the pack that their age might have suggested and then I notice their GBR vest.
So no matter what your pace or distance is, run your own race to the best of your ability.  Yes set challenging goals because a nothing grows in a “comfort zone” or  death zone as I refer to it.  The nights are getting lighter and we’ll soon be into better training conditions with the season fast approaching. Go and enjoy it.

1st podium of the year

This week was designed as a light weeks training and mid-week I had 2 days off training - loved it!  I had a back massage which wasn’t pleasant but needed.  I had my golfers elbow treated and the less said about that the better!  A few niggles that need sorting and my back tweaked on Saturday after working out so that’s going to require treatment this Friday.  As my coach said recently “I’m not biomechanically gifted”, and she’s not wrong, but it doesn’t stop me on pushing the barriers.  I just have to be mindful of my body.
On Friday I took a half day and headed off for a night of wonderful food, luxurious accommodation and the odd glass of wine or two with the mrs.  What a difference the shortened working week makes as it probably led to my podium.
The event was spread over a heat, a semi and a final.  The competition was tough and quite a bit of pushing in the group as we all battled to get out front and away from the pack.  Two competitors were given warnings for their behaviour which could have led to injury but in the end I battled through with a PB in each of the rounds.  The semi final was the toughest with me starting in the lead then losing it but as we lapped the slower competitors I managed to charge through a small space and take the lead and hold onto the end.  The final was an anti-climax as I had a 5 second lead by the end of the first lap and maintained it.  But that caused my mind to go negative - “don’t give up this lead, be careful, watch out for the back markers they could slow you down” but in the end I got through the race and got 1st place on the podium.  I love go karting and each of these 10 minutes was a workout!
Today I finished my light weeks training with a fast 10km and I’m encouraged with the level of my heart rate.  It’s saying everything is going to plan.  This week is going to be tough, particularly Fri, Sat & Sun.  Big miles to be done but after this week, I’m ready for it.

Snow, ice and sunshine

The worst weather always seems to arrive in Jan/Feb but it also brings with it some stunning days.  You just have to make sure you are properly dressed for the conditions and try to stay upright!
It’s been a great weeks training.  Temperatures of -11.5 have meant I’ve had to select my running routes carefully and even retreat indoors for a treadmill session (last resort) as the pavements were too risky - can’t afford time off for an injury.  With the Fling approaching much too fast I need every training session I can fit in to reach the startline with a chance of a reasonable time even though it’s a “stepping stone” to Tahoe in September.  The Fling is getting my full attention and respect as it’s not an easy race.
My training involves two swim sessions and they are there for cross training benefits.  It’s always a good heart, lung and core workout and now I’ve got fins and can join in on those drills, it’s tough.  But I’m not there to become a fantastic swimmer, that would require some “major surgery” I think, I’m there for a fun but serious workout.  On Friday we did 2,700m but that was after a gym session.  I’m getting stronger with the gym work without building “beach muscles” which is extra weight I’d have to carry, but I need to be careful not to over do it and injure myself.
Occasionally there is one training session that is a stand out and it was on Saturday.  It was a 2 hr 30 min run so my longest to date and I needed a bit of variety so went back to a route we had found last year.  The vast majority of it was in lovely snow covered trails with fantastic scenery and a group of 8 of us went at a consistent pace.  My heart rate was perfect and I felt strong which, after a long week of work and training was encouraging.  Whilst it was a good test and for all of us this was an increase in distance therefore was tough, it was a special run - one to remember.  Running with friends, chatting all the way round, except for the big hills, enjoying the sunshine despite it being 3 degrees.  It’s days like that which make me realise how lucky I am to be fit and healthy and able to run.
Today was only to be an hour but faster than yesterday. Building on the long run.  Stuart and I headed out in the rain / sleet and ice.  My legs felt tired from yesterday but that’s how they were meant to feel.  We didn’t check our pace until the end and we pleasantly surprised just how fast we’d completed the run.  That was the perfect end to a hard week of training and next week is a lighter weeks training.  I’ve organised a massage which will help with my recovery.  There may be snow and ice out there but I promise you if you get out in it you’ll come back refreshed.  Enjoy. We live in a beautiful country.

If it was easy then everyone would do it!

January isn’t my favourite month and neither is February.  Mainly due to the weather and the lack of light.  But they are important months for building your training base for the year of challenges that lie ahead.
For those of you who have followed my blog over the last 9 years, you’ll know that its primary objective is to act as my personal journal so I can remember the highs and the lows.  I remember one early day blog when a swim coach criticised me for not trying - he didn’t make that mistake twice as believe me I was giving everything.  He just didn’t know how to give constructive criticism to a poor swimmer.  There are the “icing on the cake” occasions where I’ve completed events some didn’t think were possible - “he’s bitten off more than he can chew” was one comment when I entered the MdS.  So I can go back and dip into those moments which helps drive me on.  If it helps inspire others to be the best they can be, then I’m delighted.
But it’s not easy and I’d say in the last month I’ve struggled to get consistent performance.  One day I’m breathing out my arse (yesterday) and the next day I’m running fast with a low heart rate.  There could be many reasons but what I do know from past experience is not to let them rest heavy on me.  I had one good swim session this week and one poor one.  I’ve slipped and fallen heavily on ice but picked my self up and “skated” around the rest of the run but got the session done despite the bruises.
Most importantly I have my friends that I train with that “pull my leg” or push me to bring out a better result like today or hang back and run slow with me because they can see that I’m struggling.  Thanks guys and thanks to my coach Genevieve who is always there supporting me while gently kicking my arse!
I know that come May/June I’ll be in a different place physically due to the hard work going in now.  I might not enjoy every training session but know afterwards I’ll feel like I’ve achieved something and feel better as a result.  To everyone battling with your fitness/training out there, if it was easy then everyone would do it and that is what puts you in a different league.  Well done and keep going.