It's that time of year when triathletes tend to catch up on what they missed out during the year due to training and races. But for me, my "A" race was in April and I've enjoyed the 6 months recovery time but not the 3/4 of a stone I have put on. I've been slim all my life so please take my comments in context. I'm not enjoying being just short of 12 stone as having trained for the MdS with a weighted rucksack, I feel I am carrying around excess baggage which is an effort. So come January when my training gets back to normal, this excess baggage is going!
But should I just hibernate for the rest of the month. Enjoy the lovely food, fine wines and a few beers? Stop any kind of training and just enjoy a couple of weeks off? Well I had 6 days off training last week but did a 10k run on Friday and Sunday with some yoga. My glutes complained on Saturday so I went for a painful sports massage which helped loosen them up.
After doing "Dad duties" on Sunday while the weather was dry I found my only "window" to run was in the pissing rain with the wind sending it sideways. This is always a good mental test - am I mental enough to go out in those conditions? I decided it would be character forming and once your wet you can always look forward to the hot shower afterwards which is the best bit.
I have concluded that hibernating would be nice but I feel sluggish if I don't do any training. Therefore I will continue a "winter schedule" over the coming weeks, buildng it around social occassions, food and wine - at least it should mean no more weight gain. Then come January it won't be such a shock to the system when my training and my diet gets a radical overhall. In the meantime I think I'd better start my Xmas shopping which will definately involve running around some shops!
Monday, 16 December 2013
Sunday, 8 December 2013
Technogical dilemna
I can't start my blog this week without saying how sad the passing of Nelson Mandela was. So much has been written and said about him this week. but I would just like to mention one of his famous quotations which I like. "Do not judge me by my successes, judge me by how many times I fell down and got back up again." There's a message there for all of us.
As you now I have always preached you should "listen to your body" but I decided to take this to a higher level by buying some new technology - there's always room for more technology IF it helps your performance! Friends often are concerned that I might be overdoing my training as the mileage starts to build up but this might help prevent problems. For the athlete's out there here's a bit of science.
I bought the ithelite HRV monitor and app. It measures the heart rate variability (HRV) which assesses the effects of stress on your body. It is measured as the time gap between your heart beats that varies as you breathe in and out - you measure it 1st thing in the morning and last thing at night. Research evidence increasingly links high HRV to good health and a high level of fitness, whilst decreased HRV is linked to stress, fatigue and even burnout. If you get a green reading then go for it in your training session, amber means reduce the intensity and red means take the day off. Here's a link to the science. http://myithlete.com/the-science-behind-hrv.html
However it has given me a dilemna. Having conducted measurements for over a week now I have had 3 red readings. On each occassion I've felt ok then realised I have had a slight head cold. Is the equipment that accurate or am I imagining things? I ran on Saturday under an amber reading. I was on my own, taking it easy but feeling, or thinking I was feeling, not 100%. I had decided to only do 5 miles (one lap) when a fellow triathlete (Derek Boyd) joined me. What a difference having some company made. I realised I would have to do 2 laps because that was the original plan and I didn't want to let Derek down. The pace also crept up and at the end, it had been a good but not too strenuous workout.
So this morning I was meant to head out for a hard 10 mile hill run. The reading was, you guessed it, red and again the head cold was there but really not much. So reluctantly I called the run off and rested but it has been annoying me. The concept of reducing or not training when you are not 100% makes sense but when I am really only running at the weekends and it coincides with that then it's a bummer.
I am going to persevere with the technology for the month of December as it's not a heavy training month and I can evaluate the variables. Come January the mileage will start to pick up on the swimming and the running as will the hours on the turbo trainer so I want to make sure I am in good nick (as oposed to "Old Nick"!).
As you now I have always preached you should "listen to your body" but I decided to take this to a higher level by buying some new technology - there's always room for more technology IF it helps your performance! Friends often are concerned that I might be overdoing my training as the mileage starts to build up but this might help prevent problems. For the athlete's out there here's a bit of science.
I bought the ithelite HRV monitor and app. It measures the heart rate variability (HRV) which assesses the effects of stress on your body. It is measured as the time gap between your heart beats that varies as you breathe in and out - you measure it 1st thing in the morning and last thing at night. Research evidence increasingly links high HRV to good health and a high level of fitness, whilst decreased HRV is linked to stress, fatigue and even burnout. If you get a green reading then go for it in your training session, amber means reduce the intensity and red means take the day off. Here's a link to the science. http://myithlete.com/the-science-behind-hrv.html
However it has given me a dilemna. Having conducted measurements for over a week now I have had 3 red readings. On each occassion I've felt ok then realised I have had a slight head cold. Is the equipment that accurate or am I imagining things? I ran on Saturday under an amber reading. I was on my own, taking it easy but feeling, or thinking I was feeling, not 100%. I had decided to only do 5 miles (one lap) when a fellow triathlete (Derek Boyd) joined me. What a difference having some company made. I realised I would have to do 2 laps because that was the original plan and I didn't want to let Derek down. The pace also crept up and at the end, it had been a good but not too strenuous workout.
So this morning I was meant to head out for a hard 10 mile hill run. The reading was, you guessed it, red and again the head cold was there but really not much. So reluctantly I called the run off and rested but it has been annoying me. The concept of reducing or not training when you are not 100% makes sense but when I am really only running at the weekends and it coincides with that then it's a bummer.
I am going to persevere with the technology for the month of December as it's not a heavy training month and I can evaluate the variables. Come January the mileage will start to pick up on the swimming and the running as will the hours on the turbo trainer so I want to make sure I am in good nick (as oposed to "Old Nick"!).
Sunday, 1 December 2013
The age question?
Is your age important or is it just something in your head? As I struggled up a series of hills on my 10 mile hill run today I was asking myself this question as I was blowing out my arse! My heart rate was off the top of the scale and my fellow runners were pulling away. On 3 occasions I decided to walk rather than bury myself on the hill. Was it my age (I'd just turned 52) or was it the excellent red wine and vintage brandy with dinner last night or was I just weak mentally - none of the other runners were walking although one stayed with me to encourage me.
However on the down hills I got my breath back and caught the runners in front, finishing in front of them with the one runner who had held back with me. We were flying down the hill which isn't easy on wet trails, but easier than the climbing! I don't want to give the impression this was a race but over 10 miles I do want to push myself. I'll be more sensible on the longer distances - I'll need to be. In conclusion re the age question, on the way up it felt like it may be a factor but on the way down I realised it wasn't and it was more the disturbance between my ears that was the problem.
Funnily enough that is also a common problem in the pool although two good training sessions this week made me realise that the hard work is beginning to payoff. There are no short cuts in this journey which is why it is so satisfying to see results for the hard work. Enjoy your training folks no matter what distance or time you are working towards. It's better than killing yourself slowly on the couch! Pass me another slice of birthday cake - I think I've earned it.
However on the down hills I got my breath back and caught the runners in front, finishing in front of them with the one runner who had held back with me. We were flying down the hill which isn't easy on wet trails, but easier than the climbing! I don't want to give the impression this was a race but over 10 miles I do want to push myself. I'll be more sensible on the longer distances - I'll need to be. In conclusion re the age question, on the way up it felt like it may be a factor but on the way down I realised it wasn't and it was more the disturbance between my ears that was the problem.
Funnily enough that is also a common problem in the pool although two good training sessions this week made me realise that the hard work is beginning to payoff. There are no short cuts in this journey which is why it is so satisfying to see results for the hard work. Enjoy your training folks no matter what distance or time you are working towards. It's better than killing yourself slowly on the couch! Pass me another slice of birthday cake - I think I've earned it.
Sunday, 24 November 2013
Scotland's stunning scenery
In preparation for my ultra marathon in April I decided to run part of the west highland way - the Conic Hill. I ran with a friend who knew the route and once we were on the hill the scenery was stunning. The temperature was around 3 degrees and there was a mist in the glen which made it look like you were running above the clouds. The highland cattle and the autumn colours diverted my mind from the task of running uphill (436 metres of climbing) which was a blessing. This is a tough climb and I realised that in April I will be approaching this hill after approximately 15 miles of running and have to pace myself as I still have 38 miles to go!
To increase my strength I went out hill running with a group of ultra runners. Dungavel Hill is not much fun and doesn't have the benefit of nice scenery. 316 metres of climbing was really tough and the pace of the group was different to yesterday so I hung on to the lead runners, just. Back to back tough runs is a great way to get fit and improve your strength. It's this type of training which will give me the best chance of a good performance for me next year. There are no short cuts in ultra running you just need to get out there and do it. It helps if you have the backdrop of the wonderful Scottish scenery and as I train on the race route on the west highland way I cannot wait for more breath taking views - literally!
To increase my strength I went out hill running with a group of ultra runners. Dungavel Hill is not much fun and doesn't have the benefit of nice scenery. 316 metres of climbing was really tough and the pace of the group was different to yesterday so I hung on to the lead runners, just. Back to back tough runs is a great way to get fit and improve your strength. It's this type of training which will give me the best chance of a good performance for me next year. There are no short cuts in ultra running you just need to get out there and do it. It helps if you have the backdrop of the wonderful Scottish scenery and as I train on the race route on the west highland way I cannot wait for more breath taking views - literally!
Sunday, 17 November 2013
Pushing it!
It's been a good training week with swimming, yoga and running. My hamstring has been behaving itself but I'm giving it a lot of TLC or at least stretching on a regular basis. My yoga teacher helped me identify the weakness that's creating my ankle problem. It's going to require some deep tissue massage which isn't going to be nice but it's essential.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
On Saturday I ran 10 trail miles on my own and got another PB. I spent the whole run listening to my body as the hamstring was making some noises, letting me know it was there and later on, the top of my foot began to give some feedback. But as soon as I was finished I went through a stretching routine.
This morning I went out with three of my triathlete pals. I knew what would happen and wasn't disappointed. The first lap was at a reasonable pace but on the second lap one of the athletes put "the hammer down" trying to dropped the other runners. I managed to keep him within 15 seconds but it really pushed me to my (current) limit. My breathing went, my form went but I stayed on his tail. This is the kind of session you need to build in where it hurts and your brain tells you to stop. Running 56 miles in April isn't going to be easy so I need to get myself back into the mindset and physical condition where I can push it, afterall it was only 7 months ago when I ran 5.5 marathons in the Sahara Desert in tempretures up to 52 degrees centigrate.
Monday, 11 November 2013
Back running
After a couple of weeks off I decided it was time to get back running. My hamstring still was "grumbling" but I decided I'd test it out. On Saturday I went out for 5 miles of trail running and loved been back on my feet. The autumn colours made the run a pleasure and I decided not to push my first run. I warmed up with some yoga exercises and warmed down with some more. However that night I could feel a bit more grumbling from the hamstring, but it wasn't too bad.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
On Sunday I decided to run again and this time stepped it up to 10 miles. I had company on the first lap and was surprised how quickly we completed it. I was determined to do a negative split so I pushed it on the second lap and knocked a minute off the first lap. I was pleased and my hamstring wasn't too bad.
I am sure it's no coincidence that I've been doing yoga every day in November and my hamstring is responding well. A minimum of 15 minutes a day, some days might be 30 minutes, is all it takes to keep my muscles in good condition and my core strong. I've really missed running and will continue to swim and turbo train as part of my build up over the winter. Finally I am continuing with strengthening exercises for my big toes and my right ankle which will be essential for my 56 mile ultra in April.
Monday, 4 November 2013
New routine
Following on from last week's injury I've changed my routine. Regular yoga is helping my hamstring but it will require more time. I had the most amazing experience trying aerial yoga. Hanging upside down while being supported proved to be a great workout, as my abs were telling me for the next two days, and my back felt brand new. The core strength that it promotes will help my swimming, cycling and running.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
My swimming training continued to show small improvements which is all I can ask. It's not pretty but come September next year I have a 10k river swim to complete.
I've dusted down my turbo trainer and getting back into the mindset required for the brain (and bum) numbing training wasn't easy. But I completed two sessions and aim to make this a major part of my training and ordered some "sufferfest" videos to help. I also started back on my ironman apparatus which is a cruel piece of equipment which is tough but effective.
Having said all of that I am missing my running. My friends were running a 10k and some a 16 mile race at the weekend and I really felt out of it. But I must be patient. Coming back too soon will ruin my season so patience, patience, patience.
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