Three simple letters but behind them always lies a story - DNS = did not start. When the Edinburgh 70.3 Ironman was announced I got over excited. An Ironman (half) event on my door stop and it would have been my second of the year and good motivation to continue cross training which would reduce my chance of injury. Well that was the plan which would have worked had I not had an injury earlier in the year which set me back and meant my training plan had to change.
Today was the day of the 70.3 and I wasn't at the start line. I made my decision after completing the Swashbuckler 70.3 back in May but as Edinburgh was approaching I was beginning to get "withdrawal symptoms". Could I do it? Could I just rock up and surprise everyone? Those thoughts were going through my head this week but that was just stupid because my hammy is still not 100% and a 70.3 requires you to be fully fit and I haven't been on a bike for over a month.
While my pals were all battling the waves at Gullane and the jelly fish, I was at Tollcross knocking out 3,200m followed by a 6km run. Except with 300m to go on the run my hammy began grumbling so I walked to the finish.
But hats off to all of those who made the start line and braved the elements. And congratulations to all who finished. To those who didn't, it will make you all the more determined to come back stronger. There is a story behind everyone's training and the races are the icing on the cake. I'm working hard to make sure that it's extra thick icing come September, but I need to get the body sorted first!
Sunday, 2 July 2017
Sunday, 25 June 2017
Speed bumps
The last few weeks have been great for training as my stats are all going in the right direction. Despite my bruised knees for my falls last weekend my running during the week had gone well. I was tired and want to eat my body weight but that's just an outcome of the training. My legs felt tired and tight so I had booked in a massage at the end of the day on Friday as I had a big weekends training coming up.
On Saturday I headed out for a three hour trail run and had prepared well for it with my hydration and carb loading the night before. 15 minutes into the run my right hamstring tightened up so much so I stopped and stretched it off - very unusual especially my right leg. 5 minutes later I stopped again, It was really tight and I knew that if I continued I was going to injure myself so I walked back. Going up the hills I could feel the muscle straining. I couldn't believe I had a problem especially with me running so well. But in any journey like this you need to expect speed bumps. Something to slow you down. So running is off the agenda for a few days.
An increase in swimming looks like it's on the cards. This morning I swam 3,300m which was 700 more than on my plan but as I wasn't running after it, the extra effort was required. Since coming home all I've done is rest my leg, apply hot and cold and stuff my face with food. I'll be speaking with my coach during the week and assessing this small set back - before it becomes a big set back. As always, getting to the start line is the no. 1 priority especially when I've laid out a small fortune and haven't booked my flights or accommodation, yet!
On Saturday I headed out for a three hour trail run and had prepared well for it with my hydration and carb loading the night before. 15 minutes into the run my right hamstring tightened up so much so I stopped and stretched it off - very unusual especially my right leg. 5 minutes later I stopped again, It was really tight and I knew that if I continued I was going to injure myself so I walked back. Going up the hills I could feel the muscle straining. I couldn't believe I had a problem especially with me running so well. But in any journey like this you need to expect speed bumps. Something to slow you down. So running is off the agenda for a few days.
An increase in swimming looks like it's on the cards. This morning I swam 3,300m which was 700 more than on my plan but as I wasn't running after it, the extra effort was required. Since coming home all I've done is rest my leg, apply hot and cold and stuff my face with food. I'll be speaking with my coach during the week and assessing this small set back - before it becomes a big set back. As always, getting to the start line is the no. 1 priority especially when I've laid out a small fortune and haven't booked my flights or accommodation, yet!
Sunday, 18 June 2017
Father's Day
When out running this morning I needed something to deflect my mind from the sweat dripping in my eyes and the occasional protest from my bruised knees - more about that later. It was my last session of the week and second of the day. The session was a 1hr 23 mins run following a 2.6km swim earlier. I was tired from the long (2hr 45 min) run the day before and it was the hottest conditions I'd run in this year - good prep for the Canyon. And then I remembered it was Fathers Day.
A day to think about your Dad and if you are lucky enough, one for your children to make a fuss over you. My Dad passed away almost 30 years ago and would have been 103 if he was still alive today. He had the physique of a long distance runner but his sport was tennis through which he met my Mum. I began to think, what would he have made of this "madness", as some people refer to it. I concluded that he would have been proud of me pushing myself while raising money for a good cause - Maggie's Cancer Caring Centres. But back then this mid-life craze of ultra multi-day running events hadn't taken off.
Now onto the knees. Saturday was a big run, 26km at Chatelherault. I had no company so there was plenty of "head chatter" going on. On the first lap I caught my foot on a tree root and rather than pull a hamstring fighting gravity, I picked my spot and performed the perfect shoulder roll. No damage done so I continued. On the third lap I wasn't so lucky. Down like a sack of potatoes with two grazed, bruised knees. That kind of fallin the Canyon may have worse consequences I thought! I dusted myself down and finished off the run but I realised that I had fallen due to being tired and not lifting my feet. When I got home I spend the rest of the day eating and resting as I really don't want to lose any more weight. - I'll need some fat to burn off in the Caynon.
Today's run was one of those that you know is going to hurt but one that you need to get through. They're the important sessions and while it was slower than planned, it's done. Tomorrow is a rest day although I will be playing golf!
As for my Father's Day, 2 of our kids are on holiday but our eldest came home and we had a special lunch which made my day. They say "the best things in life are free" and a simple lunch with loved ones made me one happy Dad. Let's close the day thinking of our Dad and the lifetime of memories that makes us who we are. Happy Fathers Day.
A day to think about your Dad and if you are lucky enough, one for your children to make a fuss over you. My Dad passed away almost 30 years ago and would have been 103 if he was still alive today. He had the physique of a long distance runner but his sport was tennis through which he met my Mum. I began to think, what would he have made of this "madness", as some people refer to it. I concluded that he would have been proud of me pushing myself while raising money for a good cause - Maggie's Cancer Caring Centres. But back then this mid-life craze of ultra multi-day running events hadn't taken off.
Now onto the knees. Saturday was a big run, 26km at Chatelherault. I had no company so there was plenty of "head chatter" going on. On the first lap I caught my foot on a tree root and rather than pull a hamstring fighting gravity, I picked my spot and performed the perfect shoulder roll. No damage done so I continued. On the third lap I wasn't so lucky. Down like a sack of potatoes with two grazed, bruised knees. That kind of fallin the Canyon may have worse consequences I thought! I dusted myself down and finished off the run but I realised that I had fallen due to being tired and not lifting my feet. When I got home I spend the rest of the day eating and resting as I really don't want to lose any more weight. - I'll need some fat to burn off in the Caynon.
Today's run was one of those that you know is going to hurt but one that you need to get through. They're the important sessions and while it was slower than planned, it's done. Tomorrow is a rest day although I will be playing golf!
As for my Father's Day, 2 of our kids are on holiday but our eldest came home and we had a special lunch which made my day. They say "the best things in life are free" and a simple lunch with loved ones made me one happy Dad. Let's close the day thinking of our Dad and the lifetime of memories that makes us who we are. Happy Fathers Day.
Sunday, 11 June 2017
The return of my running legs
If you go back to my posts at the start of the year, I was struggling with my running. My heart rate was through the roof, I was the heaviest I'd ever been (it's all relative) and I was getting dropped faster than a "hot jobbie" by the group when running. That wasn't a nice time but 6 months of hard work and my running legs (and lungs) have returned. My coach has had me running up to a max heart rate since then. At first it meant I had to walk to get my heart rate under control rather than run. But as time went on I've not had to walk and my pace has picked up almost to the point of where I was pre-ironman last year.
This emphasised the need for a proper plan of action. In the 70.3 three weeks ago I backed off on the run rather than push myself as this would have led to injury and me not feeling the way I do now. It did identify some weaknesses such as my core and my training was changed this week to address this aspect. After the first session I had the DOMS for three days which wasn't fun but the next session wasn't so bad.
It all came together on Saturday when I ran 24km at Chatelherault with my pals. The run was 3.25 laps and different friends joined in at different times which was great in keeping me company. But with "fresher legs" coming on during the run I wanted to maintain a decent pace and not get dropped. I set off at the front of the group and maintained that right to the end while one of the late comers pushed hard. My last 4 km were much quicker as I wanted to stay ahead and although my heart rate exceeded my normal training limit I knew this was doing me good and that my running legs were back - as was a big blister on my toe!
Later on that day I went out for a boozy lunch and a concert with my best friend. We had a great night "dad dancing" to Chic - I'm sure Niall Rogers saw some new moves! It was a late night but at the next morning at 9am I headed out for a 10km run. The wind was strong but this helped blow the cobwebs away. My pace was marginally slower than normal but faster than the goal that had been set. My toe didn't enjoy the run but this was good practice for the Caynon where you have to block out the pain and if I get away with just one blister I'll be very fortunate. This afternoon I've had a long cat nap as my body recovers from the training and the over indulgence of yesterday.
I have the next two days off training but the rest of the week is a heavy training schedule which I'm looking forward to. When you start to feel the results of the hard work it just makes you want to do more. There's 105 days to go and I'll need all of that time to get myself to the level of physical and mental fitness required. Thanks to everyone who is encouraging me and pushing me on my training.
This emphasised the need for a proper plan of action. In the 70.3 three weeks ago I backed off on the run rather than push myself as this would have led to injury and me not feeling the way I do now. It did identify some weaknesses such as my core and my training was changed this week to address this aspect. After the first session I had the DOMS for three days which wasn't fun but the next session wasn't so bad.
It all came together on Saturday when I ran 24km at Chatelherault with my pals. The run was 3.25 laps and different friends joined in at different times which was great in keeping me company. But with "fresher legs" coming on during the run I wanted to maintain a decent pace and not get dropped. I set off at the front of the group and maintained that right to the end while one of the late comers pushed hard. My last 4 km were much quicker as I wanted to stay ahead and although my heart rate exceeded my normal training limit I knew this was doing me good and that my running legs were back - as was a big blister on my toe!
Later on that day I went out for a boozy lunch and a concert with my best friend. We had a great night "dad dancing" to Chic - I'm sure Niall Rogers saw some new moves! It was a late night but at the next morning at 9am I headed out for a 10km run. The wind was strong but this helped blow the cobwebs away. My pace was marginally slower than normal but faster than the goal that had been set. My toe didn't enjoy the run but this was good practice for the Caynon where you have to block out the pain and if I get away with just one blister I'll be very fortunate. This afternoon I've had a long cat nap as my body recovers from the training and the over indulgence of yesterday.
I have the next two days off training but the rest of the week is a heavy training schedule which I'm looking forward to. When you start to feel the results of the hard work it just makes you want to do more. There's 105 days to go and I'll need all of that time to get myself to the level of physical and mental fitness required. Thanks to everyone who is encouraging me and pushing me on my training.
Sunday, 4 June 2017
Flying high
Another week in this crazy world. It's devastating how so few can cause so much carnage but we will not allow this to change our way of life. London we support you and life will go on.
Back to normality. The everyday. What, in the absence of a crisis, we do every day - like prepare for 170 miles running in the Grand Canyon in 111 days time!
It's been a great weeks training and the focus has moved to running with no cycling. Two swimming sessions a week allow me to build my core and upper body while giving my legs a rest. I had two days off this week which is a first but this was to prepare me for two back to back runs at the weekend. This approach worked for MdS so I headed to Chatelherault on Saturday for a solo long run - just 2hrs and 5 mins at this stage. The first extended lap went well but it's an uphill finish followed by an uphill start. Usually this has my heart rate near it's max so I try and to take it easy on that section to keep it under control. As I was approach the brow of the hill a strange aroma starting to stimulate my nostrils. The couple walking their dog in front were smoking a "strange substance" (say no more). I couldn't believe it - I floated up the rest of the hill!
I'd no pals to run with so it was also a "mental" exercise as it was the longest run at Chatelherault I'd done so far. In due course I'll be running double that distance and with a weighted rucksack but this is only the start. My post run instructions were to rest, hydrate and eat so I happily obliged. This was necessary for my run today - got to look after my body.
During the week I visited my physio who is delighted with the progress my shoulder (98% recovered) and my foot - the strapping on my leg has changed the way the muscles are working. I also had another sports massage which eased off my legs which were starting to show signs of the hard week's training.
Today's return went well and I even managed to miss the rain. Next week the programme builds including some core workouts. I'm feeling great at moment and I know that this will fluctuate as the training builds up and gets harder. But I'll enjoy it while it lasts but not with the aid of any "strange substances"!
Back to normality. The everyday. What, in the absence of a crisis, we do every day - like prepare for 170 miles running in the Grand Canyon in 111 days time!
It's been a great weeks training and the focus has moved to running with no cycling. Two swimming sessions a week allow me to build my core and upper body while giving my legs a rest. I had two days off this week which is a first but this was to prepare me for two back to back runs at the weekend. This approach worked for MdS so I headed to Chatelherault on Saturday for a solo long run - just 2hrs and 5 mins at this stage. The first extended lap went well but it's an uphill finish followed by an uphill start. Usually this has my heart rate near it's max so I try and to take it easy on that section to keep it under control. As I was approach the brow of the hill a strange aroma starting to stimulate my nostrils. The couple walking their dog in front were smoking a "strange substance" (say no more). I couldn't believe it - I floated up the rest of the hill!
I'd no pals to run with so it was also a "mental" exercise as it was the longest run at Chatelherault I'd done so far. In due course I'll be running double that distance and with a weighted rucksack but this is only the start. My post run instructions were to rest, hydrate and eat so I happily obliged. This was necessary for my run today - got to look after my body.
During the week I visited my physio who is delighted with the progress my shoulder (98% recovered) and my foot - the strapping on my leg has changed the way the muscles are working. I also had another sports massage which eased off my legs which were starting to show signs of the hard week's training.
Today's return went well and I even managed to miss the rain. Next week the programme builds including some core workouts. I'm feeling great at moment and I know that this will fluctuate as the training builds up and gets harder. But I'll enjoy it while it lasts but not with the aid of any "strange substances"!
Sunday, 28 May 2017
No rest for the wicked
After completing the Swashbuckler 70.3 on Sunday last week, you might of thought I'd have an easy training week ahead. Think again. We're running out of time and as of today there is only 118 days to go and I haven't run any more than 14 miles in one go never mind 170 in 7 days with 13kg on my back in much warmer temperature. I love a challenge.
With my coach we'd decided that the scheduled 70.3 in Edinburgh wasn't going to work with my training plan. I don't need long bike rides although my training plan will include sessions more to give my legs a break and also to work my cardio fitness. The same goes for swimming. But I need to build in more strength training and build my running mileage.
Monday might have been my day off, sitting in a car for 8.5 hours, but between Tuesday and Sunday (today) I had 4 runs, 2 swims and 1 bike session. A good weeks training but it required some planning around my work schedule. On Friday I travelled early to my swimming, parked the car and went for a run before my swim so I could be sitting at my desk by 8.45am - great start to the day.
The highlight of the week (apart from my daughter's 18th birthday which was epic!) was today's run. I headed back to Chatelherault which I haven't run in for at least 3 months. I had to search deep in the shoe cupboard to find my trail shoes which were caked in mud suggesting the last run was wet and muddy. Today however it was muggy but dry. I headed out with two pals and two dogs with the intention of doing two laps (16km total) - something I hadn't done in over a year so there was a psychological barrier to get over.
I was aiming for a relatively easy pace of 47 min per lap and to keep my heart rate under 155bpm which isn't easy with the amount of climbing in Chatelherault. The pace was going well on the first lap until we met some friends who were running quicker. Without realising it we picked up the pace so when completing the fist lap in 43 minutes I was surprised and worried at the same time as I still had a lap to go. The second lap was 44 minutes so I was very pleased to have maintained this pace on a difficult run. My trail shoes felt good although my foot was a bit niggly when I was driving home. I just have to keep an eye on that and my leg will be getting strapped again on Thursday which will help.
I paid the final, non-refundable, payment to the race so that's it - no backing out now. In a few weeks I'll be booking the flight and accommodation. Soon I'll start buying the equipment that I'll need for the race. It's starting to become real and having cleared my calendar there will be nothing to distract me from this goal. So no rest for the wicked as they say!
With my coach we'd decided that the scheduled 70.3 in Edinburgh wasn't going to work with my training plan. I don't need long bike rides although my training plan will include sessions more to give my legs a break and also to work my cardio fitness. The same goes for swimming. But I need to build in more strength training and build my running mileage.
Monday might have been my day off, sitting in a car for 8.5 hours, but between Tuesday and Sunday (today) I had 4 runs, 2 swims and 1 bike session. A good weeks training but it required some planning around my work schedule. On Friday I travelled early to my swimming, parked the car and went for a run before my swim so I could be sitting at my desk by 8.45am - great start to the day.
The highlight of the week (apart from my daughter's 18th birthday which was epic!) was today's run. I headed back to Chatelherault which I haven't run in for at least 3 months. I had to search deep in the shoe cupboard to find my trail shoes which were caked in mud suggesting the last run was wet and muddy. Today however it was muggy but dry. I headed out with two pals and two dogs with the intention of doing two laps (16km total) - something I hadn't done in over a year so there was a psychological barrier to get over.
I was aiming for a relatively easy pace of 47 min per lap and to keep my heart rate under 155bpm which isn't easy with the amount of climbing in Chatelherault. The pace was going well on the first lap until we met some friends who were running quicker. Without realising it we picked up the pace so when completing the fist lap in 43 minutes I was surprised and worried at the same time as I still had a lap to go. The second lap was 44 minutes so I was very pleased to have maintained this pace on a difficult run. My trail shoes felt good although my foot was a bit niggly when I was driving home. I just have to keep an eye on that and my leg will be getting strapped again on Thursday which will help.
I paid the final, non-refundable, payment to the race so that's it - no backing out now. In a few weeks I'll be booking the flight and accommodation. Soon I'll start buying the equipment that I'll need for the race. It's starting to become real and having cleared my calendar there will be nothing to distract me from this goal. So no rest for the wicked as they say!
Sunday, 21 May 2017
Swashbuckler revisited
A year ago I completed the Swashbuckler 70.3 (half ironman) in my best ever time of 5 hours 32 minutes. It was such a good event that 6 of us, with 2 support members, decided to give it a go so we all headed down to the New Forest on Friday to get ready for Sunday's race. Much banter was thrown around but when the alarm went off at 3.45 this morning it got serious. I woke the house up to "Black Betty" at full blast just to get everyone energised.
As a group we were doing different distances; some standard/Olympic distance and others, including me, the half distance - 1.9k swim, 90km bike and 22 km run. Unusually for me I needed three trips to the loo to "lose some weight" and two of them were in portaloos which involved holding my breath for longer than is healthy!
We were informed that the water temperature was 16 degrees but that we had some company in the water - jelly fish! It was a tough tidal swim and I was delighted to get through it as my shoulder was still strapped up and I'd only been swimming for about 7 weeks. In transition the strapping on my leg came off so I wasn't sure how this would affect me on the run - the good news is that it didn't.
I gave the bike everything I had as the temperature started to rise, but I was 12 minutes behind where I was last year and felt I perhaps pushed it too hard. My effort came home to roost on the run.It's a slightly unusual run in that, in old money, its 14 miles - 2 x 7 mile laps on an undulating course (152 metres of ascending). Half way through the first lap I knew that I was in trouble. I was walking some of the hills and wanting to bin the race. Knowing my time was nowhere near last years I lost my focus and also the fact this was meant to be a "long training session" not a race. I am cross training with swimming, cycling and running only to build my fitness and reduce the chance of injury. After all my A Race is the Grand Caynon in September.
It's amazing the mind games that go on when you are in a dark place when running, or swimming or cycling for that matter. I knew at the half way point the supporters would be cheering me on, they were going mad which was great, but I just walked up the hill shaking my head saying "this is about survival" - 7 miles to go. I started the second lap well but the heat really started to take its toll. I was running at the same pace as another runner but she was beginning to really suffer so I decided that my race was over and I'd help her finish the race - this was as much to give me a reason to continue as anything else. On route a runner had collapsed with heat exhaustion and an ambulance was soon with him. My time was a disappointing 6hrs 21 minutes but as I reflect on this there were some important lessons to be taken away.
I got over the fear of jelly fish in a tough tidal swim. I need to remember why I entered the race and not get caught up in the event itself - it gave me a competitive training day which benchmarked where I am with my fitness. It highlighted that my core fitness is lacking but that's no real surprise. What this will do is motivate me to get stronger which will be important for the canyon. Despite the poor time I will take heart that having walked a fair bit of the run my position in my age category was 4th! A small reward for keeping going when really I'd happily have put my feet up and have had a beer. The biggest learning was the mental strength that you need to get through the dark moments and the pain. The support team were amazing and really lifted my spirits when it was most needed. This event has been a good and timely reminder for what lies ahead. More work to be done. Bring it on.
As a group we were doing different distances; some standard/Olympic distance and others, including me, the half distance - 1.9k swim, 90km bike and 22 km run. Unusually for me I needed three trips to the loo to "lose some weight" and two of them were in portaloos which involved holding my breath for longer than is healthy!
We were informed that the water temperature was 16 degrees but that we had some company in the water - jelly fish! It was a tough tidal swim and I was delighted to get through it as my shoulder was still strapped up and I'd only been swimming for about 7 weeks. In transition the strapping on my leg came off so I wasn't sure how this would affect me on the run - the good news is that it didn't.
I gave the bike everything I had as the temperature started to rise, but I was 12 minutes behind where I was last year and felt I perhaps pushed it too hard. My effort came home to roost on the run.It's a slightly unusual run in that, in old money, its 14 miles - 2 x 7 mile laps on an undulating course (152 metres of ascending). Half way through the first lap I knew that I was in trouble. I was walking some of the hills and wanting to bin the race. Knowing my time was nowhere near last years I lost my focus and also the fact this was meant to be a "long training session" not a race. I am cross training with swimming, cycling and running only to build my fitness and reduce the chance of injury. After all my A Race is the Grand Caynon in September.
It's amazing the mind games that go on when you are in a dark place when running, or swimming or cycling for that matter. I knew at the half way point the supporters would be cheering me on, they were going mad which was great, but I just walked up the hill shaking my head saying "this is about survival" - 7 miles to go. I started the second lap well but the heat really started to take its toll. I was running at the same pace as another runner but she was beginning to really suffer so I decided that my race was over and I'd help her finish the race - this was as much to give me a reason to continue as anything else. On route a runner had collapsed with heat exhaustion and an ambulance was soon with him. My time was a disappointing 6hrs 21 minutes but as I reflect on this there were some important lessons to be taken away.
I got over the fear of jelly fish in a tough tidal swim. I need to remember why I entered the race and not get caught up in the event itself - it gave me a competitive training day which benchmarked where I am with my fitness. It highlighted that my core fitness is lacking but that's no real surprise. What this will do is motivate me to get stronger which will be important for the canyon. Despite the poor time I will take heart that having walked a fair bit of the run my position in my age category was 4th! A small reward for keeping going when really I'd happily have put my feet up and have had a beer. The biggest learning was the mental strength that you need to get through the dark moments and the pain. The support team were amazing and really lifted my spirits when it was most needed. This event has been a good and timely reminder for what lies ahead. More work to be done. Bring it on.
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