Progress doesn't come easily

Following my last post when I'd ran 20km on the WHW, which was an increase of 150%, I was bust.  I said at the time that you are meant to increase your runs by 10%, so this was always a risk.  That means virtually no training, certainly no running the next week.  I managed some yoga and one gym session.  That's what I get for stepping it up but I knew that I needed to "shock" my body and my mind into increasing the load.
Work was also mental as I was clearing up to go on holiday on the Saturday so that didn't help either.  On Saturday Beth & I flew off to Lanzarote for a "rest" and some training in the sun,  What a week we had.  We were able to train like professional athletes. Train, eat, rest and repeat.  What a privilege it is to be able to do this.  I started with a 10km run, then 11km, the 2 x 21km.  It was tough in the heat but it was quality running.  We also were in the gym for 6 days, did yoga and swam in the beautiful 50m outdoor pool.  Considering neither of us have been swimming, 3 x 1 mile swims was hard but rewarding - couldn't get my garmin to record the right distance!  An excellent weeks training and I think my enforced rest did me some good and 21 km is now my minimum longer distance run in the build up for the WHW - 131 days and counting (154 km).
Today we ran 10km at Chatelherault to "shake the legs" out and getting used to the temperature took time.  But it's good to be back home and we could feel the increased level in base fitness.  It hasn't come easy but definite progress has been made.  Now to maintain consistent running which is key to building the miles.  Every time we reach these goals we strengthen our mind to believe that they are achievable.  More hard work and progress to follow.

Stepping it up

With 146 days to go before I "toe the start line" for the West Highland Way, I need to pick up my running training as the longest I have run in January is 8km, and that has been on flat terrain - as ordered by my physio.  I have been building my strength in the gym but in the end, I need to run.  Yesterday the organisers of the West Highland Way race arranged a run from Balmaha for as long as you wanted.  An out and back.  100 people turned up which created a great atmosphere at the start.  
Beth and I planned to do 10km out and 10km back which is a huge step up and in normal circumstance, not to be advised.  Normally 10% increments is how you should build up but Beth has the Highland Fling in 89 days!
We both turned up feeling a bit "off" - not ready for what lay ahead.  But we kept it at a sensible pace and took the opportunity to enjoy the spectacular scenery and the weather was kind.  We turned back at 10km although I felt I would like to have gone further.  I'm so glad I didn't because on the way back I could feel the extra effort required because of the terrain and the distance.  My heart rate was starting to increase as I was tiring, and once it got over 187 I was struggling.  It was great practice and a reminder of the importance of hydration, fueling and walking to get my HR back down - maxed at 196!  This reflects my lack of running fitness on trails with hills (my previous runs have all been on flat terrain) and having increased my distance from 8km to 20km.  But I'm comfortable with that as it's the start of the hard work.
Yoga later today followed by another gym session, upper body and core.  No running today.  I need to give my knee a rest but it passed the test on the downhills, granted only 20 km.  The WHW is 154 km and 4,312m so building my strength is vital. It's going to be fun stepping it up.  You can achieve a lot in a few months.  Keep tuned for updates.

Stormy weather

It's hard to believe we're 2/3rds through January and the weather has been terrible.  As I type from my warm kitchen listening to the wind and rain on the window, storm Isha is battering the UK with winds up to 80 mph predicted.  I'm glad I got my run in early this morning before the rain and wind arrived, but the weather has forced me inside on numerous occasions this month to run on the treadmill which is never the same as outdoor running.  I've backed that up with the Stair Master which is a mind numbing piece of equipment, but important for my "A race".
I haven't got my distance above 8km so far and with the exception of one training run, I've been concentrating on being in zone 2 - taking it easy and keeping an eye on my heart rate.  I've also being staying on the flat to alleviate the pressure on my knee from running down hill.  I'm trying not to get despondent with my speed as it's early days, but I did throw in a Park Run 2 weeks ago and averaged 4:58 per KM so was pleased with that considering I've done no speed training.
My gym work continues and I am definitely getting stronger in the upper body and core but I am only now tentatively beginning to put pressure on my knee.  Definitely no squatting for some time but I need to build the muscle to protect my knees.  My yoga is going well and if I don't do it daily I really feel the difference so that's non negotiable.  Between Beth encouraging me (twisting my arm at times) to get to the gym and my PT Bartek putting me through my paces when I am there, I can't hide.  But having a training partner makes a big difference as you can motivate each other and also have someone to be accountable to which is vital in my opinion.  Thanks Beth even if it doesn't look like I appreciate it!!
Next Saturday Beth, Stu & I are meeting up with a crowd of runners who have entered the West Highland Way Race for a recce of part of the course at Loch Lomond.  I've done this section a few times in the Highland Fling but it will be nice to remind myself of the undulations on the route.  Hopefully there will be no issues with my knee on the downhills as I can't use poles which are not allowed in the race.
I hope your new year has started well and you are on track with your goals.  If you can't get out for the weather then there are loads of ways of staying fit indoors.  Most of all stay safe and enjoy being lucky enough to run, swim, bike, box, practice yoga or any other form of activity.  2024 is going to be a great year despite the storms we endure.

...and so we start again

This week we have returned from our festive break and for some, like myself, today was my first day back at work.  The two weeks seem to have flown in but it's an important time to reflect on everything and take a break.  Unfortunately I won't be the only one that came down with the cold.  As soon as my brain tuned into holiday mode, BAM it was a snot fest.  I'm sure my body is trying to tell me I'd been running on empty for too long.  Note to self - listen more carefully and take care.  Spare parts for older models are harder to come by!
This is my first blog in about 6 weeks and the reason is simple.  Until the last week I haven't been able to run because of my knee injury although I have been working in the gym to rehab the knee and to improve my core strength.  But no squats for 4 months so I'm having to improvise to build back the VMO muscle above the knee.
For once my "economical" style of running (i.e. lazy and don't lift my feet) is good as it restricts the amount of knee bend which will help my knee heal quicker.  I'm now up to 8km but as my cardio is poor, I'm running slowly and will take my time in build it up, but NO downhill running.
Until yesterday I had no news about an "A" race for 2024, but Christmas came late for me.  I hadn't got through the ballot for the West Highland Way race - this was my third time of applying.  Beth didn't get in either.  But I was in the first 50 pulled out and was told if there were any refusals then they'd be offered in the order we were drawn out in.  I then got a message to say 32 had withdrawn but I was in the last 18 so still no place.  However not all 32 paid their money on time or decided against the race so I got in - I think that is an good omen.
The race starts on Saturday 22nd June and you have 35 hours to complete the 95 miles and 14,760 ft of ascent (3.3 x Ben Nevis).  I've wanted to do this race for years and it attracts runners from all over the world - total number of runner 300 max but if anyone drops out now, they aren't replaced.  They budget that 20% drop out before the race.
I now have my focus and every training session is now geared to this race.  I just need to make sure I come back easy and don't damage my knee, again.  170 days to go and lots of adventures as I prepare for this epic race.  Beth & Stu, my crew for the race, are running The Highland Fling (first 53 miles of the West Highland Way) on 23rd April and I'll be training with them on the WHW and will support them during their race.  I've done it twice and it's a great event to be part of.
No new year resolutions (I believe it creates a negative mind set) but plenty of stretching goals ahead.  I hope 2024 is a wonderful year for you and your family.  Go get it!

Perfect timing

It's the season to be......injured, tra la la la la la la la la. Bah humbug I hear you say.  Well I've got time on my hands so I'm getting into the Christmas spirit, and a few mince pies along the way!  Actually I don't like mince pies but sticking to the festive theme here.
I'll probably not be running for the rest of the year but that doesn't mean I'm not training.  Frustrating though it is, I'm hitting the gym my spaghetti arms are more like linguine arms heading towards penne arms.  Leaving the food analogy aside, the gym work is paying off and my upper half is getting stronger.
Unfortunately, I can't put load on my legs and have to avoid bending my left knee so those options are limited.  I have a few exercises recommended by my physio and I'm now up to 1kg.  But I'm using bands to work my glutes, quads and hammies.  Regular yoga is keeping me moving - m"motion is lotion" as yogie Mark Russell says.
My PT is working me hard and will be an important part of my rehab over the winter months.  I aim to come back much stronger and less prone to injury.  That is my No.1 goal and just the thought of it keeps me going as retaining a positive mindset with definitive goals is essential.
Enjoy your running and take care on the slippy surfaces.  This is a beautiful time of year and don't forget to party during the festive season.  You've worked hard all year and your body deserves a different type of punishment!  I'll post again when I have some progress to report.  Till then....so here it is Merry.........Try getting that song out of your head!
 

Listen to your body

My blog seems to have turned into a medical journal in 2023.  So at the risk of being repetitive and/or boring I'll keep this one short.
Listening to my body isn't difficult.....it creaks.  You can't fail to hear it!  After my manual labour in Romania I came back with aching quads and knees.  They were on the mend then I tripped.  My physio has just told me I have bruised the inside of my knee cap, and have fluid on the knee.  This is going to take rest, at least of my knee, so it's upper body and core work in the gym, plenty of band work and I'm going to venture back in the pool - excluding my legs as always with a pull buoy!
I'm actually looking forward to the break from running but having entered the ballot for the West Highland Way (fingers crossed) I'll be back at it as soon as I get the "green light".  But in the meantime I have "body work" to be done.
I'll post again when I have got some news worth speaking of.  If you are fit, healthy and injury free, then appreciate every minute of it and I hope it lasts.  I am all too aware strength training is no longer optional for me if I want to continue running.  Take care.

Rest, Rehab and Strengthen

The hardest part of any race, is getting to the start line injury free and fit.  As I stood next to Beth in the Olympic Stadium in Amsterdam I thought it was mildly amusing we were both undertrained and unfit, for a marathon due to various circumstances, and she had a cold and I had an injured knee and lower back.  But we were there and going to give it our best effort while enjoying the course.
My strategy was, for the first time ever, to run consistent 5 min 20 sec KMs to get a time of 3hrs 45 mins.  I knew it would be hard and was quite prepared to give it a go and if it went t1ts up, I'd either jog in or stop.  What I wasn't prepared for was that on exiting the Olympic Stadium, what an atmosphere, there would be the first of many "pinch points" which reduced you to walking.  I ran harder than I wanted to after each pinch point but my first km was still 5:40.
The course was fantastic.  The crowds were amazing lining the whole route.  Running beside the river Amstel and admiring the beautiful houses took my mind of the niggles, but I knew around 30 km it was going to start getting painful.  I got a massive boost when 2 of Beth's cousins with partners and kids gave me a big shout out.  If you are ever in a crowd watching a race, encourage the runners with a shout out as it works every time.
The weather was almost ideal at 11 degrees and no wind but there was some torrential rain and hailstones which was normal for us!
When I got to 21km I knew I couldn't keep the pace going and therefore 3hrs 45mins wasn't possible but I wanted under 4 hours so I gritted my teeth and hobbled on.  I couldn't afford to stop as I knew I'd cease up but at the same time I had to restrict my gait as my right hamstring was ready to blow - tight as a snare drum!
On reaching the Olympic Stadium the crowd was even more lively and doing a lap in that atmosphere is what had kept me going.  I crossed the line, 3 hrs 55 mins and promised myself that was my last race of the year - my body was relieved to hear that.
As I was about to exit the stadium, Beth came flying in with a huge smile on her face.  She was having a great time "living in the moment".  Despite her cold, having to stop and tie her laces and posing for a picture with her cousins, she was only 9 mins behind me.  Two days before I doubted she'd make the start line and was hoping she wasn't going to pass her cold to me (I fortunately avoided it).  What an effort and she enjoyed every moment of it.
It was good to have our friends Team Gall racing in the Marathon and they had a great race and enjoyed it too.  Unfortunately we never saw them due to the number of runners.
My knee, lower back and hammy were painful when we got home and I got a massage and saw my sports therapist who taped my knee.  I won't be running for a week to give it a chance to repair.  Today I was back with my Personal Trainer and it was more like a rehab session.  Bartek is getting to know my physical limits and adjusting the programme accordingly. The strength training and yoga are the answer and essential to me being able to carry on with these adventures. That is our winter plan and we'll have to dust down the turbo trainers.  
It's a fine balancing act, training / racing when injured but I've ran more races this year than in any other year since I started this madness in 2008.  A lot of that is down to Beth and we are hoping to have an exciting 2024 if we can get through the ballots for certain races.