Great training week

What a week this has been.  In the pool on Tuesday and put through my paces with a couple of my worst drill exercises; kicking and stroke count.  I had two experienced swimmers try and work out why I go nowhere when kicking other than tiring me out - still don't know why!  However for the first time in 5 years I got somewhere positive with the stroke count.  Perhaps it's my negative mindset that's been holding me back in that exercise or just time in the pool?
I took Friday off work to cycle the "5 ferries" challenge.  The forecast was good but sadly didn't turn out that way.  It was damp with poor visibility which was a shame as the scenery would have been stunning.  70 miles of brilliant cycling (18 miles to get to the start) with some challenging hills.  Some of the steep descents on the wet roads were treacherous which was added to with wandering sheep!  The brakes don't work too well at 40mph in those conditions!  There was fantastic banter between my 5 riding buddies which made it a day to remember.  How good it would have been on a sunny day.
On Saturday the weather improved and I did some speed running.  Always running at the same pace doesn't improve your speed so I turned on the speed for a short hill course.  Now I've got my benchmark I will be revisiting this course on a regular basis.
Today was an 11 mile trail run half of which was on a new trail for me.  The weather was perfect and I was running at a reasonable pace with my Lanza Ironman pal Gareth.  It makes a huge difference running with someone, especially if you are both working at the same pace and at the same time not wanting to show the other that you may be struggling at times!  It's only natural but it improves your performance.
I will take tomorrow off although will be doing some yoga.  And on Tuesday back in the pool.  It's great to be back training more regularly with a goal in mind - 53 mile ultra race in April.

Time to celebrate

It's been a great week in so many ways.  Two great swimming a sessions where I felt like progress was being made, a tough 45 mile bike ride and two fantastic runs, both of which took place on Sunday!  Lets start with the runs. After a night out on the "tiles", details in a minute, I ran 11 miles along a route I drive 5 days a week, to pick up my car from Saturday night.
Running 11 miles isn't an issue but when you are running from point A to point B going through towns you know, it felt different and travelling it in a car you give no thought to the hills.  But I had to keep reminding myself, it's just 11 miles ignore the fact it's point A to B.
Having recovered from that, my daughter wanted to go out running! It was only 3k but she wanted a PB so I pulled on my shoes, again, and off we went. She is such a natural runner  & I can see I am going to have to do some speed work to keep up with her - in time.
But on Saturday night my triathlon club celebrated all the medals earned during the year by the athletes.  Curry, beer and wine was had with lots of laughter.  There was a whole range of achievements which represented milestones to those involved - brilliant.  It was a night off and we all enjoyed it but back to training the next day because we've plans for 2014. It's been a good week and tomorrow is a rest day, apart from going back to work. I hope you all have a great week.

Setting targets

Setting a target is a step in the right direction.  Achieving it is a different ball game.  This was the thought going through my head as I was completing my 15 mile trail run yesterday.  I knew I was pushing myself on this run as I wanted to check how my right foot/ankle were holding up.  It was complaining so I observed when it hurt the most so I could report this to my podiotrist and physio as obviously something isn't right.  But nothing that was going to stop me completing this tough trail run.
My mind was thinking about my April 2014 challenge The Highland Fling, a 53 mile ultra along the West Highland Way route.  That is 3.5 x the distance I was running but I had to ignore that thought as it doesn't help.  The question is how do you build up to that kind of distance?  I know my legs and ankles are going to need strengthened so I will be giving my pal Robbie a call to set up some work with kettle bells.  I'll work on my core through yoga and in the poorer weather will build my stamina in the pool and the turbo trainer.
But my secret weapon is the ultra marathon runners I know who have run the course before and I will sap up all their experience. I am very lucky to be able to go out running with Rosie Bell who has just been crowned Scottish Ultra Marathon Series 2013 champion.  I just need to make sure I am in shape to keep up with her!
So if you were inspired by watching the Great North Run today, why not set yourself a target and then plan how you can achieve it?  You'll love it.  Go on.  Take the first step!

Benefits of group training

I was back in the pool on Tuesday but deliberately moved into a slower lane.  We did a lot of one arm drills and kicking drills before the main set but I manged to keep my lunch down and finish in one piece.  I need to get some more swimming sessions in between this group session but it certainly pushes you on when you are trying not to be left behind in the lane.
This morning I went out on a group run but knowing who was going to be in it I knew I was going to be stretched.  I wasn't wrong. We completed 12 miles at a good pace and I was pleased not to be left behind - looks like my fitness is improving.  I've come home got cleaned up, refuelled and am now relaxing waiting for the Grand Prix to start.  Refuelling and resting is an important part of my training and I make sure I don't miss it!
And last piece of news, my 14 year old daughter and my wife have taken up running! Nothing to do with me but they were out at 6.30 in the morning 3 times last week.  They are loving it so I'll need to be looking over my shoulder to make sure they don't start overtaking me!

I've put down a marker

I remember entering Ironman Lanzarotte in May 2012 in the best condition I had ever been in.  My coach Gen had worked me like a dog to make me feel so fit.  11 months later I stood on the start line of the Marathon des Sables and my fitness was different.  I wasn't attempting one long day but six and in very different conditions so I knew I was fit but in a different way.  They say it can take 6 months to recover from MdS and I suppose much depends on your base fitness and your age.  So what am I on about?
I've been "playing" at getting back to fitness and potentially holding myself back with the thought that it takes 6 months.  I'm not sure if I have a problem mentally, physically of if I'm just being lazy.  Sure I've put numerous 50 mile bike rides and a couple of 84 mile rides in the last few months but nothing regular - yes I know you must be reasonably fit for that.  My running has been limited as I learn to chi run and had some injury problems as a result of not using my orthotics.  As for swimming, forget it.  I've had one video (nasty) analysis and one visit to the pool in 15 months.
So this week I decided to get real.  On Tuesday I attended the first swimming training session of the winter.  I swallowed my lunch twice and left the pool before I decorated it.  I had completed 2,000m of interval sessions and was totally gubbed.  I hated it but also am looking forward to being swim fit and loving it again.
On Saturday I wanted to give up 1/3rd of the way into a 50 mile cycle.  The boys persuaded me to go on so I did - thanks boys.  I was dropped on every hill which is sole destroying when I remember where I was before IM.  But I did it.
Today I followed my cycle with an 11 mile run in the wind and rain.  I managed it at a reasonable pace and there was no sign of the recurring foot/ankle injury.
So I'm back.  Less tears and moaning about how fit I used to be.  I've put down a marker in my three disciplines and I now intend to improve on them in every session I do.  I'm looking forward to reflecting on this post come April 2014 as a turning point.  Oh and I forgot to mention, I have a new goal to add to my half ironman and my 10k river swim next year.  In April, assuming I get in, I will be running the Highland Fling - a 53 mile Ultramarathon from Milngavie (Glasgow) to Tyndrum along the West Highland Way.  That should keep my training focused!

Inspiration from others

On Friday I gave my first talk about my adventure of a lifetime in the Marathon des Sables to the Institute of Directors in Glasgow.  I had spent many hours preparing for the event and replaying the journey brought back some wonderful memories.  Chatting to the audience afterwards I was delighted to find so many of them had taken on challenges from 10k to ultra marathons and had come away with something from the talk whether it was about their personal or business challenges.  One of them had even completed the MdS two years earlier finishing 70th!  What makes that all the more amazing is he was the first person to complete the race with a pace-make fitted - incredible and inspirational.
On the "fatness front" (muffin top) I've lost a 1/4 of a stone and feeling better for it.  I went out for an hours hilly run on Saturday and there was no foot trauma so it looks like I'm on the mend and will be able to run more miles, more frequently and the body can get back to normal.
As summer starts to disappear my thoughts are turning to my autumn/winter training programme.  Swimming training starts tomorrow night and while the first few weeks will be hell I know this is what I need especially as I am aiming to complete a 10k swim down the river Dart in a years time.  My yoga will help with the shoulder flexibility which will be required if I am to succeed in that challenge.  I still have to pick my half Ironman for next year but that will be done withing the next month.  These stepping stones (goals) are important to my frame of mind which impacts on the quality of my training.  Onwards and upwards after all, you're a long time dead!

Round Strathaven 50

It's been a busy week hense my late report.  Following the poditrists advice I switched back to my orthotics in my neutral running shoes and have to report it feels a lot better.  However the "hangover" from not having worn them continued.  Every morning when I got up my right ankle started complaining but this was just muscular and I thought in time it would get sorted.  My feet weren't too please either.
So on Saturday I went back to my favourite trail run with some pals and doubled the distance from the previous week.  It was great to have company and the 10 miles past quickly - no issues with my feet and just a slight ankle grumble.  Now I can step up the mileage which has been frustrating me for the last few months.
On Sunday it was the socialble "Round Strathaven 50".  400 cyclists took off and we had at least 10 from ATHelite Triathlon Club wearing our team colours looking fit.  It's not a race and just as well as the wind was so gusty and strong, they shut the windmills at the windfarm down!  What is that all about?  Isn't that an ideal time to generate electricity?  It certainly made for a tough ride but made more enjoyable with the cake stop at Sandford and Chapleton which is much better than energy jells!  Thanks to all the organisers, volunteers and the runners (yes runners, all 50 miles) who responded to our encouragement and wished us well! Eh, we've got the easy bit on the bike!
I've been keeping my daily yoga practise up but yesterday I went to a Bikram yoga class.  104 degrees heat and a 1.5 hour workout that made you sweat like a Glaswegian watching Crime Watch.  I was so wet I even rung out my shorts afterwards.  There were a lot of leg postures which had my feet and ankles screaming but guess what?  I woke up this morning, jumped out of bed to find no pain in my feet or ankles.  Unbelievable.  So I'll be back for more although don't think it will become my main yoga, and will continue to update you on making a 51 year old body try and behave as though it was 25 years younger!