Climbing out of the doldrums

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It feels like every post of late has begun with something along the lines of, I’ve not written much lately…  and that’s true.  The truth is I was becoming a little bit befuggled, the winter mornings dark and cool make staying in bed look a lot more inviting than getting up for a run.  Add to that my feeling that I wasn’t making progress, and lack of planning out what I was going to be doing each morning/week and you have a perfect storm of rationalsation that would end up with me waking up in a few months going #$%^ I’m unfit again…

So what do you do when you find yourself lacking in motivation and drive?  The option that I was going with to start off with was to go with it and enjoy my sleep-ins, except that I wouldn’t actually enjoy them, I would lie there beating myself up for not getting out of bed all the while staying in bed…  some might label that a little on the stupid side, the least I could have done was skip a workout and enjoy the experience.  Clearly this work avoidance scheme wasn’t working for me any more than trying to train without a plan was working for me.  In fact it was beginning to feel like the photo above – well and truly out of control and in danger of crashing down.

Clearly it was time to bring some structure back to my training and to this end  I have engaged the services of local coach Mark Sutherland.  For those of you who have been paying attention to sport in NZ over the past 20 years you may have come across his name before, making his name coaching Ian Ferguson & Paul MacDonald back in 1987, Mark has continued to coach a number of international athletes to world acclaim.  needless to say I am far from the dizzying heights of olympic gold, but the skills and rigor that Mark has provided over the past couple of weeks have already shown me that I made the right decision to enlist his aid.

Having a plan laid out each week has made getting up in the dark that little bit easier, and having someone other than myself to explain why I chose the duvet rather than the pavement to is definitely a great motivator.  The plan Mark presented me with has added some much needed variety to my training while not increasing the volume overall.

After my first full week on the new programme I am already feeling the effects, I’m definitely working harder than I was before and I am seeing some improvement already, some of this is possibly due to having a bit of a break and then getting back into it with renewed vigor but I can already feel myself getting a little bit faster and stronger.

Its going to be an interesting few months coming up, I am traveling for work quite a bit so I’ll be training in some new places – new roads to ride and paths to run.  The weather is getting a lot cooler too so I am having to work out just what gear works when its below zero.  All I can say at the moment is that I need some gloves…

The first weeks training

Saturday – Bike 32k, Run 7k

Sunday – Kayak 14k

Monday – Ride 22k

Wednesday – Run 5k, Ride 13k

Thursday – Run 9k

If you want to contact Mark you can find him on his website http://www.thegoldmedalzone.co.nz/

 

Sometimes you just have to hit snooze

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The astute among you will have noticed that I haven’t been writing as regularly as I normally do, I would love to say there has been a great reason for this but I’d be making stuff up…

It has been a fortnight of ups and downs,  with some pretty awesome training followed by some repeated hitting of the snooze button.  I even got to run in a different city as I was away for most of last week for work in New Plymouth and managed to get a ride and a run in a new city.

Working away from home is a double edged sword really, I always enjoy the solitude but miss Jane and the kids, and having a new city to explore is always fun, but not having anyone to share the discoveries with makes it a somewhat Pyrrhic exercise.   All that aside the New Plymouth coastal path walkway would have to be one of the best in the country and made my morning run and cycle a really magical experience.  It has to be said running along the coast is one of my favourite ways to start the day. Well favourite active ways to start the day, lying in bed with a good book and a decent coffee is still my all time favourite way to start the day.

I have also been logging the k’s on my long runs with an 18k to follow up my easter run of 15k and then an almighty 23k last weekend.  The 23 was probably a bit soon, not so much in distance, but the route I chose was uphill for almost half of the distance, I would have actually been better to have run it in reverse, at least that way the climb would have been short and sharp followed by a long descent.

So all the training has been going quite well – hitting the 23k milestone was pretty awesome, its just over the half marathon distance and only 10k short of the C2C mountain run.  Extrapolating from my run I figure the mountain run should take me somewhere between 4 and 5 hours, so I’m happy with that and I still have 290 odd days to get faster and get some more runs in on similar terrain to the actual run.

What about the downs I hear you ask??  Well the extra distances have definitely been having an effect on my body and I’ve been finding it difficult to motivate myself to get out of bed in the dark to go for my normal training runs.  Now I’m not a morning person, but I actually do enjoy the early morning sessions in the dark.  I don’t even mind the cold and rain as long as I am dressed for it, but I just haven’t been able to get up.  Now I know that this is largely mental and getting up is probably the best thing for it, but sometimes you just have to hit snooze.  Training is a combination of putting the body under stress and rest, and I’ve been pretty good over the past 8 months at putting my body under stress but not always so good at the rest part of the equation.

Being a night owl I have found it difficult at times to convince myself to go to sleep early, even going to bed early hasn’t always helped and I find myself still awake at midnight with a 5am alarm set.  Normally I manage to get up and exercising first thing wakes me up and gives me energy for the day, but nothing can hide the fact that I’m tired and need to get more sleep.  So today I didn’t get up, today I hit snooze and slept in for another hour.  And it was liberating!  I woke up feeling guilty because I didn’t go for the ride I had planned, but I felt better than I have for days, muscles don’t ache, brain isn’t foggy from lack of sleep and I’ve been in a good mood all day.

So the moral of the story, sometimes you do have to snooze, and not beat yourself up about it.  I know that its not the start of a habit, because I do feel a little guilty for not going for my ride but I also know that today it was the right thing to do.  I’m pretty sure I’m not over training though its something that I’ve been on the watch for, especially as I have come from a pretty low base it would be easy to push too hard in my attempts to hone myself into an endurance athlete.

So a mixed week, some really high highs, and some middling lows, but nothing that a sleep-in can’t fix.

 

Monday – Bike 30k

Wednesday – Bike 16k

Thursday – Run 9k

Saturday – Run 18k

Sunday – Ride 23k

Tuesday – Run 4k

Wednesday – Run 9k

Thursday – Ride 20k

Saturday – Run 23k

 

Hunting the easter bunny

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A couple of weeks have gone by since my last post, then I felt like I had lost my running Mojo and was a little despondent about the couple of steps backwards that I felt that I had taken.  Well there is nothing like a couple of short weeks and a trip to the beach camping to turn your head around and reset yourself.

Jane and I had decided that we were going to go camping for the Easter holiday this year as we hadn’t had a chance to go camping during the Christmas holidays, so we packed the kids and the tent up and headed to Hahei in the Coromandel for 5 days of relaxation and running.  Well that was running for me, Chicken had some serious K’s to put in on the bike for her training and Jane and Buddy decided to get some walking in as well.

The weekend was looking pretty rubbish as far as the weather went, and on Thursday morning I woke up to the sound of torrential rain and power outages, thought to myself sod this and rolled over and went back to sleep.  I had already done a session on the bike and a couple of hill run/walks on the first three days of the week so having an unscheduled rest day wasn’t the worst thing in the world and my tired legs were certainly going to appreciate it.

We arrived to the beach early Friday morning and had a relaxing day settling into the camping lifestyle.  For us that generally means going for walks on the beach, a good book or 10 and a beer or wine in the afternoon.  There is of course no escape from the rigors of training and on Saturday I went for an exploratory run around Hahei, a town I know pretty well, but have never run in.  The run went really well and I clocked up 7k for the first time in a while without feeling like I was going to die.  A couple of days rest and a change of scenery had definitely pulled me out of my funk.

On the Monday I decided that I would try for a 10k and if I felt good then I could add a few kilometers without too much hassle.  Rather than running later in the morning, I got up as the sun was rising and headed out of town on the route that I had planned the day before.  For anyone who has never been to the Coromandel, it’s hilly…  Like REALLY hilly.  I had planned my route to be as flat as possible but there were still a couple of hills to be tackled, and the flat road I thought I found was actually just a long steady hill for about 3k… but the morning was beautiful and the scenery fantastic, so I stuck at it walking up some of the hills but running the rest and I felt good, really good so I kept going.  I ran through the first hour of my playlist, 8k’s down and feeling strong, so I kept going until I had run through the second hour as well.  There were a couple of stops to take photos and I really needed some more water with me, but I completed 15k in under two hours and felt really great for the rest of the day and the next.  Legs were tired but no injuries or pain.

So it appears that I found my mojo again, silly really it was at the beach, which is where I fell in love with paddling all those years ago, which is why I’m training for the Coast to Coast, because it has a paddling leg.

The rest of the week was pretty good for training as well, a run on the shores of Lake Tarawera while I was away for work was pretty cool and my fastest ever 5k on Sunday was the icing on the cake.  Legs feeling tired but not sore, cycling distance getting up and speed increasing slowly as well.  All in all its going OK at the moment and the end of daylight savings means that my training runs and rides finish in the light.

 

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  • Monday – Run 6.7k
  • Tuesday – Bike 17k
  • Wednesday – Run 6.8k
  • Thursday – Rained off (yaaay)
  • Saturday – Run 7.2k
  • Sunday – Run 4k
  • Monday – Run 15k
  • Wednesday – Ride 21k
  • Thursday – Run 5k
  • Friday – Ride 23k
  • Sunday -Run 6k

Finding My Mojo

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Its been an interesting week, where I’ve begun to question my ability to run.  Basically I feel like I’ve lost my running mojo!  Before my operation a couple of weeks ago, I cut back on the amount of running I was doing to give my Achilles some rest and began to focus on cycling a bit more than I had been, what I had failed to recognise at the time was that it would be four weeks until I next ran again.

Those four weeks have somehow stolen my mojo, and my recent runs have been a real struggle, to the point that I have not managed to complete a single run without some walking.  In fact the first time I headed out for my run after I got the all clear, I was shocked at how much running fitness that I had lost.  Everything felt really heavy and I just couldn’t seem to hit the groove, it was quite disheartening, as I remembered just how it used to feel to run for 40 minutes without stopping while I was walking around my usual morning route.

It’s getting better, I can now run further than that first few runs, but I’m still not back where I was and its a little disheartening.  The fact that I’m recording all my runs on my Garmin watch, means that I am able to see the slow gains that I am making, which is great and definitely helping with the motivation.

On a rosier note I have started putting some hills into my weekly cycling routine and have started doing a 22k hill loop that climbs 350m overall and provides some pretty beautiful views as well when the sun starts to come up.  And its these moments that keep me getting up at 5am so that I can get the run or ride in before work.  The getting outside and “doing it” is really good for my sense of well being, even if its absolutely rubbish for the amount of sleep I’m getting, something that I am going to have to address, but a lifetime of being a night owl is not going to get overturned in a few months.  Still I do have to get used to going to sleep sometime between 9 and 10 because everything I read tells me that sleep is realllllllly important for recovery.

Finally I actually won something this week! Not a race, but I won a supply of EM’s power cookies from a competition that I entered on Facebook.  They’ve not arrived yet but that was a pretty excellent way to start my weekend.

Shawn

  • Monday – Ride 22k
  • Tuesday – Run 6k
  • Thursday – Ride 17k, Run 6k
  • Saturday – Run 5k
  • Sunday – Ride 31k

 

 

Hello Darkness…

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Last week was two weeks after my operation and I was officially allowed to start exercising again. Taking an enforced two weeks off was harder than I thought it would be, I actually missed going for a run or a ride, something that if you’d told my unfitter self at the beginning of this crusade I would have scoffed at you!

The first week of recovery was pretty much spent taking it really easy and either sleeping or doing things that didn’t require much energy.  That meant that I read a lot, got quite a bit further through Fallout 4 and caught up on a lot of sleep.  During the second week however, as I started to feel better and was able to get around easier without feeling like I had already run 5k with each set of stairs, I started to get the urge to “just go for a quick ride or run.”  I did resist the urge to go, I was under doctors orders and having been through this surgery before I knew that the appearance of feeling better was a bit of an illusion for the first couple of weeks.

Finally the day came when I was able to get back on my bike again, but those two weeks off had changed the experience somewhat.  For a start it was dark, and I don’t mean the sun will be up soon, its starting to get light dark.  I mean holy moly, I can’t see my hand in front of my face dark.  Luckily I had picked up a cheap generic CREE bicycle front light, which makes it like riding with car headlights, plenty of lumens to see and be seen by.

The other change was the drop off in fitness.  It wasn’t a huge drop but it was noticeable, legs ached a bit more than they had, and times were a bit slower.  I’m not really too worried about that, the first ride was intentionally slow and I kept my heart rate about 10 beats lower than I usually do my aerobic training at to ensure that everything is still working as intended.  Riding in the dark was slightly surreal, there are even fewer cars on the road than there have been in the past, but the blinking lights of a cyclist about half a kilometer almost ruined my resolve to have a slow recovery ride as I repeatedly had to kill the urge to catch up.  Luckily the slight reduction in fitness made that choice ultimately easy to make as I would have never been able to maintain the pace necessary to catch the unknown cyclist up.

Of course now that I had the green light to start exercising again I decided to ease back into it, so a ride on Wednesday followed by a gentle 6k on Thursday morning.  Running in the dark was really cool, although I tended to stick to the flatter sections of the road and keep off the rough stuff in the light of my headlamp.  I’ve been looking for a high visibility running vest, but the local offerings are a bit thin on the ground so I’ve ordered one off the internet.  I do struggle with running and cycling kit that isn’t highly visible, especially the winter stuff.  Even in the best weather its better to be able to be seen, and with modern coatings I shouldn’t have to look like I’m straight out of the 80’s in flouro.  (now there’s an  image – me in headband, arm bands and leg warmers and lycra all in flouro…  the best thing is that you can’t unsee that image now muhahahaha)

The run was hard, I really struggled to keep going and it wasn’t until I looked bck at my training log that I realised that it was a month since I had last run.  I had forgotten that I had stopped running to give my Achilles some time to heal.  The good news is that I had no Achilles pain at all, the exercises and rest had done their job, unfortunately every running muscle was calling out in pain for the next couple of days.

Friday I went for another ride, another relatively slow one to just turn my legs over and work some of the ache out of them.  The ride was pretty uneventful except for the rain that started the minute I left the house and stopped about 2k from home.  Signs of the months ahead and an indicator in what clothing I’m going to need to get to ensure that I can continue to train through the upcoming winter months.

  • Wednesday – Ride 17k
  • Thursday – Run 6k
  • Friday – Ride 17k

 

 

Getting old and creaky…

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Regular readers will notice that I’ve been a bit quiet of late, partly that’s because I’ve been recovering from an operation, partly because I didn’t seem to have anything to say. (Those who know me personally know that this doesn’t happen very often)

My last week of training went really well, I managed to get in all the rides and runs that I had planned, and my Achilles were getting back to normal thanks to my physio and my exercises.  On the weekend I did my longest ride yet, which was great even if it did highlight that I need to look at a different seat, or at least harden my butt to the one I’ve got 🙂

Last week I went into hospital for an operation on my heart to fix (hopefully) the electrical issues I have once and for good.  While that sounds fairly major, it’s the third time I’ve had it (its hard to get a good surgeon these days) and I have been awake during the operation the last couple of times.  It’s actually quite surreal watching your heart on the screen as they operate.  Note this is a keyhole procedure, I’m looking at a computer monitor, there is no blood.

The downside of the operation is that I’m not allowed to do anything strenuous for two weeks afterwards and I’ve checked, this includes running and cycling.  So for the time being, I’ve just got to take it easy and keep up with my calf stretches and some other core work that I’ve been doing to counteract 25 years of sloth and gluttony.  I have been amazed at how much strength my body has lost and starting to get fit again has really highlighted just how it is so easy to kid yourself that you are more active than you actually are.

On a lighter note, I also hit 92kg and 5kg of weight loss.  I’m still not at my target weight but I am on my way and losing the weight is a great motivator.  Technically I’m still overweight with a BMI of 26.9 but I am now closer to healthy than I am obese!

  • Monday – Bike 17k
  • Wednesday – Bike 17k
  • Friday – Bike 17k
  • Saturday – Bike 35k, Run 5k
  • Monday – Bike 17k

What a weekend!

WP_20160120_06_01_17_Pro_LIWhat a weekend!  I watched the live stream and GPS tracking of this years Coast to Coast competitors with a mixture of fear and awe.  The winners of each of the respective races and sections were extremely humbling, the sheer pace they set absolutely staggered me – I’m not sure I’ve ever been able to run/bike that fast let alone do it now, it was truly inspirational to watch. Full details of the winners etc is available on the Coast to Coast website.

It would be easy to get discouraged by these seemingly inhuman feats of speed and endurance, but what really inspired me this weekend was the photos of the rest of the competitors, the average men and women who had decided that this was the year that they were going to test themselves like they’ve never tested themselves before.  Their photos, looking tired but happy along the course, really reaffirmed my decision to compete next year.  The oldest competitor this year has nearly 30 years on me, if he can do it then so can I.  So to all the athletes who competed this year, I salute you and thank you for the inspiration to keep going.  I’ll be going back to look over those photos again and again as the next 12 months roll past to give me a shot of inspiration and keep me on track.

This week training was a little sporadic – there’s no real excuse other than I just didn’t feel up to it.  I was originally planning on a combination of cycling and running but after Wednesday’s run I flagged the run for the rest of the week because my Achilles are still not 100% and I want to nip this in the bud before it sidelines me later in the year.  I did manage a new cycle route on Saturday, the weather was pretty warm but I decided to alter my normal route and go up Te Miro hill.  Te Miro is a slow steady climb over 4.5 kilometers with an elevation gain of 150m and its a long slow (well mine was) grind.  This was my first attempt at this route and I was happy to reach the top/school without stopping.  I did stop at the school and have something to drink and eat, and a well earned rest.

From there I carried on across the top to the hill that I normally run up and came down that hill (which is much steeper than Te Miro)  All in all I climbed a total of 350m on my ride that day and my legs were having a bit of a moan by the end of it, but the euphoria of actually riding a route that I had once thought of as unachieveable was pretty damn good and a great way to finish up a week that had felt a bit hum drum in the training stakes.

Tuesday – Ride 16k

Wednesday – Run 6k

Saturday – Ride 23k

 

It’s all a flutter

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I’ve been on this little get fit trip since the 13th of September, just after my 44th birthday.  I had been thinking about doing the Coast to Coast for some time, mainly for an excuse to actually get off my butt and do some exercise but also as its always been a race that I’ve looked at and thought that it would be great to do.  It involves a kayak – that pretty much sold it to me.

The getting fit and losing weight though that was really prompted by my cardiologist who said I needed to lose at least 10kg as there had appears to be a correlation between BMI > 28 and Atrial Fibrillation which is something that I have lived with for the last 12 years.  All has been going really well and I’ve not had an episode of arrhythmia since just before my birthday and I have been slowly but steadily losing weight, heading back into the “normal” zone of BMI and back to the weight that I remember myself being.

Well last week that all came crashing down, and my heart once more had an arrhythmia, worse it was brought on by a combination of forgetting to take my medication before my run and (probably) dehydration…

After the previous week of cycling to give my Achilles a rest and my big walk on the Saturday, I decided that as we had the Monday off that I would do a bike ride then a run, which would be the first time I trained two disciplines in one day, back to back.  I started out a little later than I would have liked, hey it was a lovely long weekend Monday, I felt I deserved a rest.  So heading out for the ride at at 9:30 I put in a reasonable time for my usual 17k loop ride, then got home, changed and drank a good litre of water before heading out for a 10k run.  Halfway through the run I noticed that my heart rate was not behaving like it usually did and when I returned home I realised that it was indeed out of normal sinus rhythm.

I’ve been dealing with this for over a decade, it should probably be scary, but its not, its annoying and I will do anything I can to avoid going to the hospital again… So I did my normal routine of things that will put it back into normal rhythm.  THEY ALL FAILED… Ugh…..

So Tuesday morning I headed to the emergency room where eventually I was rebooted and headed home to get on with living again. Now when I say rebooted, I mean just that.  Like a computer, if you turn the heart off momentarily it will restart itself back in a normal rhythm – this is done under light sedation so I don’t actually see myself jump the way they do on TV, its quick effective and I can then get on with normalcy.

Needless to say I didn’t run/ride on the Tuesday or Wednesday, I did get a good hill day in on the Thursday which kept a really good eye on my HR during my run.  On Saturday though I headed out for another run and just crumpled, the couple of niggles that I’ve been working through seemed to have flared up and I just couldn’t seem to make any headway, every time I’d start to run it just seemed like my body was slamming on the brakes.  I headed back home without really even getting a sweat up.

All in all it was a bit of a rubbish week training wise, the heart thing obviously had more of an effect than I thought – both physically but also mentally, but there is only one thing for it and that’s to get back on the horse that threw me, albeit with a renewed sense of caution.  The rest has actually done my aches and pains well though as they’ve had time to heal themselves.

Training last week:

Monday – Bike 16km, Run 10k

Thursday – Run 6k

 

Shawn

 

Ouch, that hurt…

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Last week I had a nice reminder that I’m getting on a bit, don’t get me wrong, I’m not old, but the halcyon days of my youth have become a gilded memory and my body is starting to remind me in subtle and not so subtle ways that I can’t quite perform at the levels I remember.

I was really happy with my 10k effort last Saturday and I felt good all things considered so on Monday I went for my normal 40 minute run, but I thought it was time to add the hill back into at least one of my weekly runs.  After all the Coast to Coast mountain run is 33k’s long but involves 800+m of elevation gain, so it makes sense to me to make sure I train on hills to get myself ready for the actual event.

Monday morning I woke up still a little stiff from the weekends long run and my Achilles were still a little tight, but I walked them loose before I began my slow run – 25 minutes up and 15 down – I actually had a good run, although it was well off my flat pace but I was definitely fitter and it was easier than the last time I had tackled the hill. (10 weeks ago just before I started the couch to 5k series – time really does fly when you’re pounding pavements) However on Tuesday morning my Achilles were really stiff and I was not as mobile as I should be.  Luckily I had an appointment with Laura my physio who had already been treating my stiff Achilles.

Laura took one look at me hobbling into her office and pretty much said “no more running for the rest of the week” To be honest, that was the best news out as it had gone beyond stiff and was fast approaching quite sore, I could ride my bike though so that meant that I could still get some training in.  Laura worked some of the tightness out of my calves and Achilles and sent me off with some more exercises to help with my underdeveloped calf muscles. (That’s what happens when you stop walking everywhere and only drive)

So for the rest of the week I had a welcome change of cycling instead of running, I cycled for the same duration as I normally run, and we’re lucky enough to have a 17k loop that takes me just on 40 minutes.  The riding and exercises to work my calves definitely helped my Achilles and by the weekend I had no pain and could blast out the exercises I had been given a lot easier than in the previous weeks.

Finally on Saturday I decided that even if I couldn’t run I was going to get some K’s in, so the dog and I walked up the hill and then continued on for a few more K’s enjoying the views and the sun from the top of Maungakawa.  We walked the majority of it but there was some running once we were on the top and everything was limber and pain free, it felt good to run a few K’s and Zoe (the dog) really enjoyed it as well – I’m going to have to take her out on a few of my morning runs as well.

All in all a good week, even though I was not running for all of it.  The biking was a nice change and a reminder that I also have two other disciplines that I need to work on.

The week that was:

  • Monday – Run 6k
  • Wednesday – Ride 17k
  • Thursday – Ride 17k
  • Saturday – Walk 14k

Two Weeks Holiday

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I’m back at work again after two glorious weeks off in the Wairarapa at the bottom of the North Island of New Zealand.  I do have to apologise for the tardy postings while I was away, I had written the two articles that went out the other day and scheduled them to publish at intervals while I was away but something went wrong and for some reason they never published.  To make it worse I then published them in the incorrect order – never mind, I’m sure the 15 of you who regularly read the blog can work it out.

The holiday was great – the weather was a bit windy at the beginning, but nothing a crayfish and some fish couldn’t help.  We were pretty  much completely alone in our little bach on the beach, with beautiful sea views and empty farmlands all around.  I was excited to be somewhere different to go for a run and explore.

I managed to get 3 runs in a week as well as some hiking and kayaking – although the kayaking was in a sit on top fishing kayak, not a sea kayak or multi-sport boat.  Still I figure that at this stage any paddling will help to build kayaking muscle and I needed something a bit more stable to drop the cray pot with and fish from.

Once the weather sorted itself out the days were hot and sunny with beautiful sunrises and cloud free skies, the temperature was hot and the best time for any exercise was either first thing in the morning or at Gin O’clock – needless to say I was running first thing in the morning.  Behind our bach was a big hill which Chicken and I decided to climb on one of my rest days – we followed a ridge line up to the summit of the hill, a short 4k round trip, but the 250m elevation in the mid-morning sun made it a bit of a chore, not to mention that my 15yr old step-daughter is Waaaayyy fitter than I am.  To add a little insult to injury, Buddy had decided to race us to the top and came directly up the front of the hill – a far steeper and direct route.  We won, but only just.

As for fitting in training, well I had week 8 and 9 to complete which were to be 28 and 30 minutes of constant running, which to be honest I had already been doing the week before.  So while I finished the podcast series I was already running for 30-40 minutes by the end of the holiday.  The NHS Couch to 5k series has been really good for me, it forced me to pace myself as my fitness increased and made my progress much more linear than it had previously been and is a really great way to get yourself running.

The long lazy days were perfect for pushing out the length of my runs, with no real calls on my time and the ability to have an afternoon snooze, it just felt right to push my run duration out to 40 minutes.  Needless to day the distances covered while on holiday are a bit longer than I’ve been doing in the past, but I’ve felt really good about the additional distance and my body seems to be ready to stretch the distances I’m running.

On Saturday I felt like I was ready for a new challenge and I decided to go on a longer run than I had done previously, so I readied myself for an hours run and decided on an appropriate course and set off.  I was listening to an audiofuel podcast of 160bpm music and monitoring my heart rate as per the Maffetone method and busted out the 10k of my chosen route in a little over an hour, not bad considering my Round the Bridges 6.5k was 52 minutes.

Holiday Training.

Week 1

  • Tuesday – Run 6k
  • Wednesday – Walk 4k
  • Thursday – Run 5k
  • Friday – Paddle 8k
  • Saturday – Run 7k

Week 2

  • Tuesday – Run 7k
  • Tuesday – Paddle 5.6k
  • Wednesday – Paddle 6k
  • Thursday – Run 6k
  • Saturday – Run 10k