Stop start & stop again

Following my blog is like reading a doctors report!  Every blog seems to have something new to report on the medical front!
Having got over prostate op as you know, I headed for the hills a week ago and ran down Ben Vorlich. The following day ran 24km.  It took me 4 days to properly recover and I needed two massages that week and had to roll my legs.  It's always the same with the first hill run of the year and I should be fine now they have been reminded that this is what we do almost every week - muscle memory!
I was a bit nervous that wrecking my legs a week before my 1st race was not a good idea so turned up with Beth at a dreich (Scottish word for gloomy, low cloud, light rain) Glentress Mountain Bike Centre not knowing how my body would respond.  Until I properly surveyed the course a few nights before, I thought it was a road race - couldn't have been further from the truth but I came prepared.  With 750m of ascent it wasn't going to be a fast one but a good test of my fitness.  Beth & I agreed we'd run separately and I pushed on near to the front to try and avoid the bottle neck on the hill.  We'd met our club mate Emma and the thought crossed my mind that although I was giving her 30 years I still wanted to finish ahead of her.  My coach did say to me this is a training run and don't do anything heroic!  I wish I'd listened.
The first 3km is up hill and after 1km Emma passed me.  I tried as hard as I could to keep her in sight but after 2km I started walking the steep parts.  Glentress is beautiful, when you're not blowing out your arse, and I knew my best chance of making up time for my walking was on the downhills where I was over taking most people.  The technical sections were treacherous with the wet conditions and I was kicking myself for not having taken my poles.  Having said that, I didn't see anyone with poles although they were allowed.  At 11 km just as I reached the top I saw Emma slowing down.  I went to pass someone in the soft mud and then found myself face down in it.  I picked myself up, laughed and  said hi to Emma as I passed her.  Now I was in my comfort zone and flew down the hills, last weeks run had my legs in great shape.  The forest we ran through was stunning and because of the weather, we didn't have great views but you really had to concentrate on the trail.
With 3km to go I came out a clearing and was passing a runner and a marshal when my foot caught a rock - BANG.  Down like a "sack of tatties".  Banged my knee, elbow and head.  Fortunately I was wearing running tights so didn't see the damage.  If I'd have had my poles I might have avoided the fall. The marshal and the runner helped me up and I was offered medical attention - no chance, I knew Emma would be behind me and also that getting treatment might end my race.  The adrenalin had kicked in so I ran on fast as it was a nice forest trail heading down to the finish line.  With 1 km my hammy started to tighten up and I had to shorten my steps as it was close to going.  I crossed the line in 2hrs 21 mins which sound dreadful for a half marathon having done 1:47 in October but this wasn't a road half marathon.  It was tough as hell.
I headed off to the medical tent and when I took my tights off the damage was worse than I thought.  They cleaned me up but then sent me to A&E for stitches.  Emma finished 5 mins behind and Beth 5 mins behind Emma.  We all really enjoyed the course but my knee injury was really starting to hurt so we headed to Hairmyres A&E.
After all the bad press about waits at A&E I was so impressed with Hairmyres.  I had hardly sat down before I was triaged and in 90 minutes out with my knee stitched - thanks to the wonderful staff for the amazing service.
This week, walking has not been easy as I haven't been able to bend my leg.  That wasn't helped by a day in London sitting on a plane and walking up and down stairs on the underground.  My body has felt like it's been in a car crash but I can now bend my knee.  There has been no puss and on Tuesday the stitches come out.  There's a lot of bruising and swelling so I'll need to break myself in easy as the Manchester Marathon (road race!) is in 7 weeks time! 
Today I managed a short yoga session using a cushion under my knee and it was good to get my body moving.  Definitely more yoga and gym work so I can start to prepare my body for Manchester.  I'll be doing a lot of legs and glute work to stop me from dragging my feet when I'm tired.
Anyway, normal service will be resumed shortly and the mountains are calling.  Glentress was a good test of "how bad do you want it" as it would have been much easier to get the medical attention and pull out the race.  I'm glad I persevered otherwise I would have regretted that decision.

Tame those demons

Getting back into the swing of training again after my short break.  It's never easy following time off but after the first few runs I started to enjoy pushing myself again.  I'm desperate to get back into the mountains but have to remind myself that my first two races in the calendar are road races and it's also February which means it can be dangerous in the hills.  Sadly last week a 35 year old died falling on Ben More.  As you know I have turned back on at least three occasions on that mountain due to poor visibility or the threat of being blown off the mountain.  Ben More has a path almost to the top but you have to respect the elements.  My condolences to the family of the deceased but it's a grim reminder for the rest of us.
Last weekend I was down south with Beth and it is pan flat.  The country roads are straight,  go for miles and there is virtually no elevation.  So the demons were talking to me saying how boring this was but I remained focused on my task which was to increase the pace as the run went on.  When the demons appear your training session becomes not only physical but also mental which is what happens in races, so make the most of the challenge and get used to taming them.
On Monday we got the chance to go up our first mountain of the year. A Corbett called Morrone at Braemar.  It was perfect as it wasn't high enough to have snow on the summit or be clagged in with clouds.  It also had a forest track from the summit round the side and back to Braemar which meant we could get a fast run down.  It was a good reminder to our quads as to what is ahead of us.  It was exhilarating and we both enjoyed being back on the hills.  Fresh air and peace and quiet.  The run was followed by soup and a cheese scone! Delicious.
I wasn't able to do my long run during the week.  Beth did hers and had to slog it out.  When you're tired and work is busy it can be difficult to be at your best.  But these are the sessions that really count.  Even if you don't manage to hit the pace you were aiming for.  She gritted her teeth and delivered and this is so important.  Especially with URR in August.
The weather looked good on Saturday and I was delighted to be back on the mountains with the machine that is Michael Martin.  He chose a relatively easy Munro, Ben Vorlich, to start with but it is relatively steep.  The intention was to summit twice and it didn't take long till Michael disappeared ahead.  The weather closed in, visibility reduced and the wind was very strong.  As always there were people on the mountain dressed like they were going to Starbucks for a coffee - irresponsible idiots.  I didn't enjoy the climb to the summit where Michael waited for me, crouched down behind the cairn.  We did a quick Deek TV FaceBook live and I told him I was only doing one summit.  So he shot off down the mountain.  Getting my waterproof jacket on as it was now raining and my gloves back on was a real effort as I was frozen.  It doesn't take long to find yourself in trouble if you're not properly dressed.
I ran the whole way down and knew my quads would be complaining tomorrow.  When I got down I walked straight into the loch to cool my legs down - it was freezing.  Who needs an ice bath?  Michael did the same after he'd summited twice!!  Great fitness preparation for his "A Race" the Salomon Skyline - mental race!
The following day I had my long run to do; 3k easy, 6 k marathon pace, 6k half marathon  pace, 6 k 10k pace and 3 k easy.  I knew it would be tough but I had to tame my demons who were complaining about my sore quads, heavy legs and slower than expected pace.  Fortunately I have been reading a fantastic book called the Rise of the Ultra Runners and there are plenty of discussion about the negative thoughts that enter your head.  It doesn't need to be an ultra race to feel this way but whatever the distance you need to deal with it.  I came to the conclusion that I might be a bit slower than I wanted, but fighting off the thought of walking home was in itself a worthwhile training exercise for my mind.  So although I didn't hit "my numbers", it was a successful training session as I gave my demons a work out too.  The more they are dealt with the less likely they are to surface.
My first race of the year is a hilly half marathon with Beth at Glentress.  Your mental approach when it's an actual race is different and you usually put in an extra special effort, so we're both looking forward to seeing how we perform.  
If your demons visit you during a training session, treat it as an opportunity to tame them which will lead to more enjoyable sessions or races and better results.  Remember you're the boss of your own mind.

How bad do you want it?

Sorry my blog is late but I've had something on my mind that meant I couldn't concentrate on writing something of interest and I don't just blog for the sake of it.
Over the years I have had numerous injuries and continue to have niggles; neck, shoulders, calf, and foot need regular attention. In 2015 an old foot injury became a permanent foot injury which made me delay running Grand 2 Grand a year.  Instead I entered Ironman Frankfurt as it involved less running.  It proved a great success, despite 6 weeks out getting tests for prostate cancer and then pulling a hamstring 5 weeks out so no more running before the race.  It ended up I had prostatitis but it was only a month after the race I got this result.  The race gave me something positive to focus on and despite being crippled with back pain for the last 13 miles and walking large sections of it, I got a PB by 45 minutes.
A year later I ran the 250km G2G.  My foot and calf were taped up but I got round the tough course.
In 2019 I was signed up for Tahoe 205 mile non-stop race.  3 weeks before a hernia appeared with no warning.  I was offered the operation before the race but with the recovery time of 3 months I elected for Plan B - hernia pants!  I ran the race in hernia pants which wasn't the most pleasant experience.  My balls were just about in my throat as they were so tight and the pants offered no ventilation - the Grand Canyon is hot! 3 weeks after I got back I had the operation and started my training after 3 months.  A long slow recovery.
Last year I had to withdraw from my "A race" URR due to an ankle injury one month out from the race.  I've spent much more time in the gym and on my yoga practice to try and keep my niggles at bay.
But the reason my mind wasn't on my blog was yesterday I went through a prostate operation.  I've been on medication since 2016 and it's got to a stage that to improve my quality of life something had to be done.  It will be three months before we know if it's been successful but for the next week I need to wear a Catheter.  You may feel this is too much information to share but I've always been open and honest in my blog as I record this as much for my benefit as hopefully yours.  Perhaps it gives you an insight in how I deal with challenges and where ever possible, let nothing get in the way.  It's a mindset and as I have said before, it all comes down to "how bad do you want it"?  The answer is obvious.  I want to complete URR 2023 "badly".  It will be made easier having my partner Beth running it with me knowing how big a challenge it is for her, taking her ultra running to a whole new level.  But she is so capable of it down to her determination and mindset.
Depending on the surgeon's advice, I'll be running a hilly half marathon at Glentress in 4 weeks time and the Manchester Marathon in April.  My training has been going very well and despite not being allowed to run I will be doing light upper body weights at home (need to get bigger, stronger "traps" for carrying the rucksack in URR),  light yoga and am waiting for permission to start turbo training.  I can't just sit, vegetate and  lose the fitness I have worked so hard for in the last couple of months.
So as you can see, it's not "plain sailing" when trying to reach this level of fitness and we all have these struggles no matter what distance you are training for.  Hopefully by sharing my stories with you, catheter and all, it will give you extra motivation to work through any challenges put in your way.  Stay focused on the prize, stay safe, fit and healthy.

Pressing pause to reflect

The year had started off so well.  Nice relaxing break from work, spent time with family and friends, took delivery of a camper van and training was going well.  Life was good.  Then tragedy strikes and a friend dies after being ill for almost a year.  Everything seemed to stop as I reflected on life.  It's so precious and can be cancelled out in a second.  My thoughts are with her family and I'm sure there will be a celebration of her life fitting for someone who shone bright and made a difference in people's lives, just being herself. RIP Lisa.  Your legacy will live on and your family and friends will have wonderful memories to enjoy.
Despite our loss the world keeps spinning and life continues.  The first week back at work was a short one but it was good to see the team and we're focused on the year ahead.
Training is going well under my new coach and a Christmas present from Beth was a 31 day online yoga class with our friend Mark Russell which has been fantastic.  He has a unique way of teaching yoga to runners and triathletes who tend to have different needs.  I'm also doing another online yoga class each day and am back in the gym.  I definitely need to be stronger for URR in August.  While my training is insignificant in relation to last weeks news, I am lucky to be fit and healthy and I'm so grateful for everything I have.
Every January we look forward hoping it will be a better year than the last but when there is a serious setback, take time to pause and reflect.  Live in the present, the now, because you never know what lies head.  If you have things you want to do, don't put them off.  1 life, live it.

Van life

Happy new year to you all.  Here's hoping you have 2023 and beyond mapped out and are ready to turn the hurdles, that will appear on your horizon, into a form of exercise rather than a challenge!
I'm reminded about a client I was working with who, with persuasion from me, set out some goals for the year.  After the first quarter he was down in the dumps because he hadn't reached his goals and thought the goal setting was "a waste of time".  I pointed out that by having the goals written down he was able to see they were missed and could reflect on why they had been missed and what he needed to do to get them back on track.  If they weren't written down then he may have "thought" he was off track but wasn't sure and couldn't take corrective action as he didn't know what had caused the problem.  Having a plan and someone to be accountable to gives you a sharper focus and helps identify areas that need adjusting earlier.  It's a mindset worth developing.
The biggest change in my training in the last 6 months has been the introduction of daily yoga.  Now before you say, I don't have time for that, I'm only talking 15-25 mins a day and I can do it without leaving my home.  If you haven't got the time for that either get up earlier or stop sitting on the couch watching crap telly that won't improve your life! (sorry if that sounds a bit brutal but we all waste so much time).
I'd generally describe myself as "stiff / inflexible" so yoga is a real challenge to me.  I can now almost touch my toes but yoga is about much more than that.  It brings easier breathing and mental wellness.  With all the punishment I put my body through with my training regime, yoga helps my mind and body recover.  I use a number of podcasts and select the classes that suit my level of "stiffness"!!
But the big news is on Hogmanay we took delivery of a Camper Van!  He's been christened "Scooby" and Beth and I are planning to be away up the mountains at every available date staying over in Scooby to cut down the travel and allowing for some spectacular sunrise and sunset photos.  We will be living the "van life" as much as possible as we want to tour Scotland and the rest of the UK before heading over to Europe.  It will all be based around running and you can follow our adventures here.
So an exciting start to 2023 and some tough training in miserable conditions but the days are getting longer and therefore lighter.  Just make sure you are dressed appropriately and you'll survive whatever the weather throws at you.  It always looks worse looking out from a warm dry house or van than it is when you are out there in the elements.  And when you get back, have done your stretching and had a hot shower you will feel amazing and ready for some good food.  Isn't that the best feeling and knowing you have earned the food you're about to consume?
January is a start of a new chapter and you are the author so write the story you want to star in.  Here's to new adventures.

Your 2023 plan

Merry Christmas and I hope you had a lovely time with your family, loved ones and friends.  Now it's time to get back to training!
Normally I wait until a week has passed in the new year before discussing your "new year resolutions" - a phrase as you know that I despise.  It gives false hope that the coming year will be different, the results better.  Well dream on because results don't just happen.  It takes effort, commitment, determination and planning especially when the weather is so dreich (recently confirmed as the most popular word by Scottish Book Trust which says everything about our weather.  Personally I think it came second with the first word starting with F@@@!!).
Today Beth and I were dreading going out into the cold rainy grey day to run 10 x 1 km of progressive efforts.  Do you layer up to stay warm but don't wear the waterproof or do you wear less layers so the waterproof doesn't cook you?  We could just have stayed in and rested, swapping the training session with tomorrow's rest day.  But what would we have done if the weather was worse?  In addition this training session is part of a plan and it would be out of kilter if we hadn't ran it so really there was no choice.  We applied rule 5 - Man the f'@@@ up.
With January rapidly approaching I'm delighted to have the season's races planned as this makes the training plan easier.  I'm working with a new coach who is an experienced ultra runner so the sessions are different than what I've been used to and I'm "enjoying" the variety - bloody tough sessions but I'm sure the results will justify the tears/effort - and that's just the coach!
A few years ago I came across a phrase that has stuck with me. We used to talk about "training to race" - the race gives us the focus and so it does.  But turn it around, "race to train".  Basically the thing that is best for us is our training.  It's that that keeps us healthy and fit so that should be the main element and certainly the one we spend most time on so that's where we should focus.  The race is the icing on the cake.  It's the part we always tell people about afterwards but the secret that got us there, was the training.  And in the end, sometimes we don't complete the race, DNF, and that shouldn't ruin the season.  Up till then we've had a wonderful year of training which our body has benefitted from and we've enjoyed.  We should learn from the DNF and rebuild.
As I push away my plate having had two slices of triple chocolate cheese cake with extra double cream, my thoughts turn to dinner as I burned a few calories off today and feel I've earned the treat.  In the next few days I am sure I'll have the odd glass of wine or three but all within moderation.  Training makes me feel alive and even better when I can do it with my partner Beth as we push each other to the best out of each other.  Despite the phrase "good things come to he who waits..." in today's world  "f@@@ all comes to he who waits, it takes planning and hard work".  Get out there and make it happen.  The answer lies within you.  Here's to a healthy, happy, prosperous 2023 and a few PBs along the way.

The best of both worlds

Unless you have been in solitary confinement you will have noticed we're in full festive season swing.  Christmas parties, staff nights out & catching up with friends and family.  It could seriously put a few pounds on your waistline - this mornings yoga and weights session burned off 300 calories.  That's a generous glass of wine or 6 fingers of Kit Kat if you're into counting your calories.  I actually think in gyms when you finish a session on a machine it should convert your effort into how much wine you can drink or number of Kit Kats you can eat or broccoli!  
But I'm not all bah hum bug or weight watching as we deserve to party at this time of year.  But how do we schedule our training around such a hectic social schedule without giving us a steep uphill battle in January to shift the tummy?  It's a balance.  Train hard the morning of an "event" and trail light to day after, but still train.  If you can't run at least do some yoga or weights.  You'll definitely feel better from it.
The roads and pavements have been torturous in the last week and I made the mistake of going out thinking they had thawed in my normal training shoes.  It was also a session where I had to put in 3 x 15 minute efforts and I was very lucky to stay upright.  Had I not been set the target I would have turned back after 1 km.
So have the best of both worlds.  Train hard before your night out and light the next day.  Don't fall into the trap of taking 3-4 days off which piling in the food and drink.  The effort you have to put it to burn off the excess it very hard.  Enjoy your Christmas and take care out there.  2023 is just round the corner.