Every cloud has a silver lining

There's a saying, if you get lemons make lemonade.  Basically it means learn to make the most of the hand your dealt.  And in 2020 we've all be dealt a fairly challenging hand.  What started off as almost a novelty, lockdown working from home and running the business remotely, has now dragged on and we definitely have a "new norm" although it doesn't feel very normal.  But we have to adapt and get on with it.
I've trained as a triathlete for 12 years now and more recently I have moved to ultra running yet use the cross training as a way of reducing the strain on my body.  In the winter I'd reluctantly get on the turbo trainer (static bike) as I have always found it boring.  No matter what music I'd blare out to motivate me, unless I had an interesting session where I was completely focused on my "numbers/targets" for every minute I never looked forward to these sessions.
However the game changer has been Zwift.  An online cycling programme where I train with or race people all around the world.  Who knew I'd be motivated by an avatar.  My club organises a 16km TT every week and I go into it looking to push myself harder than I ever would if I was doing a normal turbo session.  I hunt down people in front of me and try and stay ahead of teammates.  At the weekend there is a "group ride" and the clever technology means you don't get dropped from your pals.
As for the results, I'm delighted with how my fitness has improved in the month I've been using it and it's also showing in my running especially my lower heart rate.  After some sessions, when I get off the bike my legs are shaking with the effort so I know they have worked hard and are getting stronger.
I'm also doing three gym sessions a week, another area I wouldn't normally be excited about - I'd happily just run, but that's not how you improve.  The repetitions are increasing and exercises that I couldn't have done 6 weeks ago, I am now getting through and feeling strong.  This will be critical for my race next year where I will be running in the mountains with a loaded rucksack which contains my food and supplies for a week.  I need to improve my core strength as well as my overall body strength but it's getting better.
So the cloud that has brought us lockdown can be looked at either negatively or with a positive spin and I prefer the latter.  Moaning about the current situation won't improve it but turning your lemons into lemonade can mean so real positive results by the changes you make.  Every cloud has a silver lining, if you look for it.  Online training can deliver the results in a safe environment.  Take care and stay safe out there.

Memory lane

What a week it's been.  Most of it dominated by the US election and now we wait to see if the constitution will be followed.....of course it will but there will be mayhem in the meantime.  I mention this in the passing only because the more important event today was Remembrance Day (the official date is 11 Nov) when we when we remember those that sacrificed their lives in war so we could enjoy our freedom today.  It certainly puts into perspective the challenge we have today battling Covid but the statistics on deaths show how horrendous being in a world war was.  In the words of Edwin Star, war what is it good for, absolutely nothing!
But why am I talking about history when this blog is normally about what happened in the last week of my training?  As you know we're moving house in the next month to our dream home which we've been building, not personally, over the last year.  We've lived in Strathaven for 30 years and our current house for 18 of those years.  That means there is a lot to clear out or pack up.  After my turbo group ride on Zwift this morning I was on "box packing duty".
The first rule is be ruthless.  If the item in "the big cupboard" hasn't been opened since you moved in, ditch it.  Easier said than done as I took a trip down memory lane when I got to the photo albums.  Who were these young people in the albums? Oh it's us BC - before children.  Then there were the press articles I'd saved covering me winning the Glasgow half marathon in 1995 when I was raising money for Yorkhill hospital to thank them for saving our first born.  The full story is I couldn't run on the day of the half marathon so I ran it the day before the race and got some publicity.
There were the martial art years where I dedicated myself for 11 years and before that I lived, slept and breathed tennis - became a pro coach and used to coach a national squad.  It made me reflect on how lucky I have been to take part in these activities and the wonderful people who I have met along the way.
It seems the older I get, the quicker time passes but today was a trip down memory lane which I enjoyed.  When I get to the new house I'l looking forward to opening these boxes and reliving the past 30 odd years and a week tonight we'll be celebrating 29 years off marriage - where did the time go?  Tick tock, make the most of it.

The dark side

How are you doing?  It's hard to think that we're not staring in a Bruce Willis disaster movie.  Depending on what country you live in or what region in the country you live in, there are restrictions applying.  A family Christmas is the prize we're aiming for as we're all craving some normality - mine hopefully will be in a new house!  But the bottom line is, we'll get there and we need to focus on the positive for our own well being.  This is where training comes in.
I took part in a Zoom 16 km with 4 of my team mates during the week, all stronger cyclists than me but some struggling health wise.  It's crazy to say I was apprehensive but getting the technology to work was part of it! As I shot off the start line and noticed 3 of them we behind me. The voice in my head was telling me, I'd gone off too hard and they were letting me get ahead and will real me in on the final few Kms, so I pushed really hard.  The doubt stayed in my mind and my inexperience showed, but in the end they didn't catch me and my stats looked good.  This is a virtual race for FFS but as far as I was concerned it counted hence the effort I made.
On Saturday a handful of members took part in a half marathon in the dark as part of a virtual race taking place around the world.  It's funny how you perspective of distances changes.  3 months ago I was running a half marathon without even thinking about it.  Last night was different.  There was a 52 mph wind to cope with and some showers.  I knew within 4km I was going to find it tough as the food I had 2 hours previously was coming back on me.  I fell off the back which normally isn't a problem but this was a trail run in the pitch black and falling over a tree root was a distinct possibility.  Although not feeling great, I loved it.  It brought back memories of Lake Tahoe where I was running in similar territory, although 8,000 feet higher,  for 8 hours.  The shadows, the isolation and where you didn't know when you were running up an incline.
My pals looked after me and made sure I wasn't alone.  They made excuses like "oh I'm happy to run at this pace as I'm tired" but really they were just looking out for me.  This cost Michael some pain when turning round to tell me to watch out for a bollard in the middle of the track only to run straight into another bollard!  Ouch.  He picked himself back up and continued running so I had no choice but to keep going.  It was a great night and running in the dark made it even more special.  Your senses are on high alert.
Training is the antidote. Whether it be walking, running, cycling, swimming, the gym or meditation.  Make the most of these opportunities to get you through this sh1t.  And we WILL get through this together if we all look out for our family and friends.  Take care.

How bad do you want it?

Another weeks training in the "bag"and a step closer to my goals  for 2021.  The weather's not been kind but it's preparing me for the winter months ahead.  It takes a certain mental approach, one which I am constantly working on, to be lying in a warm bed listening to the wind and rain battering the windows and head out to complete a run session in the dark. My choice of clothes becomes essential as too many layers and not only will I boil but my performance will be affected.  On the other hand if I I'm too cold then that really does slow me down.
On Monday I had to step up my distance and ran 16 km in cold windy conditions.  Saturday was again wet but at least Chatelherault provided some shelter.  Fortunately this week I've had 4 indoor cycling sessions so I haven't needed to face the elements so much but I've probably come out of some of those sessions wetter than being out doors in the rain - they can be a real sweat fest! But I'm getting into my turbo sessions and enjoy having visible targets / measurements to aim at all the way through the session.
I've made some progress in the gym and can now complete pull ups and dips which before wasn't possible.  I can feel the difference in my body and as I'll be carrying a week's provisions on my back for a week while running in my "A" race next year, I will need to be a lot stronger.  Running 6 mountain marathons in 7 days will be hard enough but carrying your own gear saps your energy  meaning you have to be strong physically.
This leads on to the title of today's blog; How bad do you want it?  This to me is the "killer question" because a week (my "A race") of discomfort is tough to go through.  Every day you wake up under canvas and hopefully it hasn't rained so you are dry.  You're generally cold as it's early morning and the sun isn't up.  You make your breakfast, usually porridge or wheetabix, powdered milk, nuts and raisins before dragging your stiff body to the start line.  You're excited about the day ahead but know you will have to manage the physical pain, perhaps blisters or chaffing from the ruck sack, and the mental demons that have a habit of disrupting your peaceful mind when it gets tough.  When you finish the day you tend to your feet before anything else as this could end your race early.  Then prepare dinner (boil in the bag freeze dry food) then climb in your sleeping bag and get as good a nights sleep as you can - in Grand 2 Grand I didn't have 1 night on an even floor - there were rocks and jaggy bushes to contend with and well as some steep slopes.
That description might not have you rushing out to sign up for a multi-day staged race but it's that challenge that drives me.  If it was easy then what would the point be.  Meeting people from all around the world who share this passion is great fun, a collective of "inspirational lunatics".  Everyone has an amazing story and much of the week is learning from each other.  They become friends for life and social media makes keeping in touch and planning the next adventure easy.
Through my blog I try and give you an insight into my journey, the adventures, the challenges I face and how I get through them.  I've said before Mohammad Ali said "If your goals don't scare you then you haven't set them high enough".  In the end it comes down to How bad do you want it?  Go smash those goals.

294 days and counting

Standing in the queue in Sainsbury's today with my mask on, I was having a socially distanced discussion with a running pal.  He asked, "Have you any races booked for next year?"  Normally, remember those days, I would have listed a number of races building up to my "A race" but I only had the one - my "A Race" which is 294 days away.  He was the same and his race was even later than mine.  But we both agreed that we need to keep our race in mind with every single training session we complete.  They are all part, or should be, of a plan to reach your peak physical and mental condition on race day.
This week has been a good example with LOCKtober continuing - a club competition to encourage us all to keep training and perhaps do more of the discipline we don't normally do.  For me that's cycling and as the weather has turned from poor to crap, that cycling takes place on indoor on a turbo trainer.
We had to complete 3 runs of 30 mins which isn't really an effort for me but the forth run was an hour.  I haven't been running for that length of time and it showed.  On Saturday I had to work very hard to complete the run at a decent pace and was glad to have company or else it defiantly would have been slower - thanks Calum.  With a halloween half marathon in the dark coming up at the end of the month, I'll be increasing my distance. 
Today was a one hour Zwift session and this tested me to the limits....of my IT abilities.  The first and last time I'd tried to join a Zwift race I failed despite being ready!  This time by fluke I managed to join a race around London.  It's the first time I've done this and I enjoyed riding past Buckingham Palace and down many roads that I would normally be wandering around "suited and booted" for business.  It made me realise that I was missing London and the hussle and bussle - not something I thought I'd ever say.  The coffees or beers outside on a balmy day, the wonderful restaurants and the history and culture on every street corner.  One day I'll get back there and not take it so much for granted, although that's probably at least 6 months away.  But it did make the 1 hour session more interesting and I look forward to doing it again.
Keeping your training varied, interesting and consistent is important, even if your goal is 294 days away.  It will come round quick enough and even taking this approach I always feel, if only I had another couple of weeks to train before an event.  The way to prevent that feeling is to train hard now but not so hard you risk injury.  And a final thought.  When you're out there remember how lucky we are to be able to train.  Lift your head up and take in the changing colours, listen to the birds in the trees.  On Saturday we came across three small deers and had we not being looking up we would have missed that moment.  Life is full of moments so make sure you are present right here and now so you can enjoy them.  Stay safe and fit.

If thoughts are things?

 I hope you are all well in this challenging time?  It's a time like no other and we are all dealing with it in our own way.  I feel very fortunate to be able to train as the exercise helps keep me healthy both physically and, probably more importantly in the current world of lock down, mentally.  Most of my runs are solo runs and it gives me time to think without any interference or noise, other than my heavy breathing!   
One of the things that happens on my runs, which never ceases to amaze me, is when approaching a long hill (I'm surrounded by them where I live!)  I discovered that depending on what I'm thinking about at the bottom of the hill will greatly impact on how quickly and how much effort I spend getting up the hill.  If I am thinking about something positive I fly effortlessly up the hill.  It not a conscious thought, it normally only hits me when I am over the top and sometimes if I'm in deep concentration it could be hundreds of metres past the hill.  All of a sudden I'm asking myself, where was that hill?  The counter is also true.  If my thoughts are negative as I approach the hill then I feel every step and claw my way to the top.
It's just an example of how our thinking effects our performance.  So I pose the question:  If thoughts are things?  What I mean by that is we need to be careful what messages we send to our brain as if they are negative then the brain will accept that and your performance will deteriorate.
I thought it worth bringing this up as it would be easy to be down with all the news about restrictions, lock downs and not being able to socialise with our friends.  After all we're human and social interaction is important.
Fortunately I have my family to support me and my team mates to cajole me, especially when we're out training together.  This week our club had a competition which involved 4 bike rides and 3 runs with points being awarded.  I can't remember the last time I cycled 4 times in a week and 1 session was a 10 mile Time Trial - haven't done one of those in over 7 years.  But that element of competition and having team mates all taking part was all the motivation I needed.  I pushed very hard in the TT and was pleased I'd had the opportunity to set a time that no doubt I'll be measured against in the coming weeks (my jumpers!).  It's been a focused week of training and a positive distraction from the negativity out there.  
So be careful what messages you send to your brain and the next time you are approaching a big hill, think happy thoughts and glide all the way to the top.  Stay safe, healthy and we will get there eventually.

Short term goals

In my speaking career I always talk about "my jumpers" and the difference they make.  Let me explain.  When I was a kid I'd spend hours kicking a ball up and down a field either on my own or with a friend.  But it became much more interesting when we put a couple of jumpers/sweaters down as that way we knew when we put the ball between the jumpers, we'd scored a goal.  Without those targets we had nothing to measure our progress.
I was reminded of this during a turbo session this week - in fact I had 3 turbo sessions this week.  Most people, my self included know the benefits of turbo training but it's also a mental work out as it can be extremely boring.  Until this year my "jumpers" were my heart rate and cadence but this year I can now include watts/power.  What a game changer that is.  My coach sets up the sessions and this includes time and power output targets eg 5x1min @170 watts with 5 x 140 watts recovery in between.  The whole session is measured out this way which makes an otherwise tedious 45 min session fly by.  My eyes are fixed on my garmin making sure I am delivering against the targets set.  I know I will see the benefits come through in time with my fitness improving which will help my running.  Turbo sessions allow a much more focused training session as the elements are controllable but if I want to get fit to ride the bike outdoors then there is no substitute for getting out on the road.  That's unlikely to be happening before next spring but I'm looking forward to it.
As we enter into winter training and have no races to look forward to we need something to focus on and that's our training.  Break every session down with your "jumpers" so you get a quality session in, every time.  Train with your pals, if it's safe, but remember what you are training for and don't compromise.  Include your "jumpers" in every training session as short term goals lead to you achieving what you are aiming for.  Most of all, enjoy it.  We're so lucky to be fit and well and able to take part in our training.  Sometime you only appreciate this when your injured.  Take care out there.