As I'm typing today's blog the rain is hammering down outside and a runner has just past my window. His head is down, the wind and rain are driving into him and he's just approaching the big hill - he's hard core. Yesterday the wind was blowing 50 mph and the rain was tipping down but despite being up to my knees in water at Chatelherault, I was having fun because I was running with my team mates at ATHelite. We were soaked and filthy with the mud but had a great laugh as we went round. Whilst I like the solitude you get from running on your own, running in a crowd or with a pal definitely pushes you harder and makes the kilometers pass quicker.
There were a few new members in the group and as happens the chat turns to what races you have lined up for the year and it's a diverse set of athletes so the range of races is huge. As we were running up hill I didn't take part in the conversation as I was trying to save my breath. I had to chuckle at one conversation which went on behind me when someone replied "I'm just doing an ultra". The person who'd asked the question said with some incredulity, "just an ultra"!! It made me laugh because if the questioner hangs around with us long enough, he'll be signing up for an ultra. It's just what happens when you keep bad company!
It's less than 12 weeks before my first race of the year which is a 50 km trail ultra. But my longest run since coming back has been 15 km so there's a lot of work to be done and while I'm increasing the distance of my runs, I have to be careful to avoid injury or manage and the injuries I have.
This week I ran 15 km and it was a great run. I averaged 5:04 per km which was the fastest sustained pace I have ran since coming back. Perhaps last week's "speed session" had reminded my legs, and brain, that they can move faster. In addition this week's speed session had me averaging 4:30 per km for the drills which shows improvement. But I have a couple of niggles to take into account.
I referred to a knee niggle in last weeks blog so on Monday I went to Pamela, my sports therapist, who spent a full hour working on my VMO - the teardrop muscle above my knee, had me in tears that's for sure! It doesn't hurt when I run, but walking up stairs it sometimes grumbles. Having a niggle like this needs to be managed so on Thursday I had a sports massage from Rhondda and she was surprised how tight my VMO was. The good news was my back was in good condition and this is partly due to having had a couple of weeks off work. Maybe one day when I retire from "driving a desk", but not retire from work, I'll find training much easier which certainly was the case during the festive break.
Today I'll test my VMO with a 45 turbo session followed by a core session. At least they are indoor sessions so I'll get my music on loud and have a sweat fest!
One last injury to report on is my foot which has caused me issues over the years. It's grumbling again but not enough to stop me running. I only mention this to give hope to athletes of all standards, shapes and sizes who get injured. A large percentage of us are carrying a niggle but get it seen to, don't ignore it, follow the advice given and keep on going. You may have to adapt your training for a while but keep your "engine" ticking over. Have a great week and keep focusing on your goals realising that every training session is a step closer to achieving them.
Sunday, 12 January 2020
Sunday, 5 January 2020
It's going to hurt!
I've now been back training almost 6 weeks and the careful planning of each session has meant I've been getting stronger and fitter with every session. My cold has been with me for 3 weeks and it's restricted to an annoying cough and that's held me back but it hasn't ruled me out of any sessions. It seems everyone I'm training with is trying to shake this cough off.
My training is 6 days a week with a number of double sessions which is our standard approach for getting back to a reasonable level of fitness. On Friday I swam with my coach and her husband and increased my distance from 1,300m to 1,900m. This isn't a big distance but when you've been away from the pool for almost 6 months, it's hard coming back. My swimming is only there for cross training benefits which is the same as my turbo training. They do benefit me but as my running pick up in distance and time it will be harder to fit them in as I'll need to get back to the gym. So far I've been working on my core but squats etc aren't far away now that my operation is 12 weeks ago. I need to be stronger, especially my back, as I'll be carrying my weeks food and equipment in Romania.
But as I discovered on Saturday, the increase in running required to be ready for the 50 km Keilder Ultra in 12 weeks time is going to hurt! The ATHelite group met at Chatelherault and started faster than normal. I knew within a few km that hanging onto this pace was going to hurt and I wasn't wrong. I was struggling towards the end and dropped back from the pack. When I reviewed my time later I discovered that this was the fastest pace round Chatelherault since my return.
My coach said everyone was hurting in that session and a lot of it is to do with where we all are in the training cycle. But there's much more of this discomfort to go through as I'll be upping my distance and pace over the coming weeks. I also need to get my mind used to my body feeling like this as it's the only way to get better - no pain no gain comes to mind!
This morning I had a set back on the turbo. I'd noticed a niggle when walking up stairs in my knee - it's happened before. I feel like I can't put my full weight on it or it gives way. My core training session had gone well but 5 mins into my turbo session and I gave up. I felt like I was pedaling with one leg and the power out put certainly wasn't good. Fortunately I am seeing my sports therapist tomorrow and and sure she will sort it out. It may be I need to check my set up on my bike - we'll see.
My training is really going to need to step up with the races coming up and I just found out that my A race in Romania has ascent of 12,000 m (they kept that quiet!). So I'll be back on the mountains as soon as the weather allows me. Can't wait - bring it on.
My training is 6 days a week with a number of double sessions which is our standard approach for getting back to a reasonable level of fitness. On Friday I swam with my coach and her husband and increased my distance from 1,300m to 1,900m. This isn't a big distance but when you've been away from the pool for almost 6 months, it's hard coming back. My swimming is only there for cross training benefits which is the same as my turbo training. They do benefit me but as my running pick up in distance and time it will be harder to fit them in as I'll need to get back to the gym. So far I've been working on my core but squats etc aren't far away now that my operation is 12 weeks ago. I need to be stronger, especially my back, as I'll be carrying my weeks food and equipment in Romania.
But as I discovered on Saturday, the increase in running required to be ready for the 50 km Keilder Ultra in 12 weeks time is going to hurt! The ATHelite group met at Chatelherault and started faster than normal. I knew within a few km that hanging onto this pace was going to hurt and I wasn't wrong. I was struggling towards the end and dropped back from the pack. When I reviewed my time later I discovered that this was the fastest pace round Chatelherault since my return.
My coach said everyone was hurting in that session and a lot of it is to do with where we all are in the training cycle. But there's much more of this discomfort to go through as I'll be upping my distance and pace over the coming weeks. I also need to get my mind used to my body feeling like this as it's the only way to get better - no pain no gain comes to mind!
This morning I had a set back on the turbo. I'd noticed a niggle when walking up stairs in my knee - it's happened before. I feel like I can't put my full weight on it or it gives way. My core training session had gone well but 5 mins into my turbo session and I gave up. I felt like I was pedaling with one leg and the power out put certainly wasn't good. Fortunately I am seeing my sports therapist tomorrow and and sure she will sort it out. It may be I need to check my set up on my bike - we'll see.
My training is really going to need to step up with the races coming up and I just found out that my A race in Romania has ascent of 12,000 m (they kept that quiet!). So I'll be back on the mountains as soon as the weather allows me. Can't wait - bring it on.
Sunday, 29 December 2019
It's all about the numbers
There's an argument that this is the time of year when you can take it easy, take some time off training and catch up with family and friends. But having had a complete 9 week break after the Tahoe 200 and my hernia operation, I don't have that luxury.
My focus is on rebuilding and I have 3 numbers in my mind and they appear on my countdown app. 96 days till the Keilder Ultra (50km), 151 days till the Loch Ness Ultra (3 marathons in 3 days) and then the A race, the Ultra Race Romania in 224 days (250km staged race over 7 days). Every training session is designed with these races in mind.
My other numbers are all recorded on the Training Peaks app which my coach Genevieve manages. After every session I report back to her and she provides me with her expert analysis of the session. Sometimes, based on the out put, she adjusts the next few sessions and this is one of the main benefits of having a coach working with me. She will deliver me to the start line of every race in the best possible condition - she always has.
But it is the festive season and last night I was out with the family and there was a significant amount of food and alcohol consumed. When I woke up this morning I wasn't in the best of shape but I had a one hour run to do and it had to be early. It certainly cleared out the cobwebs and the surprise is that my pace and heart rate were good considering where I am in my recovery. After all, I only started back training 4 weeks ago.
I now have power pedals fitted to my turbo bike and the numbers coming out make the training sessions more meaningful and interesting. You can't hide from the numbers so I have to give it everything, in every session.
My swimming is slow but it will be another 3 or 4 weeks before I'll feel that I am getting that particular fitness back.
This will be my last blog of the decade and I wish you all a happy, healthy, fit and successful 2020. Make sure know your numbers as they create he daily focus you require to reach your goals. I'll leave you with the words of Mohammad Ali. If you are not frightened of your goals then you haven't set them high enough!
My focus is on rebuilding and I have 3 numbers in my mind and they appear on my countdown app. 96 days till the Keilder Ultra (50km), 151 days till the Loch Ness Ultra (3 marathons in 3 days) and then the A race, the Ultra Race Romania in 224 days (250km staged race over 7 days). Every training session is designed with these races in mind.
My other numbers are all recorded on the Training Peaks app which my coach Genevieve manages. After every session I report back to her and she provides me with her expert analysis of the session. Sometimes, based on the out put, she adjusts the next few sessions and this is one of the main benefits of having a coach working with me. She will deliver me to the start line of every race in the best possible condition - she always has.
But it is the festive season and last night I was out with the family and there was a significant amount of food and alcohol consumed. When I woke up this morning I wasn't in the best of shape but I had a one hour run to do and it had to be early. It certainly cleared out the cobwebs and the surprise is that my pace and heart rate were good considering where I am in my recovery. After all, I only started back training 4 weeks ago.
I now have power pedals fitted to my turbo bike and the numbers coming out make the training sessions more meaningful and interesting. You can't hide from the numbers so I have to give it everything, in every session.
My swimming is slow but it will be another 3 or 4 weeks before I'll feel that I am getting that particular fitness back.
This will be my last blog of the decade and I wish you all a happy, healthy, fit and successful 2020. Make sure know your numbers as they create he daily focus you require to reach your goals. I'll leave you with the words of Mohammad Ali. If you are not frightened of your goals then you haven't set them high enough!
Sunday, 22 December 2019
The season to be .......active!
I've been giving some thought to the whole festive season and the joy it brings along with a few challenges as well. Breaking up for Christmas is almost like reaching a finish line. You've worked hard to get there and once you've closed the door at work, you can relax and probably over indulge! Other than Christmas day itself, when you eat your body weight in rich food, there will be plenty of social gatherings where you'll have a few mince pies and more wine than normal. Come on, it's Christmas so why not? Let your hair down, if you have any left but beware. If you pile the pounds on it's like strapping on a heavy rucksack to your chest and heading out for a run - you'll notice the difference immediately.
My festive period is all planned. I'm looking forward to a change of routine. Early morning training will only happen if I wake up and can't get back to sleep. Otherwise I will choose the time that suits me. I want to spend time with the family in between their many social engagements, catch up with friends and also catch up on sleep. There are books I want to read and time doing absolutely nothing.
But with every finish line, there's usually a start line on the horizon so you need to keep going or it will be a much harder start when you get back.
The annual ATHelite fancy dress run took place yesterday at Chatelherault and although the pace was dreadfully slow as we stopped for photos, we had a good laugh and still managed to be active. Better that thank lying on the couch!
I'll be heading out to the garage shortly to complete my last training session of the week, a turbo session with my new power pedals. I'm fascinated by the data my Garmin is collecting. This should give me a good idea as to how my fitness and strength training is progressing.
So make the most of your time off. Have a blast but keep active. Walk rather than take the car as you can burn off a few more carbs and get your step count up. Have a wonderful Christmas and reflect on everything you have that's good in your life. We are so lucky. Merry Christmas.
My festive period is all planned. I'm looking forward to a change of routine. Early morning training will only happen if I wake up and can't get back to sleep. Otherwise I will choose the time that suits me. I want to spend time with the family in between their many social engagements, catch up with friends and also catch up on sleep. There are books I want to read and time doing absolutely nothing.
But with every finish line, there's usually a start line on the horizon so you need to keep going or it will be a much harder start when you get back.
The annual ATHelite fancy dress run took place yesterday at Chatelherault and although the pace was dreadfully slow as we stopped for photos, we had a good laugh and still managed to be active. Better that thank lying on the couch!
I'll be heading out to the garage shortly to complete my last training session of the week, a turbo session with my new power pedals. I'm fascinated by the data my Garmin is collecting. This should give me a good idea as to how my fitness and strength training is progressing.
So make the most of your time off. Have a blast but keep active. Walk rather than take the car as you can burn off a few more carbs and get your step count up. Have a wonderful Christmas and reflect on everything you have that's good in your life. We are so lucky. Merry Christmas.
Tuesday, 17 December 2019
Making a splash!
Normally I blog on a Sunday but I thought I'd leave it till today because two things happened today which I wanted to include.
The training has been building up gradually as I recover from Tahoe and my surgery. I get a strange sensation around the surgery scar but am assured that this is the new normal so I just need to get used to it. I'm proceeding with caution and under expert instruction from my coach.
During the week I had power pedals fitted to my turbo bike which is going to offer more information for analysis which I am happy with. Turbo training is boring but a great way to get fit when the weather is shit and recently it has been awful. I've now had 3 sessions which give a power reading and I'm already becoming obsessed with the numbers - this is a good thing.
I attended my first "speed session" with the running group and it's amazing how it motivates you to run faster. But I kept a close eye on my pace and "listened" to my body which was marginally uncomfortable at the fasted pace, but I coped.
On Saturday I returned to Chatelherault for a trail run and was wanting to see how my foot would respond. Better than my lungs is the answer. I'm still suffering from the cold so am not 100% and I was also recovering from the staff night out so I'd describe the run as "sluggish". But my foot was better but not perfect afterwards.
On Monday I started my core training. I could tell it's been a long time and I maxed out at 2 sets of 5 press ups - strength of a kitten! In the evening after a very long day at work I headed out at 7pm for a 52 minute run which I really didn't feel like but it had to be done, and it was.
Today I was on the turbo at 5.35am as I had to be in the pool at 7am for my first swim in almost 5 months. I knew I'd die and I wasn't wrong. I had no arms following yesterdays core session and it was tough - but I knew it would be. I'll be back on Friday and hope it will be slightly easier!
But tonight I went to see my sports therapist. I needed my foot checked out. This could be make or break my season especially as I've suffered with it over the last 3 years. Pamela worked on my foot and calf for an hour and it wasn't pleasant. She's taped up my calf and that support should sort it over the next week. I'm booked in again for the beginning of the year to make sure I'm not aggravating it as this injury needs to be continually managed, especially as I build up the miles.
So the journey continues. I've done 16 training sessions in the last 17 days and am starting to feel good. I've only got to get my 9.3 km running up to 50 km in the next 15 weeks. Kielder Ultra I can't wait.
The training has been building up gradually as I recover from Tahoe and my surgery. I get a strange sensation around the surgery scar but am assured that this is the new normal so I just need to get used to it. I'm proceeding with caution and under expert instruction from my coach.
During the week I had power pedals fitted to my turbo bike which is going to offer more information for analysis which I am happy with. Turbo training is boring but a great way to get fit when the weather is shit and recently it has been awful. I've now had 3 sessions which give a power reading and I'm already becoming obsessed with the numbers - this is a good thing.
I attended my first "speed session" with the running group and it's amazing how it motivates you to run faster. But I kept a close eye on my pace and "listened" to my body which was marginally uncomfortable at the fasted pace, but I coped.
On Saturday I returned to Chatelherault for a trail run and was wanting to see how my foot would respond. Better than my lungs is the answer. I'm still suffering from the cold so am not 100% and I was also recovering from the staff night out so I'd describe the run as "sluggish". But my foot was better but not perfect afterwards.
On Monday I started my core training. I could tell it's been a long time and I maxed out at 2 sets of 5 press ups - strength of a kitten! In the evening after a very long day at work I headed out at 7pm for a 52 minute run which I really didn't feel like but it had to be done, and it was.
Today I was on the turbo at 5.35am as I had to be in the pool at 7am for my first swim in almost 5 months. I knew I'd die and I wasn't wrong. I had no arms following yesterdays core session and it was tough - but I knew it would be. I'll be back on Friday and hope it will be slightly easier!
But tonight I went to see my sports therapist. I needed my foot checked out. This could be make or break my season especially as I've suffered with it over the last 3 years. Pamela worked on my foot and calf for an hour and it wasn't pleasant. She's taped up my calf and that support should sort it over the next week. I'm booked in again for the beginning of the year to make sure I'm not aggravating it as this injury needs to be continually managed, especially as I build up the miles.
So the journey continues. I've done 16 training sessions in the last 17 days and am starting to feel good. I've only got to get my 9.3 km running up to 50 km in the next 15 weeks. Kielder Ultra I can't wait.
Sunday, 8 December 2019
The long road back
I knew it was going to be tough. It always is. Coming back from a major race, almost 3 months ago, and still fatigued while recovering from surgery wasn't going to be easy. I've started off slowly with 20 minutes runs or turbo sessions. In the last 12 days I've completed 11 sessions and am looking forward to tomorrow's day off. But just to give me another challenge, I've come down with a cold and if phlegm produced energy I'd selling it to the National Grid.
But it's the psychological side that is "playing with my head". I'm under strict instructions from my coach to take it easy as the hernia was only 7.5 weeks ago and damage can still be done and going back for a repair would set me back a long way. The pace I am running at is slow and whilst I'd like to run faster, where I am in my fitness it would be foolish to try and push it. I actually feel embarrassed shuffling along the street when three months ago my pace would have been 1 minute per kilometre quicker. Having said that I don't think my lungs would cope with anything faster at the moment.
Yesterday I returned to Chatelherault for my first run with the club. They gave me a few minutes head start but soon the group overtook me as I shuffled along. Johnny stayed with me and was good to have some company. At the half way mark we all regrouped. Mark then stayed with me for the second half and I was very grateful as it was a tough second half. I was increasing my running from a flat run of 34 minutes to a hilly trail run of 45 mins. It was so good to catch up at the end over coffee and cakes and I'd been missed so much I was told to pick up the tab!
Later that day my right foot, the one I have issues with, really started to hurt. I wasn't aware of going over on it but I elevated it, put ice on it, took ibuprofen and paracetamol and eventually switched to wine! I wore a compression sock which gave some comfort but my coach and sports therapists both thought it was just the shock of going back on uneven trails. Unreal when you consider the extreme trails I encountered while running 205 miles and had no such pain - although by the end the hard skin on my feet was agony. I swapped my run for a turbo session today and I'm pleased to say my foot is feeling a lot better. Based on today's appalling weather I'm so pleased I was indoors. Hat's off to anyone battling in those weather conditions.
My weight has increased from below 137lbs to 153lbs so I'm looking healthier although I need to lose the fat and put on some more muscle. The gym is not on the schedule yet but I'm looking forward to getting started. I think it will be a few months before I begin to feel normal but you have to be patient on the long road back.
But it's the psychological side that is "playing with my head". I'm under strict instructions from my coach to take it easy as the hernia was only 7.5 weeks ago and damage can still be done and going back for a repair would set me back a long way. The pace I am running at is slow and whilst I'd like to run faster, where I am in my fitness it would be foolish to try and push it. I actually feel embarrassed shuffling along the street when three months ago my pace would have been 1 minute per kilometre quicker. Having said that I don't think my lungs would cope with anything faster at the moment.
Yesterday I returned to Chatelherault for my first run with the club. They gave me a few minutes head start but soon the group overtook me as I shuffled along. Johnny stayed with me and was good to have some company. At the half way mark we all regrouped. Mark then stayed with me for the second half and I was very grateful as it was a tough second half. I was increasing my running from a flat run of 34 minutes to a hilly trail run of 45 mins. It was so good to catch up at the end over coffee and cakes and I'd been missed so much I was told to pick up the tab!
Later that day my right foot, the one I have issues with, really started to hurt. I wasn't aware of going over on it but I elevated it, put ice on it, took ibuprofen and paracetamol and eventually switched to wine! I wore a compression sock which gave some comfort but my coach and sports therapists both thought it was just the shock of going back on uneven trails. Unreal when you consider the extreme trails I encountered while running 205 miles and had no such pain - although by the end the hard skin on my feet was agony. I swapped my run for a turbo session today and I'm pleased to say my foot is feeling a lot better. Based on today's appalling weather I'm so pleased I was indoors. Hat's off to anyone battling in those weather conditions.
My weight has increased from below 137lbs to 153lbs so I'm looking healthier although I need to lose the fat and put on some more muscle. The gym is not on the schedule yet but I'm looking forward to getting started. I think it will be a few months before I begin to feel normal but you have to be patient on the long road back.
Monday, 2 December 2019
Covered by Ultra Race Romania blog
I've been lucky in my adventures of running in some awesome places around the world such as the Sahara Desert, the Grand Canyon and Lake Tahoe to name but a few overseas adventures. The ones in the UK are also amazing with the Highland Fling, the Tweed Valley and the Keilder Ultra but it's the people that make it.
I now have a load of friends from all over the world who keep in regular contact as we discuss the next adventure. For me my next overseas adventure is the Ultra Race Romania and I am so chuffed they decided to feature me on their blog.
Here's the link https://ultraraceromania.ro/blog-2/derek-stewart/
What an amazing adventure this will be and a great introduction to anyone wanting to attempt a stage race knowing that the organisation will be top class and the scenery stunning. You'll be helping a local autism charity at the same time so really giving back to the community. Let me know if you're interested.
I now have a load of friends from all over the world who keep in regular contact as we discuss the next adventure. For me my next overseas adventure is the Ultra Race Romania and I am so chuffed they decided to feature me on their blog.
Here's the link https://ultraraceromania.ro/blog-2/derek-stewart/
What an amazing adventure this will be and a great introduction to anyone wanting to attempt a stage race knowing that the organisation will be top class and the scenery stunning. You'll be helping a local autism charity at the same time so really giving back to the community. Let me know if you're interested.
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