Time flies

Having passed a significant birthday recently I have been thinking about time.  Where does it go?  It seems to disappear quicker the older you get.  One theory is that as you approach your own "exit", time speeds up so make the most of the time we have.  Sadly Meatloaf exited stage left this week like a bat out of hell but he left behind music that millions of people around the world know the words to every hit.  I wonder what I'll leave behind?  I don't think my blog will ever feature in the British Library or any library for that matter, but it's purpose is to act as my journal which records this adventure of a lifetime that I am on.  If that inspires or helps anyone raise the bar, reach for the stars or achieve something they though was impossible then that is a bonus which makes me happy.  I do get some lovely feedback from time to time and it always gives me a warm feeling.
Sticking with the subject of time.  There are 168 hours in a week.  If you sleep 60 and work 40 then you have 68 hours left.  What do you do with them?  As we can't expand time, we need to make the most of time and that requires planning.  You don't just sleep and work but where is the time "carved out" for you to improve yourself?  This could be a training plan for a race or it could be extra study you are doing to progress your career.  As far as I'm concerned every day is a learning day and when you stop learning, you start going backwards and ageing faster, like a bat out of hell!
This weekend I got to run with my coach Genevieve which is always a pleasure.  I know she's listening to my breath and checking out my form.  You can only read so much into the data but being up close you get a much better idea.  After today's run we took some time out for coffee, cake and a review of where we are in relation to my next race in 14 weeks time.  We'd like to vary the training plan to incorporate swimming and some indoor cycling but my training schedule is full as it is.  So whilst it would be nice to swim, my body would get a better return from adding in a speed run session and two indoor bike sessions.  We also need to up the Stair Master sessions building from 20 mins to an hour plus adding in a weighted rucksack in time.  This all takes time so my daily schedule is going to be tightly managed to get the balance between family life, work, training and rest.  That last one is very important as I don't want to burn out or get injured.
Thoughts of Ultra Race Romania are starting to come into my head and with only 199 days to go I'm starting to get excited.  On Friday I was speaking to Professor Chris Easton of West of Scotland University and I'll soon be working with his 4th year students as they put me through my paces in their heat chamber.  I'm hoping to be able to help them understand the stresses and strains that an ultra runner goes through in a 250 km race and will be looking to them for some nutrition and hydration strategies based on the results from their tests.  As I said, every day's a learning day.  I'll work on my running and cycling but leave out the swimming after all as Meatloaf said, "2 out of 3 ain't bad"! (sorry I couldn't resist)

Running free and easy

January is the month where I'm building up my running, but I'm under no pressure.  My coach wants to make sure there is no hangover from Covid in December plus it's about getting back into a regular routine having enjoyed time off at Christmas.
I've been increasing marginally the distance I'm running and the number of consecutive days that I run has also increased.  I've combined this with my gym work and I am starting to see the benefits of the work over the last 4 months.  I've put on 7lbs but I needed to as my weight was 140 lbs.  As long as the weight is muscle I don't mind and I can see a change in the shape of my legs which is satisfying. In Romania in August I will be ascending 40,000 ft and descending the same so it's vital to have my legs in great shape.  The stair master will be getting plenty of use and this will be replaced by the mountains in the better weather. In Romania I will be carrying everything with me and it takes its toll on your traps and back so I need to be stronger than last year.   I now have some good routines in the gym and whilst I have to "force" myself sometimes to go, I know it's an important part of being a successful ultra runner or athlete.
My highlight of the week was a change in location for my run.  I was in London on business and took my running kit with me.  On Friday morning I woke up tired from the long day before, I'd got up at 4.30am to catch the flight, and headed out into a crisp cold day with a solid blue sky.  I chose a route that took in Trafalgar Square, St James Park, and Hyde Park. At one point I was running beside this majestic beast.  One of the Queen's black horses.  It was stunning and trotting up the space allocated for horses.  Running through such a historical city taking in all the sights, watching the newscasters setting up outside Buckingham Palace is always fun.  Such a buzzing city and best seen early morning before it gets busy, although it's still relatively empty compared to pre-covid days.  There was no pressure on my pace so I ran free and easy just enjoying being alive, feeling good to be healthy running in London.
Saturday was a contrast in a dull, grey and cold Scotland but today's run in the beautiful sunshine.  I ran with a pal which as you know is my preference than running solo and we bumped into friends along the way.  We even paused our watches and enjoyed catching up with them.  Life is good and when the sun shines and you are running free and easy there's not too much that can improve on that.  The only thing that would be better is running in the mountains but that will happen when the weather improves.  In the meantime I just need to build my strength and fitness and would like to thanks all my friends, family and my coach who share in my journey and inspire me to keep going.

Slip sliding away

 From 28 degrees in Miami to below zero degrees in a matter of days has been tough to adjust to.  Throw in jet lag and it's been difficult to get back into a normal routine although I'm there now.  Jet lag always throws you out and waking up at 4am bright eyed doesn't help your recovery.  But I did manage to get some runs in since returning home on Wednesday and some gym sessions - that was definitely helped by continuing light training on holiday (note for future holidays - it doesn't need to be much).
Having returned from holiday I had to do a "day 2 PCR test" so the advice was to "self isolate" which meant solo training till I got my results back - remember I had taken 3 tests in the last week so was fairly confident it would be negative which on Saturday I found out I was.
I always prefer running with my pals as the company helps pass the time and holding a conversation keeps you at a steady but not fast pace.  Catching up on what everyone has been up to and finding out their goals and plans for 2022 is always exciting and once they have declared them, then they know I will hold them to it.  Being accountable is important and it certainly helps me reach my goals no matter how unrealistic they may be.  Is it unrealistic to be running 125km over 2 days in 16 weeks time when currently my biggest run is 10km?  Don't worry this happens every year and my coach has me running easy this month but the distance will pick up.  Best to be safe having had Covid in December and I also want to avoid injury.
That brings me on to my runs at the weekend.  The forecast for Saturday was wind and rain.  My clubmates were running at Chatelherault but I decided against it as it's a longer drive and I was short of time - plus I didn't have my PCR result back yet.  So I headed out to Calderglen Park which was more local - big mistake.  The snow from the day before had frozen and where it had melted it was either a flow of running ice cold water or a massive puddle that you had to wade through.  There was also a tree down and a diversion so it was a bit of a stop start run while I picked my way round the course and tried to remain upright!  All that can be said is that it was invigorating and that despite my ice cold feet I came away smiling having enjoyed the environment and it had set me up for the day - running in the right environment always does that for me.
The following day I decided to play safe and stuck to the pavements.  Well at least I tried but they were still covered in ice and it was tricky.  It was only a 7km easy run so I finished it injury free which is always a result.  I definitely prefer off road running in the  trees with the sound of the river but in Jan/Feb you really need to take the underfoot conditions into account.
I'm back in the gym and being careful as I have a couple of niggles, elbow and shoulder, that I don't want to aggravate.  As a precaution I have booked an appointment with my chiropractor who will make sure I am properly aligned before ramping up the training.  I'm excited for 2022 and have set myself some massive challenges which I am looking forward to.  I know that when I have completed them I will have raised my bar which is a continual goal of mine.  In my opinion the comfort zone is the death zone.  When you move out of the comfort zone, this is where the growth and excitement is.  Have a brilliant week and be careful out there as slip sliding away can be painful!

Margarita Marathon!

Not the title you'd expect for a blog about raising the bar, from a fitness and goal setting point of view.  But it's the holiday season and having celebrated a big birthday at the beginning of December, I headed off to Miami with my wife and family to celebrate in style.  2 days soaking up the atmosphere of Miami was amazing.  Joe's Stone Crab restaurant has to be the highlight and both mornings I ran on the boardwalk before the heat became unbearable.  The running allowed me to justify the wine!
We then headed off for a five day Caribbean cruise.  If you've ever been on a cruise ship before you'll know the food is awesome and you check your liver into rehab when you get back.  We weren't disappointed and had a lot of fun visiting Nassau and Cozumel, wonderful new years eve celebrations and if you haven't tried a "silent disco", then you've missed out.  We danced the night away.
As for the Margarita's, that was inspired by visiting Cozumel.  And when you are drinking with the "youngsters", you have to show them the benefit of your experience!  That experience involves demonstrating how to treat the margarita like a shot which certainly impressed Caitlin King who was too slow and hers disappeared down my throat before she could blink - if you're not fast your last!  The experience however comes down to knowing when to stop and I was in a lot better shape than them in the morning.
It wasn't all about the margarita's as my garmin stats will demonstrate. I was on the treadmill every day running and also in the gym.  I was ticking over running for between 30-40 mins so that when I start back properly, on Thursday, it won't be too difficult.  The margarita marathon was tough but I was assisted by the family who supported my efforts.  It was a fun trip and fully of memories that will no doubt get cast up to me in years to come!  The holidays are over.  Let the training plan kick in to achieve the goals for 2022.  In May I have a 125km ultra in Scotland and in August 250 km multi-staged ultra in Romania (unfinished business).  If you haven't set unrealisitic goals for 2022 you're missing out on a lot of fun as you raise the bar.  Cheers!

Work out the WHY

Christmas means different things to different people.  If you've got young children it's an exciting and frantic time as you are continually scraping them off the ceiling as they get wound up about Santa coming.  Having young adults is different again, but you can have a lovely "grown up" time round the table reminiscing about the old days and watching films - although deciding whether Die Hard was a Christmas film or not, was a debate!  For the record in my view it's a film which takes place at Christmas, but not a Christmas film.
We give our digestive systems a battering for a few days but it's only for a short period of time and it's ok to let your hair down.  When you come out the other side you promise to be good and if you are determined, it's time to focus on your diet and maybe make some changes.  I'm not into new year resolutions as I think the phrase itself has negative connotations and set you up for failure.  If you want to make changes to your diet or even your life, work out the WHY before you make any plans.  Understanding the WHY is what you should focus on if you want to achieve change.
I'm looking forward to the down time, loads of good food, indulging in some nice wine and catching up with friends.  
I also would recommend you change your running routes, just to get a different perspective on your running.  We do tend to run the same routes and we run  on "auto pilot".  I'm lucky to have the 'braes on my doorstep and what I love is running through the "Big Wood" and finding new routes.  These woods have loads of hidden trails or if you get lost, like I do, make your own trail.  Today was one of these days when I went wandering and I was wading through beds of golden leaves with the occasional very muddy patch.  I just love running with no particular plan in mind other than the total distance that is in my training plan.  I'm enjoying find hidden "nooks and crannies" some of which can take your breath away, literally.  I came across a big set of stairs and this will be great for hill reps although today I walked them.
Enjoy the festivities and keep your training ticking over.  Get plenty of rest because the hard work starts in January.  Talk to your training partners and get them committed to joining you in your goals for 2022.  Having the support of your fellow athletes will raise your game while helping you raise the bar.  As long as you understand the WHY you are on the right path.

Work / life / training balance

Everyone I speak to is feeling fatigued and looking forward to a break at Christmas.  We're all fed up of Covid, Omicron and politicians - think the politicians are possible the most dangerous part!  Hopefully we'll all be sensible and stay safe at Christmas but without living in fear.  Life must go on.  Existing is not life!
This time last year we wouldn't have imagined we'd still be in this position but we've adapted.  Working from home, flexible working and even getting into the office sometimes has been exciting - a bit like walking into a building that's been left unattended and unloved but in the future, the people will return but not all at the same time.  We've been working hard, sometimes too hard and we need to be careful.
We need to make sure we don't run our immune system down either through working too hard or through feeling stressed and this is where the training comes in.  To me during the pandemic, training has been like a safety valve, an escape from the sh1t that we're all dealing with.  Just getting out for a walk has lifted my spirits and even better if I can run with friends, although group runs have almost disappeared.  Just being out enjoying the fresh air and knowing that you are helping your body and mind in a positive way brings a smile to my face.  Even better if I'm with friends to chat through life or talk about what we'll be doing when we learn to live with covid without continually locking down.
Yesterday was our annual club fancy dress run.  We all took lateral flow tests before turning up and kept socially distanced when we met.  The only fancy dress outfit I could get was a skin tight purple morph suit.  It was -1.5 degrees so I don't come out too well in the photos if you get my drift!  But it was wonderful to see my club mates that I hadn't seen in months.  The group split up quickly with people running at different paces and we met up at the half way point before stepping up the pace for the 2nd half.  How I miss running with athletes who make you dig deep to keep up and because I was so cold I ran extra hard which was fun, chasing down my fellow runners.
This time next week, Santa will have been and hopefully you'll have met up with your loved ones and over indulged in food, wine and hugs (safely).  Make the most of it as I have a bad feeling that further restrictions might follow. 
As we head towards the end of another year in a pandemic let's reflect on getting that balance right between work / life & training.  My tip would be don't think of training as separate from life.  Make it part of your life and then all you need to do is make sure you don't allow work to take too much out of you.  After all, life is for living!  Have a wonderful Christmas.

Back on my "horse"

 I'm back.  After a positive Covid result I did my 10 days of isolation and fortunately the symptoms were mild and I have no lasting effects such as loss of smell or taste.  I've been very tired but I'm getting over that.  Yesterday I headed back to the gym for a light training session.  I've lost some muscle over the last 2 weeks and I want it back as it's important not from a ascetic point of view but I need to have good core strength to help me build my mileage back up come January and I'll definitely need it for my races in 2022.
This morning I went out for a gentle 5 km flat run and as expected my heart rate was high but I never felt out of breath and enjoyed it.  My coach will build the training up in the run up to Christmas and I'm looking forward to feeling the strength and fitness that I felt before falling ill.
I've said it before that you should always enjoy every training session and the privilege of being fit and healthy as it can change so quickly.
Take care out there as more and more people are getting Covid and it will be difficult over the festive period if socialising in groups.  Get into the outdoors and enjoy some healthy walking, running, cycling, skiing you name it as long as it's exercise - you'll benefit from it in the long run.
Stay healthy, fit and safe.