War, what is it good for? Absolutely nothing!

I very rarely allow politics or world events, over which I have no control, feature in my blog but I couldn't ignore Russia invading Ukraine.  Life is so precious and the people making the decisions that will kill hundreds if not thousands of people, will be safely tucked up in their bed at night while families are torn apart.  Why is it we do not learn from history?  It was the late  Edwin Star who sang War, what is it for?  Absolutely nothing.  He was spot on and I hope and pray from the citizens of Ukraine and Russia that a peaceful solution can be found.  
The song is also close to my heart as it was my "walk on" song when I started all this madness with a white-collar boxing event in 2008.  A sell out crowd in London, TV cameras and 3 x 1.5 min rounds and by the end I could hardly walk out the ring as I was exhausted.  Fortunately I lost which meant I have never entered a boxing ring again so I keep my straight nose!  It was brutal and I have nothing but respect for anyone who steps into the ring.  But I liked the fitness and 3 months later took part in my first triathlon and as they say, the rest is history.
This weeks challenges have been snow and alcohol.  During the week the weather was atrocious but I headed out onto the braes with a head torch on as the snow was falling and I was running through 4-6 inches of fresh snow.  The wind meant the snow was smacking me in the face and I regretted not having a buff with me which I usually do.  7 Ps springs to mind (piss poor preparation precipitates piss poor performance).  There's nothing worse than forgetting an item of clothing or equipment because it can be critical depending on the weather.  But despite being local, I still took the precaution of carrying a survival bag, a charged phone, waterproof trousers, jels and drinks.  It might sound like overkill but if I'm on the braes on my own and take a tumble it could be a while before anyone discovers me and I was literally the only person out that morning.  So think ahead and make sure you come fully prepared.
As for the alcohol challenge it's been a very busy weekend on the social front and I juggled my priorities.  A night out with "the boys" meant I had to "pace myself" so that my Saturday 8am 20km run would be ok.  I felt surprisingly good when my pal Stu turned up and with the last 4 km being uphill, I turned up the "burners" and finished strong.  An hour later I was heading to my next social function and paced myself again as today I had a 6.45am gym session followed by a 15 km where I had to run faster than normal.  Again I had a good run and my objective was achieved.  After the run I then went for a social walk with a friend for 6km.  I pigged out on food to replace the calories lost and now I'm resting, an important part of my training regime.  Once I finish my blog I'm going to close my eyes and have a cat nap.
How lucky are we that we live in a stable country and on a Sunday afternoon I can have a cat nap while my lamb is roasting in the oven.  Let's pray the invasion of Ukraine is resolved quickly  before too many lives are lost.  War is a stark reminder that life is precious and we should live in the present and squeeze everything out of life. This week appreciate everything, even if its snow smacking you in the face while running.   

My "bubble"

In August 2021 I didn't complete the Ultra Race Romania, a 6 staged 250 km self supporting race.  While there were many positives that came out of the experience, for which I am eternally grateful, the disappointment still lingers.  I have played it over and over in my head as to what caused my stomach to close down which meant no fuel could be taken onboard - end of race.  End of over a years preparation but one of the wins was I reached the start line fit and uninjured which is a result on it's own - you've got to enjoy that journey because you don't always get to cross the finish line. 
But this week I had a team of students, under the direction of their professor of exercise physiology, from the University of West of Scotland prodding me with needles & checking my core body temperature as I ran in their state of the art heat chamber.  The weather outside was pissing down with rain so I loved the heat chamber.
7 students were in the chamber with me as I walked and ran for an hour in 35 degrees heat and 40 degrees humidity.  I made sure I didn't over do it as this was my first session and the last thing I wanted was my HR to shoot through the roof.  That could have brought the testing to a halt.  So I set an easy pace and felt comfortable throughout - the students on the other hand were sweating and leaving the chamber to cool down - that amused me!  They were a great bunch of guys with a good pedigree in a variety of sports.  They were intrigued and asked loads of questions to try and understand what made this 60 year old relic keep taking on extreme challenges.  Everything went well and my HR behaved.  I haven't seen the data yet but I did hear them say I'd lost a kilo in sweat during the hour.  This is key to my hydration strategy in Romania in August.  But there are many more heat chamber sessions ahead and I am really looking forward to learning from them.
The KMs are building up as are the back to back runs.  Last week I ran five days in a row along with gym session and I could feel the fatigue building.  After the heat chamber I had a sport massage so the next day I felt knackered, but had gym work to do.  On Friday I had a complete day off and needed it.  I really shouldn't be surprised at the effect of the heat chamber but the more exposure I have to it, the better the preparation for Romania.  I am feeling the strongest I have ever been in my life which is down to the wonderful programme put together by my coach who knows just how far she can push me without me getting injured.
On Saturday I ran 18km at Chatelherault, my furthest distance this year.  It's a tough track especially when you have to wade knee deep through freezing water but 5 minutes later your feet are fine.  The key is the right socks that won't cause blisters and I've got that sorted.
Today the weather was once again rubbish.  So bad was the wind in rain that I was almost going to run on the treadmill in my gym.  What was I thinking?  I had a "talk to myself" and dressed properly and got into my "bubble".  My bubble is really important to me when I'm running in shit weather because when I'm in this mindset, I don't feel the rain and wind smashing against my face or the rivers running down the road going over my shoes and soaking me.  I'm oblivious to the conditions even when I'm almost at a standstill with the wind as I was today.  Only positive thoughts run through my head when I'm in my bubble like imagining you're having a conversation with a pal on a warm and sunny beach or the summit of a Scottish mountain.  It's a great technique when facing a hill, straight into wind with the water running down the hill and over your shoes.  Before you know it you are at the top of the hill.  Try it as it really works.
If you've ran a long distance, it's all relative so to some that could be a 10km, marathon or a multi-stage ultra, you need techniques to deal with the negatives thoughts than always come along - I've got my bubble.  It also works when you're in a group, or a meeting , where people  are being negative for no good reason and you don't want to be "drained" by it.  Just get into your bubble.  It's the best place to be.  Give it a try, there is no downside.  Have a wonderful week.

Build on a solid foundation

Having built a house recently, not personally of course, I know the importance of building on a solid foundation especially if you are doing a lot of the work in the winter when the elements are fighting against you.  There are no short cuts.  If the foundation is flawed then when put under pressure they will fail.  I was thinking about this as my coach has my training plan starting to gradually increase whether it be gym sessions, no. of repetitions, weights, distance of runs, back to back runs etc.  No sudden increases like doubling your run distance, but building on the foundations that were laid over the last 4 months 
If you ignore this proven method you will end up injured which sets you back and we're all trying to avoid that.  With my first race in 54 days time I can't afford time out for an injury.  The first priority is making it to the start line uninjured and if you have managed to peak your training at that point, that's a bonus.  But don't be injured.
The highlight of my week was a 5km run in London in a cold, blue sky winters day.  Again my coach adjusted my training to fit in with my work.  I couldn't run on Thursday, Friday was meant to be a no run day and I had a busy running schedule on Saturday and Sunday.  She restricted it to 5km just to keep me ticking over.  I planned an out and back route which took me across the Thames.  That's the wonderful thing about running that you can go "sight seeing" at the same time and as London isn't back to normal it's a nicer run.  I left my music off so I could enjoy the sounds of a city waking up.
It contrasted with two very wet runs this weekend.  I headed back to Chatelherault and ran a lap before my pals turned up for the second lap. It was nice to be back running in the forest but it was wet under foot.  Didn't help that I turned up in road shoes which shows how out of practice I am at preparing to run at Chatelherault.  Good to be back running with my mates.
Today was a tough gym session followed by an 11 km run and I was asked to up my pace for this session.  As I pulled into the carpark at Tollcross the rain was bouncing off the road but I had come suitably dressed.  Following a hard gym session, including a Stairmaster session, I headed out for a run. The Stairmaster is a bit mind numbing and tough but as my mountain running pal Michael said, Ben More doesn't have an off switch! I was delighted with my run despite the waterlogged route and the constant rain because my HR was bang on target.  I hope this continues.  It would have been easy to cancel this session but when you are being held accountable for every training session with people watching, you can't.  It was a question of getting my mindset right and go out and embrace the conditions.
I'm feeling stronger than I have ever been and also added a new race to my calendar, Salomon Ring of Steall in September as I enjoyed it so much last year.  It's only a month after Ultra Race Romania but I am aiming to be in good shape after a sensible season of training.  I'm confident in the next stage of "building" me for the goals I have set this year but always make sure you are building on a solid foundation.

Wild, wet and wonderful

January and February are my least favourite months of the year.  The lack of light, although it's getting better, and the miserable weather get me down.  This weekend is typical where I ran in 40 mph wind both days and on Saturday the pain of the rain in my face made me pull up my buff for protection.  Today it was snow that was battering my face as my feet waded through the slush on the pavements.  
It's a world apart from my adventures in the Sahara, the Grand Canyon, Tahoe and Romania.  All of which I was talking about to 4th year students at the West Of Scotland University this week.  Understanding what happens to an athlete when running in extreme conditions is part of their course and on 16th Feb I will be getting tested by them in their heat chamber!  I'm very excited and privileged to be getting this opportunity and it will help prepare me for my return to Romania in August.
But back to the wild, wet and wonderful weather in Scotland.  As this is the country I choose to live in, there is no point moaning about the weather.  I also believe that when you are sitting in your warm house or car, the thought of going out is worse than it actually is.  Once you're out you adapt to the conditions, assuming you are properly dressed - I ran with ski gloves on. My mindset is that I am running in a bubble which protects me from the elements.  I'm only out for an hour and even if it was 2 or 3, I set my mind and visualise what lies ahead of me.  I always carry a picture of my goal in my head, the finish line of URR, so when going through a horrible run in the wet, sleet, snow and wind, if I can picture the goal in the future then it make the discomfort more bearable.  We always forget when we were ill or injured and couldn't run what we would have given to be out of your sick bed, even if the weather was horrible.
But as I've said many times before being in your comfort zone doesn't allow you to develop and grow.  Putting yourself in stressful situations hardens you so that when it happens in a race, you can remember you did the "hard miles" training in miserable conditions.
Last week I talked about Nadal in the middle of his Australia Open final and he went on to win - just incredible. Yesterday, like a lot of Scots, I sat in amazement as Scotland struggled against England, then came back and hung on to win the Calcutta Cup for the 2nd year in a row and the last time this achieved was 40 years ago.  What both these incredible examples show is how the players had total belief in themselves and you can rest assured they'd have visualised their success in advance.  But they would have done the "hard miles" in the gym, on the pitch, on the running track to put them in a place physically and mentally where they could realise their dreams.  As long as you know what you want, can visualise it and are prepared to be patient, put in the hard miles you will realise your dream / goals. So get out in the wet and wind and have a wonderful time.  1 life, live it!

Dare to dream

I'm typing this as I watch the Australian Open and Nadal is staging a come back having been 2 sets down.  Obviously I don't know what the outcome will be but he's putting everything into this match that would make him the worlds best ever tennis player with 21 Grand Slam titles, if he succeeds.  The reason I'm bringing tennis into my blog, is that even Nadal will dream of winning and his focus is laser sharp.  Even when it looked like he was down and out he believed in himself and is still going strong.  Every training session he ever does will have that goal of a 21st Grand Slam - today we will see if he can convert them but he has a worth opponent who is equally dreaming of his 2nd Grand Slam victory. The commentators have just said this is all about "heart and hunger" and hopefully he can pull off what would be a miraculous victory. 
Back to every day life now.  Back to how to go from 12 km to 150km in 13 weeks!  This week I had a back niggle that needed treatment but this just disrupted my gym work, not my running.  It's sorted now but a reminder as to how your plans can be disrupted and I really can't afford to be injured.
It's getting real.  My Canadian friends Mike & Kristine are racing the Ultra 125 X in Inverness with me - they entered first and I was going to support them but then decided it would be better to join them in the race.  Mike is going to run solo so I will be running with Kristine, as long as I can keep up!  I'm now starting to look at the logistics and yesterday went out and bought new poles to replace the ones I broke in the ROS last year.  My pal Michael Martin is already talking about mountain running so I bought some micro crampons as it will be snowy and icy at the mountain tops.
And all of this is because I dare to dream.  The dream is going back to Romania for the 250km multi staged ultra.  I aim to build on last years disappointment and come home with the precious medal around my neck and a rucksack full of wonderful memories. In the end it's the memories that are the most precious take aways from these adventures.  What's your dream and how bad do you want it because in the end, that will determine your success.  I'd wish you luck but luck has nothing to do with it - it's sticking to a well thought out plan and executing it.

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.