The hard miles (KMs)

Winter is the time to prepare yourself for the season ahead.  I set my goals following my epic adventure in Tahoe so I new what I was in for.  My coach Genevieve designed a plan that would push me, but not to the extent it would injure me although one or two of my injuries like to revisit.  I certainly need to strengthen my back for carrying my food during the week long race in Romania and with it being 22 weeks away, there is still work to be done.

My immediate focus is on the Keilder Ultra which is 26 days away. For various reasons I haven’t managed as many long runs as I’d have liked, the main one being this horrendous weather.  The wettest February since records began – I feel like I’ve got webbed feet and throw in the gale force winds, nice time to be building a house and trying to put a roof on!  But the miles (or KMs) still need to be done.

It’s been an eventful week starting with my calf and planter getting taped on Monday – a weekly occurrence to make sure I can run and walk – back tomorrow for an hour of joy (only kidding!).  But this then means I can’t swim as I want the tape to remain on for as long as possible.  Hill efforts on Wednesday were tough but Friday really was a shit storm – literally!  16 mins into a 1 hour tempo run and an emergency stop in the bushes at 6am was required.  Sad to say there was sufficient evidence on my running tights etc but I still had 44 mins to go, so I finished the session.  The stats were good but I still had a gym and swim session to do.  For public safety reasons I didn’t enter the building and drove to my office where I could get a shower and clean up – followed by wiping down any surface I’d touched – I think you get my drift.  Crap start to the day.

Saturday was a 2 hr 46 min run at Chatelherault and I decided to go early so I would have company for the second lap.  Fortunately I had company on the 1^st part as Johnny and Mark were looking for a slower pace.  I’m glad they were there because I fell, again, and cut my knee, hip and elbow.  They made sure I finished the lap.  The rest of my pals were there ready to go but I wasn’t going to be keeping up with them so headed out on a solo lap to finish.  Bored, tired, cold, hurting and wishing I was wrapped up in bed are not good thoughts to have going through your head.  I also had a head cold so was sniffling away feeling sorry for myself and time was going by very slowly.  Then I thought to myself, these are the perfect conditions to be training in because this is what it can be like in a race.  I’ve said it before but you’ve got to be comfortable being uncomfortable, so this was a bonus.

Today was the long run and the weather looked sub-optimal around Strathaven.  I’d said to my “partner in crime” Michael if he was up for taking a 55 min train journey and then running back.  The logic was that the weather was better and the route flatter and more even for my foot so as we both needed the miles, we headed out.  Choosing clothes is always tricky and when we first started running there was a strong cold wind blowing and I was regretting not wearing my running tights – everyone that knows me knows how “bright” they are and I get complaints all the time but they are brilliant – X-bionic.  But I did have my mitts and that took the edge off the cold.  Turns out my running attire was perfect for the day and I was so glad I had chosen my waterproof top which kept the wind out – I struggle in the cold.

We ran 36 km which is the longest I have run since last year.  We made sure the pace was OK, not too fast as it was more about time on our feet.  We hydrated and took on fuel regularly and even stopped for a coke near the end which was a life saver – that stuff is rocket fuel.  But during the run my mind was saying, how come in September last year you were able to go for 20 hours between aid stations and you’re finding it hard to do 3.5 hours?  I knew this session was a key one in the training plan because you are “training tired”, trying to simulate what it’s like in a long race.  The only way to do this is back to back long runs.  These are the hard miles (KMs) and there are no short cuts so accept the discomfort and get on with it.  It may not look pretty, the speed may not be fast but if I set difficult challenges then I need to put in the work.  Without Michael I certainly would have found it much tougher and probably got lost along the way so thank you for sticking with that pace.

This week has provided so real mental and physical challenges and I am sure in your week it’s been no different whether it be training for an event, work or even just life.  But you have to take charge of the conversation in your head otherwise it can bring you down.  If you’re pushing the boundaries, then expect them to push back.  Don’t be surprised if that takes an extra effort to get past them and in the end, it will be worth it – that’s my experience anyway.  Have a great week.

Sensible head!

It was no surprise today when the BBC news confirmed that this was the wettest February since records started.  Even running around the streets involved getting your feet wet never mind when you were off road on the trials where you just had to plough straight through the water.  As long as you had the right socks on then your feet dried out and you didn't get blisters.  However if you had socks that retained the water - ouch!  But it's really not a big deal in comparison to the people whose houses have been flooded - I can't begin to imagine how bad that would be, that's real life.
On Monday I got my calf taped again and I'm back again tomorrow.  With the longer trail runs it's becoming more of an issue but I've been managing it for years so here's hoping.  On Friday I had a triple training session so I left the house at 4.45am and drove to Tollcross where I started a 1hr 20 min run, followed by a gym session then a 2k swim - fair to say I was tired for the rest of the day but that's all part of the plan.
Yesterday I had a 3hr 15 min run to do so I set off at 7am so I'd meet my pals at Chatelherault at 9am for a short amount of company.  The wind was strong but in the main it stayed dry.  I deliberately ran slow, very slow as this was my longest run in more that 6 months and it was more about time on my feet and I had a faster 1 hr 50min run today so I stuck to my plan.  Again my pals waited for me at the usual point in the run and Michael even dropped back towards the end of his run to give me a short amount of company and a little boost.  Going long is tough physically but I think the mental side is harder.  You have to get used to the conversations in your head over and over again but their comes a stage where the distance doesn't matter.  You're almost on autopilot and that's a nice place to be.  My foot was sore after the run and walking in bare feet had me limping.  I'm ok when wearing shoes with orthotics but even then I was hobbling around.
I awoke this morning to 55mph winds battering the house, rain, sleet and a sore foot.  I weighed up the advantages and disadvantages of heading out for the run and decided that with my foot hurting so much, it wasn't worth going out in these conditions.  So I elected for a tough indoor bike session which had my quads screaming at me and my heart rate in zone 5 - I'm sure it had nothing to do with yesterday's wine!  I know it would have been more beneficial to have stuck with the plan but sometimes you have to put your "sensible head" on and consider the bigger picture.  Running in winds that strong can be dangerous and I thought my foot would thank me for the rest.  Hopefully I'll get some pain relief when treated on Monday.  Here's looking forward to better weather.

Up to my "rab haws" in the Clyde

Some weeks are better than others but this weather is really making sticking to the training plan very difficult.  Gale force winds, snow, icy roads and floods have meant the plan has been adapted.  I even had to spend 1hr 20min on a treadmill which was mind numbing, but good practice for ultra running.
The highlight of the week, or low light, was yesterday's run from Hamilton Palace Grounds up to Chatelherault.  There's an underpass as you leave the grounds and we had to wade up to our knees to get through the flooding - the water was freezing and this was the start of a 2 hour 40 min run and we were soaked.  Slightly further on the path goes under a bridge.  The only way through was to scramble up the embankment and hold onto the underside of the bridge.  When we got out the other side the path was completely flooded as the Clyde river had burst it's banks so we waded up to our "rab haws" (cockney rhyme!) in freezing cold water and make sure we didn't get swept into the river.
The wind was blowing and sleet was smacking me in the face as we continued and my body doesn't like freezing temperatures and was starting to close down.  My feet and hands were numb.  And then the sun came out as we reached the shelter of the trees and I began to warm up but I was tired from the weeks efforts and fell back from the other runners.
Then I reached the flooding at Chatelherault where the path narrows and you can't see it for the water.  I went off the side of the path and landed in even deeper water cutting and bruising my knees.  I was now really cold and my pals were all long gone so I said to myself this was good practice for when it gets tough in a race.  However at the top of the biggest climb in the park, my pals were waiting.  We normally do this to pick up the slower runners and today it was me however they were standing freezing as the sleet was hammering down.  I was so grateful to see them and we headed off but very quickly I dropped behind again as I limped home.  Perpetual forward motion was the phrase I kept repeating to myself plus it was too cold to walk!
Michael, who'd started the run early with me, waited further down the track and we agreed that rather than run back to the start, due to the conditions, it would be safer to get a lift.  It meant the run was cut short but sometimes you have to be sensible enough to call it a day.  Had we been sensible in the first place, we wouldn't have headed out for the run.  There might have been dry spells and blue skies but when you're soaked to the skin and have no feeling in your hands it's no fun and it can lead to mistakes and injury - two cut and bruised knees.
Today I looked at the forecast as I listened to the wind whistling by my bedroom window and thought here we go again.  I decided to ignore the forecast, which was saying the afternoon was better, and headed out in the wind and the sleet.  5 minutes later the sun came out and while it was bitterly cold and I still had to get my feet wet with the floods, it was a great morning to be out.  A few aches and pains from yesterday but I'm pleased this weeks training ended on a high.  Chances are I'll end up with webbed feet at this rate!
A tough week but we are training in Scotland and this is what we need to train in to achieve our goals.  At least I'm not needing to spend hours on a bike in these conditions which I did when training for Ironman!

Inspiration comes in many forms

As the weather continues to reek havoc on the UK, I've tried as hard as possible to stick with my training plan for the week.  For safety reasons on Wednesday I switched my run for a tough leg session on the turbo trainer.  It's been a few weeks since I've done a turbo session and this one involved a lot of climbing.  I was surprised how much I enjoyed it and it was certainly safer than being outdoors with all the snow that was on the ground.
On Friday I got up at 4.40am and headed to  Tollcross so I could get a flatter terrain with less wind that at Strathaven as it was a tempo run which is much harder to complete on a hilly terrain, especially with the wind howling outside.  I had a "stonking" run and was so pleased with the results which showed my fitness was coming back.  I followed this with a 2km swim and it's fare to say I was tired for the rest of the day.
Perhaps that fatigue showed in my 2hr 20 min run at Chatelherault on Saturday where I had to dig deep to produce an average result but that is to be expected when the mileage has ramped up during the week.  Sometimes these average runs where you dig deep are the important runs because in a race you will feel this bad or even worse so you need to get comfortable feeling uncomfortable.
It's hard not to judge yourself against other athlete's running ahead of you but I continually remind myself that we're all starting from a different place and to concentrate on my own plan.
This morning I had a plan B in place if Storm Dennis was too bad but fortunately it was dry but running in a 50 mph wind was tricky. Whenever I was near trees I was keeping an eye on them in case one came down!  But this turned into another stonking run which was a real surprise following yesterday effort.  Heart rate was fantastic throughout the run so "fighting Dennis" was worthwhile.
As you know my blog is a journal and if my tails, which have been going for 10 years, inspires 1 personal along the way then I'm delighted.  I was heading into the supermarket after my run when a pal came up to me.  He informed me that he reads my blog every week and found it inspirational.  That was lovely to hear and he explained that due to various physical ailments he couldn't run the length of himself.  However having known his story over the last 20 odd years, he has probably overcome more adversity in life than most people I know.  I think he was surprised when I told him what an inspiration he was to people.  To have come through what he has and still wear a smile on his face and a positive outlook is truly inspirational.
It just goes to prove my point that inspiration comes in many forms.  It's also a reminder that what we do in life whether it be running or just walking down the road with a smile on your face and being genuinely interested in people can be uplifting.  Thank you my friend.

Storm Ciara

This week was a planned light week after 4 weeks of building up the training.  I had the luxury of two days in a row off training and I, or should I say my body, loved every minute of it.  I ate for Britain and enjoyed long lies in bed (6.30am!).  But that doesn't mean it was a lazy week; Monday 1hr run; Tue Run 27 mins, Swim 40 mins, Core/gym 30 min; Fri 50 min run, 30 min gym, 34 min swim; Sat 1hr 2 min run; Sun 53 min run and 30 min core workout.  In order to squeeze in the triple session on Friday I had to get up at 4:50 and was running by 5:40.  So for a light week, it was busy.
It's important to build in lighter training and I think I really benefited from it although today I'm feeling tired.  That could be down to gutting my office as part of getting the house ready for sale!
On Saturday I had the usual Chatelherault run with my club mates and what's becoming evident is that it takes me half way round to warm up because my second half is faster.  Part of this could be to do with the terrain but some of my pals are slowing down in the second half, or maybe it's just me getting quicker?  However as I get fitter and start building the miles I notice it does take me a while to settle into my stride and when I do, assuming it's a sensible pace, I can keep it going a long time.  That's just as well as my first race is the Keider Ultra (50km) and it's only 54 days away!  A lot of hard work to be done between now and then.
Last night storm Ciara arrived and it was a blustery night.  Lying in bed in the morning I listened to the wind battering our house, it was reported as 60mph, and I made the decision it would be safer to run indoors on a treadmill at the gym.  However when I headed out to my car the wind seemed to have died down and it wasn't raining so I changed my plan and took to the road.  50 metres into the run the rain and wind came back.  At times I was almost knocked over by the wind and at one stage was running straight into a headwind and I felt I was hardly moving.  Not great conditions when the objective of the session is to run quicker than the day before and yesterday was quick, for a trail run - but I managed it!  I was up to my ankles in water but fortunately avoided the hailstones that came on shortly after I finished.  Fair to say it blew away any cobwebs and when I got back I was straight into a core session.
I've said this before, but it's worth repeating, that it's the consistency of training that helps me stay injury free and allows me to prepare my body (and mind) for the tough miles ahead.
But my highlight of the week was on Thursday night when I was presenting to a group of Maggie's supporters to inspire them to sign up for challenges to raise money.  It was supposed to be me inspiring them but when I spoke to them and heard their stories, the challenges some of them had over come with cancer or a heart attack, it was me that left more inspired than when I'd arrived!  I'm lucky to have my health and fitness but people are doing challenges and are not necessarily in that position.  Others may doubt their ability to take on certain challenges but they won't know unless they try.  They already have the important part, the WHY, so the rest is about making a plan, building in controls to ensure they stick to it and then going and enjoying the journey.  I wish them all well.  I know when I started this journey in 2008 I had no idea the adventures that I'd get involved in and the amazing friends I'd meet along the way across the world.  These activities aren't in addition to my life, they are very much part of my life, part of who I am.  Go on.  Take on a challenge for Maggie's.  It can be life affirming.

ATHelite Tri Club

My apologies for missing my blog last week.  It was an extremely busy weekend with training, attending a 1st birthday party and clearing out our house as we prepare to put it on the market - some of these activities are known as "life".  It wasn't until I was out running today and thinking what I'd write about today that I couldn't remember what I had written about the previous week - a senior moment!
A lot of positive things have happened in the last two weeks and I'm delighted to report that "I'm back".  The last 8 weeks of carefully planned training, thanks to my coach Genevieve, have got my fitness back to a good level relative to the time I've been back training.  In the last two weeks I've started swimming noticeably faster and my mileage has increased on my runs without my form slipping. By continually measuring the data and having my training plan tweaked, combining that with consistent running, the results are starting to show.
This weekend was my longest run to date, 25km on mainly trails.  I had my pal Michael Martin plan the route and it was good to have company as it was wet, windy and muddy.  After 10km we met up with team mates from the ATHelite Tri group and we stayed with them for 7km before finishing the rest of the route off.  It was a tiring run which was to be expected but when reviewing the results I could see how I'd improved.  This was then topped off today with a 12km run at a faster pace than yesterday.  Other than the first big hill when my legs felt heavy, I felt great and improved the pace significantly with a lower heart rate.  You'd expect that in a shorter run but the good news was there was no effect from the day before.
The last 4 weeks have been building the training and next week's session cuts back on the training to give my body time to recover.  Having said that it starts with an hour run tomorrow with my coach so I won't be taking it too easy!
I should mention all my mates in the ATHelite Tri Club who I run and swim with have a bunch of like minded nutters around makes what I do much easier.  There's always good banter, you need thick skin, and while we have different goals, different skills and the age range is wide with me pushing the barrier at the far end we help motivate each other.  We had our AGM on Friday and it was inspirational to hear the stories of what the athletes had achieved in the last 12 months from short Tri's to Ironman, 10ks to ultras and long distance cycling events.
Everyone is on their own journey with their own goals and face numerous challenges along the way.  But being part of this positive community makes the seemingly impossible, possible and I'm so lucky to be part of it.  Thanks guys.

Just do it!

A phrase made famous by Nike and one that carries so much emotion.  There are times when you don't feel like training or you're in the middle of a session and some negative thoughts enter your head.  On Monday I was due to meet my coach for an early morning run.  My longest run to date, 18 km.   I was starting at my office and my car was sliding around on the roads due to the extreme cold conditions so I knew it would be slippy underfoot - I wasn't wrong.  I headed off like Bamby on Ice and on a steep hill heading towards my meeting point I was almost sliding all the way down.  I met Genevieve and she'd had a terrible time coming down a similar hill and as we headed round Strathclyde Park we slipped all over the place.  We could have quit for safety reasons but we kept going and I'm glad we did.  It was our "just do it" attitude and we would have regretted it if we'd given up.
My sports therapist worked on my foot later that day and taped my leg - what a difference that made for the rest of the week.  I'm back seeing her tomorrow and hope that will keep my foot quiet for a while and my VMO has also been behaving itself.
On Friday I had a tripple session and the challenge was how to fit this into the day.  The answer was to get up at 5am and do my core session, drive to the swimming but head out for a run before the swim.  By 8.30 I was having my breakfast and at my desk by 9am - just do it!
Saturday was a tough run at Chatelherault.  We upped the distance to 12 km and I was hanging off the back the whole way round.  I had to work hard the whole way round and not let the fact I was at the back get to me.  It's my training session set to meet my requirements for my race - nothing else.  What everyone else is doing is not relevant to my plan.  When I finished I checked my pace and it was under 6 min per KM which for Chatelherault is good so I was pleased.  I jumped in the car, got home and had some food before driving up to Aberdeen with my wife to see my daughter and some friends.
When I got home at 3 pm on Sunday I had a core session to do plus a 45 min turbo session and I could really have done without it.  I had  some food (fuel) and did the core sessions.  Then had a power nap before making dinner (more fuel) and very unusually for me I did my turbo session at 8pm.  I'd much rather have sat and recovered from the weekend - just do it.  I surprised myself with a great training session and now, after I've finished my blog, I'll relax before heading to bed.  I've another early start as I have an 18 km run with a Fartlek section as I work on "fast legs".  My bags are packed and I've already programmed my mind for the morning to "just do it".  Sometimes your best sessions are the ones you were least looking forward to.  Have a great week.