Week 1

Week 1 I hear you say?  What is that all about?  It's my reset of my mindset.  Having pulled out of the Ultra Race Romania in August I have to start all over again so that I will be at the start line in 2023.  I could have sat in my "puddle" taken weeks off training as it's approximately 55 weeks away, but it will come around quick enough, as it did this year.  In addition I have a race to prepare for in September and I need to get my fitness back and lots of miles under my belt!
First of all I needed to get a diagnosis on my ankle.  During the week it had remained swollen and spent my time in the gym or doing yoga while trying to keep the weight off my feet.  I met with my physio John who diagnosed an injury to my Superior extensor retinaculum - the band that goes across your ankle holding the 3 tendons in place.  The good news is he expects me to be able to run in a week and that I can continue with walking and even walking up a hill, but no running.  Ice, Ibuprofen gel and using my massage gun regularly will help the recovery.  Some yoga but no stretching of the ankle or it could get angry!
On Saturday I put it to the test and went for a 10km walk.  No pain although some puffiness around the ankle when I'd finished.  I then did a yoga session afterwards but I didn't have any ice so I used my bottle of Peroni to cool it down while I sipped the contents along with my food - liquid carbs!
Having passed the test I got up early today and climbed Tinto.  It has a path all the way to the top and I had no pain or puffiness afterwards which is really positive.  I was tempted to run down from the summit but stuck to the instructions I'd been given by my coach and physio.  I also followed this with a yoga session.  Yoga is going to play an important part in my recovery and also in my preparation for 2023.  I've come to the conclusion I need to spend more time in "prehab" than "rehab".  Yoga worked for me when I prepared for Marathon des Sables in 2013 so I aim to repeat that approach.
We take our fitness for granted until we get an injury or feel unwell.  A number of my friends in the triathlon club have been affected recently with Covid and are slowly recovering, trying to avoid any long term effects.  They might be struggling with very short runs of say 5km but at this moment of time, I'd be delighted to run 5km.  We just need to be patient, as I discovered this morning going up Tinto.  My heart rate was higher than normal and I felt I was working hard. 6 weeks ago I went up and down Tinto 4 times but today I certainly couldn't have done it twice.  How quickly your fitness goes.  But it's only week 1 and I will stick with my schedule to deliver me to the various start lines I will have over the next 55 weeks.  Thanks to all my friends for their continued support and my "my medical team" for keeping me going.

Bouncing back

You may have noticed I've been missing in action?  Apologies the last few weeks have been very challenging.  In my last post I mentioned about avoiding injury well......no sooner said than my niggling hammy stopped me from running.  My wonderful chiropractor Gill got to the route of the problem.  It was my sacrum that was causing the problem so once that was sorted the hammy eased up but obviously there was some damaged caused which my sports therapist Pamela set about sorting.  
My training was altered to avoid running and I was enjoying the gym, the elliptical machine and the stair master but for whatever reason I developed shin splints and tendonitis in the ankle.  These were being treated and I had my fingers crossed but on Friday came to the very difficult decision to withdraw from Ultra Race Romania.  The hammy was 95%, shin splints more or less gone but the tendonitis meant my ankle was badly swollen which would have meant another week or two with no running.  This would have left 3 weeks before the race and I haven't been in the mountains doing long back to back days with a weighted rucksack.  If I'd rocked up to URR I wouldn't have lasted the first day as it's so tough.
I've made a few tough decisions in my journey from my first sprint triathlon in 2008 to URR 2021 when I withdrew on medical grounds and it's never easy.  But I've never regretted them because this is meant to be fun and causing damage to your body that could affect you for the rest of your life isn't sensible.
The challenge is how do you respond to them.  When I had my first DNF in a 70.3 Ironman due to cramping up I took up yoga and the following year did Marathon des Sables with no cramp or muscle injuries.  So how do I respond to this latest challenge?
My training for URR 2023 started the following day - I got into the swimming pool to continue with my aqua jogging.  The theory being you are working your legs like running without the impact.  I've been doing it for over a week now but again my ankle swelled up which only confirms there is no way I could start the race.  Within an hour I'd contacted my coach and other than some light stretching and upper body work, I'm taking a rest.  I'm also booked in to see a specialist about my ankle - got to get this sorted so I can get back to training as there's just over a year to my "A Race" - URR 2023.
The organiser of the race Andrei has been very supportive and I am going to follow the race ever day and cheer on the runners who are in for the experience of a lifetime.  If I could offer them any advice before they turn up it would be to get long back to back days in on the mountains.  If that's not an option get on the stair master with a weighted ruck sack.  Get the ruck sack weight down to a minimum for the race and test your food before turning up - it's too late when you are in the camp and you don't like your food!
Please start slow, this is a multi-day event, not a sprint.  Your position on day 1/2/3 doesn't matter if you don't make day 4 because your done in.  Be patient, take in the scenery and if there was one extra piece of equipment I'd carry it would be "bear bells".  Let their merry jingling keep the bears away.  Come with robust shoes and please bring poles - they are essential and bits of wood from the forest will only give you blisters.
To all who are fortunate enough to be at the start line, this is like no other adventure you have ever been on.  It's as tough as hell but well worth the pain.  I won't be with you physically but will be in spirit.  I'll leave it to Andrei to sing 500 miles at the start of every day - he's a talented singer so that's a bonus!
I'll come bouncing back and will be stronger for it.  Things happen for a reason which I have mentioned before but sometimes you don't know what that reason is at the time.  I hope you continue to follow me through rehab and see how I adopt my training over the coming months.  I'll finish with a Chinese definition of success; success is falling down 7 times and getting up 8.  Thanks for your support.

Blown over

This was a mixed week of different types of training, taking my hamstring into account, and treatment from my sports therapist and my chiropractor.  Therefore I was back in the gym on the elliptical machine and the stair master to get a workout without loading my hammy.  Boy oh boy are those machines boring!
On Tuesday my sports therapist went to work on my hammy.  She was concerned about the tightness of the muscles and did her best" cleaning out" the hammy.  But she wasn't convinced it had worked and I was sure there was an alignment problem which is why I was seeing the chiropractor.  Turned out I was right and my sacrum was causing all the tension. Gill gave it a good "seeing to" (technical term!) and I walked out with my hammy happy.
The following day I ran 10km and had no hammy issues so back into the mountains on the weekend.
I headed off on my own for Ben More.  It has exceptionally steep elevation and a decent path almost to the top.  I'm also familiar with it although my last two visits have been in cloud base.  I checked the weather forecast and got different results so decided to go up early and take my chances.  As I left the car the rain started.  It was advertised as showers.  Well this one lasted for over an hour and the wind was so strong the rain drops felt like hailstones.  Three times before I have climbed this mountain with the goal being to go on and climb the one next to it but I've been defeated by the weather. 
When I got to 100 feet below the summit the wind was so strong I took my glasses off as I felt they might blow off.  Then a gust came through and knocked me off my feet.  I was lying on the path gripping onto the grass trying to work out what had just happened.  It was now completely clagged in and although I knew the route to the top, the path becomes less defined and you are more exposed to the elements.  I was also the first climber up the hill so I didn't know when someone else would come through.  I made my mind up to come down without summiting which was obviously a disappointment as I was meant to be out for 6 hours.  When I turned to come back down the wind was even stronger and was now pushing me down the mountain.  The big stones that make up the path were wet which on the way up was fine, but now so nice on the way down.  I wanted off this mountain quickly but had to be very careful with my footing while the wind kept pushing me down.
I had lost all feeling in the fingers in my left hand despite wearing gloves and a water proof mitten.  Fortunately I had a hat to keep my head warm with the rain smacking me in the face.  I warned the climbers behind me and some took my advice and others went on. Total time 1hr 47 mins.
When I got back to the car the sun had come out, typical.  However the trees at road level we swaying wildly with the wind so at the top of the mountain it would have been dangerous.  Sometimes you need to take these decisions even if it goes against your training plan.  To make up for the lack of climbing I went to the gym and did a long elliptical and stair master session followed by a leg session.
Today, Sunday, I was short of time with it being Father's Day and we had plans.  So I headed out early to Tinto and power walked up and ran down the hill 3 times taking 3hrs 30 mins - with a 6km weighted rucksack.  Because you repeat the hill you pass the same people a number of times and the comments they make are encouraging from; didn't you pass us before?  How many times are you doing it?  On one occasion I said 3 and the woman said you mean this week! What age are you? One young guy shouted out "are you some kind of ironman?"  These comments are all very encouraging and while repeating the climb 3 times seems impossible to some people, the fact that most of them are out and about and eventually getting to the top is a great achievement for them and I salute them all.  I also thank them for the comments because it does give you a lift.  One elderly gentleman about 70 said to me, son I'd love to have your battery.  He's doing bloody well at his age and was faster than the youngsters.  When I told him that it made him smile!
Now the hammy/sacrum is sorted it's business as usual although I've lost some vital training time.  I'll meet with my coach soon as she'll be busy adjusting the schedule.  I just need to keep injury free, get plenty of time in the mountains with my weighted rucksack, get stronger in the gym and my heat chamber work should be starting soon.  It's an exciting time ahead and all because I have a race booked in the calendar that I have unfinished business with.  Bring it on.

Things happen for a reason

I'm not a believer in coincidences.  Things happen for a reason.  I've been struggling this week with my hamstring injury which is a hang over from the Ultra X 125.  Every time I try and run on it it starts to hurt and I back off before doing anymore damage.
This weekend was meant to be two long back to back days in the mountains but with my hammy and a terrible weather forecast on Saturday, I decided to find a lower route which would be safer as I'd be solo and it wouldn't put too much strain on my hammy.
Michael Martin suggested I go east where at least it would be dry so I headed to the Pentland hills where I'd been before and with the aid of a new app, I had a 21 km route market out.  The route started with a road and after 1km my hammy was hurting and I was restricting the length of my stride, not a good start.  Then I realised I was wearing road shoes not trail shoes so depending on the terrain, I may have an issue. It turned out I had picked the wrong route on the app and it was a route that walked through the mountains, not over the mountains.  This was good for two reasons; 1 - I was in road shoes; 2 - my hammy would not have enjoyed the descent.  How fortunate was I?
The route I selected turned out to be excellent if I wanted to run so I'll definitely come back and run this route in the future.  However it gave me a good workout as I power walked it and am sure my hammy was grateful for the break.  Things happen for a reason.
I'll be spending a lot of time on the eliptical trainer and the stair master while building my upper body strength in the gym in the coming weeks while my medical team sort my hammy.  Today I did 20 mins on each and 20 mins on the weights and felt like I'd worked hard at the end.
It's always the biggest challenge in preparing for a race, staying injury free, so you can stick to your training plan.  So my coach is making adjustments to the training plan to optimise the 59 days remaining before the race.
You have to take the positive out of every set back and whilst I may not get the miles of running that was planned, I can spend more time in the gym getting my body ready for the challenge of a 7 day race carrying 10 kilo's on my back.  The mountain power walking is essential as the terrain and gradient in Romania dictates that it's almost impossible to run up the hills.

How time flies

Ultra Race Romania 2021 doesn't seem that long ago.  The disappointment of not finishing the race hurt, it still does, but it also made me more determined to come back stronger.  My progress on the physical strength front has been hampered by numerous injuries, neck, shoulder, elbow, calf & hammy but I still going.  There's 66 days till the race and I really need to get stronger.  Today was my first day running with a weighted rucksack (5 kg).  That was after a tough day in the mountains yesterday. 4.5 hours and the conditions were hot, not a cloud in the sky - beautiful.  So beautiful I took time to take pictures, broadcast a couple of FB live videos and even just lie down and listen to..............nothing.  A very different experience from the week before in the Lake District which was beautiful but not my idea of fun with queue's of people walking up the mountain.
But with 66 days to go, every training session is important as I build my strength enabling me to carry my rucksack which will weigh around 10kg.  I will also be preparing the logistics.  My equipment, my food and try desperately to get the weight down from last years 12.5kg which was too heavy.
I'm also preparing my feet which could make or break your race - top tip coming up for anyone running a multi staged ultra race.  My foot preparation is making sure I file off the hard skin that has built up as my runs get longer.  Then I apply Eucerine to my feet before I go to bed.  This cream has 10% Urea and this is the secret ingredient in my opinion to smooth, waxy skin which is less likely to crack and blister.  You should do this all the time but if you haven't started then do so straight away so your feet are in the best shape possible for the race.
I should also be starting my heat chamber training soon so the university can work out my sweat rate and therefore how I should hydrate which the professor thinks was the problem that caused my stomach to shut down last year.
There's a lot of hard work ahead  but I'm looking forward to it.  This is what pushes me beyond my comfort zone.  Yesterday was ok in the mountains but there was an 11 km run out from the mountain and I kept my focus on my pace and ignored the heat.  When I finished I ran straight into the loch fully clothed to cool down.  It was refreshing and I stayed in the water to cool my legs down.  I remember doing the same in Romania on the first two days and it felt fantastic.  Today I ran 17km with tired legs but added the 5km rucksack which was a shock to my system.  The hills took on a whole new challenge and in the 66 days remaining, I have to double the weight.  Fortunately my running partners Beth & Stu were happy with a slower pace today to accommodate me and motivated me to keep going.  I had to stop less than 2km from the finish to take a gel as I was running on empty and wouldn't have made the finish without more fuel.
When I got home I had a massive healthy lunch which is what my body craved.  That was 2 hours ago and I'm hungry again.  So I'll finish by saying what a wonderful weekend of running in the best weather this year.  My dodgy hammy was sorted by my "medical team" and taking it easy during the week.  But I'm now back on it.  In no time I'll be packing my bag for Romania but in the meantime, I'm away to raid the fridge, again!

New horizons

It's been a short week having returned from Madrid on Monday but I managed a few runs to set me up for a long weekend in the mountains, or at least that was the plan.  I headed off into unchartered territory and instead of going north I went south, to the stunning Lake District.  On Friday I only needed to do a 6km run but managed to tweak my left hammy so after 3km it became a walk. It was in the same spot as when I ran the Ultra 125 X in Inverness but it hadn't given me any warning that it was still a problem.
As a result on Saturday I walked up Helvellyn and there were fantastic opportunities to run along the top and the descent would have been amazing.  But the hammy meant that wasn't possible.  What surprised me was there must have been over 100 people on the trail or the top of the mountain. The path up was good however in order to do a circular route you do have to do some technical scrambling.  This was probably the hardest scrambling I had done and I really had to put on my "big boy pants" as I do not have a head for heights and there were some precarious drops.
At one stage I was trying to find the best route and turned round only to find 10 people following me.  The blind leading the blind and I had a choice of two scary scrambles down the rocks and had to reverse back up the first one as I couldn't see how to get down.  
But when I reached the top you could have ran for miles across the tops of the mountains and I'd like to go back to see much more of the area.  The descent was equally fraught with scrambling but I come away more confident and perhaps might now try to tackle "threading the needle" on Ben Arthur (aka The Cobbler) with an experienced climber to assist.  According to an experienced climber the scrambling on Helvellyn was much harder than threading the needle so may be this summer I will.
Today I headed for another mountain to walk and I'm sure this will surprise you but I got lost.  Instead I ended up doing a forest walk and it was beautiful.  I think it was probably better for my hammy.  I ran the first few minutes but the pain was there so I settled for the walk.
The one downside of the Lake District is the number of people who are there which leads to very few parking places and slow traffic.  But it's so beautiful it really made for a memorable weekend.  I'll be back to continue expanding new horizons but next time will be better prepared with GPX files on my watch and OS maps.  It was exciting delving into the unknown but next time I will have researched the routes more thoroughly.  I can hear Michael Martin laughing already!  Finger crossed my amazing sports therapist Pamela will sort my hammy tomorrow as I can't afford time out with Romania only 73 days away!  A lot of work to be done on the mounts, in the gym and the heat chamber before then!

Heat training (sort of!)

I'm back on it but as I was away in Saville for the football followed by a trip to Madrid, I had to carefully plan my running.  100,000 Rangers supporters landed in Saville for a party and unfortunately we didn't get the result we wanted.  However despite a long day with a few libations along the way (!!) I was up the next morning for a 10k run.  I can't let the training slip and must keep my "eyes on the prize" no matter what challenges get in the way.
Madrid was hot, very hot but I managed 4 runs.  Nothing over 12 km but the heat had to be taken into account.  In Romania last year it was 35 degrees which was similar to one day in Madrid but I wasn't carrying a 12kg backpack and trying to run 250 km in a week up mountains.  So it was good to "suffer" in the heat as a reminder of what lies ahead.
But I'm feeling in a good place with all the hard work that's been done to date and the 125k Ultra two weeks ago was a confidence booster as I had to dig deep mentally to push through the pain barrier and keep going to the end.  Anyone with a desire to complete a multi staged ultra like MdS or URR should test themselves out on a 125km ultra over 2 days.  It give you a good insight as to the challenges you will face.
My coach has told me the mountain training will start again on Saturday and I can't wait to get back.  The scenery, the solitude and the silence of the mountains is sublime.  I'll also be doing back to back long days in the coming weeks and months, getting used to waking up with a days tough running in my legs and then repeating it.  That's what will get me ready for Romania plus I will be starting to run with a weighted backpack.  Scotland might not offer me the heat training but it got everything else I need.  Before 11th August (URR) I will source a training camp in the mountains abroad where I can be guaranteed the heat plus of course I have my heat chamber work with the UWS to look forward to.  Working towards challenging goals requires a well constructed plan where you stick to it and never lose focus on the prize and of course in the end the most important question is "how bad do you want it?"