The last few weeks have been great for training as my stats are all going in the right direction. Despite my bruised knees for my falls last weekend my running during the week had gone well. I was tired and want to eat my body weight but that's just an outcome of the training. My legs felt tired and tight so I had booked in a massage at the end of the day on Friday as I had a big weekends training coming up.
On Saturday I headed out for a three hour trail run and had prepared well for it with my hydration and carb loading the night before. 15 minutes into the run my right hamstring tightened up so much so I stopped and stretched it off - very unusual especially my right leg. 5 minutes later I stopped again, It was really tight and I knew that if I continued I was going to injure myself so I walked back. Going up the hills I could feel the muscle straining. I couldn't believe I had a problem especially with me running so well. But in any journey like this you need to expect speed bumps. Something to slow you down. So running is off the agenda for a few days.
An increase in swimming looks like it's on the cards. This morning I swam 3,300m which was 700 more than on my plan but as I wasn't running after it, the extra effort was required. Since coming home all I've done is rest my leg, apply hot and cold and stuff my face with food. I'll be speaking with my coach during the week and assessing this small set back - before it becomes a big set back. As always, getting to the start line is the no. 1 priority especially when I've laid out a small fortune and haven't booked my flights or accommodation, yet!
Sunday 25 June 2017
Sunday 18 June 2017
Father's Day
When out running this morning I needed something to deflect my mind from the sweat dripping in my eyes and the occasional protest from my bruised knees - more about that later. It was my last session of the week and second of the day. The session was a 1hr 23 mins run following a 2.6km swim earlier. I was tired from the long (2hr 45 min) run the day before and it was the hottest conditions I'd run in this year - good prep for the Canyon. And then I remembered it was Fathers Day.
A day to think about your Dad and if you are lucky enough, one for your children to make a fuss over you. My Dad passed away almost 30 years ago and would have been 103 if he was still alive today. He had the physique of a long distance runner but his sport was tennis through which he met my Mum. I began to think, what would he have made of this "madness", as some people refer to it. I concluded that he would have been proud of me pushing myself while raising money for a good cause - Maggie's Cancer Caring Centres. But back then this mid-life craze of ultra multi-day running events hadn't taken off.
Now onto the knees. Saturday was a big run, 26km at Chatelherault. I had no company so there was plenty of "head chatter" going on. On the first lap I caught my foot on a tree root and rather than pull a hamstring fighting gravity, I picked my spot and performed the perfect shoulder roll. No damage done so I continued. On the third lap I wasn't so lucky. Down like a sack of potatoes with two grazed, bruised knees. That kind of fallin the Canyon may have worse consequences I thought! I dusted myself down and finished off the run but I realised that I had fallen due to being tired and not lifting my feet. When I got home I spend the rest of the day eating and resting as I really don't want to lose any more weight. - I'll need some fat to burn off in the Caynon.
Today's run was one of those that you know is going to hurt but one that you need to get through. They're the important sessions and while it was slower than planned, it's done. Tomorrow is a rest day although I will be playing golf!
As for my Father's Day, 2 of our kids are on holiday but our eldest came home and we had a special lunch which made my day. They say "the best things in life are free" and a simple lunch with loved ones made me one happy Dad. Let's close the day thinking of our Dad and the lifetime of memories that makes us who we are. Happy Fathers Day.
A day to think about your Dad and if you are lucky enough, one for your children to make a fuss over you. My Dad passed away almost 30 years ago and would have been 103 if he was still alive today. He had the physique of a long distance runner but his sport was tennis through which he met my Mum. I began to think, what would he have made of this "madness", as some people refer to it. I concluded that he would have been proud of me pushing myself while raising money for a good cause - Maggie's Cancer Caring Centres. But back then this mid-life craze of ultra multi-day running events hadn't taken off.
Now onto the knees. Saturday was a big run, 26km at Chatelherault. I had no company so there was plenty of "head chatter" going on. On the first lap I caught my foot on a tree root and rather than pull a hamstring fighting gravity, I picked my spot and performed the perfect shoulder roll. No damage done so I continued. On the third lap I wasn't so lucky. Down like a sack of potatoes with two grazed, bruised knees. That kind of fallin the Canyon may have worse consequences I thought! I dusted myself down and finished off the run but I realised that I had fallen due to being tired and not lifting my feet. When I got home I spend the rest of the day eating and resting as I really don't want to lose any more weight. - I'll need some fat to burn off in the Caynon.
Today's run was one of those that you know is going to hurt but one that you need to get through. They're the important sessions and while it was slower than planned, it's done. Tomorrow is a rest day although I will be playing golf!
As for my Father's Day, 2 of our kids are on holiday but our eldest came home and we had a special lunch which made my day. They say "the best things in life are free" and a simple lunch with loved ones made me one happy Dad. Let's close the day thinking of our Dad and the lifetime of memories that makes us who we are. Happy Fathers Day.
Sunday 11 June 2017
The return of my running legs
If you go back to my posts at the start of the year, I was struggling with my running. My heart rate was through the roof, I was the heaviest I'd ever been (it's all relative) and I was getting dropped faster than a "hot jobbie" by the group when running. That wasn't a nice time but 6 months of hard work and my running legs (and lungs) have returned. My coach has had me running up to a max heart rate since then. At first it meant I had to walk to get my heart rate under control rather than run. But as time went on I've not had to walk and my pace has picked up almost to the point of where I was pre-ironman last year.
This emphasised the need for a proper plan of action. In the 70.3 three weeks ago I backed off on the run rather than push myself as this would have led to injury and me not feeling the way I do now. It did identify some weaknesses such as my core and my training was changed this week to address this aspect. After the first session I had the DOMS for three days which wasn't fun but the next session wasn't so bad.
It all came together on Saturday when I ran 24km at Chatelherault with my pals. The run was 3.25 laps and different friends joined in at different times which was great in keeping me company. But with "fresher legs" coming on during the run I wanted to maintain a decent pace and not get dropped. I set off at the front of the group and maintained that right to the end while one of the late comers pushed hard. My last 4 km were much quicker as I wanted to stay ahead and although my heart rate exceeded my normal training limit I knew this was doing me good and that my running legs were back - as was a big blister on my toe!
Later on that day I went out for a boozy lunch and a concert with my best friend. We had a great night "dad dancing" to Chic - I'm sure Niall Rogers saw some new moves! It was a late night but at the next morning at 9am I headed out for a 10km run. The wind was strong but this helped blow the cobwebs away. My pace was marginally slower than normal but faster than the goal that had been set. My toe didn't enjoy the run but this was good practice for the Caynon where you have to block out the pain and if I get away with just one blister I'll be very fortunate. This afternoon I've had a long cat nap as my body recovers from the training and the over indulgence of yesterday.
I have the next two days off training but the rest of the week is a heavy training schedule which I'm looking forward to. When you start to feel the results of the hard work it just makes you want to do more. There's 105 days to go and I'll need all of that time to get myself to the level of physical and mental fitness required. Thanks to everyone who is encouraging me and pushing me on my training.
This emphasised the need for a proper plan of action. In the 70.3 three weeks ago I backed off on the run rather than push myself as this would have led to injury and me not feeling the way I do now. It did identify some weaknesses such as my core and my training was changed this week to address this aspect. After the first session I had the DOMS for three days which wasn't fun but the next session wasn't so bad.
It all came together on Saturday when I ran 24km at Chatelherault with my pals. The run was 3.25 laps and different friends joined in at different times which was great in keeping me company. But with "fresher legs" coming on during the run I wanted to maintain a decent pace and not get dropped. I set off at the front of the group and maintained that right to the end while one of the late comers pushed hard. My last 4 km were much quicker as I wanted to stay ahead and although my heart rate exceeded my normal training limit I knew this was doing me good and that my running legs were back - as was a big blister on my toe!
Later on that day I went out for a boozy lunch and a concert with my best friend. We had a great night "dad dancing" to Chic - I'm sure Niall Rogers saw some new moves! It was a late night but at the next morning at 9am I headed out for a 10km run. The wind was strong but this helped blow the cobwebs away. My pace was marginally slower than normal but faster than the goal that had been set. My toe didn't enjoy the run but this was good practice for the Caynon where you have to block out the pain and if I get away with just one blister I'll be very fortunate. This afternoon I've had a long cat nap as my body recovers from the training and the over indulgence of yesterday.
I have the next two days off training but the rest of the week is a heavy training schedule which I'm looking forward to. When you start to feel the results of the hard work it just makes you want to do more. There's 105 days to go and I'll need all of that time to get myself to the level of physical and mental fitness required. Thanks to everyone who is encouraging me and pushing me on my training.
Sunday 4 June 2017
Flying high
Another week in this crazy world. It's devastating how so few can cause so much carnage but we will not allow this to change our way of life. London we support you and life will go on.
Back to normality. The everyday. What, in the absence of a crisis, we do every day - like prepare for 170 miles running in the Grand Canyon in 111 days time!
It's been a great weeks training and the focus has moved to running with no cycling. Two swimming sessions a week allow me to build my core and upper body while giving my legs a rest. I had two days off this week which is a first but this was to prepare me for two back to back runs at the weekend. This approach worked for MdS so I headed to Chatelherault on Saturday for a solo long run - just 2hrs and 5 mins at this stage. The first extended lap went well but it's an uphill finish followed by an uphill start. Usually this has my heart rate near it's max so I try and to take it easy on that section to keep it under control. As I was approach the brow of the hill a strange aroma starting to stimulate my nostrils. The couple walking their dog in front were smoking a "strange substance" (say no more). I couldn't believe it - I floated up the rest of the hill!
I'd no pals to run with so it was also a "mental" exercise as it was the longest run at Chatelherault I'd done so far. In due course I'll be running double that distance and with a weighted rucksack but this is only the start. My post run instructions were to rest, hydrate and eat so I happily obliged. This was necessary for my run today - got to look after my body.
During the week I visited my physio who is delighted with the progress my shoulder (98% recovered) and my foot - the strapping on my leg has changed the way the muscles are working. I also had another sports massage which eased off my legs which were starting to show signs of the hard week's training.
Today's return went well and I even managed to miss the rain. Next week the programme builds including some core workouts. I'm feeling great at moment and I know that this will fluctuate as the training builds up and gets harder. But I'll enjoy it while it lasts but not with the aid of any "strange substances"!
Back to normality. The everyday. What, in the absence of a crisis, we do every day - like prepare for 170 miles running in the Grand Canyon in 111 days time!
It's been a great weeks training and the focus has moved to running with no cycling. Two swimming sessions a week allow me to build my core and upper body while giving my legs a rest. I had two days off this week which is a first but this was to prepare me for two back to back runs at the weekend. This approach worked for MdS so I headed to Chatelherault on Saturday for a solo long run - just 2hrs and 5 mins at this stage. The first extended lap went well but it's an uphill finish followed by an uphill start. Usually this has my heart rate near it's max so I try and to take it easy on that section to keep it under control. As I was approach the brow of the hill a strange aroma starting to stimulate my nostrils. The couple walking their dog in front were smoking a "strange substance" (say no more). I couldn't believe it - I floated up the rest of the hill!
I'd no pals to run with so it was also a "mental" exercise as it was the longest run at Chatelherault I'd done so far. In due course I'll be running double that distance and with a weighted rucksack but this is only the start. My post run instructions were to rest, hydrate and eat so I happily obliged. This was necessary for my run today - got to look after my body.
During the week I visited my physio who is delighted with the progress my shoulder (98% recovered) and my foot - the strapping on my leg has changed the way the muscles are working. I also had another sports massage which eased off my legs which were starting to show signs of the hard week's training.
Today's return went well and I even managed to miss the rain. Next week the programme builds including some core workouts. I'm feeling great at moment and I know that this will fluctuate as the training builds up and gets harder. But I'll enjoy it while it lasts but not with the aid of any "strange substances"!
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