Van life

Happy new year to you all.  Here's hoping you have 2023 and beyond mapped out and are ready to turn the hurdles, that will appear on your horizon, into a form of exercise rather than a challenge!
I'm reminded about a client I was working with who, with persuasion from me, set out some goals for the year.  After the first quarter he was down in the dumps because he hadn't reached his goals and thought the goal setting was "a waste of time".  I pointed out that by having the goals written down he was able to see they were missed and could reflect on why they had been missed and what he needed to do to get them back on track.  If they weren't written down then he may have "thought" he was off track but wasn't sure and couldn't take corrective action as he didn't know what had caused the problem.  Having a plan and someone to be accountable to gives you a sharper focus and helps identify areas that need adjusting earlier.  It's a mindset worth developing.
The biggest change in my training in the last 6 months has been the introduction of daily yoga.  Now before you say, I don't have time for that, I'm only talking 15-25 mins a day and I can do it without leaving my home.  If you haven't got the time for that either get up earlier or stop sitting on the couch watching crap telly that won't improve your life! (sorry if that sounds a bit brutal but we all waste so much time).
I'd generally describe myself as "stiff / inflexible" so yoga is a real challenge to me.  I can now almost touch my toes but yoga is about much more than that.  It brings easier breathing and mental wellness.  With all the punishment I put my body through with my training regime, yoga helps my mind and body recover.  I use a number of podcasts and select the classes that suit my level of "stiffness"!!
But the big news is on Hogmanay we took delivery of a Camper Van!  He's been christened "Scooby" and Beth and I are planning to be away up the mountains at every available date staying over in Scooby to cut down the travel and allowing for some spectacular sunrise and sunset photos.  We will be living the "van life" as much as possible as we want to tour Scotland and the rest of the UK before heading over to Europe.  It will all be based around running and you can follow our adventures here.
So an exciting start to 2023 and some tough training in miserable conditions but the days are getting longer and therefore lighter.  Just make sure you are dressed appropriately and you'll survive whatever the weather throws at you.  It always looks worse looking out from a warm dry house or van than it is when you are out there in the elements.  And when you get back, have done your stretching and had a hot shower you will feel amazing and ready for some good food.  Isn't that the best feeling and knowing you have earned the food you're about to consume?
January is a start of a new chapter and you are the author so write the story you want to star in.  Here's to new adventures.

Your 2023 plan

Merry Christmas and I hope you had a lovely time with your family, loved ones and friends.  Now it's time to get back to training!
Normally I wait until a week has passed in the new year before discussing your "new year resolutions" - a phrase as you know that I despise.  It gives false hope that the coming year will be different, the results better.  Well dream on because results don't just happen.  It takes effort, commitment, determination and planning especially when the weather is so dreich (recently confirmed as the most popular word by Scottish Book Trust which says everything about our weather.  Personally I think it came second with the first word starting with F@@@!!).
Today Beth and I were dreading going out into the cold rainy grey day to run 10 x 1 km of progressive efforts.  Do you layer up to stay warm but don't wear the waterproof or do you wear less layers so the waterproof doesn't cook you?  We could just have stayed in and rested, swapping the training session with tomorrow's rest day.  But what would we have done if the weather was worse?  In addition this training session is part of a plan and it would be out of kilter if we hadn't ran it so really there was no choice.  We applied rule 5 - Man the f'@@@ up.
With January rapidly approaching I'm delighted to have the season's races planned as this makes the training plan easier.  I'm working with a new coach who is an experienced ultra runner so the sessions are different than what I've been used to and I'm "enjoying" the variety - bloody tough sessions but I'm sure the results will justify the tears/effort - and that's just the coach!
A few years ago I came across a phrase that has stuck with me. We used to talk about "training to race" - the race gives us the focus and so it does.  But turn it around, "race to train".  Basically the thing that is best for us is our training.  It's that that keeps us healthy and fit so that should be the main element and certainly the one we spend most time on so that's where we should focus.  The race is the icing on the cake.  It's the part we always tell people about afterwards but the secret that got us there, was the training.  And in the end, sometimes we don't complete the race, DNF, and that shouldn't ruin the season.  Up till then we've had a wonderful year of training which our body has benefitted from and we've enjoyed.  We should learn from the DNF and rebuild.
As I push away my plate having had two slices of triple chocolate cheese cake with extra double cream, my thoughts turn to dinner as I burned a few calories off today and feel I've earned the treat.  In the next few days I am sure I'll have the odd glass of wine or three but all within moderation.  Training makes me feel alive and even better when I can do it with my partner Beth as we push each other to the best out of each other.  Despite the phrase "good things come to he who waits..." in today's world  "f@@@ all comes to he who waits, it takes planning and hard work".  Get out there and make it happen.  The answer lies within you.  Here's to a healthy, happy, prosperous 2023 and a few PBs along the way.

The best of both worlds

Unless you have been in solitary confinement you will have noticed we're in full festive season swing.  Christmas parties, staff nights out & catching up with friends and family.  It could seriously put a few pounds on your waistline - this mornings yoga and weights session burned off 300 calories.  That's a generous glass of wine or 6 fingers of Kit Kat if you're into counting your calories.  I actually think in gyms when you finish a session on a machine it should convert your effort into how much wine you can drink or number of Kit Kats you can eat or broccoli!  
But I'm not all bah hum bug or weight watching as we deserve to party at this time of year.  But how do we schedule our training around such a hectic social schedule without giving us a steep uphill battle in January to shift the tummy?  It's a balance.  Train hard the morning of an "event" and trail light to day after, but still train.  If you can't run at least do some yoga or weights.  You'll definitely feel better from it.
The roads and pavements have been torturous in the last week and I made the mistake of going out thinking they had thawed in my normal training shoes.  It was also a session where I had to put in 3 x 15 minute efforts and I was very lucky to stay upright.  Had I not been set the target I would have turned back after 1 km.
So have the best of both worlds.  Train hard before your night out and light the next day.  Don't fall into the trap of taking 3-4 days off which piling in the food and drink.  The effort you have to put it to burn off the excess it very hard.  Enjoy your Christmas and take care out there.  2023 is just round the corner.

It's beginning to feel a lot like winter!

I'm "back on the horse".  A 53km week of running despite still nursing some niggles.  But it's great to be back running.  Words fail to describe the joy of running.  The temperature has plummeted making each footstep precarious!   Fortunately I got new shoes designed for running on ice and they have kept me upright, so far.
One day it was -4 and despite wearing gloves my hands were like blocks of ice.  When I got home I was too cold to go in the shower and had to jump back into bed fully clothed until I defrosted.  But it's a fantastic time to be out there in the cold, crisp weather and getting longer runs as my fitness starts to get better.
My hammies have been behaving but 3 days ago after the run I struggled to get up the stairs.  For some reason my left leg wouldn't support my weight as I tried to climb the stairs - but it doesn't hurt when I run - granted the terrain is flat.  Today I was at the amazing Pamela, sport therapist, who worked her magic on my leg - bloody painful.  I need a few more treatments and for some reason my left leg hammy and IT band are extremely tight.  But after the treatment I was able to climb the stairs with no problems.  Tomorrow is a well earned rest day.
My training has been helped by running with on a regular basis with Beth.  We both push each other so there is no slacking when we are out for a run.  Whatever the objectives of the run are, we make sure we achieve them.  There are always times when you can't be bothered but when you are training together that never happens.  And she makes sure I do my stretching, yoga and gym work!  We have a very exciting season lined up and the training plan is being designed.  It will be a change from previous years and I'll provide more details in the coming weeks. Take care out there in the wintery conditions but do get yourself out and enjoy some fresh air.

Finding my mojo

You may have noticed a lack of posts over the last 3-4 weeks.  My apologies but I wasn't in the mood or to put it another way, I'd lost my mojo.  It happens from time to time and for me it was due to a recurring injury which meant I couldn't run.  I've been working hard at my yoga to try and help with my dodgy hamstrings but to no avail.  Therefore my training was restricted to some light gym work, yoga and swimming.  But I was missing my running.
I was also busy at work and achieved a lifetime goal of selling my business to set myself up for retirement. I'll be working on for at least two years but the pressure of running the business has been lifted and I can concentrate on the best part of the job, looking after my clients.  I can also start planning for getting a campervan and heading into the mountains with Beth, our favourite place.
A bit of celebrating took place and I also turned 61 so training wasn't high on the agenda.  A good excuse to rest my hammy.
On Friday we headed off to Loch Lomond for a few nights away and took full advantage of the surroundings.  On Friday we headed up to Ben More - it's about as steep a climb as you can get, 1,076 metres of vertical "stair master".  We even went through snow before the top but it was a good test of my hammy and it passed.
On Saturday we walked up Conic Hill which is half the elevation with less gradient.  I had a good "talk to myself" as I was climbing the hill as I realised my "frame of mind" was poor.  I was telling myself I was unfit which then lowered my expectations as to what I could do.  I was just coming through some injuries and was on my road to recovery so decided to "get out my puddle" and get back on track for URR in August.  When we reached the summit we ran down the other side and along the West Highland Way taking the total distance to 14km.  Towards the end of the run I was "in the zone" and running freely which felt amazing.  My talking to was showing results already.
This morning we ran towards Rowardennan along the shore of Loch Lomond as the sun rose.  Stunning scenery and a good leg warm up with 8km covered.  We are so lucky in this part of the world to have amazing scenery and mountains close to where we live.
So I have found my mojo.  By lunchtime I'd signed up for the Glentress half marathon in February and the Full Tilt 58km Ultra in June.  I had already entered the  Manchester marathon in April and have the Ultra Race Romania in August.  The icing on the cake is that Beth will be joining me on these races which will make training much easier as we can motivate each other as if you don't have a training partner, there are a lot of lonely miles ahead.
You can't be on form 365 days a year and your motivation will fluctuate, especially if you are injured.  But we know that when we are feeling fit we feel unstoppable.  Do take some downtime over the festive period but not too long as it's harder to get back on it.  Build it back slowly and get some races in your calendar.  It creates the focus you need. 

Let's not forget

Apologies for the radio silence at my end.  It's been a busy few weeks and getting the work, life, training balance has been hard.
I'm glad to report that after another adjustment by my chiropractor my hammy was good and I was building up the running.  I'd started working on slow running to get into HR zone 2, which isn't easy, but progress has been made.  Even today when I did 10KM at Chatleherault my average HR was 146 which I'm happy with as it's a tough track with 210m of climbing.  That includes not only running the "big hill" (I have a different name for it but it's not printable) and then not stopping to get my breath back.  My heart rate was about 152 at the top of the hill which was unbelievable.  But there was a sting in the tail and in the last 300m my left hammy started to complain so back to the medical team to repair me.  Perhaps I should have walked the BIG hill!
This will mean restricted training but there is plenty to do, just not running.  Gym, stair master, swim, yoga and turbo should allow me to keep my fitness up.
On more important matters, sadly Beth lost a very dear friend to cancer which took her from us far too soon.  We'll say our goodbyes in 8 days time but have the wonderful memories to remember her by.
So when running today through the beautiful Chatelherault on this stunning autumn day I took time to "smell the roses" as they say and realise just how lucky we are.  I got back to my car for 11am and stayed silent for 2 minutes to pay my respects to those brave soldiers who gave their lives so we could enjoy the freedom we have today. Let's not forget.

1 step forward, 2 steps back!

I started writing this blog in 2009 when I decided to train for my very first Ironman competition (Copenhagen) which I didn't think was possible to complete.  The first thing I did was check the cut off time which was either 16-17 hours and I didn't think I could make it but my coach at the time said I'd get sub 13 hours and he was right, by 15 minutes.  I'm typing this blog from my home office and hanging proudly on the wall is a picture of a much younger me going across the line with my three kids.  I really couldn't believe what I'd achieved at the age of 48 nor the journey it would lead to.  It took me a week to process the feeling of achievement but that opened up my mind to what could I really do if I just believed anything was possible.  
If you look back in my blog to then, I posted a blog every day about my training.  I'm sure at one stage I must have used the same title, 1 step forward, 2 steps back but this will happen to everyone when training.
I've really been under the weather since my 50km ultra in the Peak District over a month ago.  I've had nothing more than a cold but it has knocked me for 6.  In the training runs I have done my heart rate has been high, I have felt the top of my chest to be restricted and just out of sorts.  I have tried to tick over with running but it caught up with me yesterday.
I ran on the 16th (1st run back) 8.35km, ran 5km on 18th, joined the club for interval training on the 19th with a total of 9.32km, ran 9.55km around Chatelherault on Saturday and on Sunday was taking it easy when at 6.7km my left hammy gave me a sharp pain.  I was running with Beth and we decided to walk the rest so I didn't do anymore damage.  That was followed by a massage gun on my hammy and a hot epsom salt bath.
So 1 step forward with a good week of running without pushing the pace, and 2 steps back as I need to rest the hammy.  Frustrating but if there is a time of year for it to happen it's now when I'm not racing.  But rather than sit around I will head back to the pool and swim with a pool bhoy to take my legs out of it.  I'll also get to the gym and leave the hammy out for a few days.  I rather suspect it was going back to the "bands" that may have caused the issue.  It's amazing the muscle deterioration in such a short space of time - the gym will sort that but I need to be patience.
The most important thing is to keep a positive mindset and work out what I can do to continue my return to fitness and doing it in a way so as not to injure myself.  Part of keeping positive is trying to decide what races to enter for next year to help prepare me for my "A race".  But as I woke up this morning I felt that "man flu" had really gotten hold of my throat so here's hoping it's short lived.
In the overall picture my man flu and lack of training really isn't important.  There are friends out there fighting bigger battles and every day I appreciate just how lucky I am with my lot in life. so instead of complaining about 1 step forward, 2 steps back I'm going to see it as an opportunity to work out differently. Take care and grab life with both hands while you can.