Dare to dream

It's been a very busy week when work and life had to be carefully planned and training reduced.  I spent 3 nights in different hotels and had some lovely food, the odd glass of wine and even managed a night at the theatre!  So training took a back seat although every session had a purpose and was important.
This morning I was running with my pal Stu on a nice easy paced 10km.  The temperature was 3 degrees so gloves were essential despite the bright golden sun in the blue sky and it was icy under foot - something we'll need to get used to in the coming months.  I was focused on my heart rate making sure it stayed below 147 bpm which it did so I was happy with the result.
Running a slow pace in a relatively short distance got me thinking about my first race (125km) in just over 4 months.  How do you go from 10km to125km in such a short period of time and 3 months later run 250km?  It's a question I ask myself at this stage in the season every year.
The answer is in the first instance you need to "dare to dream".  You have to set unrealistic targets - if they are realistic and achievable then they are not testing you to your limits.  Dare to dream, set the bar high and do everything within your power to achieve it.  If you set the bar low then hit it you'll either be disappointed or you're kidding yourself on.  You need a detailed plan and someone to hold you accountable for it to work.
Of course you are taking a risk when you dare to dream but life with no risk is like driving in 2nd gear - it's slow and boring, You need to get into "overdrive" (or 7th gear for the younger readers!) and enjoy the excitement of the journey.  There will be bumps on the road but think of it as skiing down a black run.  You hit an unforeseen bump you adjust, recover and continue down the hill. 
After my run I had a gym session to do and while I really didn't feel like it I forced  myself to get it done.  As always with the session you are dreading, it was brilliant.  The gym work is really starting to show with improved results and I know that come March/April I will be stronger and more flexible.  It's all part of the plan to smash my unrealistic goals.  Why not "dust down" your goals and ask are the really stretching?  If not then dare to dream and smash any limitations you may have set unconsciously.

Positive self talk

In many ways, you dictate your own outcomes by the mindset you adopt.  If you think you can't do it then guess what, you are probably right as you have preprogrammed failure into your head.  Words like "try" really don't do you any favours e.g. I'll "try" and get a sub 3hr 45 marathon or a 22 min 5km.  Your "self talk" is vitally important as it sets the expectation from which everything else follows.  If you "try" to beat that target, when you are at a training session 6 months out from the event then you can take a more relaxed approach and maybe only do 7 hill reps rather than 10 because it's ok the event isn't for six months.  That is the effect the word "try" has on your training which will then be replicated on your event because cut that corner once, and you'll repeat that behaviour again.
So every session counts and you need to make the most of them even if things don't go to plan.
The other day I was running through the leaves in the "Big Wood" when I tripped on a hidden branch and took a tumble.  I ended up with a mouth full of moss, it could have been worse, and my arse sticking up in the air - I had to laugh and fortunately nobody was around to see me.  I brushed myself down and got my breath back then walked the next section as my HR was on the max target but on the downhill it suddenly started increasing, while I was walking FFS!  I decided to ignore the disappointment of the HR reading and just run at a slower pace and enjoy the rest of the run.  The alternative was to give up which of course would have been the worst outcome.
Low and behold the next day I ran in the "Big Wood" again and my HR was well within the target range so I was very happy.  Yes the HR is frustrating but I believe what I'm being told to do by my coach Genevieve.  She has coached me for long enough that she knows how my body will respond and with that knowledge I can face the challenges with a positive frame of mind backed up with the all important positive self talk.  So the next time you hear yourself say "I'll give that a try" please reframe it to allow your mind to process the challenge from the beginning in a positive way.  Go smash those goals and get ready for 2022 which is going to be an amazing year.

Running makes me feel so alive

The last few weeks haven't been my best when it comes to running as I've struggled with my heart rate to such an extent, I was beginning to wonder if there was an issue!  Where I live is hilly and trying to keep a low heart rate isn't easy especially when I'm not "race fit" but I've no reason to be so I should cut myself some slack.
My weekly distance has reduced as has the number of runs in the week.  I have deliberately ran on flatter courses to allow my HR to stay lower but there's no logic to it - it's frustrating.  Yesterday I had a lovely run despite the wind and rain - I felt so alive running at a reasonable pace and I ignored my HR.  While it was still higher than my target, it has come down and it was a fabulous run - I loved it and that was my message in my last blog.  Go enjoy your training, it should never be a drag and we're so lucky to be able to do it.  You only really appreciate it when you're ill or incapacitated and today a FB memory popped up from 2 years ago where I was starting to walk a mile after my hernia operation.  A timely reminder
I've have a confession that this weekend was a bit boozy.  Friends for dinner on Friday and Saturday night meant I was a bit fuzzy headed when I woke this morning.  A "hangover walk" of 6.5km helped clear my head but despite a low heart rate during the walk, Garmin was telling me to take 48 hours recovery!  Garmin doesn't know my coach!! I ignored that and in the afternoon did a gym session then headed out for a run with  my pal Stu.  We headed into the Cathkin Braes which is a bit lumpy and ran nearly 12 km.  Cutting through the trees in the Big Wood with the bed of autumn leave under our feet was really special.  One of those runs that stands out as special because we could have kept running all day. Running definitely makes me feel alive and the sooner I can get back into the mountains the better because that really is a "rarified atmosphere" which is so special.  If you find something that makes you feel alive, go do it!

Easier said than done

Last week I explained that I was under strict instructions from my coach to run slow and keep my HR under 147 or walk.  Well that's easier said than done.  It's been a mixed week with  one hilly run where my HR behaved and the following day in the pissing rain and wind, same route, it didn't.  I tried walking when my HR exceeded 147 but it climbed to 170.  After at least 3 attempts at walking I thought, f@@k it I'm getting cold so I ran in which included a long climb.  My heart rate settled around 155!
A "three line whip" was issued and today I chose a flat route for a 10km with a couple of small inclines.  In the first five minutes I had to walk five times as my HR spiked so thanks Stu for your patience and walking with me.  Then it settled down and we kept at a pace that allowed me HR not to go above 147 for the remainder of the run.  Felt effortless so I will persevere with this approach until the issue is resolved.
I've been doing a lot more gym work as I'm feeling motivated to improve my core and overall strength.  My "A race" in 2022 is a self supported race and this year I was carrying 30% of my body weight on my back which takes calories to fuel the muscles and a lot of stress on the body.  In 2022 I will get the weight of my rucksack down and will definitely be much stronger.  Squats have never been my favourite exercise but I am beginning to like them and can even see a difference in the shape of my legs which helps.  On Friday I had my first Stair Master session.  Oh that's a toughy and I loved it.  Only 15 minutes to start but over the winter this will build and add to the mountain work I'll be doing when the weather allows.
URR is 283 days and 12 hours away and every training session counts.  I want to thank my coach for keeping me in line and my pals for joining me on my runs and gym sessions as this helps motivate me to push my limits to a higher level.
I'll finish by saying that preparing for any event whether a 5km Park Run, a marathon or an Ultra requires a carefully constructed plan.  But you have to be able to adapt when your results aren't what you are expecting or you get injured.    You need to listen to your body and sometimes you feel shattered at the end of a long run or weeks training - that's normal but remember and take time to recover.  Keep the focus on the prize but take account of what you are going through at the same time because external influences can affect your performance e.g. work etc.
We're not full time athlete's, we're "corporate" athletes where we work for a living and try and achieve amazing athletic goals at the same time.  In the end it's meant to be fun.  Enjoy the journey you super stars.

Back to heart rate training

If you've followed my blog over the last 12 years you will have seen that a lot of my training is done on heart rate.  I know some athlete's like to do it by feel but HR really works for me.  But it's not without its frustrations and I am currently going through a period of that just now.
I'm in winter training mode and not doing big miles and not doing fast miles.  Just consistent running with a lot of gym work.  I'm never going to have beach muscles as I approach 60 nor would I make the sacrifices required for a six pack, but I do need a strong core so I'm working hard in the gym.  I'll probably end up in an arm wrestling competition to see how my guns stack up!!!  But it's a great start to the day especially with the dark mornings and I can go running just as the sun rises.
But my heart rate is misbehaving and my coach has me under strict instructions to keep under a certain limit even if it means walking.  At first I thought it was my Garmin wrist monitor not being accurate so I bought a chest strap, but the other day it recorder 201 bpm.  If that was accurate I'd probably be calling an ambulance and I felt fine, however even when it settles down it's still too high.
So many different factors can contribute to the high heart rate; stress, booze, illness, hilly terrain or just running too fast (I doubt that!) but generally speaking I feel ok.  Sure the hills are tough but that's to be expected.
My instructions for the next two weeks are max HR 147, walk if going above this and take my HR as soon as I wake up.  This morning was the first day and it was 54 which seems pretty good for me.  I've been here before and it's settled down.  Before URR I had an ECG and everything was in order.  I'm not going to stress over it as that won't help but I have faith in my coaches training methods and I'll do what I'm told.  I just find it a bit embarrassing running so slowly but if I want to smash my goals next year then this is what needs to be done. Hopefully tomorrow's 8km will be on target and I can go and pump some more iron in the gym!

What motivates you makes you stronger

Since I have "gone long" i.e. 250 km staged races like Ultra Race Romania or 328km non-stop race like Tahoe 200, my race season boils down to 3 max 4 races due to the recovery period required after the races.  The races are carefully selected to prepare me for my "A race" and have me in the best form.  Only having 3 or 4 races in a season is motivation in itself but you need motivation for every training session.  More so as the days are shorter and you end up training in the dark and in worse weather conditions.
My main focus is obviously URR 2022 and every day I look at the picture of this years URR 2021 finishers - all Legends, but I wasn't one of them.  It's was a big disappointment to me but I'm going to come back stronger and smarter.
There's a lot of training sessions to be completed between now and August 2022, 297 days to go.  But I want to make sure I get the most out of them and this is where my club mates and friends come in.  I spend a lot of my time training on my own.  My motivation is the targets my coach sets whether it be my HR or the pace for a certain run.  That keeps me going but I was reminded this weekend of how much more fun it is to be running with your club mates.  I'm not competing with them but having someone on your shoulder or maybe 5 paces ahead makes sure I make the maximum effort to stay with them or ahead of them.  They might not appreciate just their presence is enough to make me turn the effort up "a notch or two" so I hope this winter to get more training with them so they can push my performance.  Thanks guys.
Your 2022 goals will be decided by what you do over the winter and with 297 days to go, I'd better make the most of every session.  Get some dates in the diary for next season and start planning.  

Ultra Race Romania 2022 - here I come!

The decision has been made.  I aim to use my experience from the URR this year and turn it into success in 2022.  I've paid my deposit and in 304 days time I will be lining up with the brave athletes that will take on one of the toughest multi-staged races in the world.  It's hard to explain how tough this race is but to those that finish they race deserve the title of being Legends.
250km over 6 stages and 7 days unsupported is not something you take on lightly.  It requires much more planning than an ultra and it's the unsupported element that requires your attention because the weight of your back pack can sap your strength, and the contents of the back pack provide the fuel you need for the mountains with a gradient of 38%.  Don't ignore the psychological challenge in sleeping in tents with other competitors - just hope you don't get a super snorer!
It's been a couple of weeks since I have posted because I was away in Crete on holiday - survived the two earthquakes!  While this was part of my rest and recovery strategy, I was in the gym most days lifting weights and ticking over on my running on a treadmill.
Now I'm back and the winter training begins.  I've spoken to the professor at the university that are going to help me prepare for the race.  Nothing is being left to chance as I'll be getting poked and prodded by the students while they test my sweet rate amongst many other things.  Then there will be the heat chamber and trying to simulate the conditions in Romania - this year it was 36 degrees and when you come from Scotland where people complain it's too hot at 20 degrees, you need to try and get used to running with a fully loaded back pack in the heat.
Today I met with my coach and discussed the winter schedule.  We'll be mixing it up to keep it interesting with more gym work, swimming, turbo training and mountain biking along with running of course.  But the mountains will have to wait for the better weather for safety reasons.
I'm so excited and will be entering this period of training at a higher base level of fitness than last year and I was definitely in great shape for 2021.  I expect to see the results come through in 2022.
The winter is the time to get into shape for the next year and my recommendation is that you start it now and decide on your "A race" so you have a target to create your focus.  Good luck and remember to enjoy it.