Margarita Marathon!

Not the title you'd expect for a blog about raising the bar, from a fitness and goal setting point of view.  But it's the holiday season and having celebrated a big birthday at the beginning of December, I headed off to Miami with my wife and family to celebrate in style.  2 days soaking up the atmosphere of Miami was amazing.  Joe's Stone Crab restaurant has to be the highlight and both mornings I ran on the boardwalk before the heat became unbearable.  The running allowed me to justify the wine!
We then headed off for a five day Caribbean cruise.  If you've ever been on a cruise ship before you'll know the food is awesome and you check your liver into rehab when you get back.  We weren't disappointed and had a lot of fun visiting Nassau and Cozumel, wonderful new years eve celebrations and if you haven't tried a "silent disco", then you've missed out.  We danced the night away.
As for the Margarita's, that was inspired by visiting Cozumel.  And when you are drinking with the "youngsters", you have to show them the benefit of your experience!  That experience involves demonstrating how to treat the margarita like a shot which certainly impressed Caitlin King who was too slow and hers disappeared down my throat before she could blink - if you're not fast your last!  The experience however comes down to knowing when to stop and I was in a lot better shape than them in the morning.
It wasn't all about the margarita's as my garmin stats will demonstrate. I was on the treadmill every day running and also in the gym.  I was ticking over running for between 30-40 mins so that when I start back properly, on Thursday, it won't be too difficult.  The margarita marathon was tough but I was assisted by the family who supported my efforts.  It was a fun trip and fully of memories that will no doubt get cast up to me in years to come!  The holidays are over.  Let the training plan kick in to achieve the goals for 2022.  In May I have a 125km ultra in Scotland and in August 250 km multi-staged ultra in Romania (unfinished business).  If you haven't set unrealisitic goals for 2022 you're missing out on a lot of fun as you raise the bar.  Cheers!

Work out the WHY

Christmas means different things to different people.  If you've got young children it's an exciting and frantic time as you are continually scraping them off the ceiling as they get wound up about Santa coming.  Having young adults is different again, but you can have a lovely "grown up" time round the table reminiscing about the old days and watching films - although deciding whether Die Hard was a Christmas film or not, was a debate!  For the record in my view it's a film which takes place at Christmas, but not a Christmas film.
We give our digestive systems a battering for a few days but it's only for a short period of time and it's ok to let your hair down.  When you come out the other side you promise to be good and if you are determined, it's time to focus on your diet and maybe make some changes.  I'm not into new year resolutions as I think the phrase itself has negative connotations and set you up for failure.  If you want to make changes to your diet or even your life, work out the WHY before you make any plans.  Understanding the WHY is what you should focus on if you want to achieve change.
I'm looking forward to the down time, loads of good food, indulging in some nice wine and catching up with friends.  
I also would recommend you change your running routes, just to get a different perspective on your running.  We do tend to run the same routes and we run  on "auto pilot".  I'm lucky to have the 'braes on my doorstep and what I love is running through the "Big Wood" and finding new routes.  These woods have loads of hidden trails or if you get lost, like I do, make your own trail.  Today was one of these days when I went wandering and I was wading through beds of golden leaves with the occasional very muddy patch.  I just love running with no particular plan in mind other than the total distance that is in my training plan.  I'm enjoying find hidden "nooks and crannies" some of which can take your breath away, literally.  I came across a big set of stairs and this will be great for hill reps although today I walked them.
Enjoy the festivities and keep your training ticking over.  Get plenty of rest because the hard work starts in January.  Talk to your training partners and get them committed to joining you in your goals for 2022.  Having the support of your fellow athletes will raise your game while helping you raise the bar.  As long as you understand the WHY you are on the right path.

Work / life / training balance

Everyone I speak to is feeling fatigued and looking forward to a break at Christmas.  We're all fed up of Covid, Omicron and politicians - think the politicians are possible the most dangerous part!  Hopefully we'll all be sensible and stay safe at Christmas but without living in fear.  Life must go on.  Existing is not life!
This time last year we wouldn't have imagined we'd still be in this position but we've adapted.  Working from home, flexible working and even getting into the office sometimes has been exciting - a bit like walking into a building that's been left unattended and unloved but in the future, the people will return but not all at the same time.  We've been working hard, sometimes too hard and we need to be careful.
We need to make sure we don't run our immune system down either through working too hard or through feeling stressed and this is where the training comes in.  To me during the pandemic, training has been like a safety valve, an escape from the sh1t that we're all dealing with.  Just getting out for a walk has lifted my spirits and even better if I can run with friends, although group runs have almost disappeared.  Just being out enjoying the fresh air and knowing that you are helping your body and mind in a positive way brings a smile to my face.  Even better if I'm with friends to chat through life or talk about what we'll be doing when we learn to live with covid without continually locking down.
Yesterday was our annual club fancy dress run.  We all took lateral flow tests before turning up and kept socially distanced when we met.  The only fancy dress outfit I could get was a skin tight purple morph suit.  It was -1.5 degrees so I don't come out too well in the photos if you get my drift!  But it was wonderful to see my club mates that I hadn't seen in months.  The group split up quickly with people running at different paces and we met up at the half way point before stepping up the pace for the 2nd half.  How I miss running with athletes who make you dig deep to keep up and because I was so cold I ran extra hard which was fun, chasing down my fellow runners.
This time next week, Santa will have been and hopefully you'll have met up with your loved ones and over indulged in food, wine and hugs (safely).  Make the most of it as I have a bad feeling that further restrictions might follow. 
As we head towards the end of another year in a pandemic let's reflect on getting that balance right between work / life & training.  My tip would be don't think of training as separate from life.  Make it part of your life and then all you need to do is make sure you don't allow work to take too much out of you.  After all, life is for living!  Have a wonderful Christmas.

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.