Inspiration all around this weekend with friends competing in Glasgow 10km, Glasgow half marathon, Grand 2 Grand Ultra and I’m sure many others. Athletes competing or completing, it doesn’t matter. They set themselves a target and have turned up and delivered. Congratulations to you all. At the other end of the spectrum Europe win the Ryder Cup which was an amazing spectical and each player trained to get in the team and then delivered an amazing result under immense pressure.
My target is fast approaching with 7 weeks to go. It’s been a good weeks training, my heart rate is coming down, my legs feel strong and I’m enjoying being back running after my time off to get over a cold. Those two weeks were definitely a set back but I will arrive at the start line in the best condition possible having followed an amazing training plan which my coach has adapted depending on my health and getting the work life balance right. My focus is getting tighter and every session really matters, every session has a purpose.
The other day I came across a quotation from Muhammad Ali which really inspired me: “If your dreams don’t scare you, they aren’t big enough”. WOW doesn’t that make you think? What should I be aiming for?
I have big plans for 2019 that do scare me but after reading Ali’s quote I now understand that fear means I’m aiming at the right level. Bring it on, after the Tweed Valley 65km Ultra on Nov 18th.
Sunday, 30 September 2018
Monday, 24 September 2018
Slowly but surely
After been laid low with a cold, on Monday I started my gradual come back - only 8 weeks to go! I went out for a 35 minute slow run. My legs wondered what the hell I was doing. I ran slowly as instructed but it took them a couple of kilometres before they began to realise this was normal activity. My heart rate was high but that was to be expected. It felt good to be back running and helped by some new shoes.
One more run and a couple of core work outs and my body and mind were starting to get the message - I’m back!
On Saturday I had a 1 hour run up a local hill - Tinto. I ran the first third and power walked the rest in 36 minutes. Heart rate was high but I was loving being out in a blustery wind taking in the marvellous scenery- it’s good to be alive and able to be out and about I thought. At the top it was really windy and I decided to head straight back down the hill at full speed - 18 minute descent. My legs felt good and the following day there were no DOMS which was a relief.
I then drove up to Aberdeen for a family get together and my coach gave me the Sunday off from running although I had a core session to complete. I’m not a huge fan of core sessions but I can’t ignore the benefit which is obvious as I am feeling much stronger since starting these sessions. Much more strength work required over the winter.
Building up the time/distance has to be taken in stages so tomorrow I have an hour and five minutes to complete building up to one and a half hours on Saturday. It will mean a 5.45am start so I can get my run in before I need to head off on business so it’s an early night for me. I’m looking forward to my training partner being back from holiday as on the longer runs it sure helps to have company.
One more run and a couple of core work outs and my body and mind were starting to get the message - I’m back!
On Saturday I had a 1 hour run up a local hill - Tinto. I ran the first third and power walked the rest in 36 minutes. Heart rate was high but I was loving being out in a blustery wind taking in the marvellous scenery- it’s good to be alive and able to be out and about I thought. At the top it was really windy and I decided to head straight back down the hill at full speed - 18 minute descent. My legs felt good and the following day there were no DOMS which was a relief.
I then drove up to Aberdeen for a family get together and my coach gave me the Sunday off from running although I had a core session to complete. I’m not a huge fan of core sessions but I can’t ignore the benefit which is obvious as I am feeling much stronger since starting these sessions. Much more strength work required over the winter.
Building up the time/distance has to be taken in stages so tomorrow I have an hour and five minutes to complete building up to one and a half hours on Saturday. It will mean a 5.45am start so I can get my run in before I need to head off on business so it’s an early night for me. I’m looking forward to my training partner being back from holiday as on the longer runs it sure helps to have company.
Sunday, 16 September 2018
Bear alert!
We all look forward to our holidays. Usually we arrive there frazzled but some rest, relaxation and sun does the trick. It was all going so well till I started to get a sore throat. Training stopped as it went through the normal stages of a cold. I’ve been struggling since returning but am hoping the “green lurgy” will disappear next week but I haven’t ran once in 10 days which isn’t good.
There are 9 weeks to go before my 65km ultra and although I may have accomplished 115 km 2 months ago, it’s still a very significant distance. And I was aiming to push it i.e. see just how fast I could complete it in, even if it meant “blowing up” in the race. It’s still my intention on doing that but I’ve a tough 9 weeks ahead to get ready in time.
While not being able to train I’ve been looking at my “A race” next year which I hope will be the Tahoe 200 - it’s subject to planning the family holidays. It’s a 205 mile non-stop race climbing 40,000 ft over 4 days. If you sleep the clock doesn’t stop. I read a race report this morning that clearly outlined the challenges; altitude, impact on quads and knees, shredded feet, navigation, sleep deprivation, hallucinations, bears (yes bloody bears!) plus the 205 miles. Sounds like an amazing challenge that will take a year to prepare for it (Sept 2019) and quite different from any challenge so far. However at feed stations they serve cheese burgers and beer so what’s not to like?
I wouldn’t normally be looking at the detail of my next race but as I’m laid low there’s not much else to do. But this week the focus will return to the task of my 65km ultra. It’s going to require my full attention and every effort will be made to deliver the best result possible. At least there won’t be any bears to worry about!
There are 9 weeks to go before my 65km ultra and although I may have accomplished 115 km 2 months ago, it’s still a very significant distance. And I was aiming to push it i.e. see just how fast I could complete it in, even if it meant “blowing up” in the race. It’s still my intention on doing that but I’ve a tough 9 weeks ahead to get ready in time.
While not being able to train I’ve been looking at my “A race” next year which I hope will be the Tahoe 200 - it’s subject to planning the family holidays. It’s a 205 mile non-stop race climbing 40,000 ft over 4 days. If you sleep the clock doesn’t stop. I read a race report this morning that clearly outlined the challenges; altitude, impact on quads and knees, shredded feet, navigation, sleep deprivation, hallucinations, bears (yes bloody bears!) plus the 205 miles. Sounds like an amazing challenge that will take a year to prepare for it (Sept 2019) and quite different from any challenge so far. However at feed stations they serve cheese burgers and beer so what’s not to like?
I wouldn’t normally be looking at the detail of my next race but as I’m laid low there’s not much else to do. But this week the focus will return to the task of my 65km ultra. It’s going to require my full attention and every effort will be made to deliver the best result possible. At least there won’t be any bears to worry about!
Wednesday, 5 September 2018
Cruising - the new endurance event!
Life is about balance. There are 52 weeks in a year and most of us work between 45-48 weeks with the time off referred to as holidays. But if I am a good example I normally turn up at my holiday so tired that it takes a few days to de stress as the week prior to going is usually frantic as I try and cram everything in before going away.
Leaving work aside, which was manic as always, I still had to squeeze my training in as the 18th November will come around quick enough and I want to give the 65km ultra my best shot - finish the season on a high. So knowing I was going to be on holiday my coach gave me some serious back to back running before I went off and combined with work and trying to pack a suit case, it meant early morning runs.
While I have no training scheduled when away, I can’t just let my fitness slide as I try and avoid coming off this cruise ship as cargo! This is a serious endurance event, I’m not looking for sympathy. Your daily routine is planned around food, the quality of which is staggering. Then there’s the fine wine that accompanies it - be rude not to. So I’m trying to be a good boy and choose my food every carefully, drink the wine in moderation, hydrate with water, take the stairs every time (there are a serious amount of stairs) and run 30 minutes most days with yoga every other day.
But running on a cruise ship isn’t easy. There is a running track on it but it’s also a walk way full of people meandering all over the place. 1 lap takes 50 seconds so it gets boring. The treadmill is ok except for when the sea is rough. At first I thought I was drunk staggering to the front of the treadmill then almost falling off the back. In 30 minutes without using elevation on the treadmill my Garmin reported I had ascended 20 metres - big waves!
So between the lobster, steak, puddings to die for (literally) and fine wine I’m treating my body with plenty of rest, sleep and a few massages. I think I’ll be lucky to get away with 7 added pounds when I step on the scales but I know it will be back to beans on toast and my coach will ramp up the training again. It’s good to get a break away from the routine and stress but this cruise could be described as a new endurance event. Got to go, dinner beckons!
Leaving work aside, which was manic as always, I still had to squeeze my training in as the 18th November will come around quick enough and I want to give the 65km ultra my best shot - finish the season on a high. So knowing I was going to be on holiday my coach gave me some serious back to back running before I went off and combined with work and trying to pack a suit case, it meant early morning runs.
While I have no training scheduled when away, I can’t just let my fitness slide as I try and avoid coming off this cruise ship as cargo! This is a serious endurance event, I’m not looking for sympathy. Your daily routine is planned around food, the quality of which is staggering. Then there’s the fine wine that accompanies it - be rude not to. So I’m trying to be a good boy and choose my food every carefully, drink the wine in moderation, hydrate with water, take the stairs every time (there are a serious amount of stairs) and run 30 minutes most days with yoga every other day.
But running on a cruise ship isn’t easy. There is a running track on it but it’s also a walk way full of people meandering all over the place. 1 lap takes 50 seconds so it gets boring. The treadmill is ok except for when the sea is rough. At first I thought I was drunk staggering to the front of the treadmill then almost falling off the back. In 30 minutes without using elevation on the treadmill my Garmin reported I had ascended 20 metres - big waves!
So between the lobster, steak, puddings to die for (literally) and fine wine I’m treating my body with plenty of rest, sleep and a few massages. I think I’ll be lucky to get away with 7 added pounds when I step on the scales but I know it will be back to beans on toast and my coach will ramp up the training again. It’s good to get a break away from the routine and stress but this cruise could be described as a new endurance event. Got to go, dinner beckons!
Sunday, 26 August 2018
Real trail running!
There’s trail running and there is real trail running as I discovered yesterday. We all know what road running is, that’s easily defined. But the GGU was more tarmac than trails which was my only disappointment about what I thought was a fantastic race. As you know I do my trail running at Chatelherault but recently the trail have been “sanitised” and it’s really disappointing.
Nearer to home there’s is a tough trail known as Dungavel and with a two mile uphill start it’s not one I particularly enjoy but I know it’s good for me. It’s a mix of forrest fire tracks which I regard as better than tarmac but not ideal. But yesterday a local runner Donald MacLean (who is on a 1,700 day running streak!) decided to show me the real trails around Dungavel. I lost count of the number of times I was up to my knees in water crossing a river and as for running through heather that’s up to your knees - that’s tiring. My economical running style isn’t suited to getting your feet off the ground and knees up so I was knackered. The sun illuminated the massive spiders webs that glistened and there were hundreds of them but I didn’t see any spiders.
Going through forrests was like something from the Lion, the Witch and the Wardrobe. A completely different trail experience and one I will return to, but only with my trusted guide. Local knowledge is important re the conditions underfoot and it was boggy in places so you had to be careful. I also don’t think I could find the trail as a lot of it is covered with heather with no clear path.
Today I was back to Chatelherault for a very wet and cold run on my own. It’s been a good weekends training and I was inspired by 4 ATHelite members who were taking part in Vichy IM 70.3. 3 speedy results and 1 super speedy result - my coach Genevieve was 2nd in her age category and qualifies for the World Championships! I am so pleased for her as she has worked so hard to get into shape for this race. Results like this don’t just happen, they require dedication and perseverance and those 4 results are just the boost I need when I’m tired and it’s wet and cold like today. Thanks guys.
Nearer to home there’s is a tough trail known as Dungavel and with a two mile uphill start it’s not one I particularly enjoy but I know it’s good for me. It’s a mix of forrest fire tracks which I regard as better than tarmac but not ideal. But yesterday a local runner Donald MacLean (who is on a 1,700 day running streak!) decided to show me the real trails around Dungavel. I lost count of the number of times I was up to my knees in water crossing a river and as for running through heather that’s up to your knees - that’s tiring. My economical running style isn’t suited to getting your feet off the ground and knees up so I was knackered. The sun illuminated the massive spiders webs that glistened and there were hundreds of them but I didn’t see any spiders.
Going through forrests was like something from the Lion, the Witch and the Wardrobe. A completely different trail experience and one I will return to, but only with my trusted guide. Local knowledge is important re the conditions underfoot and it was boggy in places so you had to be careful. I also don’t think I could find the trail as a lot of it is covered with heather with no clear path.
Today I was back to Chatelherault for a very wet and cold run on my own. It’s been a good weekends training and I was inspired by 4 ATHelite members who were taking part in Vichy IM 70.3. 3 speedy results and 1 super speedy result - my coach Genevieve was 2nd in her age category and qualifies for the World Championships! I am so pleased for her as she has worked so hard to get into shape for this race. Results like this don’t just happen, they require dedication and perseverance and those 4 results are just the boost I need when I’m tired and it’s wet and cold like today. Thanks guys.
Sunday, 19 August 2018
Scientific experiment
I’ve been on a journey for the last 10 years. It all started with a charity white collar boxing match and the rest is history. But as I’ve taken on new challenges, each with it’s own unique difficulty, my body has adapted and got stronger. I’m treating it almost like a scientific experiment. During the journey I have monitored my heart rate during every training session except when swimming and core workouts. It’s a good indicator, amongst others, as to how I’m feeling at any particular time and many of my sessions have a target heart rate range. But when I’m pushing it hard it just a case of let’s see where it goes.
I mention this because as I’ve been getting faster recently, I’m able to hold a higher heart rate for longer and maintain the fast pace. While that might be an obvious sign of improving fitness it’s fascinating to watch and also requires me to mentally adjust. 2 years ago while running with my coach my heart rate was all over the place - no consistency. We noticed that when it reached 163 my performance fell and I either had to slow down or even walk to get it back under control. Yesterday my heart rate was 165 for 10 mins, 163 for 20 mins and 160 for 60mins and during those periods my performance didn’t fall - but I was working bloody hard. Today on the mountains I topped out at 179 bpm for 5 seconds. Sure I was tired but I kept going and finished strong.
This “experiment” will continue and my coach keeps a very close eye on every training sessions results so I’m not taking unnecessary risks. At the same time I am enjoying my training and what lies ahead. I don’t want to limit my potential but at the same time realise I am doing this for fun. But I also believe “we are all capable of so much more” so hopefully my story may persuade you to push the boundaries. Have fun.
I mention this because as I’ve been getting faster recently, I’m able to hold a higher heart rate for longer and maintain the fast pace. While that might be an obvious sign of improving fitness it’s fascinating to watch and also requires me to mentally adjust. 2 years ago while running with my coach my heart rate was all over the place - no consistency. We noticed that when it reached 163 my performance fell and I either had to slow down or even walk to get it back under control. Yesterday my heart rate was 165 for 10 mins, 163 for 20 mins and 160 for 60mins and during those periods my performance didn’t fall - but I was working bloody hard. Today on the mountains I topped out at 179 bpm for 5 seconds. Sure I was tired but I kept going and finished strong.
This “experiment” will continue and my coach keeps a very close eye on every training sessions results so I’m not taking unnecessary risks. At the same time I am enjoying my training and what lies ahead. I don’t want to limit my potential but at the same time realise I am doing this for fun. But I also believe “we are all capable of so much more” so hopefully my story may persuade you to push the boundaries. Have fun.
Sunday, 12 August 2018
Returning to the core
As someone who doesn’t enjoy the gym or weight lifting, when I return to core training it isn’t with an expression of joy, especially at the beginning but I know it needs to be done. It’s only a 30 minute session but those side planks are tough. My coach has also added in an additional 15 minutes of Swiss ball exercises which has me falling off the ball on a regular basis. Every part of my core is screaming at me and I feel like I’ve been in the boxing ring doing 12 rounds! But I know the importance of it as next year if I am going to have a successful season with my biggest ever challenge, I’ll need to have greater core strength that I do currently. So rule 5 is being applied!
My aches and pains last week were attended to and a painful hour on the physio table where she worked my achillies and groin were anything but pleasant. Although sensitive to the touch I’ve had another good weekends training and once again fast!
On Saturday I was given a target pace of 5:10ks and without looking at my watch I ran 4:55ks and didn’t feel I’d pushed it. That was followed up today with a longer run on target and no aches or pains from my achillies or groin. Result!
Today was also the Strathaven 50 run and I passed a number of runners at the 20 mile stage. It was raining hard and their stare told me everything I needed to know. They were completely focused on the race and running in their “bubble” where they were ignoring everything other than the road ahead. That’s a great place to be and it inspired me to work harder and get on with my core training with a smile rather than grimace on my face. My 65km Ultra on 18 November is fast approaching and I’m really wanting to finish the season on a high and then build my core strength for 2019. How’s your training going? I hope you are formulating your plans for next year.
My aches and pains last week were attended to and a painful hour on the physio table where she worked my achillies and groin were anything but pleasant. Although sensitive to the touch I’ve had another good weekends training and once again fast!
On Saturday I was given a target pace of 5:10ks and without looking at my watch I ran 4:55ks and didn’t feel I’d pushed it. That was followed up today with a longer run on target and no aches or pains from my achillies or groin. Result!
Today was also the Strathaven 50 run and I passed a number of runners at the 20 mile stage. It was raining hard and their stare told me everything I needed to know. They were completely focused on the race and running in their “bubble” where they were ignoring everything other than the road ahead. That’s a great place to be and it inspired me to work harder and get on with my core training with a smile rather than grimace on my face. My 65km Ultra on 18 November is fast approaching and I’m really wanting to finish the season on a high and then build my core strength for 2019. How’s your training going? I hope you are formulating your plans for next year.
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