The week started with light training with my foot and various niggles causing problems but I had my "medical team" lined up.By Thursday I was a lot better but did a couple of short trail runs, keeping off the tarmac which I'd overdosed on for the last 4 months.
Saturday was a really special day. My first run with pals, my coach Genevieve and her husband Colin. I turned up at Chatelherault early to do a lap before they arrived and they joined me for the second lap. That was a tough second lap as having reduced my training over the last two weeks has had an impact on my fitness. Genevieve gave me some tips to improve my running and I did my best to make the changes. But I was blowing out my backside by the end. We managed a socially distanced coffee afterwards and it was great. Almost normal but not quiet, but we'll get there in time. You can't beat running with friends. The mistake I made was not to rest afterwards. I had an afternoon of furniture shopping for our new house which is important, but it came at a cost the next day as I missed my rest. Oh and that was 15 km, a nice step up as it was day one of three days of running.
My foot was a 4/10 so it was agreed that I'd run at the wind farm on Sunday as it was better underfoot than tarmac, marginally in my opinion. The wind farm is a tough gig. Hilly and exposed. I decided that instead of an out and back, I'd half the distance and do 2 out and backs in case my foot played up - I didn't want to be too far away from the start if my foot acted up. It was a game of two halves. 6.7 km out was tough but on the way back I felt better as it ends on a downhill! I then turned around for a second loop and that's where the wheels came off the trolley.
I went a different route as I couldn't face the hills I'd just been on again. I ended up stopping, walking and had a number of stones to pick out of my shoes. Easier said than done when your ham strings are complaining and you're trying not to tweak anything. In total I managed 24 km and was knackered. But I got my rest when I got home.
So this morning I headed out early to Chatelherault at 6.30 am for 16.5 km. No company to distract from any discomfort. But I had the birds singing which always cheers me up. It wasn't fast but it was done. Then I started eating. McDonalds for breakfast, fish and chips for lunch. Home for dinner with more fish and pasta - you know when you've trained hard when your appetite goes through the roof!
Having had my first run with friends in over 4 months I'm really looking forward to this becoming the norm. The Virtual Race Romania starts on Saturday, 250 km in 25 days. I was intending in doing it in 7 days but we're going to be managing this on a daily basis with reduced mileage just so we can get there. What ever it takes!
Monday, 20 July 2020
Sunday, 12 July 2020
Whatever it takes
The good news is I did get my first pint at the pub since lockdown on Monday! At 5pm I went with my son Ali and we enjoyed a "cold one" in an outdoor beer garden. It was busy but we managed to keep our distance from the crowd and it was good to have some form of normality restored. Later on however we heard they had to ask people to leave as it was getting too busy.
During the week I mixed running with cycling and would put it down as a good weeks training with some decent runs. By Thursday my heart rate was behaving which confirmed the training schedule was on point.
On Saturday I ran 30 km which was a decent step up in distance but unfortunately it was all tarmac. I'm still getting used to my new orthotics and while they are offering more support it does have an impact on my body which I started to feel around 20 km. My foot was uncomfortable but it was more my IT band at the side of my knee. With 6 km to go I turned for home straight into a headwind and my niggles were getting worse. I eased off on my pace as I knew I had a 90 minute run the next day and didn't want to hurt myself. Just as I got into Strathaven I noticed my coach and her husband heading in my direction on their bikes. Genevieve started shouting and waving like a loony and that always makes me smile, straighten up, and pick up my feet. But that short burst of motivation quickly subsided as I just wanted to get the run finished.
I reported back to Genevieve on how I felt and we both agreed to wait till the morning to decide whether to run or rest. I woke up and other than the first few footsteps I felt fine, certainly no muscular pain in my legs. So I headed off for Chatelherault to get off the tarmac and back to the trail. I was scheduled for a couple of laps but quickly it became obvious it was going to be a painful run as the niggles were getting worse. About 3 km in I felt like turning back and walking but decided to keep it going and see whether I could manage 1 or 2 laps. At some stages it felt fine and with under a km to go in the first lap I thought I'd start the second lap but as soon as I turned up the hill towards the end of the lap, the pain came back and I called it a day. A slow and painful lap. Such a shame as it was a lovely day to be in the beautiful grounds of Chatelherault.
I came home, hot bath, anti-inflammatory tablets, ice and elevated my leg.
Tomorrow is a rest day and I have set up a conversation with my coach for tomorrow. Fortunately I have a sports massage booked for Tuesday and seeing my sports therapist on Thursday. My "A race" is 12 days away and my current race strategy of completing it in a week might have to change. I'll do whatever it takes to be ready on Saturday 25 July and if it means I have to run more days and less mileage then I will, with one condition. I'm not creating a bigger problem with my foot / leg. I'll be speaking to my podiatrist as well as it takes time to adjust to new orthotics.
It's never easy which is what makes it so satisfying when running injury free. May the wind be at your back!
During the week I mixed running with cycling and would put it down as a good weeks training with some decent runs. By Thursday my heart rate was behaving which confirmed the training schedule was on point.
On Saturday I ran 30 km which was a decent step up in distance but unfortunately it was all tarmac. I'm still getting used to my new orthotics and while they are offering more support it does have an impact on my body which I started to feel around 20 km. My foot was uncomfortable but it was more my IT band at the side of my knee. With 6 km to go I turned for home straight into a headwind and my niggles were getting worse. I eased off on my pace as I knew I had a 90 minute run the next day and didn't want to hurt myself. Just as I got into Strathaven I noticed my coach and her husband heading in my direction on their bikes. Genevieve started shouting and waving like a loony and that always makes me smile, straighten up, and pick up my feet. But that short burst of motivation quickly subsided as I just wanted to get the run finished.
I reported back to Genevieve on how I felt and we both agreed to wait till the morning to decide whether to run or rest. I woke up and other than the first few footsteps I felt fine, certainly no muscular pain in my legs. So I headed off for Chatelherault to get off the tarmac and back to the trail. I was scheduled for a couple of laps but quickly it became obvious it was going to be a painful run as the niggles were getting worse. About 3 km in I felt like turning back and walking but decided to keep it going and see whether I could manage 1 or 2 laps. At some stages it felt fine and with under a km to go in the first lap I thought I'd start the second lap but as soon as I turned up the hill towards the end of the lap, the pain came back and I called it a day. A slow and painful lap. Such a shame as it was a lovely day to be in the beautiful grounds of Chatelherault.
I came home, hot bath, anti-inflammatory tablets, ice and elevated my leg.
Tomorrow is a rest day and I have set up a conversation with my coach for tomorrow. Fortunately I have a sports massage booked for Tuesday and seeing my sports therapist on Thursday. My "A race" is 12 days away and my current race strategy of completing it in a week might have to change. I'll do whatever it takes to be ready on Saturday 25 July and if it means I have to run more days and less mileage then I will, with one condition. I'm not creating a bigger problem with my foot / leg. I'll be speaking to my podiatrist as well as it takes time to adjust to new orthotics.
It's never easy which is what makes it so satisfying when running injury free. May the wind be at your back!
Sunday, 5 July 2020
Preparing for Virtual Ultra Race Romania
My "A race" this summer was going to be the Ultra race Romania in August, a 250 km 6 day staged race but like all other races it had to be cancelled due to Covid-19. However the organisers are running a virtual even starting on 25th July for 25 days which means you could do 10 km a day and still receive the magnificent medal that would have been given to the finishers of the main event. My plan is to do it in 7 days and despite my foot playing up a bit, I'm still aiming for this target.
The run up to any event is important as you must build your training up but avoid over training or injuries. My last two weeks my training has been cut back due to my foot issue and now I've managed to get some treatment and a new pair of orthotics, the build is back on - but cautiously.
On Wednesday I did a gentle run with my new orthotics. I could feel different pressure points but they were fine, for a short run. Three bike rides this week is not usual for me but it's kept my fitness going while taking the strain off my foot. Another gently run on Friday and on Saturday I went out for 20 km run. Had the niggle not started I'd be up at 35/40 km by now but that's where I'm at. My foot felt fine during the run and I felt great. Heart rate was really behaving itself which is always good. I messaged my coach afterwards and it was agreed that today, Sunday, I'd ride rather than run to give my foot some rest and this was a good call as there were a few grumbles during the night with my foot.
The weather was not suitable for an outdoor ride with high winds and showers so it was back to Zwift and a good playlist to get me through an "hour of power" - it certainly has it's use although I'd rather be out on the roads riding through the countryside.
The next 19 days of training will determine what my "game plan" is for the virtual URR but I know it's going to be a tough race. I'm looking forward to my body aching (in a good way), hot baths (which won't be available in the race) and hitting my bed at night (also not available) desperate to sleep and waking in the morning refreshed and ready to go again. Racing over a prolonged period is physically and mentally draining and takes you to place in your mind you didn't know existed. It's one of the attractions of long distance running and I can't wait to toe the start line with my No 1 bib, an honour granted to me by the organisers. It's positive to have something to focus on in the near horizon, other than queuing to get into a pub for your first pint since March!
The run up to any event is important as you must build your training up but avoid over training or injuries. My last two weeks my training has been cut back due to my foot issue and now I've managed to get some treatment and a new pair of orthotics, the build is back on - but cautiously.
On Wednesday I did a gentle run with my new orthotics. I could feel different pressure points but they were fine, for a short run. Three bike rides this week is not usual for me but it's kept my fitness going while taking the strain off my foot. Another gently run on Friday and on Saturday I went out for 20 km run. Had the niggle not started I'd be up at 35/40 km by now but that's where I'm at. My foot felt fine during the run and I felt great. Heart rate was really behaving itself which is always good. I messaged my coach afterwards and it was agreed that today, Sunday, I'd ride rather than run to give my foot some rest and this was a good call as there were a few grumbles during the night with my foot.
The weather was not suitable for an outdoor ride with high winds and showers so it was back to Zwift and a good playlist to get me through an "hour of power" - it certainly has it's use although I'd rather be out on the roads riding through the countryside.
The next 19 days of training will determine what my "game plan" is for the virtual URR but I know it's going to be a tough race. I'm looking forward to my body aching (in a good way), hot baths (which won't be available in the race) and hitting my bed at night (also not available) desperate to sleep and waking in the morning refreshed and ready to go again. Racing over a prolonged period is physically and mentally draining and takes you to place in your mind you didn't know existed. It's one of the attractions of long distance running and I can't wait to toe the start line with my No 1 bib, an honour granted to me by the organisers. It's positive to have something to focus on in the near horizon, other than queuing to get into a pub for your first pint since March!
Tuesday, 30 June 2020
Weather forecasts - better reading tea leaves!
Two days late with my blog! It only occurred to me when I woke up at 5.30 am this morning that I hadn't written my blog on Sunday and I spent the next 20 minutes mulling it over while I tried to get back to sleep - failed so here I am with my early morning tea listening to the "dawn chorus" outside and wondering where summer went! A week ago I was deciding between a running vest or t-shirt and now I'm considering one or two layers or a waterproof.
Following my injury niggles last week I got some treatment on the top of my calf and my foot. I'd like to say it was pleasant but it wasn't as I hadn't received any regular maintenance in over 3 months so there is more work to be done. Getting my calf taped always helps my foot and add to this a new pair of running shoes and repaired orthotics and I was good(ish) to go.
My coach is always looking out for me and gave me a light weeks training which included some time on my bike which was a nice change and coincided with the last of the warm weather. I'd forgotten the effect of meeting another cyclist on route. We both eyed each other up and as we were going the same direction decided we could strike up a conversation as we were going the same pace - well that's how it started. The pace just seemed to pick up and 4 miles later when he headed off on a different direction he said "at least this will be at a more leisurely pace". What he didn't know was I was blowing out my backside to hold that pace and he obviously was doing the same. It was my fastest ride this year, not that I have many to compare against but it was a decent pace.
The triathlon club had been competing in a weekly virtual Iron Man Triathlon series of varying distances - from sprint to 70.3. The swim was replaced with an additional run and I'd taken part in a couple. A leader board was formed and the competition heated up with this weekend being the final race. As I hadn't competed in them all, they had also allowed for some long runs/bikes to count, I wasn't in the frame but my coach suggested I take part anyway just to provide some focus on a light weeks training.
The weather forecast for the weekend was dire and you had to complete a 3km run, 40km bike and 10km run in 1 day. The BBC weather forecast isn't the best but when I went to bed on Friday night it said heavy rain and winds from 8am all day so I knew I couldn't fit in the three disciples so decided to do it on Sunday when the weather looked bad but not as bad. I woke at 5am on Saturday, checked the weather which hadn't changed so headed out for a training ride of 1 hr 10 mins without any rain or strong winds. Feeling good I showered and went back to bed. The weather didn't change till 11.30 am so I could have done my tri as many of my club mates did.
On Sunday I woke at 5am and checked the weather. The window for the two runs in dry and less windy conditions didn't exist despite what the forecast the day before had said. I could hear the wind howling and the rain smacking off the window so I went back to sleep. I knew the wind was picking up so I forced myself out the door - what am I doing this for, I'll be slower than normal as the wind is 25 mph and I'm going to need two layers of clothes. I was also worried about the top of my calf and over extending if I was running fast. I finished the 3km in a slower than normal fast time if you get my drift and then wen't straight into the 10km. I should have gone on the bike but it was so wet it was going to be indoors and I couldn't face a change of clothes only to have to go back out in the rain after another change of clothes. You can tell my mind wasn't in the most positive place - bloody BBC! Yesterday would have been so much better.
The 10km was horrible. I was so close to giving up on numerous occasions, I wasn't in the competition anyway - but I was, with myself. I gave myself a good talking to as I was 6 minutes slower than my last 10km race but in the end the achievement was not giving up.
I rested for 3 hours then did a Zwift indoor bike session. I've only done one before which I ended up binning as I hadn't set myself up properly for it with a fan to help cool me down and a towel but this time I was ready. It was a flat course and therefore fast. 35km averaged over the 40km and I was pleased with that but I was completely shattered at the end. Despite the distraction of racing people on screen I was bored and again had to have a word with myself - definitely not in my normal frame of mind for training but Zwift is definitely something you need to get used to. At least it was a tough training session that wouldn't have taken place if it had been out doors.
Taking part in a short virtual Olympic distance tri reminded me it's not about the distance. After finishing this I was shattered and that's why I forgot to write my blog. I'd pushed myself both physically and mentally to complete the race and being shorter, didn't put as much strain on my niggles. Good training is about consistency and varying the activities to take account of any potential injuries. My mind set wasn't good this weekend, not helped by the crap weather, but I got through it because I had goals to complete and be held accountable for. Congratulations to my team mates for some stunning results in their virtual IM events over the last few months - you smashed it.
I think I'll read the tea leaves at the bottom of my cup now rather than rely on the fairy story the BBC weather App is coming up with! See you out there.
Following my injury niggles last week I got some treatment on the top of my calf and my foot. I'd like to say it was pleasant but it wasn't as I hadn't received any regular maintenance in over 3 months so there is more work to be done. Getting my calf taped always helps my foot and add to this a new pair of running shoes and repaired orthotics and I was good(ish) to go.
My coach is always looking out for me and gave me a light weeks training which included some time on my bike which was a nice change and coincided with the last of the warm weather. I'd forgotten the effect of meeting another cyclist on route. We both eyed each other up and as we were going the same direction decided we could strike up a conversation as we were going the same pace - well that's how it started. The pace just seemed to pick up and 4 miles later when he headed off on a different direction he said "at least this will be at a more leisurely pace". What he didn't know was I was blowing out my backside to hold that pace and he obviously was doing the same. It was my fastest ride this year, not that I have many to compare against but it was a decent pace.
The triathlon club had been competing in a weekly virtual Iron Man Triathlon series of varying distances - from sprint to 70.3. The swim was replaced with an additional run and I'd taken part in a couple. A leader board was formed and the competition heated up with this weekend being the final race. As I hadn't competed in them all, they had also allowed for some long runs/bikes to count, I wasn't in the frame but my coach suggested I take part anyway just to provide some focus on a light weeks training.
The weather forecast for the weekend was dire and you had to complete a 3km run, 40km bike and 10km run in 1 day. The BBC weather forecast isn't the best but when I went to bed on Friday night it said heavy rain and winds from 8am all day so I knew I couldn't fit in the three disciples so decided to do it on Sunday when the weather looked bad but not as bad. I woke at 5am on Saturday, checked the weather which hadn't changed so headed out for a training ride of 1 hr 10 mins without any rain or strong winds. Feeling good I showered and went back to bed. The weather didn't change till 11.30 am so I could have done my tri as many of my club mates did.
On Sunday I woke at 5am and checked the weather. The window for the two runs in dry and less windy conditions didn't exist despite what the forecast the day before had said. I could hear the wind howling and the rain smacking off the window so I went back to sleep. I knew the wind was picking up so I forced myself out the door - what am I doing this for, I'll be slower than normal as the wind is 25 mph and I'm going to need two layers of clothes. I was also worried about the top of my calf and over extending if I was running fast. I finished the 3km in a slower than normal fast time if you get my drift and then wen't straight into the 10km. I should have gone on the bike but it was so wet it was going to be indoors and I couldn't face a change of clothes only to have to go back out in the rain after another change of clothes. You can tell my mind wasn't in the most positive place - bloody BBC! Yesterday would have been so much better.
The 10km was horrible. I was so close to giving up on numerous occasions, I wasn't in the competition anyway - but I was, with myself. I gave myself a good talking to as I was 6 minutes slower than my last 10km race but in the end the achievement was not giving up.
I rested for 3 hours then did a Zwift indoor bike session. I've only done one before which I ended up binning as I hadn't set myself up properly for it with a fan to help cool me down and a towel but this time I was ready. It was a flat course and therefore fast. 35km averaged over the 40km and I was pleased with that but I was completely shattered at the end. Despite the distraction of racing people on screen I was bored and again had to have a word with myself - definitely not in my normal frame of mind for training but Zwift is definitely something you need to get used to. At least it was a tough training session that wouldn't have taken place if it had been out doors.
Taking part in a short virtual Olympic distance tri reminded me it's not about the distance. After finishing this I was shattered and that's why I forgot to write my blog. I'd pushed myself both physically and mentally to complete the race and being shorter, didn't put as much strain on my niggles. Good training is about consistency and varying the activities to take account of any potential injuries. My mind set wasn't good this weekend, not helped by the crap weather, but I got through it because I had goals to complete and be held accountable for. Congratulations to my team mates for some stunning results in their virtual IM events over the last few months - you smashed it.
I think I'll read the tea leaves at the bottom of my cup now rather than rely on the fairy story the BBC weather App is coming up with! See you out there.
Sunday, 21 June 2020
Steve Auston, the $6m man
The signs were all there. I am going through a new pair of running shoes every 3-4 weeks and while I have increased my mileage, this is ridiculous and expensive. The wear and tear was on the left shoe on the left side of the heal. The rest of the sole looked brand new. But with my "medical team" all on lockdown I can't get assessed or treated or a massage and I got a niggle at the back of my knee that almost had me walking at one stage. Not great when running 30km the next day. That run went well but I had to shorten my gate and take my time. The dull ache was there throughout the run but as soon as I stopped running, it was fine.
I managed to get an emergency appointment with my podiatrist. Full PPE and strict protocol followed and I found wearing the mask hellish for 1 hour. I couldn't wear my glasses as they steamed up and I found breathing difficult. Hat's off to the workers doing an 8 hour shift wearing the masks.
High tech equipment was used and a digital image of the pressure points came up on my feet. It's a long story but there's a lot going on down there that isn't good so new orthotics are being made and I'm confident that they will help with the issues. I also need to visit the chiropractor to get adjusted but that won't happen for a few weeks at least. A massage would go down well and my sports therapist is needed to take my leg! I'm surprised I've survived this long as I am usually seeing one of them every two weeks.
My orthotics have been "quarantined" for 3 days while they are repaired until my new pair are ready so my coach has me on a minimal running programme for the next week. Today I went out for just over an hour to spin my legs on the bike and apart from the 10 minute rain shower, I really enjoyed it. I can see some more cycling in my training while we sort the biomechanical issues with my feet.
You have to work with what you've got and despite my various injuries over the years I've managed some big distances and aim to continue. I'm not Steve Auston, the six million dollar man (1973 Sci-fi) but it feels like they are rebuilding me!
Sunday, 14 June 2020
81 km - getting there
It's been a good weeks training with 81 km completed. As always a variety of runs from 30 mins to 2.5 hours, some focused on speed but most targeting certain heart rate zones. As the distance builds up, what I considered a long run, becomes a short run. Anything under an hour and a half I now consider short and in time that will become two and a half hours. In some of my events, 81km will be a daily target and that seems a big stretch from where I am today but I'll get there.
Hopefully lockdown rules will ease so I can get back into the mountains and spend much longer (5-6 hours) power walking up and running back down. This builds my strength like no gym workout, and is far more enjoyable especially if you can have some company.
While I have a couple of virtual events to train for, mentally it's different and training now takes on a "release" from the restrictions of lockdown and it's not just focused on an event. Normally I'd be enjoying a sports massage every 3 weeks to keep my legs and back in order. I definitely think my body would appreciate it and my foot needs some attention from my sports therapist. In the meantime I have to make do with stretching, self massage, rollers and hot baths.
We'll get through this surreal period but if we can make the most of it by preparing for that time then 2021 is going to be a great year. I'm even thinking longer term but right now the focus is on building the miles while staying healthy. Enjoy getting out on your bike, swimming, running or walking. We're lucky enough to be healthy to take part in these activities. Stay safe.
We'll get through this surreal period but if we can make the most of it by preparing for that time then 2021 is going to be a great year. I'm even thinking longer term but right now the focus is on building the miles while staying healthy. Enjoy getting out on your bike, swimming, running or walking. We're lucky enough to be healthy to take part in these activities. Stay safe.
Sunday, 7 June 2020
Building the miles back up
If 2020 had gone to plan I would have completed the Kielder 50 km ultra and a week ago 3 marathons in 3 days around the mountains of Loch Ness. This was all in preparation for my "A race" which was scheduled for August, 250 km 6 day stage race. But all are cancelled so the high mileage that had been built up was drastically reduced to and hour a day to comply with the Covid-19 guidance and also protect my immune system.
The virtual races that were introduced have provided a good focus and although shorter and therefore faster than my normal race pace, it helped keep my fitness up. My training plan has now been adjusted to get me ready for the two main events that are now in my calendar; starting 25th July the Ultra Race Romania virtual race, 250km in 25 days although I'll be doing it in a shorter period of time; followed in September when I am going to run from Inverness to Glasgow using the Great Glen Way & The West Highland Way - I haven't worked out how long that will take yet but will soon have the plan finalised.
This plan means I need to increase my training runs and this week I ran 15 km on Friday, 25 Km on Saturday and 15 km today. Back to back runs are the way to get in shape for the longer runs, but I can't say the transition was easy and there's still a very long way to go.
My pals are all competing in the virtual ironman races which is motivating them to give their best. By comparison I'm doing the lonely long miles which is required as I prepare my mind as well as body for the going the distance. I've been here before and am looking forward to when running
21 km is the warm up and you get into a rhythm where the hours and the kms pass. But I've a bit to go to get there.
Everyday follows the same pattern. Get up, run, refuel, relax and recover - repeat (there's some work in there as well!). It's essential to look after your body and with a constant niggle/foot injury I have to manage that constantly - plenty of epsom salt hot baths and stretching, sadly missing my sports therapist.
I'm looking forward to long days in the mountains as those kind of sessions will be important especially for my September run. If you're building up the miles, do it gradually and remember how important rest and recovery is. Enjoy your outdoor activity whether it be a virtual race or just a jog. Stay safe and keep fit.
The virtual races that were introduced have provided a good focus and although shorter and therefore faster than my normal race pace, it helped keep my fitness up. My training plan has now been adjusted to get me ready for the two main events that are now in my calendar; starting 25th July the Ultra Race Romania virtual race, 250km in 25 days although I'll be doing it in a shorter period of time; followed in September when I am going to run from Inverness to Glasgow using the Great Glen Way & The West Highland Way - I haven't worked out how long that will take yet but will soon have the plan finalised.
This plan means I need to increase my training runs and this week I ran 15 km on Friday, 25 Km on Saturday and 15 km today. Back to back runs are the way to get in shape for the longer runs, but I can't say the transition was easy and there's still a very long way to go.
My pals are all competing in the virtual ironman races which is motivating them to give their best. By comparison I'm doing the lonely long miles which is required as I prepare my mind as well as body for the going the distance. I've been here before and am looking forward to when running
21 km is the warm up and you get into a rhythm where the hours and the kms pass. But I've a bit to go to get there.
Everyday follows the same pattern. Get up, run, refuel, relax and recover - repeat (there's some work in there as well!). It's essential to look after your body and with a constant niggle/foot injury I have to manage that constantly - plenty of epsom salt hot baths and stretching, sadly missing my sports therapist.
I'm looking forward to long days in the mountains as those kind of sessions will be important especially for my September run. If you're building up the miles, do it gradually and remember how important rest and recovery is. Enjoy your outdoor activity whether it be a virtual race or just a jog. Stay safe and keep fit.
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