Back on my "horse"

 I'm back.  After a positive Covid result I did my 10 days of isolation and fortunately the symptoms were mild and I have no lasting effects such as loss of smell or taste.  I've been very tired but I'm getting over that.  Yesterday I headed back to the gym for a light training session.  I've lost some muscle over the last 2 weeks and I want it back as it's important not from a ascetic point of view but I need to have good core strength to help me build my mileage back up come January and I'll definitely need it for my races in 2022.
This morning I went out for a gentle 5 km flat run and as expected my heart rate was high but I never felt out of breath and enjoyed it.  My coach will build the training up in the run up to Christmas and I'm looking forward to feeling the strength and fitness that I felt before falling ill.
I've said it before that you should always enjoy every training session and the privilege of being fit and healthy as it can change so quickly.
Take care out there as more and more people are getting Covid and it will be difficult over the festive period if socialising in groups.  Get into the outdoors and enjoy some healthy walking, running, cycling, skiing you name it as long as it's exercise - you'll benefit from it in the long run.
Stay healthy, fit and safe. 

We're only human

I've had a lot of thinking time on my hands this week, for reasons I'll explain in a moment, but while I was out walking today the title for my blog came into my head - "we're only human".  I was dreading this week as I turned 60 and I've always thought that was old when thinking of my parents, but now I was approaching this landmark and couldn't understand how it happened so quickly.
To help me feel old I tested positive for Covid-19.  It was inevitable really that I'd catch Covid at some stage but not the first "birthday card" I wanted to open on my birthday.  So the birthday dinner was held in two separate rooms as I isolated to protect the family - we made the most of it and had a lovely 4 course meal.  Fortunately my symptoms have been mild so far and I hope they won't hang around. 4 more days of isolation to go.
This isn't the same as being injured except you can't train and all of a sudden you appreciate how we take fitness and health for granted.  If you are fit and well enjoy every moment of it.  And the training sessions you want to skip, get them done because next week you might not be able to participate.  Speedy recovery to my friend Nicola who is recovering from getting a replacement hip - one limp at a time and you'll get there Nic!
Having time on my hands I started to think about Christmas and how Covid will impact on this year?  The TV is full of "happy family" Christmas adverts and the  news is worrying about Christmas parties.  Such 1st world problems when we have so many people who are living on our streets, starving and trying not to get Covid.  I can't imagine what suffering from Covid and living on the street is like.  Can I make a suggestion?  If you have a Christmas party then ask the participants to donate money to a charity that helps people on the streets - they can give the help that's required.  If you are cancelling your Christmas party then make a donation and involve your staff in raising money for the homeless.  I know I'll be involving my company and staff in an activity to raise funds for the homeless.  Next year I'm going to try and get the running community involved in raising awareness of homelessness and raising some funds.  If you are already doing something for the homeless then well done.  Most people just ignore them like they are invisible and walk past them - that must hurt.  Helping them through a charity gets round the fear that your money is going to a criminal gang or being used for drugs.
In the end we're only human and can be struct down by the same illnesses whether we live in a mansion or on the street.  But we can make a difference to people who every day are fighting for shelter and some food in there belly and it get's magnified as we enter the "season of excesses".
Not my normal blog but it's not been a normal week for me.  Sometimes being removed from your own bubble through illness makes every day events, like passing someone begging in the street, come into sharper focus.  Let's make a positive difference in the lives of people who need help now.  I hope my message is taken in the spirit it is written and if you are already helping, then I am sure there are a lot of people who'd like to say thank you, including me.  We're only human.
 

Change of seasons

I think we're lucky to live in a country where we have a definite change in seasons.  I remember over 40 years ago living in Greece and didn't see rain for 3 months, just blue skies and sunshine.  You'd think you'd love that but you can get bored of the same thing every day.  The first time it rained I danced in the street but my pal Seumas who had come over to visit me wasn't so pleased as it was his first day on holiday!
You also find, living in Scotland that if we get the weather we all want, we start complaining it's too hot!  So I welcome the cold weather that has arrived and today I saw my first snow of the season!
What I find more difficult is the lack of daylight.  My early morning runs are now all with a head torch and this morning I delayed it to allow the ground to clear of the snow and ice.  My point is it's now 5pm and it's pitch black outside so I try and adopt when I am training so that it's not always in the dark.  But as long as it's dry, there's nothing like a crisp cold evening run with your pals.  Even better if you take it off road into the forests where long shadows are cast and every so often you see eyes staring back at you from the bushes - normally wild life but I never hang around to check it out.
The secret is what you wear.  I've adopted gloves and a hat this week.  Still in shorts but 3 layers on top as we're down around 2 degrees.  As long as your extremities are covered you're normally ok but I don't think it will be long before the running tights are out.  I also need to get some gloves for the gym because the cold bars really do chill my hands to the extent they hurt.
If the roads get very icy I'll start using the treadmill but I need to make a bigger effort to travel to Tollcross and get on the Stairmaster which will be so beneficial for next season.  The hard work in the gym is essential so while the running miles are down, the gym work is essential.  If you can find a training partner I think that helps as you can do sets together or have a virtual partner where you check up on each others progress and motivate each other to push yourself hard.  Being held accountable for your training always yields better results.
Embrace the change in season, wear the right gear to suit the conditions and remember the shortest day of the year is only 24 days away and then the daylight will increase!!!

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.