Tag: Training

If Strava says….

….. I ran a sub 2 hour marathon then who am I to argue?

Went out for a run with a friend last night and it would appear the bike interval sessions I’ve been doing on the bike are paying off in terms of my running surprisingly (or not).

Last night was first time I’ve actually thoroughly enjoyed a run and it not feel like work from the get go in ages. 1k intervals. No idea what pace as I forgot my watch.

I actually think I run better without the watch. Mate had his on tracking interval length but I resorted to tracking on my phone in my pocket.

Stopped it, got in the car then ‘ping,’ form a friend in the group WhatsApp asking my to coach him to a 2 hour marathon. Leaving me wondering exactly what he was on about.

Well turns out I can run through time if the data is true (spoiler – definitely isn’t true!). I have never known any app be so poor at tracking and jumping some epic 5k time hops. Either way, looked impressive but actually wasn’t.

More annoyed though as it was, like I said, first run I’ve properly enjoyed and felt I was getting some fitness back in a while and it would have been nice to actually see the stats! Instead I’ll just bask in the glow of a good run and a nice confidence boost, while digging out and re lacing the new trainers. Thought it was probably about time….

Old verse new!

When riding bikes in winter…

Yesterday was a bit of a shock to the system (in a good way I think mostly). The biggest shock being how unfit I am! Although a few things were against me compared to normal summer riding but still. I am unfit. I accept this. So with this in mind, what else did I learn yesterday?

1. My winter bike is too big for me. This isn’t something new but more a reminder. My spesh was my second road bike and I bought her when I was still quite new to road cycling. I did get her fitted and she is comfy but compared to my ‘summer’ bike, she is huge and my handling skills aren’t as great as a result.

2. My winter set up is a bit retro by current standards. Claris group set, a triple, 9 speed, dork wheel still in place, reflectors still on. Mudguard. White bar tape (height of practicality). I don’t care – she’s pretty reliable and I have previously done 100 milers on her so meh. Saddle could do with replacing. And she now needs a wash. She is also quite heavy in comparison. But I am also heavier. I need to possibly lose some pounds!

3. Layering up in winter is hard. I have enough kit to shake a stick at but always find it tricky. Yesterday wasn’t too bad but couldn’t find shoe covers so had to make do with toe thingys. Cold toes but hey ho. New cycling gloves from Attaquer proved very good though (but also reminder that breaking and changing gears isn’t as easy with gloves or when your set up isn’t as good as on your fave bike.

4. Yeah the breaks on my bike – not the greatest.

5. Cafe stops on winter rides. Spent yesterday wondering if this was a good idea. My gloves had done an excellent job for first 20 miles but taking them off and putting them on again – but damp inside and therefore cold putting on. Issue didn’t last long…. Should have thought about finding cafe we could lock bikes up at and taken bikes rather than sitting outside. Nice day just cold and obviously got a bit cold – to be fair, soon warmed up heading back.

6. Mud and puddles. Just meh. It was quite nice out yesterday and only one driver was an idiot (so pretty good going). Will make me appreciate summer riding more. I’m sure riding in winter is FAR harder physically and mentally than summer.

7. Riding with friends is good.

8. Warming up and nattering at friends after. Also good.

9. Cycling is/can be faffy. Summer is easier – usually. Less layers and I usually have my basics near back door to grab and leave but winter riding? I didn’t help myself as I’ve barely ridden outside in winter for years. But urgh the amount of stuff! And trying to find stuff too. Loaded car up to get to friends to ride from hers – just stuff everywhere. Now need to unload car of said stuff and sort it.

10. And possibly wash bike. I should do this but might have to wait. I’ve a bit of a to do list to crack on with!

11. Did I mention that I am massively unfit? I have my work cut out for me.

More turbo sessions. More cycling outside. More hills.

Roll on spring!

Lost Mojo

It’s January since I last wrote anything. Simply because I have/had lost complete mojo for most things. It’s been a bit of an odd eight months really – and not in a good way. General lack of energy or enthusiasm for anything really and I am sure there are numerous factors, some symptoms of mild depression in there too I think but that’s by the by. Things feel marginally better than they did and I want to actually train and do stuff. I feel more like me than I have for a while. Somethings still aren’t right but it’s going in the right direction. I took the decision to try not to be too hard on myself and just ride it out but it has been frustrating.

Trying to train consistently or even wanting to train has been lacking. I managed to lighten some of my workload (partly) and lighter nights are definitely helping. The fact I am writing this now is a positive sign that things are possibly getting better. Hopefully… we will see.

I just have to stop procrastinating.

Apparently I am running tomorrow. Might even swim too.

Famous. Last. Words.

Starting as I mean to go

‘I might do parkrun in rhe morning’ is something I’m heard to say but rarely actually do . It was brought up earlier in the week and my friends were , quite rightly, disbelieving, however, this morning I did my first parkrun since May 2019.

I’d forgotten just how much of a good thing parkrun is but what was so good this morning was also how little has changed. I think my first park run was sometime in 2015 and I managed at some point to manage a sub 30 minute once upon time..

This morning though, just under 35 minutes, continuous and not horrible. I’ve a 10k this year and a half marathon in May. My usual attitude to running is dire but… with no long distance swims pencilled in for this year and less races, maybe I’ll actually get better at running and maybe even enjoy it…

I just might surprise myself! (and everyone else too)

‘Runner’ – back to basics…

I realised that I had started a blog post ages ago about getting ‘back in to running’ and it had been sat in drafts for ages so I decided to revisit it, only to wonder what I was thinking at the time of writing the two paragraphs that had been sat there. The only thing I’ve kept is the title of the blog post. Deleted the rest thinking ‘what a loada tosh!’

What I really hate about running is that I lose run fitness far quicker than I lose swim or bike fitness. Massively. I can also push myself swimming and cycling to the point of feeling sick, without feeling or thinking it’s beyond stupid. Running is a different entity for me. It also seems to take me a lot longer to gain run fitness again compared to swimming and cycling. Starting again feels like starting from scratch again.

Anyway, I have somehow started to find running marginally better. I started running with a friend on a weekend and it’s kept me somewhat accountable and I have started to feel my run fitness slowly improve and have slowly increased the number of times I run a week too. Small steps.

I have also realised I am my own worst enemy when it comes to running. I can happily swim train on my own, cycling I am somewhat similar but prefer training with people. Running – I really need to run with others to keep me on track and motivated to keep going. So running with one of my friends has really helped and because it is currently low stakes and we are both just heading out to get slowly better – I am enjoying it (and the chat!). It also massively helped my mood after a huge dip in January. I went out with another friend a week or two back post work. It was his slow run day – so we went out – well, his slow easy run was more like speed work for me to an extent but after several months running on trails – running on path felt easier than I expected and I ended up with the fastest 5km time I’ve done in ages. It also made me realise that actually  the slow running is good for me and gave me a bit of a boost in terms of achieving without setting out to do it.

The blog post title refers to going back to basics and I feel like I have – the lighter evenings (which, with the clock changes, will be even better), running with friends, running slow and just heading out really is going back to basics and it’s helping. I have also tried to be more time efficient and I am getting changed to run, at work, and parking up at local woods to go run trail so it’s done before I get home and sit down! Although note to self – carry inhaler!

Maybe I will actually start enjoying running more again. LOVE might be too strong an emotion but small steps – it’s definitely more tolerable than it was three months ago!

Fluctuating Mojo and Lockdown #2

I’d like to say that I have been as motivated during this ‘lockdown’ as I was the first, but that would be a lie.

I am definitely finding it harder this time, partly because I am working more hours than ever so with extra commitments and diminishing light, I can’t ride to work. I can’t really run safely at home during the week really either unless I am willing to bore myself silly running up and down the length of my village (which isn’t all that far). My mood in general isn’t as great as normal either – definitely not as positive or cheery.

So this week, my mojo has really taken a hit and I have had seven days off completely. No spin, no stretch, no pilates, no S&C work – nothing.

And I am refusing to feel guilty about it, like a Twitter follower said, we’re not pros and we aren’t being paid – it isn’t the end of the world (just frustrating). I have, however, managed to get work planned for next week, new work commitments starting so hopefully some more money coming in to start reflecting the hours I am putting in.

On the major plus side – with sales starting – I have invested in a new wetsuit – and when I say invest, it was a large chunk of money but it was money saved specifically for it, so with 40% off, spending £270 on a wetsuit doesn’t seem so bad – just hoping it fits! Nervous and excited! It’s a top end suit and I am hoping I will see a difference compared to my old entry level Huub – which has served me well and got me through some pretty epic swims.

I am going to aim to get some sessions in this week as I am feeling far more organised with work (working for someone else as well as having own business has it’s advantages but equally…. can be knackering!) and I am planning to start some better sleeping habits too. I am also being dragged out for a run on Thursday morning before work – so…. hopefully the dip in mojo is just that – a dip*

*remembered on my run that I want to go sub 6 and a half hours at a 70.3 next September – helped with the last km run home. The view helped too.

Feeling fitter

I am actually starting to feel genuinely fitter and less bloated than I have done for a while. I am not complaining but I think it’s worth considering why and how I am feeling fitter so that when I am feeling unfit I can go back and check!

My last post, I outlined some of the things I was planning on doing – and they appear to be helping/working.

Planning out my week ahead on a Sunday is helping – using Training Peaks alongside my diary. My focus at the moment is getting my run fitness back and developing my strength. So far so good. I am also trying to maintain my cycling fitness (though my endurance is probably a bit shot at the moment) and in terms of swim – I’m fairly happy with that as I am training with my friend and he’s training for an Ironman, he has also changed coach which has mixed things up so it’s all good.

Not putting the pressure on to do longer sessions but keeping things short and sweet as well as feeling the gains, has helped my feel fitter – and that in turn is motivation for keeping going on. I’m probably thinking more about my run sessions in particular and following a plan to an extent too.

I am also trying to cut down on sugar in my tea – I’m trying not eat two hours before bed and I am attempting to eat more ‘whole’ food/less processed food. Trying to eat better is helping, along with keeping well hydrated and trying to develop better sleep habits. Hopefully a combination of these will become more habit.

All the little things are helping I think – although might not be losing weight as such, I am definitely getting fitter! Even TP says so….

Timeless Monthly Planner

It appears that I may actually be training like the triathlete I occasionally claim to be. Wonders will never cease I suppose!

It’s taken a while but I seem to have some sort of routine in place. A change in focus at my PT sessions has really helped along with a few other things. Most of the PT stuff since end of lockdown to September had been geared towards the swim events I was doing – and I had a lot of fun over September doing said events, but my general consistency with everything else was dire. Roll on October….

For some reason, routine seems to have settled a bit, and a shift in training focus and some new found mojo/energy, I seem to be finding some sort of fitness again and seeing some improvements, with only small tweaks too – this in turn is improving my motivation to train. I wanted to record what has been different over the last three or four weeks so that when I have a wobble – which I will, I can revisit and figure out what I haven’t been doing out of the list and see if I can get back on track!

It’s big and it’s bold!
  1. My (Big) Timeless Monthly Planner – I am a sucker for pen and paper and a decent sized diary. I have a huge wall calendar in my office next to the computer which is also highly useful for mapping out my year! In this diary – which I have personally started from October (timeless – it comes blank with 15 months worth of space!) – is penciled in all my planned and booked races. They are actually in pencil too, in case things change!
  2. I have bitten the bullet and invested in Training Peaks – and because I am a geek when it comes to data and stats – I am loving it. I can ‘see’ my week and move things about, put details in about the session and track lots of pretty things and colours! It’s actually kept me some what motivated in terms of seeing my fitness/form/fatigue numbers alter and I am learning to understand them more. I am keeping details of run/swim/bike sets too so I can go back to them and keeping a note of other stuff too on there. It is partly a replacement in once respect to my usual ‘compendium’.
  3. I downloaded the HRV4Training app and paid for it. It feds directly into Training Peaks and as I have been using it for months – there is lots of data now that is actually useful and interesting – I can see proof almost of my improving fitness and can edit to view data stats relating to sport – it pulls across info from sessions from other apps to get a rounded picture. Like I said – I love data!
  4. Change in focus at PT sessions – and the guy I go see for PT too. So this is a combined thing. I started seeing him on the recommendation of a friend who is the least sporty person I know (long story short). Former PE teacher turned PT and a fellow triathlete – so bonus is, he knows what I need to get better from a triathlon point of view and equally – means lots of useful and interesting conversations about training/coaching etc – and its both ways too so never feel I am being preached at either – its always an interesting two way conversation. He had suggested some more HIIT based stuff but I kinda wanted to keep it to the weights and S&C stuff because I have really been enjoying it and reaping the benefits – not just strength (whoop to sumo squats with a 20kg dumbbell!) but my figure and general well being. This is massively motivating, HOWEVER….
  5. I have been suffering with epic DOMS from these sessions but I THINK, thanks to a mate, that I may have found the solution. He gave me a sample of DrinkAmino. Rather than taking whey protein supplements that didn’t seem to be actually helping, I tried one of these samples of amino acids – and rather than have 3 days of DOMS like the week before, I did my PT session and a spin session (that may have helped!) and woke up day after with hardly any DOMS, and I know I worked hard – I am a heavy sweater!
  6. Better understanding of hydration – and using it to my advantage. I have been using Precision Hydration tabs before heavy-ish workouts or post heavy workout as I sweat so much – less light-headness and quicker recovery seem to be the result. So replacing the salt seems sensible. After an online course and a seminar with PH – and from using their tabs – I seem to be in a better shape and able to handle more. Talking of supplements and other such things – I still sweat by Tailwind for running and cycling however, lack of serious endurance events this year – I haven’t used it so much.
  7. Back to Spin and coaching. One of my mates is back running spin classes virtually over Facebook – which means I’ve some routine and I don’t feel like I am training alone, even though essentially I kinda am. I used to not go in real life as it clashed with yoga and was at the end of an already long day. I am over the moon that they are back! Coupled with conversation with PT – shorter, more focused sessions over winter I think will work better for me, to fit around work and other commitments – as I am back coaching swim again! Yey!
  8. Training with friends – so this is an interesting one. I have been swimming with a mate for the last year or so – as it’s easier to commit to going if you are meeting someone – more accountable. What makes this interesting is that he’s just changed his coach and the style/method of coaching too – so a shake up there has lead to a shake up in swim sets – which has brought back some more swim mojo/focus. Not to diss the other sets – some of them I loved! But a different approach/style has definitely had an impact on me in that I feel a bit more motivated at the moment to swim a full set and put the effort in – post last swim event my effort level has been rubbish. Equally, I appear to have agreed to run a 5k with another mate in November and he is much quicker than me – so do need to work on the run fitness….
  9. Smaller goals – I have set a bit of a goal for my ‘A’ race next year but that is a long way off – part of the reason for the paper diary is to record in a quick to view way, short term goals/planning, make notes of what works. At the moment I am just trying to fit in a certain number of sessions – all fairly short but aiming for constancy – so at the moment, two bike sessions, two run sessions and three swim sessions, and either yoga or stretch. Can I keep up constancy and make it habit – especially the running (it appears/feels to be getting easier – by putting less pressure on myself – and just trusting the plan is helping).
  10. Actually feeling some improvement. This stems back to talking to my PT the other week – I’d had a really good session and had been feeling strong right throughout – even admitted that I was suddenly feeling stronger/fitter, and he had noticed too – a small boost that has had lasting impact. Feeling that you are actually improving after making a few small changes works wonders on outlook, attitude and motivation!
  11. Slowing down. I still have a ridiculous commute to work in terms of detours and due to COVID-19, my business is not quite as busy/running as it should – however, silver lining – I have slowed down a bit – some tutoring is online – saving me a lot of travelling time, and my one to ones in real life are now on the same evening – so depending on how things work out – being home more and saying no to a few things but doing more things that I enjoy – whizzing through paperwork in a more focused way – seems to be working out ok at the moment – basically I have figured out some sort of routine. Meditation is actually helping with this and just being more present. I probably could still do to be a bit more organised though!
  12. Recognising I needed a week off work – bit sorry to be heading back to the day job tomorrow.

Now to see how long this will last!

Swim Love and Soul Food

It’s no secret that my biggest sporting love is swimming. It’s something I’m reasonably good at and have no qualms about going training – in fact, its one of the few things that can get me out of bed at 5.30 to go train. Lockdown was a bit rubbish in terms of 3 months of no swimming and what with swim events pencilled in, I was like a child at Christmas when I got back in a pool – despite OW swimming for several weeks in the run up to it!

Anyway, last few weeks I’ve been a bit, well, not so much in love with swim as normal. Don’t get me wrong, I have been loving training and being back but there has been a sense of something not being quite there – missing the challenge/goal – not sure, but that changed this morning.

Background first though because it has been an epic weekend overall… Three or four weeks ago, one of my also-keen-swimmer/triathlete mates asked if I was doing Coniston Epic Swim again. Five minutes later, ‘Yes!’. This then resulted in me texting another mate to see if he was in too. ‘Yep, count me in!’. This is what happens. Like a snowball. Accommodation was sorted. Work was sorted. All systems go.

Arrived in the Lakes, in Coniston to be precise, sometimes on Friday evening. Alcoholic beverages were consumed (much to my mates amusement and my lack of a proper tea….), cake was eaten and many laughs were had. Saturday arrived and with it the most glorious, sunny, hot day. I sat nursing a hangover while the others planned. Which then resulted in a walk up a very large hill in the sweltering heat but equalling in some good quality soul food and some stunning views!  ‘Pasta party’ tea and a wander down to the lakeside to check just how still the water water and how warm before nightcaps and finally bed – for which I was more than ready! Shattered but happy!

I slept right through to my alarm after yesterday’s efforts, not waking at 5 as per usual. Snooze. Reset alarm. Made myself get up and eat. I am not really a fan of porridge but it was quick and easy. I sat, very quietly and tried to eat. Coupled with some pre-race/event nerves… while the others milled about quite happily. The weather wasn’t a great (rain!) but considering we would be wet anyway, it didn’t really matter!

On to the swim though – Epic Events Coniston Swim – 3.8k of glorious OW Lake swimming. My swim time was at 8.30, a bit later than the others. We had decided best bet was to actually drive across to the start rather than walk – which turned out to be a very wise one. It was still mild despite spots of rain and slowly we got changed and headed to the start. We had separate waves, based on swim times so I was the last to wander down. ‘Covid-secure’ is now the buzz word for events and kudos where it’s due, Epic Events had done a good job with the organisation. Wandering over at the set time meant that we could stay spaced out easily and the briefing had been on Facebook, which we had actually watched, the night before. Swim cap and timing chip collected, flip-flops deposited – time to swim and nerves disappearing and the lake looking ever so inviting.

OMG – the water! For the Lakes – it was truly topical – 19 degrees. No need to acclimatise – and as still as a mill pond. It was better than expected and unlike anything I’d swam in up there before.

This is where the love came flowing back!

Lap 1 – First few buoys/straight seemed to take forever, the first lap even. Obviously turned out to be the fastest but still. I spent the first lap thinking, ‘well, this really is lovely but…’ and thoughts that went through my head included, ‘argh, I’m not going to find my mojo and I’ll get bored’/’I am so hungry (normal swim response)’/’how am I going to do three laps?’/’This is going to take forever’/’OWWWWW MY SUNBURN’ – Yep, epic sunburn on my shoulders.

Lap 2/3 – Mojo well and truly back. My longest swim recently had been 2.7km, the distance didn’t worry me so much this morning, I knew I could do it and was stubborn enough but by lap 2 and 3 I was on a roll. Still having the thoughts about wanting food, but my pace and stroke seemed to just flow and work. Thoughts now changed to food and what I was going to eat later and ‘oooo might actually beat last years time’ as well as ‘oooo the S&C work with Ben is really paying off!’

The warm water and stillness of the lake really was joyous. I was heading for the last corner of the swim course and I could feel that I was actually quite sad that it was finishing – but as I neared the finish line, a quick glance of my watch told me that I wasn’t far off beating my time from last year. I still felt quite strong as I neared the finish – and that felt the wave of disappointment wash over me… but then as I finished, got out, and wandered back to meet my mates, I was grinning from ear to ear. Nothing beats a good OW swim like that. Swim mojo and OW Swim mojo back firmly in place.

And confirmation that I can still swim a reasonable distance in a decent time.

Just as important though – plan was in place for bacon sandwiches for second breakfast.

In my eyes – everything this morning was just a winner.

Roll on Ullswater 3 mile!

Swim Shock!

It’s back!

Swimming is back!

The joys of COVID-19 has meant three months of no swimming. The last time I had a break from swimming was after a shoulder injury a few years ago – some time around back end of 2017 looking back of my statistics.

ANYWAY – last Sunday I donned my wetsuit and went for my first OW swim since September 2019 and my first swim since March 20th.

Now I will admit – I hate the first OW swim of the year, I hate the faff, putting on a wetsuit, the lack of wall to push off – though its just the shock of cooler water usually. Each year it usually gets a bit easier but after 3 months off I was a bit unsure about how poor my swim fitness would be.

Coupled with a good group of mates, we met up to swim at a lake a bit of a way off from home, at North Yorkshire Water Park. It wasn’t as bad as expected but driving in I could feel the usual first swim nerves – but actually this is no bad thing and a good reminder of some of the nerves/anxiety that new swimmers feel about OW.

1400m later, a chat and food – it felt good to be back.

I haven’t forgotten how to swim – and after today’s swim, I still have a bit of speed when I put the effort in.

Today’s swim was shorter – chopper (wind!) and done with no watch or tracking – which, in itself, was quite liberating. I swam alongside a mate who hasn’t swam regularly for a while, chatted with some mates and was reminded why I love swimming – and why its better with mates.

So I’m off back on Tuesday!