Man down. I've managed to avoid the cold that's been doing the rounds all winter but it eventually caught up with me. The signs started on Saturday a week ago when I found it difficult to settle my heart rate on a run. The same on the Sunday and on Monday when I attempted a slower run, my heart rate was way too high. The garmin doesn't lie and it was telling me I was coming down with something - a cold. We've all been through it and I tried the well tested remedies, even spent £22 on Manuka honey! But after a few days of that, lemon and ginger I switched to red wine! Felt better but it didn't cure the cold.
It's been a very frustrating week, doing nothing except coughing but today, a week after my last exercise I went on the scales and got a fright - 2.5 pounds heavier! I went out for a 6 km run and did it on feel. I ignored my garmin but recorded what was going on. No surprise I was slower than normal but towards the end I was really suffering and my form went out the window, just as my coach's husband cycled past so I got a critique sent to me. Turns out I had run too fast for my first time back in a week but I'm going to take a few more days to start to feel normal.
It's a set back as I've only 116 days before I'm running 71 miles in under 22 hours. Losing a weeks training and starting back on shorter runs is difficult but my coach has restructured the training to take account of my health and the impact on my immediate fitness. Hopefully by taking the rest I'll come back quicker than if I'd tried to train through the illness. Tomorrow I have an early morning swim session so fingers crossed my shoulder copes with it. Again I'll be wearing my garmin and there's no hiding from the data it will be sending back for my coach to analyse! I'll be listening to it that's for sure.
Monday, 12 March 2018
Sunday, 4 March 2018
Blind inspiration
Every day that I am out running or driving down the road I see loads of people out pounding the streets. All shapes and sizes. Some fast, some slow and some holding onto a lamp post trying to get their breath. I often wonder why they are doing it and what their goal is? It could be getting ready for a 5km parkrun (that's a tough one) or a 10km or half marathon. It doesn't really matter as long as you have a goal and longer doesn't mean more difficult - I struggle where speed is concerned but can go on for a long time. Your target and time is relative to you, nobody else.
As you know my weekend training ground is Chatelherault Country Park. A hilly, tough circa 5 mile lap is a good test and some people like running it anti-clockwise and others clockwise (my favourite). I see many runners training for something but it's not often I get to speak to complete strangers and find out what they are up to - yesterday I was totally blown away.
On Saturday I was running round with my running partner Stuart. It was snowy underfoot and you had to be careful so when we met a blind man with his guide dog we stopped for a chat - basically to make sure he was ok because the trail can be narrow and steep and slippy. It turnes out he's a runner and will be taking part in the Manchester Marathon as a led runner this year. OMG how amazing is that. My mind went into overdrive, how can he run round Chatelherault with its uneven ground. He was walking with his guide dog because his running companion was injured but he will be back and running round the trails. He was up to 20 miles and asked if we'd help him. Absolutely. So I hope in future blogs I will report on supporting Scott, a blind marathon runner. It shows what's possible when you have a purpose.
My theme this week is inspirational people and it was sad to hear that Roger Bannister who broke the 4 minute mile in 1954 has died. Back then, doctors were saying it wasn't physically possible to break 4 minutes and that he was risking death but he ignored that and smashed the record opening the door for many others to follow very shortly. RIP Roger.
Back to the physio this week for some shoulder work and a massage on my aching legs - 4 days of DOMS was extremely uncomfortable but as my coach said, that just shows I need more hill work! I also had the pleasure of running with someone today who will be running the MdS in 5 weeks time. As we ran we chatted through all the important questions about equipment, nutrition, running strategy and the mental side of it all. It brought back so many good memories and when we finished the run I realised Bobby hadn't broken sweat - a good sign of someone who is peaking at the right time for the adventure of a lifetime. Have a great race Bobby. A week full of inspirational people. The world is full of super heroes we just need to look around.
As you know my weekend training ground is Chatelherault Country Park. A hilly, tough circa 5 mile lap is a good test and some people like running it anti-clockwise and others clockwise (my favourite). I see many runners training for something but it's not often I get to speak to complete strangers and find out what they are up to - yesterday I was totally blown away.
On Saturday I was running round with my running partner Stuart. It was snowy underfoot and you had to be careful so when we met a blind man with his guide dog we stopped for a chat - basically to make sure he was ok because the trail can be narrow and steep and slippy. It turnes out he's a runner and will be taking part in the Manchester Marathon as a led runner this year. OMG how amazing is that. My mind went into overdrive, how can he run round Chatelherault with its uneven ground. He was walking with his guide dog because his running companion was injured but he will be back and running round the trails. He was up to 20 miles and asked if we'd help him. Absolutely. So I hope in future blogs I will report on supporting Scott, a blind marathon runner. It shows what's possible when you have a purpose.
My theme this week is inspirational people and it was sad to hear that Roger Bannister who broke the 4 minute mile in 1954 has died. Back then, doctors were saying it wasn't physically possible to break 4 minutes and that he was risking death but he ignored that and smashed the record opening the door for many others to follow very shortly. RIP Roger.
Back to the physio this week for some shoulder work and a massage on my aching legs - 4 days of DOMS was extremely uncomfortable but as my coach said, that just shows I need more hill work! I also had the pleasure of running with someone today who will be running the MdS in 5 weeks time. As we ran we chatted through all the important questions about equipment, nutrition, running strategy and the mental side of it all. It brought back so many good memories and when we finished the run I realised Bobby hadn't broken sweat - a good sign of someone who is peaking at the right time for the adventure of a lifetime. Have a great race Bobby. A week full of inspirational people. The world is full of super heroes we just need to look around.
Sunday, 25 February 2018
Against all odds
Life and work goes on outside of training but so much of my thinking is about what my training schedule looks like for the next week. It's usually my last thought at night and 1st thought in the morning. This weeks challenge, other than a lot of early runs before work, was that I was attending the Scotland v England rugby on Saturday. That meant I'd need another early morning run before travelling through to Edinburgh and on Sunday I may be a "bit delicate". But we worked around those challenges.
A good weeks training was had with the stats starting to show that training on heart rate zones is paying off. I'm hitting all my targets and starting to feel good which is a good place to be. While running on Saturday I was treated to the sound of a wood pecker drilling away as I was running past. That's definitely one of the benefits of running with no music - you tune in to your surroundings and your body.
But the highlight of the week has to be the rugby result. Scotland hadn't won against England in 10 years. England are the number 2 team in the world and heavier than Scotland. Everything pointed to an England win but against all odds, Scotland pulled off a miraculous result. What I took from that was if you believe in yourself, no matter what others are saying, you can achieve unbelievable results. I was discussing this with rugby legend Scott Hastings after the match and he was in agreement that if you have a "purpose" you can achieve amazing results. As you know Maggie's Cancer Centres are my purpose and it keeps me going.
At this stage in my training, running 90 mins is OK but in 131 days Ill be running/walking/crawling 71 miles in under 22 hours. The maths is simple, just do 3.22 mph for 22 hours and mission accomplished - what's the big deal? Having completed a 20 hour run/walk/crawl in the Grand Canyon I know what it's like. You need to get your pace right, hydration spot on and fuel properly throughout the day or you will fail. So I'm going to continue on this structured training plan and block out any thoughts that will get in the way of the result I want. I'll take a leaf out of Scotland's book and give it my full commitment.
This morning I headed out early, I wasn't too delicate, and walked up Tinto twice and ran down twice. I didn't fancy the 2nd attempt but thought about the commitment the Scotland players had shown yesterday against all odds yet they came away with the silverware. I made sure I completed my session and felt good afterwards for remaining committed. It's the only way to achieve tough targets but having them written down and being continually held accountable means there's no room for complacency. I may have achieved things in the past, but they are just that - history. I need to be ready to deliver again so the journey continues.
A good weeks training was had with the stats starting to show that training on heart rate zones is paying off. I'm hitting all my targets and starting to feel good which is a good place to be. While running on Saturday I was treated to the sound of a wood pecker drilling away as I was running past. That's definitely one of the benefits of running with no music - you tune in to your surroundings and your body.
But the highlight of the week has to be the rugby result. Scotland hadn't won against England in 10 years. England are the number 2 team in the world and heavier than Scotland. Everything pointed to an England win but against all odds, Scotland pulled off a miraculous result. What I took from that was if you believe in yourself, no matter what others are saying, you can achieve unbelievable results. I was discussing this with rugby legend Scott Hastings after the match and he was in agreement that if you have a "purpose" you can achieve amazing results. As you know Maggie's Cancer Centres are my purpose and it keeps me going.
At this stage in my training, running 90 mins is OK but in 131 days Ill be running/walking/crawling 71 miles in under 22 hours. The maths is simple, just do 3.22 mph for 22 hours and mission accomplished - what's the big deal? Having completed a 20 hour run/walk/crawl in the Grand Canyon I know what it's like. You need to get your pace right, hydration spot on and fuel properly throughout the day or you will fail. So I'm going to continue on this structured training plan and block out any thoughts that will get in the way of the result I want. I'll take a leaf out of Scotland's book and give it my full commitment.
This morning I headed out early, I wasn't too delicate, and walked up Tinto twice and ran down twice. I didn't fancy the 2nd attempt but thought about the commitment the Scotland players had shown yesterday against all odds yet they came away with the silverware. I made sure I completed my session and felt good afterwards for remaining committed. It's the only way to achieve tough targets but having them written down and being continually held accountable means there's no room for complacency. I may have achieved things in the past, but they are just that - history. I need to be ready to deliver again so the journey continues.
Sunday, 18 February 2018
Happy bunny
It's been a good week's training and I'm very happy with the results which shows the structured training plan is working. At the moment I'm training using heart rate zones which can be frustrating but it's very effective. On Monday I had to try a Zone 1 run. It was described to me as an embarrassingly slow pace, not one you'd want anyone to see you running/shuffling! Within 200m of the start I was fast heading through Zone 2 never mind zone 1. The freezing temperature may have played it's part but I decided to walk to get my heart rate down but it just continued to climb. After 8 minutes I was in zone 3 and bloody cold so I turned round and ran back to warm up - heart rate stayed the same!
The rest of my running sessions went better and all heart rate and pace targets were met so I'm feeling good physically and mentally. These targets make the training much easier. Knowing that I'm working towards a target on each training session. Each session has a purpose, no junk miles. I've also been working on my posture while running which isn't easy - trying to sort out 56 years of bad posture while running tired is a challenge.
On Tuesday I stepped back into the pool. My shoulder was a bit "grindy" and I felt every stroke. I took it easy as I didn't want to aggravate it. I didn't have any more discomfort for the rest of the week and have been doing shoulder stretches. Perhaps it was my shoulder telling me it had been a while since I'd been in the pool and it wasn't used to that movement. So we'll see what happens when I go back this week. It's funny to think that in the summer of 2016 I achieved my PB in an Ironman race of 69 minutes for 3.8k and now I'm struggling with 0.8k! Based on my goals swimming is a way of helping ease the strain on my legs while working the heart and lungs hard.
You need to enjoy the good weeks because they aren't all good. Then again I'd rather have a bad weeks training than be injured and not able to do anything. I hope your training is going well as you the season is now upon us. Happy bunny signing off.
The rest of my running sessions went better and all heart rate and pace targets were met so I'm feeling good physically and mentally. These targets make the training much easier. Knowing that I'm working towards a target on each training session. Each session has a purpose, no junk miles. I've also been working on my posture while running which isn't easy - trying to sort out 56 years of bad posture while running tired is a challenge.
On Tuesday I stepped back into the pool. My shoulder was a bit "grindy" and I felt every stroke. I took it easy as I didn't want to aggravate it. I didn't have any more discomfort for the rest of the week and have been doing shoulder stretches. Perhaps it was my shoulder telling me it had been a while since I'd been in the pool and it wasn't used to that movement. So we'll see what happens when I go back this week. It's funny to think that in the summer of 2016 I achieved my PB in an Ironman race of 69 minutes for 3.8k and now I'm struggling with 0.8k! Based on my goals swimming is a way of helping ease the strain on my legs while working the heart and lungs hard.
You need to enjoy the good weeks because they aren't all good. Then again I'd rather have a bad weeks training than be injured and not able to do anything. I hope your training is going well as you the season is now upon us. Happy bunny signing off.
Sunday, 11 February 2018
Accountability leads to results
On Tuesday my structured training plan started off with a threshold fitness session to establish a baseline. It was tough as I'm not used to picking up the pace every five minutes but because I knew my results would be evaluated, I got on with it. I also measured my resting heart rate first thing every morning for a week. Now the numbers are plugged in I will be training in the right heart rate zones for each session.
Two other sessions had me running above my normal pace but I knew what targets had to be hit, and I hit them. I wonder what sessions I would have selected if I'd nobody looking over my shoulder? I can assure you they would have been easier.
On Saturday I was going to run first thing for an hour. I had stayed overnight in Aberdeen and the weather was "filthy". I check the weather forecast back home and decided to postpone the session till I got home. After a 3 and a half hour drive all I wanted to do was have a cup of tea and a snooze but I forced myself out the door for my fastest run in a long time, and faster than my target. The weather forecast had lied so it was a wet run but it had to be done.
Today's run was a slow one concentrating on my heart rate. With the freezing cold and hills it was all over the place and as I was finishing the snow started but I got in before it got too bad. What I love about running in the countryside, other than the scenery, is the lack of cars and therefore exhaust fumes. My mid-day week runs in Uddingston are flatter runs but I really feel the difference in my breathing. But as soon as the lighter mornings arrive, most of my running will be in the clean fresh air in the countryside.
Tomorrow I have a extremely slow recovery run in HR zone 1 which is going to be difficult and embarrassing. It will be at best a shuffle to keep my heart rate down so I'll try and do it somewhere quiet where nobody will see me. And on Tuesday I'm back in the pool! It's great to have a well thought out plan. All I've got to do is follow it! Have a great week folks whatever you're training for.
Two other sessions had me running above my normal pace but I knew what targets had to be hit, and I hit them. I wonder what sessions I would have selected if I'd nobody looking over my shoulder? I can assure you they would have been easier.
On Saturday I was going to run first thing for an hour. I had stayed overnight in Aberdeen and the weather was "filthy". I check the weather forecast back home and decided to postpone the session till I got home. After a 3 and a half hour drive all I wanted to do was have a cup of tea and a snooze but I forced myself out the door for my fastest run in a long time, and faster than my target. The weather forecast had lied so it was a wet run but it had to be done.
Today's run was a slow one concentrating on my heart rate. With the freezing cold and hills it was all over the place and as I was finishing the snow started but I got in before it got too bad. What I love about running in the countryside, other than the scenery, is the lack of cars and therefore exhaust fumes. My mid-day week runs in Uddingston are flatter runs but I really feel the difference in my breathing. But as soon as the lighter mornings arrive, most of my running will be in the clean fresh air in the countryside.
Tomorrow I have a extremely slow recovery run in HR zone 1 which is going to be difficult and embarrassing. It will be at best a shuffle to keep my heart rate down so I'll try and do it somewhere quiet where nobody will see me. And on Tuesday I'm back in the pool! It's great to have a well thought out plan. All I've got to do is follow it! Have a great week folks whatever you're training for.
Sunday, 4 February 2018
Mind games
Another week disappears and the "A race" is now 152 days away when I will be running 71 miles in under 22 hours. At the moment I'm running 10 miles in 90 minutes so that seems to be a significant increase. I'm not breaking the mileage down into "marathons" because that starts the mind games. Whether or not you want to play them there are always times when your mind starts conversations between your ears which are usually of a negative nature, creating doubt. It's easy to say but this always creates doubt which turns into worry which can be very disruptive. I've said before, I find January a tough month with the weather and the darkness - I'm an early morning trainer. So I've got through January and did the minimal amount of training to just "tick over". But last week I made a decision which gave a huge boost to my motivation and started mind games of a positive nature. I agreed to start a structured training plan with my coach Genevieve so from Tuesday next week, there will be no hiding, no excuses, just focused training and I know that every sessions will be designed with my progression to this years A race.
As soon as I saw my training plan go up on Training Peaks my attitude changed from "ticking over" to "I can't wait to get started and be held accountable to this plan". Even this week I was at a conference which meant long days and a few extra liquid carbs, I did a few treadmill runs to make sure I turn up next week in reasonable shape.
On Saturday I was shattered after a hard week so listened to my body and didn't train - I slept for 90 minutes in the afternoon. As a result my 2 laps at Chatelherault today were faster than normal and I felt great whereas a month ago I was dying running less distance around the same trail.
Mind games can work against you if you let them. But if you are total focused on your goal and have a plan as to how you are going to get there, it can make a massive, positive difference. I'm so excited about working with my coach again and being measured and held accountable - bring it on.
As soon as I saw my training plan go up on Training Peaks my attitude changed from "ticking over" to "I can't wait to get started and be held accountable to this plan". Even this week I was at a conference which meant long days and a few extra liquid carbs, I did a few treadmill runs to make sure I turn up next week in reasonable shape.
On Saturday I was shattered after a hard week so listened to my body and didn't train - I slept for 90 minutes in the afternoon. As a result my 2 laps at Chatelherault today were faster than normal and I felt great whereas a month ago I was dying running less distance around the same trail.
Mind games can work against you if you let them. But if you are total focused on your goal and have a plan as to how you are going to get there, it can make a massive, positive difference. I'm so excited about working with my coach again and being measured and held accountable - bring it on.
Sunday, 28 January 2018
Skin's waterproof
The weather certainly changed this week as all the snow and ice was washed away by torrential rain. Two days in London and a visit to the physio to work on some knee pain meant there was little training during the week - I know, more excuses!
On Friday night I gave a talk to my triathlon club at the AGM on Grand 2 Grand and it was nice to relive some of the memories - it actually motivated me for the following day!
Back to back runs on Saturday and Sunday at Chatelherault have meant a good end to the week. But the weather was shocking. 40mph winds on Saturday but by running later on in the day meant we missed the rain. Part of the trail was flooded and when going through it I managed to stand in a hole and go over on my ankle but it was fine. Just a reminder to be more careful when you can't see where your foot is landing.
My coach had suggested a 9am run on Sunday and the weather forecast looked horrendous. Again 40 mph winds with heavy rain. Lying in bed the wind was howling and the rain battered against the window. I wasn't feeling like getting out of bed. In the car the windscreen wipers were on double speed as I headed through some flooding on the roads. But I had dressed for the occasion and Chatelherault does offer shelter for most of the time. My legs were going to be tired following the previous day effort however it was a great run. Genevieve pushed me hard at the end by saying we'd get under a target time if we worked hard for the last 3 minutes and it's a tough finish so I gave it everything and made it by 1 sec. She knows how to get the best out of me!
We've agreed that the structured training starts a week on Monday so there will be no hiding.
Had I listened to the "chimp" telling me not to go out due to the conditions I would have missed a great training session. Skin is waterproof and if you're wearing the correct gear then get out there - you'll feel better once it's over.
On Friday night I gave a talk to my triathlon club at the AGM on Grand 2 Grand and it was nice to relive some of the memories - it actually motivated me for the following day!
Back to back runs on Saturday and Sunday at Chatelherault have meant a good end to the week. But the weather was shocking. 40mph winds on Saturday but by running later on in the day meant we missed the rain. Part of the trail was flooded and when going through it I managed to stand in a hole and go over on my ankle but it was fine. Just a reminder to be more careful when you can't see where your foot is landing.
My coach had suggested a 9am run on Sunday and the weather forecast looked horrendous. Again 40 mph winds with heavy rain. Lying in bed the wind was howling and the rain battered against the window. I wasn't feeling like getting out of bed. In the car the windscreen wipers were on double speed as I headed through some flooding on the roads. But I had dressed for the occasion and Chatelherault does offer shelter for most of the time. My legs were going to be tired following the previous day effort however it was a great run. Genevieve pushed me hard at the end by saying we'd get under a target time if we worked hard for the last 3 minutes and it's a tough finish so I gave it everything and made it by 1 sec. She knows how to get the best out of me!
We've agreed that the structured training starts a week on Monday so there will be no hiding.
Had I listened to the "chimp" telling me not to go out due to the conditions I would have missed a great training session. Skin is waterproof and if you're wearing the correct gear then get out there - you'll feel better once it's over.
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