1 step forward, 2 steps back!

I started writing this blog in 2009 when I decided to train for my very first Ironman competition (Copenhagen) which I didn't think was possible to complete.  The first thing I did was check the cut off time which was either 16-17 hours and I didn't think I could make it but my coach at the time said I'd get sub 13 hours and he was right, by 15 minutes.  I'm typing this blog from my home office and hanging proudly on the wall is a picture of a much younger me going across the line with my three kids.  I really couldn't believe what I'd achieved at the age of 48 nor the journey it would lead to.  It took me a week to process the feeling of achievement but that opened up my mind to what could I really do if I just believed anything was possible.  
If you look back in my blog to then, I posted a blog every day about my training.  I'm sure at one stage I must have used the same title, 1 step forward, 2 steps back but this will happen to everyone when training.
I've really been under the weather since my 50km ultra in the Peak District over a month ago.  I've had nothing more than a cold but it has knocked me for 6.  In the training runs I have done my heart rate has been high, I have felt the top of my chest to be restricted and just out of sorts.  I have tried to tick over with running but it caught up with me yesterday.
I ran on the 16th (1st run back) 8.35km, ran 5km on 18th, joined the club for interval training on the 19th with a total of 9.32km, ran 9.55km around Chatelherault on Saturday and on Sunday was taking it easy when at 6.7km my left hammy gave me a sharp pain.  I was running with Beth and we decided to walk the rest so I didn't do anymore damage.  That was followed by a massage gun on my hammy and a hot epsom salt bath.
So 1 step forward with a good week of running without pushing the pace, and 2 steps back as I need to rest the hammy.  Frustrating but if there is a time of year for it to happen it's now when I'm not racing.  But rather than sit around I will head back to the pool and swim with a pool bhoy to take my legs out of it.  I'll also get to the gym and leave the hammy out for a few days.  I rather suspect it was going back to the "bands" that may have caused the issue.  It's amazing the muscle deterioration in such a short space of time - the gym will sort that but I need to be patience.
The most important thing is to keep a positive mindset and work out what I can do to continue my return to fitness and doing it in a way so as not to injure myself.  Part of keeping positive is trying to decide what races to enter for next year to help prepare me for my "A race".  But as I woke up this morning I felt that "man flu" had really gotten hold of my throat so here's hoping it's short lived.
In the overall picture my man flu and lack of training really isn't important.  There are friends out there fighting bigger battles and every day I appreciate just how lucky I am with my lot in life. so instead of complaining about 1 step forward, 2 steps back I'm going to see it as an opportunity to work out differently. Take care and grab life with both hands while you can.

Count your blessings

It won't surprise you to know, I'm a bad patient.  The last week wasn't fun.  I had no energy and a tickly cough I couldn't get rid of but fortunately it wasn't Covid.  As a result my first and only training session was on Sunday.  Despite having a tight chest, I couldn't sit around any longer I went out for a slow run.  It was amazing.  The sun was shining and the autumn colours were out in full.  I could smell the fragrant flowers in the parks and realised how much I had taken for granted in my runs while I was well.  It was an 8km run which was probably longer than I should have run but it felt so good to be back out in the fresh air.  I was paced by Beth who didn't push the pace although when I looked back at my stats, 5:20 per km was a great start.  When I got back home the thought of a warm down yoga session was the last thing on my mind but with a bit of encouragement, I completed it and felt better but tired.
Coming back after almost two weeks off isn't easy.  I've lost a lot of muscle and need to start to build my fitness and strength back again.  But not too quickly.  I took today off to let my body recover but I will be back at it tomorrow.
Everyone gets a cold or a virus and when it strikes you need to take time out and rest.  There are no short cuts and I'll have to be patient.  We take being fit and healthy for granted and this little set back has made me count my blessings.  I have my goals for 2023 and Ultra Race Romania is still my "A race" in August and every training session between now and then will have that finish line photo firmly in my mind.  Enjoy your health and if you are ill, be patient and let your body heal before working your way back, slowly.

Enforced rest

Last week I was talking about a change in my training but didn't predict a virus leading to a week of nothing.  I should have seen it coming as my heart rate during the Great Scottish run was very high - zone 5 for 1hr 22 min of the 1hr 47 min total.  I didn't feel good during the race but hopefully the antibiotics will get rid of the problem.  And then I can start to build it back up.
In the meantime I've been looking at various races for 2023.  There's no shortage, it's just a question of putting the most suitable races together to build up the Ultra Race Romania in August.  
I'm only human and will have times where I am ill but fortunately that doesn't happen too often.  What is important is that I don't rush back and over do it or take too long to get back. My body and head certainly haven't been in a good place in the last week so here's hoping I will be reporting good news next week.

Short and hard

As the years have gone on I've enjoyed "going long".  First in triathlon going from my first sprint to Ironman distance in two years and then 3 years after that tackling the "toughest footrace on earth" - the Marathon des Sables.  Ultra running took over and there's nothing I love more than a day in the mountains with a mix of power walking up, running the summits and pelting down the hills where the terrain allows.  But in my training there is a variety of running from short slow heart rate runs, to tempo runs or fartlek or negative split runs.  I need to do some speed work so that I'm not constantly jogging along.
While recovering in Portugal after the Ultra X race in the Peak District, I ran four times in a week and each time I picked up the pace.  Nothing too exciting but you need to remember I was recovering and it was 24 degrees.
When I got home, Beth & I decided at the last minute to run the Great Scottish Half Marathon but it was in a weeks time.  So I ran three times with the last one a fast, for me, 8km at 5 min per KM pace.  On race day I knew I'd need to do that for 21 km so it was a stretching target.  The race has pacers and I stayed with the 1 hr 45 min pacer but he tore off from the start line which goes uphill.  By the top of the hill I knew how big a challenge this was going to be.  My last race has been over 7 hrs and 22 mins including 2,000 m of ascent, but this was a hard short (relatively) effort on tarmac and I had my work cut out.  Unfortunately a pee stop meant I lost the pacer by joined back in and tried to keep a decent pace.  Beth had started 7 minutes behind and I knew she wouldn't be far away despite her fatigue.
The Glasgow half takes in stunning parks and I tried to enjoy the beauty of it while my heart rate increased beyond what I'd call comfortable - or even sensible for that matter.
I can't remember the last road race I took part in but this whole madness started with the Great Scottish 10km race in 2008.  When I crossed the line back then I walked back to George Square where the half marathon runners were lining up and I thought "really, how can you run twice that distance".  Since then my longest one day race was 73 mile in the Great Glen in 14hrs 40 mins and my longest continual race was 205 miles around Lake Tahoe which was 85 hours including sleep.
I have gone long and enjoy it more but have to respect just how tough the shorter distances are when you are running way faster than normal.  I was glad to cross the line in 1 hr 47 mins (5:05 min per KM) so only 2 mins outside my target.  I was even more delighted when Beth came in a few minutes behind me and with the fatigue she had in her body, that was an amazing achievement.
Short and hard has my respect and will always play a part in my training.  But I think I'll stick with the long miles where you discover a whole different world and find yourself.  
We are definitely in autumn now and my attention will turn to the gym for strength work, yoga for strength and flexibility plus breathing and cross training to give the legs a bit of a break.  A change in training is always exciting especially when you know the results will show up when racing next year.

New territory

It's been an exciting weekend down in the Peak District competing at the Ultra X 50 England event.  We'll get to my race in a minute but for me the best part was seeing my partner Beth complete the bigger event, the 125 X held over 2 days.  When you enter the world of ultra running, it's very different to marathon running or Ironman events.  The whole vibe is different and it's difficult to explain, but I'll try.  Time almost becomes immaterial as so much is determined by the amount of ascent/descent, the technicality of the climbs and the conditions under foot.  So making comparisons doesn't really tell you anything.  I remember in the Marathon des Sables they said if you were a 4 hour marathon runner then the same distance in the Sahara Desert was between 6-8 hours.
We'd camped on the Friday night as the 125 km race (2,847m of ascent) started at 7am on the Saturday morning.  There's nothing like trying to get a good nights sleep under canvas when in the next field they are partying.  Follow that in the morning with freeze dried porridge and you get the point, it's not like falling out of bed and having the Full Scottish! For some unknown reason over 30 competitors had decided not to turn up, perhaps they realised how tough the course was, so up at 5am for a 7am start and around 80 competitors headed off into the hills (27 of them dropped out during the race). I spent the rest of the day going from check point to check point cheering her on and trying to get her through the barrier at 50km which was her previous longest race.  This was "new territory" when you extend your longest race by 50% and no matter how much you prepare for it, you have to experience it.  She did great and descended a tricky path off Mam Tor to finish in the darkness which isn't easy.  Every step is a potential ankle break.
Now for some freeze dried dinner before a night under the canvas again - luxury it wasn't.  We were both running the 50km (1,924m of ascent) the next day, but I was doing it on fresh legs.  I tried to convey to Beth that yes your legs will be stiff and sore but start slowly and the legs will warm up.  Completely forget and never refer to the fact you did 75km the day before - it's not relevant, just go checkpoint to checkpoint and ignore the target 50km.  Once Beth had left I packed away the tent just as it started to rain.
The 125 runners started at 8am and the 50km runners at 10am to ease the congestion and not to demoralise the 125 km runners if they were overtaken by someone on fresh legs.  The start was down hill with long flat sections across beautiful countryside and I was flying.  I just felt good and thought, let's not hold back and take advantage of the conditions.  We started to pass the 125km runners and I passed Beth on a narrow technical section where she told me her knee and ankle were swollen.  That wasn't good news as it would make the downhill extremely painful but "shit happens" in races.  This is much more of a running race than a lot of ultras which I loved.  The hills are not as steep as they are in Scotland but they do go on for a long time.  None more so that the 11km from the last CP which goes up Loose Hill to Mam Tor and the worst bit is, you can see just how far you have to go along the ridge to get off Mam Tor.  The Ultra X series is a younger persons event looking at the runners.  While there is an over 50s section there is no over 60s section which puts me at a distinct disadvantage.  As I headed along the ridge to Mam Tor I tried to close in on a group of youngsters but couldn't get close to them, until the downhill.  Thanks to my Tinto repeats and time in the Scottish mountains, I turned the throttle on full as I started to descent.  I flew past 5 of them as their quads were shredded and they struggled with the last 2.5 km downhill before 1.5km on tarmac with a slight uphill to finish.  I finished in 7hrs 22 mins, was 62nd out of 262 runners and 3rd over 50 - I'll settle for that.
Beth had reached the last check point and it was getting dark and starting to rain.  She still had Loose Hill and Mam Tor to get over and the tricky descent and 11km to cover.  Her battery was running out on her head torch and she was on her own.  She phoned me and it's fair to say I was concerned for her safety - there are no marshals on the course.  But she was determined so she headed off.  One thing the younger runners don't understand is helping other runners who are in trouble or at risk if on there own.  She was left by a few groups and that really isn't on because you could easily fall and seriously hurt yourself.  I was delighted and relieved when she crossed the finished line.  While sobbing and saying never again she managed to head butt me!  Yes we've all been there and within 24 hours she's planning her next ultra.  But she crossed into new territory.  Increasing your longest race by 50% to 75km then running 50km on tired legs the next day after two nights under canvas.  That's the magic of having a WHY, raising over £1,100 for the Beatson Cancer Charity (thank you to all that supported her) and knowing that while she had a choice to give up when she was at her lowest point, cancer suffers battle on.
My new territory was "racing" the 50km rather than being happy to complete it.  My training up to the event had been mixed with various injuries but I used my experience and got the elevation in on the mountains and rested up the week before the race as I was tired and carrying a calf strain that could have put me out of the race if I'd trained.  I flew through the check points making up loads of time on those runners fannying about - you can eat your food on the uphills.  I hunted down the ones in front.  With all these races the competitors all have their own stories as to why they are there.  For many they entered new territory and the question they will be asking now is, if I can run 125kms , as Beth did, what's the next challenge?  Watch this space.  In the meantime we will rest, recover and repair - one ugly swollen ankle and sore knee.  I'll introduce Beth to my "medical team"!

Getting high on Super Saturday

Last week I was writing about ignoring the negative press and news.  Little was anyone to know we'd lose our Queen and, much as I respect and admire her, I am definitely not watching 10 days of preparation for her funeral.  She was a shining example to us all and she'll be missed.  RIP your majesty, you've served your country - thank you.
Despite the low and all the emotions that flowed though the Queen's passing, life and training goes on.  
On Tuesday I had 21km to run and mentally and physically I didn't feel up to it.  But I haven't been getting big runs in so forced myself out of bed and left my bad attitude at the door.  It was a slog and I couldn't find a gel before I went out so was digging into my reserves, physically and mentally.  It was a tough run around Strathclyde Park (that's the easy part) before heading up to Chatelherault.  I was told to "run the big hill" but I didn't have it in me so I wasn't surprised when my time was a few minutes slower than the week before.  But based on how I felt I was pleased with that average performance.  Later that day I had a massage and Rhondda kept telling me how tight my quads and calves were.  My right foot, a permanent injury, was starting to grumble so when I saw Pamela (sports therapist) on Friday she was concerned how tight my calf was - which causes the foot problem.  An hour of pain with her and my leg was taped up and good to go with a promise of seeing her again next week - can't wait!
The weather forecast for the weekend was brilliant so I changed my planned runs.  Beth and I were going to Kinlochleven and had hired a pod to stay in so we could get two good days in the mountains.  Saturday was probably the best or second best day I have had in the mountains this year.  Michael Martin had given me a route up the Carn Mor Dearg 1,220m (with light scrambling - come back to that later) then up Ben Nevis - the highest mountain in the UK 1,345m.  It's a very popular mountain but most people go up the tourist route, and for good reason as it turns out.
The CMD is a good climb but gets interesting when you traverse the ridge linking it to Ben Nevis.  This ridge took over 1.5 hours, in places is 4 feet wide with sheer drops on either side (light scrambling my arse!) And seen as I am scared of heights and edges, it made for an interesting time.  Then you have a very steep boulder climb up to Ben Nevis where you meet over 200 people on the summit having a party.  If you want your photo at the cairn you'll be queuing for over 45 mins so we took some pictures and headed down the tourist path.  Couldn't be simpler till I slipped, fell and broke another running pole!  But fortunately not injured.  The round trip was 7 hours in total with almost no running as the conditions weren't good underfoot to run - might have been a bit protective with our race next weekend but it was still a good workout.  We spent the rest of the day eating and eating to replace the carbs lost, and a couple of pints!  What a brilliant day and the pictures we took are amazing.  Certainly we were high on super Saturday! 
Sunday was a bit cooler with a breeze.  The Pap of Glencoe was advertised as an easier mountain to climb with a bit of light scrambling - where have I heard that before?  As we were stuck on a ledge having lost the path and my fear of heights really kicked in, I was beginning to think it was worth taking up golf!  We tentatively found our way back off the ledge and got to the summit.  It was worth it.  The view were the best I've seen from a summit but I was really shaken.  We met some other climbers on top and asked their advice about an alternative route down but tried that, got lost and climbed back on top before retracing our steps from the ascent.  I really was nervous as the ground was giving way under me on the descent but soon I was on firm ground and we made our way down.
We are so lucky.  Lucky to be alive and fit and living in a country where these amazing mountains are 2 hours from our house.  Rather than boring tarmac running we're having real adventures in the most scenic of locations.  Next to no running was done but 10 hours of climbing up and coming down steep ascents prepares your body for what lies ahead.  Next weeks race.
This week is about nutrition, hydration, quality sleep and sensible training to make sure my body works out enough not to think it's on holiday, but enough to keep it ticking over ready for the punishment that lies ahead.  Getting to the start line uninjured is the first goal and I've almost done it - my leg will be strapped for the race.  Fitness wise I'm 85% and in the end it will come down to my mental ability to get through the pain and push.  For Beth it's her fist race of such a magnitude (125km in 2 days) but she has the WHY; raising money for a charity dear to her heart, and that's like having a secret weapon.  My next post will be a race report and I'm excited as to what we will learn about ourselves while pushing the boundaries.  In the meantime, make the most of your life.  It's no dress rehearsal.

Live your best life

Is it just me or are you starting to avoid watching the news or reading the newspapers, hard copy or online (before I'm called a dinosaur!) Good news doesn't sell newspapers or get "clicks" as well as bad news does and there is plenty of that around.  It's terrible to think we've  become accustomed to what is happening in Ukraine.  Every day people die or are in a shelter living in squalor keeping out of harms way.  But we've got used to it.  We're all feeling the impact of higher fuel prices and the ever increasing energy bills.  Everyone seems to be going on strike for more money and I understand why but just don't know where it will come from.  Perhaps the new Prime Minister will have a magic wand to discover a pot of money that will keep everyone happy.   The NHS is on it's knees and staff are leaving because they can't take any more - 2 years ago we were calling them heroes but somehow they never got the reward they deserved for their heroic efforts - a bit like Ukraine.  We've forgotten it was like a warzone in the hospitals.
Why am I starting my blog with such depressing thoughts I hear you ask?  Good question, it's just what's floating round in my head at the moment as I try and work out the answer.  Believe it or not, it does actually have a connection with my running.
As Beth and I prepare for the England 125 X and 50 X in less than 2 weeks time, We've been up in the mountains getting our bodies used to long days, hard climbs and harder descents.  On Friday our warm up was 15 km, twice round Chatelherault, our favourite local run.  It's nothing like the mountains but with 313m of ascent it's a decent workout at the end of a weeks training which sets us up for Saturday.
On Saturday we checked the weather forecast to try and avoid the rain - don't know why we bothered.  We went to Loch Tulla and climbed Beinn Achaladair and Beinn a'Chreachain.  In total we covered 23km, climbed 1,600m in 5.5hours - not fast but you can only go as fast as the conditions allow.  The wind was so strong we were blown of our feet on the summits.  The rain was as sharp as needles when it hit our skin.  But the real danger was that we spent a long time on the summits and along the ridges in cloud base.  There were few distinguishable features on the summits so it was what I'd imagine it would be like walking on the moon.  One minute you had a beautiful view and by the time I had taken my phone out, it was gone.
Beth was getting a blister and I was concerned that it was taking us longer than planned.  Your mind plays games when you can't see where you are going and you are having to lean into the wind, staying away from the path near the edges because you could easily have got blown over.  It also was difficult to take on food as you'd have to stop, take your gloves off and there was little shelter to be had.  With the lack of food your mood can go down and all you want to do is sit down and wait for a helicopter to pick you up.
But that's what's so wonderful about being in the mountains.  You are exposed to the elements and you have to battle through.  You can't go on strike up there and expect someone to come and get you.  It's down to you to overcome the problem and do so quickly before it gets worse.  You're on your own.
Fortunately I had the help of technology.  My phone and watch (belt and braces approach) had the OS map of the route and we followed that red line as though our life depended on it - well it did to an extent!  There were two other walkers ahead who we tried to keep in sight but the clouds cut them off and they were gone only to reappear 5 minutes later.  But beware, they might not have known where they were going and we'd end up lost with them.  So constant checking where we were was required and eventually we came off the mountain, out of the stinging rain and wind onto the track at the bottom only to face the next challenge.  A long road out when you're tired and hungry and the bridge you are aiming for, never seems to get closer.  Again you just want to hail an Uber but not in the middle of the highlands.  It's all down to you.  Run or walk?  Running get's you back quicker so that's what we did.  We got hot and took of our waterproof jackets.  Of course you know what happened less than 2 minutes later?  The rain came on, heavy.  Who cares.  Skin is waterproof we said and we trudged on.
By the time we'd got back to the car we were delighted with our adventure.  It had everything in it and we learned how to deal with adverse conditions and not resorting to curling up in a ball and getting into our survival bag.  Some food and drink and we were brand knew.
This is living our best life and removes us from the negative news or the worry about our energy costs.  Perhaps that's something everyone should try.  Instead of staying in your house with the heating on listening to the depressing news, get outside into the fresh air and see what mother nature has to offer.  It's certainly uplifted our spirits, so much so we went up Tinto Hill on Sunday for another dose of "wellbeing".  GPs should prescribe it rather than antidepressants!
Whoever today is announced as Prime Minister they won't have all the answers and we will all have to contribute / suffer in some way but count ourselves lucky we're not lying in a hospital bed praying to get better or sheltering from the war in Ukraine.  Running in the mountains is always an adventure and reminds us to live your best life - it's no dress rehearsal.