tag:blogger.com,1999:blog-91782322387024722152024-03-05T07:53:41.041-08:00Never been a runnerDale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-9178232238702472215.post-76279128459190262312018-05-13T06:42:00.002-07:002018-05-13T06:42:55.215-07:0050th post; sweep-up. Whats next?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxBcu0XVvaJvnoXiz9-Bv7F6QvQtCkdY1SpU0QlymlmanO0TQwTgUjG0_ZmB3swKhey8Y794387Ndq4Eq1yGKBCuTdF-S_fkTjRAfNemyF-G3SKJkLIFPP99XL-CJnznUJEHA1hUiwAQ2s/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxBcu0XVvaJvnoXiz9-Bv7F6QvQtCkdY1SpU0QlymlmanO0TQwTgUjG0_ZmB3swKhey8Y794387Ndq4Eq1yGKBCuTdF-S_fkTjRAfNemyF-G3SKJkLIFPP99XL-CJnznUJEHA1hUiwAQ2s/s1600/images.jpg" /></a></div>
<br />
Only 3 weeks ago, I had intended on this, my 50th post, being my last. Indeed, two weeks ago, after finishing the Highland Fling Race on such a validating high I was happy to confine my running to the annuls of history and move onto something new. However, following the posting of my subsequent, alternative race report I've been left with a quandary.<br />
<br />
As the years have passed, I've been told on and off (by those close to me) that I have a talent for writing. And whilst that is comforting, the lack of feedback from the forum I have been trying to help has led to conclusions that I've been writing for myself alone.<br />
<br />
A feeling which has been heightened over the years by witnessing individuals taking my written advice and passing it off as their own and by others taking and offering not so much as a thanks in return. I've even had the indignity of a colleague taking stories of my life and passing them off as his own when writing to the 2012 Olympic committee - an event which led to him being awarded a period with the Olympic torch! <br />
<br />
These parasitic individuals are an inevitability in life and can seem like a good reason to stop trying. However, that would only be the case if we allowed our self to dwell on the issues negatively. They <i>can</i> provide a cleansing effect.<br />
<br />
The stand-out feedback received of late is that I appear to have dealt with these issues well enough. It seems that I have inspired a lot of good people, the intended audience, and that I should keep writing (because a lot of them want me to).<br />
<br />
My 50th post was always meant to sweep up and look back at my best posts (IMO);<br />
<br />
1. <b><a href="http://never-been-a-runner.blogspot.co.uk/2012/09/ultra-motivation.html" target="_blank">Ultra Motivation</a></b>; what motivates you? Is it time for some internal reflection?<br />
<br />
2. <a href="http://never-been-a-runner.blogspot.co.uk/2012/11/your-walk-talks-louder-than-your-talk.html" target="_blank"><b>Your walk talks louder than your talk talks. However....</b></a>; trying to come to terms with disappointment.<br />
<br />
3. <b><a href="http://never-been-a-runner.blogspot.co.uk/2012/11/the-problem-with-words.html" target="_blank">The problem with words</a></b>; your best qualities shine through at critical times. These are the very same moments that catch out the non-genuine among us.<br />
<br />
4. <b><a href="http://never-been-a-runner.blogspot.co.uk/2012/09/the-four-pillars-of-ultimate-performance.html" target="_blank">The four pillars of ultimate performance</a></b>; my thoughts on a strategy for achieving the most bang for your buck.<br />
<br />
5. <b><a href="http://never-been-a-runner.blogspot.co.uk/2014/02/my-3-tips-for-losing-excess-body-fat.html" target="_blank">My 3 tips for losing excess bodyfat</a></b>; speaks for itself, quite a detailed post.<br />
<br />
6. <b><a href="http://never-been-a-runner.blogspot.co.uk/2012/12/injuries-trying-to-prevent-them-and.html" target="_blank">Injuries; trying to prevent them and what to do when you get them</a></b>; another highly technical post.<br />
<br />
7. <b><a href="http://never-been-a-runner.blogspot.co.uk/2013/01/strength-workouts-for-runners.html" target="_blank">Strength workouts for runners</a></b>; a fairly short but important post.<br />
<br />
8. <b><a href="http://never-been-a-runner.blogspot.co.uk/2018/04/training-for-ultra-with-sun-going-down.html" target="_blank">Fatigue resistance; a key component of running faster;</a></b> a really important aspect of ultra running.<br />
<br />
After mulling it over though, I've decided to keep going, albeit without the pressure I placed upon myself in preparing for the fling. That was a race in which I simply had to achieve my aim despite the many factors that were against me.<br />
<br />
I will now work towards the inaugural Mt Snowdon Ultra 50 which is taking place 22nd September. This gives me a few months to prepare specifically and some time to reflect properly with a view to penning other, more meaningful posts for the future.<br />
<br />
The caveat to this must be my tibial bone spur; its sore enough just walking up and down stairs! I think I can handle the hip and knee pain, the bone spur is a completely different situation altogether and one I don't think my physio will be keen on helping with anymore. The fling <i>was</i> meant to be my last run after all!<br />
<br />
Nevertheless, I want to add more detail to two of my four pillars; physical conditioning and nutrient timing. so hopefully it will work out. If not, if my injuries get in the way so be it. The pressures off now. I hope I can continue to help people though.<br />
<br />
Overall, I'm just relieved that I've managed to come full circle with this chapter in my life. One of my biggest incentives to keep going was to provide something worthwhile for my kids, for in years to come, should I fail to be around anymore, for whatever reason. Contributing positively in life is important to me, as it should be.Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com1tag:blogger.com,1999:blog-9178232238702472215.post-32490554169616132502018-05-02T12:47:00.002-07:002018-05-02T12:47:40.230-07:00Unearthing the Holy Grail; an alternative look at the fling.<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">On Saturday the 28<sup>th</sup> April 2018 I had one of the greatest
days of my life. Having been searching for the Holy Grail for years, this
highest of highs would not have been possible without previously battling
through the lowest of lows.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">From a medical perspective, in signing up to the 2018 Highland Fling
Race, I had committed to the impossible; with my injuries and chronic pain, I
shouldn’t have been able to run a mile never mind 53! <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">A few years ago, I wrote a post called ‘my four pillars of ultimate
performance’, in which I introduced a thread I intended to build on.
Unfortunately, I injured my hip not long after that. The four pillars are; 1.
Motivation, 2, Mental Strength, 3. Physical Conditioning, and, 4. Nutrient
Timing.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Motivation<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In 2010 and 2011, I did the Bob Graham Round and a Winter West Highland
Way; two of the biggest ultra-challenges in the UK, at the time. I also had a
pop at the Highland Fling Race in 2011. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back then I began to tempt myself with the notion that as a novice
runner I might have some real potential. This was to be confirmed with a sub
9hr time in the fling.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Unfortunately, I didn’t perform as intended and battled hard to get it
done in 10hrs 24mins. In the immediate aftermath, I was absolutely gutted that
I had to wait a while for a chance to overcome my failure. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Then the hip injury in 2012 seemed like an unfortunate turn of events.
Following words from the surgeon (wouldn’t be able to run again), it seemed I’d
be joining the ranks of the ‘I could’ve been ……’ gang. That, for me, was an
unacceptable situation. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In the years that followed, I was unable to reflect on my running past
with any real positivity. I didn’t want to face the possibility that I was (and
had possibly always been) a delusional loser. Intrinsically the fire to face my
2011 disappointment has never diminished. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Intrinsic motivation is far more intense than extrinsic i.e. doing
something to satisfy a core need rather than something for associated
adulation. I wrote about this in my post ‘Ultra Motivation’. The need to prove
to myself that I <i style="mso-bidi-font-style: normal;">did</i> used to be a
decent runner has been over-bearing and having that opportunity taken from me
in 2012, seemingly forever, was heart-breaking. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Then in mid-2017, I mustered the courage to go for a 4mile jog, my first
run in almost 5yrs. It was painful but what the hell, I was living with pain
every day since I injured the hip; the pain from the run was bearable. How far
could I push this?<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">And as soon as that glimmer of hope became reality I grabbed it with both
hands and refused to let go; righting the wrongs of the 2011 fling has been
central to every thought process since. My wife will testify to this!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The target was sub 10hrs. 9hrs 59mins and 59secs would absolutely do,
10hrs would not. Sub 10hrs represented a sub 9hrs 30mins run in 2011 which was
my realistic target back then; a point substantiated in my previous post.
However, to touch on it again, in 2018, I found that I was approx’ 30secs
slower per mile for every training run. Not only that, I was also training at
approx’ 5% higher in heart rate than desired due to issues encountered in 2018.
In short, I was fitter in 2011; if I could get sub 10hrs in 2018 it would
represent sub 9hrs 30mins in real terms i.e. relative to 2011. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Mental strength<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">When I first started running, I had heard about the concept of
‘training’ your mental strength and always thought, ‘What, how do you do that?’
<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This is simply one’s ability to cope with and overcome demanding
situations. I’m certain we can agree, therefore, that ultra-running provides a
decent reason to work on our mental strength. I had other reasons and overcoming
chronic pain (if possible) was foremost in my thoughts.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Taking ownership
of your progress;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Anyone who read my post regarding training for this years’ fling would
have noted how monumentally difficult it was. Without going over old ground,
what I will say is that despite everything that presented itself, I stayed the
course, batted away negative periods and refused to complain. I signed up to
this training and if I really didn’t want it, I didn’t have to do it. The whole
period was of my own making. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I <u>had</u> to achieve a sub 10hrs time in the race I was training for and
in my mind the only way to do this was to do the required training. If I
couldn’t manage the bear minimum to scrape a sub 10hrs time, then there would
be no point at all in doing the training. The only two choices I allowed myself
were do it or don’t. Everything else was middle ground and that was a compromise
I refused to consider.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Control as many of
the variables as possible;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This could be mentioned under the paragraph above but varies slightly.
It means getting hold of the right training equipment, creating a challenging
training programme and being able to adjust it weekly/monthly depending on your
ability to adapt, sticking to the training at crucial times and pulling back
when you have too, planning your logistics in advance for training sessions, regular
one to ones with medical practitioners (if as in my case was required), writing
an itinerary for important training sessions (and the race), rehearsals,
negotiating work-life balance with family and employers in advance, ensuring
your nutrition is balanced and timed correctly, remove as many surprises as
possible, etc.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Practice
mindfulness and deep relaxation;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back in 2011 in preparation for my Winter WHW I focussed on this every
day for 6 weeks before the big day. During that fantastic day I felt like I was
floating along the Way, for long periods of time; totally in the zone. I
decided to revisit this technique for this years’ fling.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If you wish, copy and paste the following link into your web browser and
download the deep relaxation mp3 file. </span><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><a href="http://www.nlplifetraining.com/free/download/deep-relaxation">http://www.nlplifetraining.com/free/download/deep-relaxation</a></span><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I have practiced both mindfulness meditation and deep relaxation daily
and found that overall, I am more aware of my surroundings, myself and my inner
most feelings. I somehow connect more with what’s important and am able to
easily let go of things that aren’t. I read a book a few years ago which
claimed through meditation a person could achieve 10% more happiness in their
lives. I swear to you, off the back of that, I am genuinely living the dream. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The benefits extend to ultra-running because you become better equipped at
dealing with negativity, at problem solving on the move and at balancing your
emotional response to situations. For example, <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Dealing with negativity;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> during taper I received an email from someone on the fling medical team
stating that my position in the race was being considered due to my declared
use (my post about training for the fling) of a banned substance (ibuprofen).
The person writing the email probably had appropriate intentions, but he used
negative language, got his facts wrong and even had the audacity to ask me if I
genuinely believed I could complete the distance within the prescribed time
limit.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Ordinarily, this would have jolted me off track. After all, this was
during taper. I should’ve been recovering from weeks of induced fatigue and
trying to get my head in the game. However, I seen it for what it was, ignored
any negative connotations, corrected the gentleman in my reply and provided him
with the assurances he was seeking.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Problem solving on the move;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I set myself with a plan to get to the various checkpoints at the
latest possible acceptable time for a sub 10hr race. Having got to Drymen 8mins
ahead and then Balmaha 20mins ahead, I decided I would take 20mins longer to
get to Rowardennan. Slowing down from Balmaha to Rowardennan might have been
mentally difficult given the huge swathes of people that passed me here, had I
cared about that. But as I’ve said, my motivation is intrinsic. I was 100%
confident in my approach. And so it proved because from Rowardennan onwards I
was not overtaken by a single person again.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My hip started hurting just before Conic. I had planned to take two lots
of paracetamol during the race and needed the benefits to kick in towards the
end of the race. Therefore, 2.5hrs in was not the right time to take my first
two tablets. I decided the tablets would be taken at the 4hr point and the next
two at the 7hr point. Therefore, I simply decided to box my pain and hide it
away (in my head). Every time it resurfaced I put it away. The frequency with
which it resurfaced ramped up conveniently to the 4hr mark!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’ll come onto nutrition later, suffice to say it presented a need for
problem solving on the hoof. As is almost always the case, things happen during
an ultra that you weren’t expecting. How you deal with them can define your
day, quite literally.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Balancing emotional responses;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> stood at 6am, huddled together at Milngavie Train Station car park I
found myself welling up such was the overwhelming emotion I felt in simply
overcoming the hurdles of the last few years and getting to the start line. I
was quickly able to tell myself that the race was yet to be run and to hold it
together until I had at least crossed the finish line. This happened about 4 or
5 times throughout the day and every time I was able to almost instantly seize
upon it and put it away. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Whilst emotion is to be embraced, this type before and during the race
had the potential to derail my concentration and impact on my sub 10hrs target.
This could not be permitted.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Tolerate pain<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Almost every single training session in the build-up to the fling was
painful. It reached a crescendo during what I call the ‘push’ phase in training
(more on this later). <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Essentially, my very last technical training run was at the end of an
80mile training week. This itself was the last of 3 consecutive high mileage
training weeks meaning that I was heavily set with fatigue. That run was
32miles starting in Tyndrum and was an out and back on the Way. Yes, that’s Cow
Poo Ally twice!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The key here was to make the second half quicker or at least the same
duration as the first half. Not only that but because of the accumulation of
weeks of fatigue and pain, it should come close to replicating the finish to
the actual race.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This was my fourth long run on the Way during 2 months of training in
which time I had covered all sections of the 53mile races several times. This
approach to training replicated my preparation for my two biggest achievements
(noted elsewhere).<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">During the race itself, I absolutely flew on the second half of the race
and arguably the tougher sections were where I was at my most fluid; I overtook
an unbelievable number of folks in the last half of the race and my first half (to
Balmaha) wasn’t slow!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Physical conditioning<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">We all train differently so there’s no point in me trying to describe
something that fits all. However, when aiming to fulfil our potential, there
are fundamentals to adhere too.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Working back from race day;<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Carb load; I’ll come onto this later (Nutrition),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Taper; here we aim to get rid of hidden fatigue whilst maintaining high
end (VO2 max) fitness; I suggest 2No HIIT sessions per week (15mins each max’).
There is absolutely no need to do any long endurance sessions during taper.
Some people lack the courage and / or discipline to stick with this then wonder
why they are still tired come race day. <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Push Phase (pre-taper) should be 2, 3 or 4 weeks in duration, depending
on ability. This is not a time for taking it easy in terms of volume. Specific
race adaptations are achieved here, if you get it right.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Having a decent base of fitness. In an ideal world, we would all want a
prolonged base training phase. In 2018, this was not possible for me due to
many unforeseen circumstances. However, I took some confidence from the fact
that at least I wasn’t in a poor condition. Yes, I would’ve liked to train consistently
and at a lower heart rate range, but it wasn’t possible. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Due to how my training panned out in 2018, I contend that a person can
achieve their aims with less than two months of specific training, <u>IF</u>
they have a decent base of fitness to begin with.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Nutrient timing<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Calibri",sans-serif; font-size: 14.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">You’ll have heard the saying, ‘you are what you eat’? Well, being more
accurate, what we should say is, ‘your hormones are affected by what you eat’. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If only it was as simple as that. Clearly, hormones are affected by more
than what we eat; stress, weather, relationships, exercise regime, etc.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If you are keen on trying to achieve your very best as an amateur athlete,
I advise you to seek out the advice of a nutritionist. I did this back in 2012
(when beginning to prepare for the Triple Crown) just before my hip had other
ideas!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Lose excess bodyfat;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> this is the first thing to do. Before working on your fitness, put
together a realistic time frame for losing excess bodyfat. For some, this might
be a year, others 3 or 4 months. This is not a time to be focusing on fitness.
Trust me, it is stressful enough and taxing on the body. Forget trying to get
fit.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Counting Macro’s;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> once you’ve got to your desired bodyfat percentage start experimenting
with daily nutrition whilst building your base fitness. Counting and timing
consumption of your macros is a good daily habit to get into and is a useful
aide memoir especially when working away from home for example.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Having a good understanding of nutrition will help you avoid many of the
commercial pitfalls deliberately placed in our way. Eat more from natural
sources and avoid cheap sugary products at all costs.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Training / race nutrition;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> find something that works but have a back-up plan for when the
unexpected happens. When racing long, it helps to get carbs on board from
various sources i.e. try not to just have the one thing, the body digests fast
acting carbs quicker when they come in different forms. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">You should also understand that the body can only digest 200-240 calories
from carbs per hour at a race intensity similar to that of an ultra. Note, you
do not need to consume protein or fat during the race. Your body (regardless of
bodyfat percentage) has more than enough fat stored. Also, try to avoid foods
with fibre – your body will struggle to digest this during race intensity, so
it will just sit in your stomach until you slow down (or until you puke it up).<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Therefore, your drop bags should consist of products containing medium
to fast acting (Glycaemic Index) carbs. They do not need anything that has fat
or protein in them, unless you’re happy to take as long as you want to complete
the distance (you don’t need that snickers, trust me!).<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Problem solving on the move;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I felt ill a couple of times during the race and it was due to me
eating more than I was able to digest. It wasn’t by much and I was able to spot
the signs pretty quickly meaning I mitigated it straight away. I did this by
taking on board some water and ginger chews; a combination which helps to break
down the congealed mess. The key here is to have the confidence to understand that
you don’t need to eat anything else for a while as you’ll be getting the
required energy from what’s already inside once its broken up.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In my training runs, I liked to eat coconut oil spread and Nutella, white
bread sandwiches cut into fingers with tailwind fluids. I also took the odd
go-gel as an added supplement. During the race, I couldn’t tolerate the
sandwiches. Fortunately, I had some penny chews with me, of different flavours.
<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Despite planning my race nutrition meticulously, I found that I ditched
about half of what was in my drop bags during the race. I am still amazed by
how little I consumed, compared with my training runs. I think this might have
something to do with…<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">carb loading;</span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> a topic many people think they know about but as soon as they say, ‘big
bowl of pasta’, you know they haven’t got a clue. It’s actually really simple
and all it takes to get it right is a quick google one week out from your race.
Do a depletion state run etc, etc. The key for me is that you don’t want to be
weighed down with a bloated belly during your race. All you really need to do
is consume an extra 300 calories from clean carbs in each of the two 24hr
periods back from race day. For me, this was a yoghurt with an apple and banana
cut up and put in. Honestly, it’s as simple as that. Stick with your usual
calorie / macros limit and bolt this on. That’s it, nothing special.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Summary <o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The 2018 Highland Fling vindicated my belief in my former self and for
this reason was life affirming. It was way more than a 53mile race for me. I started
(fell) running in 2008, and apart from the in-between (hip injury) period, I’ve
been on a journey of self-discovery with it. To muster everything I had (and I
don’t mean on the day) to cross the finish line in 9hrs 46mins is down to
thorough preparation in my four pillars of ultimate performance.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The day ranks alongside my greatest achievements given the background to
it. The cherry on top of the cake was my brief chat with Debs MC after the
race. It was a privilege as she inspired me to write my own blog and to keep
going when all felt lost. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If I could, I would kiss each and every person in John and Noanie’s team
of supporters. The whole day was utterly magical and in no small part due to
their immense efforts. If you need me next year, I’m there. I’d love to give
back on the day if I can. All the best.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfqZHE7csPvhi2EfsA9L_XG1U8sMs1KIdjbx2_tP30QZC7k0fyewKUqdLMEUbkV8kVLqaoKJC23cXEgYuqrUDJ6FmnLt5R5DBngIsz06ZtjerI1eht8D9Jb_pIsZ1iuicJ9XOAyfGEK5_/s1600/me+on+conic+18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="641" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfqZHE7csPvhi2EfsA9L_XG1U8sMs1KIdjbx2_tP30QZC7k0fyewKUqdLMEUbkV8kVLqaoKJC23cXEgYuqrUDJ6FmnLt5R5DBngIsz06ZtjerI1eht8D9Jb_pIsZ1iuicJ9XOAyfGEK5_/s400/me+on+conic+18.jpg" width="266" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<br />Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com0tag:blogger.com,1999:blog-9178232238702472215.post-72304278668925021942018-04-06T11:50:00.002-07:002018-04-26T05:19:33.456-07:00Training for an ultra, with the sun going down<br />
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">As I enter a wind down phase in my training, I feel it’s time to share a
story; one of running and life which some of us might relate to; a tale of exuberance
and hope which comes to be thwarted by an undeniable truth. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It also happens to chart the training of someone who has been told by
two surgeons (independent from one another and for different injuries) that
they shouldn’t run anymore. The injuries are;<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Tibial bone spur (2010),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">No right hip labrum (following a failed operation to repair a ‘torn
labrum’ end 2013),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Arthritis to my hip (discovered during operation noted above),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">A lack of cartilage to my right knee.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’ve explained the motivation for attempting this years’ Highland Fling
Race in a <span style="background-color: white;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">recent post</span>.
</span><o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">False resurrection?<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">During the months of October and November last year (2017), I had been running
2 or 3 times a week, doing a bit of weights and dipping in and out of whatever else
took my fancy. So, despite my chronic injuries, by the end of this period, I
felt strong and healthy;<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I had reduced my easy running pace to 8.30 m/m, <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My fat burning efficiency and fatigue resistance were developing,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My longest run was 20miles, my peak week was 40miles, and,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">my resting heart rate (RHR) was down to 31.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I was really looking forward to starting specific training in December,
full of the joys. I hadn’t overdone anything up to that point and no stone was
left unturned in the preparation of the training programme. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Little did I know it at the time but my fitness didn’t progress beyond this
point, for another 16 weeks! <o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">….with best intentions;<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This was to be my best-ever strategy for running an ultra. By the end of
2012, prior to the hip injury which had stopped me in my tracks, not only was I
at a physical prime but my understanding of all facets of training had peaked.
My 2018 comeback relied heavily on putting it all together and simply doing it.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The progressive adaptations to fitness over 5 months of training would
ensure a peak for the 53mile Highland Fling Race, no doubt about it. The first
2 months, December and January, were simply meant as bedding in months. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There would be no immediate uplift in volume or intensity. I would just
sprinkle in a little bit more endurance training – on the indoor upright bike –
to compliment my running which was to be fixed at 3 times per week. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Then to progress in February and March, I would substitute the fitness
gained from the bike work for a bit more time on feet; more running. It was
hoped this strategy would mitigate against the otherwise continual impact on my
body, thereby prolonging my ability to train consistently. <o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The hammer blow; <o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Prior to 2018 I had run on the West Highland Way twice; once during the
Highland Fling Race (2011) and the other during my winter WHW (end of 2011). For
those runs my time for the first 20mile section (Milngavie to Balmaha) was 3hrs
20mins and 3hrs 30mins respectively and from memory, this starting section was straightforward,
and save the up & down of Conic Hill, fairly monotonous. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The intention with this training run (end Jan’ 2018) was to plod to Balmaha
at around 70% maximum heart rate (MHR) and in around the same time as when I
did the full Way. Right from the off, however, I was unavoidably working at a
higher intensity. There were several mitigating circumstances (which I’ll come
onto) but nevertheless, in working harder than intended, I was disappointed to
have finished the run 10 minutes slower than expected.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Truth be told, this session carried more meaning than a simple training
run, there was a lot riding on it. I had told myself beforehand that if it went
ok then then <u>previous two months</u> could be forgotten, confined to the
annuls of non-history. However, a combination of the time it took and the
condition of my battered body in the aftermath confirmed my fears.<o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Those two months;<o:p></o:p></span></u></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Stress;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> right at the very start of December (beginning of the training programme)
something happened at work which provided me with some unwarranted stress. I
averaged 2hrs sleep a night for the first 5 days whilst I dealt with it but by
then the damage was done. It took 2 weeks for my energy levels and motivation
for training to return. In that time my RHR had climbed to 56, despite very
little training.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back injury;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> just as I was coming back to myself (mid-Dec) I hurt my back simply
getting up from a seat at home. Bearing in mind, this was the festive season; 2
sessions of acupuncture were the only thing I could find available; another 2
weeks training were lost.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Cold virus / flu;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> after that and at the end of the year, I picked up what at the time I
thought was a virus. My hunger went through the roof and for 3 weeks, I had
zero energy for training. Prior to this, I had been carefully tracking my
macro’s (food intake) and was consistently eating less than needed, thereby
carefully losing excess body fat. This virus meant that in the following months
I unintentionally trained at a higher intensity than previous - having lost my
conditioning.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Knee injury;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> towards the end Jan 17’, with local forest tracks being inaccessible
due to snow and ice, I injured my left knee whilst on a middle-distance road
run. I wasn’t meant to be training on the road so on top of everything else,
the injury was difficult to take. I was at a low point after this and after
arranging an emergency physio appointment had faced up to the possibility that
I might not make the start of the Highland Fling Race after all. Turns out it
was a collateral knee ligament sprain; a week’s rest and self-ultrasound
treatment and I’d be able to resume training.<i style="mso-bidi-font-style: normal;"><o:p></o:p></i></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Milngavie to Balmaha training run;</span><i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> </span></i><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">it was during this
(discussed above) that I realised my memory of the <i style="mso-bidi-font-style: normal;">gentle</i> West Highland Way was simply me looking through rose tinted
glasses! All off-road training done prior to this <i style="mso-bidi-font-style: normal;">was</i> done on gentle terrain, on forest track roads local to me.
Routes which lacked the inclines, declines and technical terrain found on the
Way. This was an embarrassing mistake. And to compound that a recurring injury
reared its head that day. <span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;"><o:p></o:p></i></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Tibial bone spur; </span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">in 2010, and after months of consultation, I was advised to give up
running due to this injury; the surgeon told me he was unwilling to operate as
it didn’t affect my ability to work. Subsequently, in 2010 I gave up fell
running in lieu of trail running - which seemed to mitigate things, at that
time. Fast forward 8yrs, during the Milngavie to Balmaha run, however, I became
increasingly aware of pain in my left ankle / foot. It’s difficult to describe
but essentially feels like my left leg is attached to my left foot via a
pancake of broken glass. I had trouble walking properly in the days after that
run too. If this was to hamper me until the fling, there would be no fling!<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l5 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Crisis of confidence;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I have records of all training done since 2008 which for 2011 and into
2012 was a good thing in terms of setting targets and realistic training
expectations. In 2018, however, I have failed to match any of my previous /
historical performance levels, never mind exceed. My capacity for cumulative
days of training has also altered significantly. After more than a 5yr lay-off
the comparison with previous training specifics had led to an erosion of
confidence. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I should be clear; I’m not apportioning blame or seeking sympathy here.
I’m old enough to know by now, that if it wasn’t for all that stuff, it would probably
be something else. It’s been unfortunate but that’s life, I had to get on with
the hand I was dealt.<o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Into February;</span></u><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I effectively now had 3 months to get fit for this race, not 5. AND I
was in a worse condition 3 months from the race than I was 5 months from it. Despite
this, I tried to remain positive. I had to accept that I wasn’t going to get to
the start of the fling in the condition I wanted too. So, being in the best
condition <i style="mso-bidi-font-style: normal;">possible</i> would be my
renewed focus. A couple of amendments were needed;<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The tibial bone spur;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> this was a big problem and throughout early February, it was beginning
to have an impact on my day to day life. A quick google found a possible fix –
a corticosteroid injection. Thankfully my physio approved; when I got it done I
found instant relief. Honestly, it felt as though I had been given the left leg
of someone 10yrs younger, it was like Christmas, my focus became reinvigorated.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">New training strategy;</span><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> that Milngavie to Balmaha training run turned out to be a blessing of
sorts - did I mention that I had a brief chat with John Kynaston beforehand
that very day? I decided my long training runs would now all be on similar
terrain to the WHW; no brainer really! To offset these longer (time-on-feet)
training runs, I also had to build in more recovery to my weekly schedule. <o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">And then, an eclipse;<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Over the next couple of months’, the day job picked up. I did 1300miles
on the road one week then worked abroad for the following two. Training was unfortunately,
less of a priority and became shoe-horned into fragments of available time.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In between coming back from a 7hr flight and going away for another
week, I decided I had to squeeze in a 36miler. After all, I had been unable to
do very much in the weeks beforehand and was unlikely to do very much in the following week.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I should have been relatively fresh but predictably, I wasn’t focussed; I
wanted to get back home to catch up with my wife and kids before going away for
another week, the next day.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Usually, long runs tend to be about concentration; my posture,
foot-fall, gait, any little niggles, and food & fluid intake. With about
the <u>last</u> third to go, I tend to find myself transitioning into a trance
like state. This closing section is all about maintaining focus on the
variables mentioned whilst dealing with increasing pain. You can tell when
someone has entered that stage just by the wild, intense look in their eyes. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The 36miler was a circular route and with only the <u>first</u> third done
I felt myself transitioning! It’s irreversible and of course, I decided to plod
on. By the time I had got past half way I had no choice but to battle through
the torture. Again, I was at another low point. In fact, at that time, looking
back I couldn’t recall a time since I started training for this race that I had
been given any reason to be positive. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">As if things couldn’t get any worse, my next long run (the following
weekend) was a disaster; a 24miler with 10miles of mountain bike technical
track to begin with. By the 14mile point I aborted and took a short cut back to
the car. My appetite for battling through yet more overwhelming pain had simply
expired by this point. It was only the second time in my life that I had thrown
the towel in, being reminded of my first Bob Graham attempt – albeit having
been hampered by a recent bout of food poisoning back then.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I had been struggling for almost 4 solid months by this point. Yeah, ok
for the smart Alec’s among us, training isn’t <i style="mso-bidi-font-style: normal;">meant</i> to be easy. But this was something very different. At no
point in the years previous did I ever have to contend with such a rapid onset
of structural fatigue and pain (below the naval); a familiar theme nowadays. Maybe
this was the arthritis? Is this what the surgeon was getting at when he said I
probably shouldn’t run anymore? How was I going to manage 53miles if I could
barely get through 14?<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Fortunately, in this moment, running had again forced me to the depths
of despair. It would have been easy for me to fall back on excuses at this
point but in my gut, I was reminded that they are simply a masked shortcut to
failure. I’ve always maintained that the right path tends to be the most
difficult; there was no other option, I would forge on.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There would be no going away for a few years to be tempted back; my conscience
and failing body would not allow it. No matter what, I would have to find a way
to accept the outcome of the race because I knew in my heart that I had given
the training everything.<o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Finally, a glimmer of light;<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">For those that aren’t aware, the final part of training (before the
taper) is regarded as pivotal in terms of volume and intensity, where recovery
is scaled back whilst the finishing touches are applied. An inability to train
due to illness, injury or work/ family commitments are like death to
progressive adaptations in fitness during this period. If ever there was a time
for consistency it was now.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I have explained why I don’t take paracetamol or ibuprofen, in a
previous post. However, to turn the tide in this training, I felt I had to
become an expert in pain management and to do that, I needed to take every
option available to me.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">When I asked my local pharmacist for advice, he said that I could rely
on any experience running long distances whilst taking painkillers. Back
between 2010-2012, I used to take ibuprofen during long runs and fortunately, a
lack of adverse effects during those runs gave him sufficient confidence to say
that it shouldn’t prevent me from trying it now, in 2018.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The strategy now was to wait until I began to feel the initial onset of
pain (if fresh, this is around the 3-4hr mark) and take 400mg of ibuprofen;
2hrs later, 1000mg of paracetamol and 2hrs later ibuprofen.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Well…you know that feeling when you are cold and catch a sun beam?
That’s what this phase in my training felt like. The warm satisfying glow, you
hope will last a while. And boy did I bask in it. My wife would say I was like
an unresponsive zombie at times (due to the accumulation of fatigue) but what
did she know!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The best I have ever trained in my life was for my Winter WHW (end
2011); granted I didn’t have a daily 2hr commute back then! However, in training
for this challenge I have struggled to match even half of that volume during
the first 16weeks.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In fact, it took a full 16weeks from the end of November 2017 until the
end of the 3<sup>rd</sup> week in March for my fitness to match its starting
point (see false resurrection above). In other words, I’ve effectively had no
base training. As frustrating as that is, I’m at the stage now where I can’t
allow myself to dwell on it. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Nevertheless, my mileage for the last 3 weeks has been 40, 63 and 80
respectfully. Considering I was unable to run for 5 of the 7 days in that first
week (working on a remote island), I’m quite chuffed. Not only that but I have
never run as many technical miles in training as I have the latter stages of
this programme. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In fact, I have run on the WHW 4 times in recent weeks. The last one was
out and back south on the WHW from Tyndrum with my mate Bridey. This was done
specifically to assist with positive visualisation rehearsals. And boy am I
glad I did it because it has brought back into focus just how demanding the
last 12miles are!<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Two minor problems
with this phase though are;<o:p></o:p></span></div>
<div style="margin-bottom: 5.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; mso-list: l1 level1 lfo6; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The volume of ibuprofen and paracetamol I’ve been getting through, and,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo6; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The blood blisters
under several of my toe nails (painful).<o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Race expectations<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’ve always felt I had unfinished business with the Highland Fling Race
having walked in the region of 90mins of my race in the spring of 2011, especially
as I had not trained specifically for it and was carrying an Achilles bursitis
injury incurred participating in a mountain marathon the week beforehand.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back when I was at my best (2011/2012) I set my sights on returning to
post a sub 9hour fling. This was virtually impossible but with a lot of luck I
felt it could happen. Realistically, I knew that sub 9hrs 30min was within my
capabilities. I obviously never got the chance to return, until now.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">A few months ago, predicting I might not reach similar fitness levels, I
set my ‘Gold’ target as 10hrs and ‘Silver’ as beating my previous time of 10hrs
24mins. However, as discussed, it seems I’ve had a bigger set back than
anticipated during the last few months. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The complication to setting these targets is that the route for the race
will probably go low after Rowardennan (technical terrain), for the first time
and in my opinion, this adds close to 10mins to the race duration not counting
the added impact on the body. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There are some
added complications;<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; mso-list: l0 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The quicker onset of pain and fatigue these days,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In 5yrs, my pace
(across all types of runs) has slowed by more than 30secs per mile,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If the weather is
vastly different to training conditions i.e. if it is a hot day.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Therefore, notwithstanding the above, if I run to a similar performance
as that in 2011, it stands to reason that I should finish in around 11hrs;
10hrs 24mins plus 10mins for the low road and 26mins for the added 30secs per
mile. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’ve therefore got
sufficient reason to revise my targets for the race;<o:p></o:p></span></div>
<div style="margin-bottom: 5.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; mso-list: l6 level1 lfo7; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Gold; sub 10hrs 10mins i.e. the equivalent of sub 9hrs 30mins in 2011.<o:p></o:p></span></div>
<div style="margin-bottom: 5.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; mso-list: l6 level1 lfo7; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Silver; sub 11hrs i.e. beating my 2011 time in real terms.<o:p></o:p></span></div>
<div style="margin-bottom: 5.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm; mso-list: l6 level1 lfo7; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Bronze; I feel just by getting to the start line in 2018 I’ve already
earnt this!<o:p></o:p></span></div>
<div style="margin-top: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-top: 0cm; text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There is just one other caveat to all of this though. Given the journey
I’ve been on over the last few months, I feel it would be remiss of me not to
consider the fact that pain might play a big part in this race. I’ve therefore
decided that if I get to the end of the first stage (20miles) and I’m suffering,
then I will not force myself towards any of my predetermined targets. Instead,
I hope I have it in me to finish the race within the time limits and just try
to soak up the atmosphere of the day. <o:p></o:p></span></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></div>
<div style="text-align: justify;">
<u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Summary<o:p></o:p></span></u></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In announcing a comeback to running towards the back end of last year
(2017), it somehow failed to don on me that I was 5yrs older and had a
different body to the runner I once was. It was a mistake to think I could
simply bed straight back in to where I left off. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’ve been assured by other more experienced runners that laying dormant
for 5yrs was likely to be the main factor for my woes but as I’ve said, there will
be no continuation of this comeback. I’ve put my life on hold for it and whilst
my family and employer have been supportive, my injuries wouldn’t sustain a
prolonged commitment. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If this was simply an age thing, I’d like to think that I’d crack on; 2019
might have turned out to be more straightforward but I’ll never know. It has
become apparent that the 2018 Highland Fling Race will be my final soiree. It also
stands to reason that this, my 49<sup>th</sup> post, will be my penultimate.<span style="background: yellow; mso-highlight: yellow;"><o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">At least now I know for certain where I am though. This <i style="mso-bidi-font-style: normal;">comeback</i> has removed all guess work from
any future running aspirations and oddly enough I feel that is a good thing. Just
a few months ago, I wasn’t sure if I’d even make the start of the race.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This last few months has been a bigger battle than any training I have
ever done, I’ve got my fingers crossed that it pays dividends. Now all that’s
left for me to do is make the most of what sunlight remains.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYX6Is2ayPN-2PdHUZg4bC3tLoZp_8BSj4L7BIhLgcjGdehLCYZEf2e-430FgrJGcMP-UCxhJHgh8yoljle1JrRXtn5oqeBdHk23S0rNoHoRruAmlmX6tfQHon56RHP3nHehVnChWWw1rI/s1600/dholavira-sun-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1024" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYX6Is2ayPN-2PdHUZg4bC3tLoZp_8BSj4L7BIhLgcjGdehLCYZEf2e-430FgrJGcMP-UCxhJHgh8yoljle1JrRXtn5oqeBdHk23S0rNoHoRruAmlmX6tfQHon56RHP3nHehVnChWWw1rI/s640/dholavira-sun-2.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<br />Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com3tag:blogger.com,1999:blog-9178232238702472215.post-13104964387882547672017-12-28T11:33:00.000-08:002017-12-28T11:33:27.037-08:00Fatigue resistance; a key component of running faster<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif;">I read a runner’s blog recently in which he signed off by stating that
if you wanted to be a better runner all you had to do was decide to become one.
His story was a familiar read, full of words, honesty, inspirational sentences
and even brought the odd wry smile to my face.</span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">However, it was also devoid of specific advice. Yes, it was a good read
and yes it resonated with something inside but unfortunately (for me) it was
the opposite of a John Kynaston piece and therefore, a little disappointing.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">We’re here to progress, to move forward, to collectively do better than
what’s gone by. Are we not? How else do we do this in the age of social media,
if not by collaboration? <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In this post, I will discuss leg strength training, how to perform it and
how to incorporate it properly into one’s training regime. I will do so in a
way which will be both detailed and straightforward. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">However, a word of caution, the workout I come to describe here is an
advanced level session. If you gloss over the detail, you will fail to achieve
the consistency and progression it is designed to give you. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Can we
simply decide to become better runners?<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Yes and no. The author of the blog I read seemed to make several
assumptions and provided little substantiation for his opinion. It appears he
has had some success in the short time he has been running and has possibly
overlooked his superior genetics. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">No-one will improve at anything unless they decide too. However, we do
the best with the limits with which we were born e.g. hardly any of us have the
capacity to break a world record in distance running; we can’t simply <i>decide </i>to overcome this hurdle.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">That said, for me (and perhaps for the gentleman in question) the power
of mental strength knows almost no bounds. Where people perceive something as
impossible, it often is, for them. That doesn’t mean that with a different
mindset, in another era, they can’t overcome their greatest of challenges. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Like I said, I liked the blog, it resonated with me. But this post
intends to add a little meat to that bone, if you will.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">What
factors must we contend with?<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Anyone reading this should have a basic understanding of running training.
Among the factors that determine our potential are;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">VO<sub>2</sub> max,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Running economy,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Mental strength,
and, <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Muscle capacity to
store energy.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The training described in this post covers a myriad of factors which
ultimately boil down to those mentioned above. If you have thus far failed to achieve
distances and associated times which are closest to your realistic expectations,
you will begin to from now on if you incorporate these tips into your own
programme.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Fatigue
resistance<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I have a higher than average VO<sub>2</sub> max, a much-lower than
average resting heart rate and better than average overall strength. However, I
have poor biomechanics. Therefore, any personal running performance is
determined by this factor alone.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’m certain there will be many others who like me, have certain things
going for them when it comes to undertaking ultra-distant challenges but who
also have something else with which to contend, that makes the road to be travelled,
less than straightforward.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If you want to improve, you would be well placed to address your
greatest weakness. I can’t get myself a new body so everything I do in training
is geared towards creating a fatigue resistance factor that is greater than (or
at least equal to) the other things I have in my favour. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There are a number of ways in which I try to achieve this;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Leg strength
training</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> - there
are a number of ways this can be gained but as long as you understand how to
appropriately sprinkle it into your programme, you’ll be good. In base training,
it should cover about 20% of your volume and by the time you are peaking it
should take the form of plyometrics. You also need to know that leg strength
gains are lost 10-14 days after a specific session. This post details the leg strength
session I undertake.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Plyometrics</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – by the time I
need to take my training to the next level, I will replace leg strength
training with this, the details of which may follow in another post. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Interval training
immediately following leg strength training</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – after all, we’re training to become
faster runners! By running lactate or VO<sub>2</sub> max intervals with
fatigued legs we give ourselves a supremely high quality workout, one which trains
the muscles and the brain to perform when we need them most.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Long runs</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – I don’t do long
slow distances as one might suggest, instead I run long distances as ‘progression
runs’. So, for the first two thirds of any (long) distance try to run at a 70% (Karvonen
formula) effort, allowing yourself to extend up to 80% on long inclines. Personally,
I am happy to walk for periods of time but only where my heart rate looks like
it is about to extend beyond 80%. For the last third, you should open up and
run within yourself, pushing the pace but not so hard that you blow up. I
suppose there is an element of caution that is required with this. In my experience,
this type of run trains the mental strength associated with running slow AND then
later, that required for running hard when fatigued. One other thing with this,
run these sessions on the same surface you intend to race on.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back to back runs</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – this is running
two days in a row but crucially for the purpose of this post, it specifically
refers to running the day after either a strength day or a long run. It will be
nigh on impossible to treat this type of run as a recovery workout due to the
fatigue you will be feeling from the previous day’s work out. Try not to limit
your effort to 70%. Instead, run freely but try to avoid going over 90%.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Recovery </span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">– this is just as
important as the highest quality training session in your regimen and is
something which only you can decide is an appropriate volume of time. I’ve read
somewhere that a runner should take 5 days off after running hard for 20miles
or so. This assumes we’re all the same. It will depend on your ability and training
history. What I would say is this - the leg strength training I suggest next
really affects muscle glycogen depletion rates. Recovery should consist of
adequate glycogen replacement, rest and a gradual return to training. Personally,
where I do the following workout, the next day I run hard then the next day I
rest. The day after that I will either undertake a recovery run (70% effort) or
if I am feeling well enough, a long progression run.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Leg strength
training<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">A few years ago, I did this training in order to become a better fell
runner. I stumbled upon it quite by accident. Sometimes, we like to revert to
type. I like weight training. I thought I was being innovative by creating a leg
strength training programme. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">But do you know what, it worked. My ability to get up and down hills quickly,
dramatically improved. My mates started copying my training techniques and soon
they were witnessing fantastic results for themselves. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Back then the focus was on going up and coming down fast. In a leg strength
session, I would perform 3 or 4 sets of an exercise before moving onto a
different exercise. This developed strength, as well as fatigue resistance, in
a specific direction.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Clearly the focus is different now (I am no longer fell running);
forward propulsion is more important. Now I perform a set of each exercise
within a complete circuit, taking no rest between each set. My intended peak
workout, is the following circuit which will be completed three times in total;
<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Rack pull (8reps), <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg squat (20reps each leg),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Hip flexor raise (30reps each leg),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg side raise (20reps each leg),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg bench step up (20reps each leg),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Weighted box step-ups (30reps),<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Skipping (80reps).<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">At the moment, I am completing the circuit twice and am up to 14 reps in
the third circuit. The next time I do the workout I will do 15 reps in my last
circuit, 16 the next and so on.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Rack pull </span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">– 6 to 8 reps<b><o:p></o:p></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBF25zcQvY9fAKCzxvTyCWzvfMkiF4UH0hnWvCuENskEE6spafRNlGp9StAKw6OKXQCZt8aDk_znN4B8ZOPzznSqiRhQQro3XCSP8Sm28h6mtdOxlWhQiqGrTIS4Ch03f6s40n7QTIH97/s1600/IMG-20171227-WA0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBF25zcQvY9fAKCzxvTyCWzvfMkiF4UH0hnWvCuENskEE6spafRNlGp9StAKw6OKXQCZt8aDk_znN4B8ZOPzznSqiRhQQro3XCSP8Sm28h6mtdOxlWhQiqGrTIS4Ch03f6s40n7QTIH97/s400/IMG-20171227-WA0001.jpg" width="225" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWim-J8fJP-QDdsBZFOmqbSndSgPpvfOWdlB60hHHlAiEDsP39NzU2OwfMAtHQyO68ac2CXQ2iZe2X-yNQS7544L30S_5GBQSDy17V3-XHaCkmnCLm6QvYNIMcOgSKfivLnpmhGt-Y5_by/s1600/IMG-20171227-WA0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWim-J8fJP-QDdsBZFOmqbSndSgPpvfOWdlB60hHHlAiEDsP39NzU2OwfMAtHQyO68ac2CXQ2iZe2X-yNQS7544L30S_5GBQSDy17V3-XHaCkmnCLm6QvYNIMcOgSKfivLnpmhGt-Y5_by/s400/IMG-20171227-WA0002.jpg" width="225" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Start the session with this (after warming up) which I recently pulled from
some running magazine. It’s a close variation of the deadlift though you don’t
go all the way down. Move straight onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg squat</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 12 to 20 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="background: yellow; font-family: "calibri" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQrd3JjXWrWUDlj23o01Y5q5tBoDYfQ1oRLYdjcN2d8R5mdJDwjxePkVfREnOB4fG6QJyhxr2iXSeMg5cYJW1CmDjebnbbKQMRyKfRw6oNwGldm4J7CRldkItSy2KRzAAoKBUv2sSWY02/s1600/IMG-20171227-WA0003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQrd3JjXWrWUDlj23o01Y5q5tBoDYfQ1oRLYdjcN2d8R5mdJDwjxePkVfREnOB4fG6QJyhxr2iXSeMg5cYJW1CmDjebnbbKQMRyKfRw6oNwGldm4J7CRldkItSy2KRzAAoKBUv2sSWY02/s400/IMG-20171227-WA0003.jpg" width="225" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmk8snY9Lxs6cWwRE_xoZtbc7gCu__3VYl5hYXvOYBxy0PmCotVrR5y2605DkQeOzPDaIdm8802KUXG4BLCid7Kfe42ilLD98s74s1rduhyphenhyphenVdI2k4bgWw_YNPwOBHuzfZ5eJ7cugnw6rr7/s1600/IMG-20171227-WA0004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmk8snY9Lxs6cWwRE_xoZtbc7gCu__3VYl5hYXvOYBxy0PmCotVrR5y2605DkQeOzPDaIdm8802KUXG4BLCid7Kfe42ilLD98s74s1rduhyphenhyphenVdI2k4bgWw_YNPwOBHuzfZ5eJ7cugnw6rr7/s400/IMG-20171227-WA0004.jpg" width="225" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Find a box to put your rear non-weight bearing foot onto. Perform the
required number of reps for one of your legs then move onto the other. Move
straight onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Hip flexor raise</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 20 to 30 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="background: yellow; font-family: "calibri" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEfAza7-NzG9FQif2ia0OdZamqsdgnLGafEyRvUodVwjyrpKPHrojkqOiEbMoTvwkTp2ikOE_nLfW740hPHUdkV25kEg30mcFVi04Fw49WcZoO7RCI0rg910Axpw8HPr_5C2Fx2BweBooN/s1600/mms_20171227_123302.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEfAza7-NzG9FQif2ia0OdZamqsdgnLGafEyRvUodVwjyrpKPHrojkqOiEbMoTvwkTp2ikOE_nLfW740hPHUdkV25kEg30mcFVi04Fw49WcZoO7RCI0rg910Axpw8HPr_5C2Fx2BweBooN/s400/mms_20171227_123302.jpg" width="225" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnYwTsfR9_icBqI3lPKyfWLigw33pwnK9da8ZG5BYr4BrlO_zCPbcUGVMz23FJ8oefEqKkJUjw4gEDV7GdIiwrVL2tGfClCoUTq2dTy1S0oyxT5V5A9f6hjs8QlnMqNZXepnwd5jclXDuw/s1600/mms_20171227_123631.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnYwTsfR9_icBqI3lPKyfWLigw33pwnK9da8ZG5BYr4BrlO_zCPbcUGVMz23FJ8oefEqKkJUjw4gEDV7GdIiwrVL2tGfClCoUTq2dTy1S0oyxT5V5A9f6hjs8QlnMqNZXepnwd5jclXDuw/s400/mms_20171227_123631.jpg" width="225" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I stand on a bosu ball as an extra aid to balance training and use ankle
weights to increase resistance. Some books suggest we extend the weighted leg
behind us before pulling back to the horizontal. However, I don’t believe there
is a specific requirement for us to extend the leg back; next time you’re out
running slow have a look at how your leg lands and how it is then brought back
up. Move straight onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg side
raise</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 12
to 20 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="background: yellow; font-family: "calibri" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI_TtNcpSeqfpfOtI5ZpY6XZVnW6oSCtcAiyRTMgXPUME-VHkeOp2qe0lb_U7_4j9LnNivCC99ylC2rfOnH1M72vZqHx_1daEIUVXII8EiaGAqV9JrvL84-3xvNAZ5TzDrn4cNNtvYifbe/s1600/mms_20171227_123641.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="344" data-original-width="611" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI_TtNcpSeqfpfOtI5ZpY6XZVnW6oSCtcAiyRTMgXPUME-VHkeOp2qe0lb_U7_4j9LnNivCC99ylC2rfOnH1M72vZqHx_1daEIUVXII8EiaGAqV9JrvL84-3xvNAZ5TzDrn4cNNtvYifbe/s320/mms_20171227_123641.jpg" width="320" /></a></div>
<span id="goog_1650723860"></span><span id="goog_1650723861"></span><br />
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETt8Td5q46ovtCyFSXF2bajWZ6nfqi3api2bi5_LoZlcJLGiM5sG5aKVGM19FG01et-IPCxm0nwA4dSejBRR0r4Utu25QKzh-mH_ay6LQnmi4maIMXz6cKRLkMx8yH__IOlvBlFgFvO56/s1600/mms_20171227_123648.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="430" data-original-width="764" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETt8Td5q46ovtCyFSXF2bajWZ6nfqi3api2bi5_LoZlcJLGiM5sG5aKVGM19FG01et-IPCxm0nwA4dSejBRR0r4Utu25QKzh-mH_ay6LQnmi4maIMXz6cKRLkMx8yH__IOlvBlFgFvO56/s320/mms_20171227_123648.jpg" width="320" /></a></div>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Glute strength is vital in terms of overall stability. Move straight
onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Single leg bench
step up</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 12 to
20 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="background: yellow; font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkeAYog8nGjXvlDT7RqKT-CacAIkMrp9fDZZeGvA6erHiHkyM4syEa-hJetZWZ3CKOvNiFwx-CrQOAtUKFY8kxjmxPjCWuhhVKvZV8zoWygRl6Vqp-Z6vN9gDlANbdnB5ybItUAarzJlZi/s1600/mms_20171227_123557.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="661" data-original-width="372" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkeAYog8nGjXvlDT7RqKT-CacAIkMrp9fDZZeGvA6erHiHkyM4syEa-hJetZWZ3CKOvNiFwx-CrQOAtUKFY8kxjmxPjCWuhhVKvZV8zoWygRl6Vqp-Z6vN9gDlANbdnB5ybItUAarzJlZi/s400/mms_20171227_123557.jpg" width="225" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-xMCniXNr7f6DLLeLlso1hErAz77p6JYV4N4zsG7xWIQvaYq8a7jwS6W7MfMrT1jv5F1Ga4cLgDP7z_zdKSULcfHuPEiVYp78-CgQq4rPc6YNlUL1zSTotpbxh3wBQ09kSmp-94lQVJWA/s1600/mms_20171227_123611.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="528" data-original-width="297" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-xMCniXNr7f6DLLeLlso1hErAz77p6JYV4N4zsG7xWIQvaYq8a7jwS6W7MfMrT1jv5F1Ga4cLgDP7z_zdKSULcfHuPEiVYp78-CgQq4rPc6YNlUL1zSTotpbxh3wBQ09kSmp-94lQVJWA/s400/mms_20171227_123611.jpg" width="225" /></a></div>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In this the important thing is that the rear, non-weight bearing leg,
does not take any weight when lowered. The weight bearing must be maintained
over the working leg for the duration of the number of reps. Note, I am not
holding onto anything here, my arm is extended outwards simply to aid with my
balance. Move straight onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Weighted box step-ups</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 20 to 30 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="background: yellow; font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg09FprtQLKBiEQI9iepqZZ1xidGimKltyHOfH2J_maHO_HNksFNdpclotJ38q9eLarYCp3TlXsGBKI8NHHioJs8bo7yup8ptiXEZOpGdHJsdfGY3PGKs_L0Gu1SmATId3nprhGWXV9c7CI/s1600/mms_20171227_123621.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg09FprtQLKBiEQI9iepqZZ1xidGimKltyHOfH2J_maHO_HNksFNdpclotJ38q9eLarYCp3TlXsGBKI8NHHioJs8bo7yup8ptiXEZOpGdHJsdfGY3PGKs_L0Gu1SmATId3nprhGWXV9c7CI/s400/mms_20171227_123621.jpg" width="225" /></a></div>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I wear a 50lb pack on my back to do this. Sometimes with this, I have a
bit of a spring in my step which should be encouraged but in base training it’s
not specifically sought after. The important thing here is that you’re able to
do it. Move straight onto the next exercise.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Skipping</span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> – 60 to 80 reps<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This brings a recoil action to the set and addresses the lower legs. It
also brings the circuit to an end.<o:p></o:p></span></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The interval
session </span></b><span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">-<b> </b>this doesn’t need to be structured,
there will be time for that closer to the priority race (for which you are
training). The pace of the intervals should be either lactate or VO<sub>2</sub>
max, not both. The duration of intervals and rest periods need not be
consistent and there is no minimum number of intervals required but be careful
overdoing it. Again, progression will depend on your ability and training
history; 4 or 5 intervals over a distance of 5 or 6 miles should be sufficient though.<b><o:p></o:p></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This session develops aerobic conditioning, leg strength and fatigue
resistance; going for an interval running session immediately afterwards simply
reinforces the workout. <o:p></o:p></span></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Conclusion<o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="color: red; font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Through superior fatigue resistance you will bolster your running
armoury in a way like no other. Try it in 2018 and see for yourself. Don’t pay
too much attention to your times in the short term though, this is all about
being strong towards the end of an ultra where otherwise the wheels would be
coming off. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Finally, approach this training with caution always thinking of where
you want to be in 3 to 4 days from the workout. If you find you are unable to
train consistently over a period of 2 to 3 weeks, adjust the session downwards
to make consistency your priority. As an example, and if you have never done
this sort of thing before, I suggest your very first attempt at this type of
workout should be for the minimum number of reps and for only one circuit prior
to your run. Even if this seems easy, be careful in ramping it up too quickly.<o:p></o:p></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com0tag:blogger.com,1999:blog-9178232238702472215.post-38684460825300687172017-10-27T05:30:00.000-07:002017-10-27T05:30:38.770-07:00Comeback; running with no labrum<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYHE8GzH_R0XgozQje2gGZpNs4IL2kB5kuDYE4AEgCNNlHb5p9vaOVr2Y4_xqJ7DJcI1-a1Fsh0eIW6kQIY_a7QPcnMH0PIEelVi9RcgylTqr_Oowp5TTbuYKDzJ4XvvkoHBzdRMseFdH4/s1600/1.+comeback.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYHE8GzH_R0XgozQje2gGZpNs4IL2kB5kuDYE4AEgCNNlHb5p9vaOVr2Y4_xqJ7DJcI1-a1Fsh0eIW6kQIY_a7QPcnMH0PIEelVi9RcgylTqr_Oowp5TTbuYKDzJ4XvvkoHBzdRMseFdH4/s400/1.+comeback.jpg" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">Yip, it’s been a while; honestly didn’t think I’d ever write another post but here goes….</span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">I’m currently in training for the </span><b style="font-family: Calibri, sans-serif;"><span style="color: red;">Highland Fling Race 2018</span></b><span style="font-family: Calibri, sans-serif;"> so before I go on I want to thank the race organiser John Duncan, and his team for this opportunity.</span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In this post, I’ll touch on why I had to stop running and what I’ve done
in the time since. I’ll also discuss the value of that 5-year reflective period
and my motivation for attempting a comeback. Finally, by documenting my
experience in returning to running (without labrum to my right hip) I hope it will provide reassurance
to others seeking answers. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-bottom: 12.0pt; text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">HAVING TO STOP</span><o:p></o:p></span></u></b></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This has been <a href="http://never-been-a-runner.blogspot.co.uk/2014/02/hip-arthroscopy-lead-up-procedure-and.html" target="_blank">well documented</a> so I’ll keep it brief.
Essentially, almost 5 years ago, to the day, I fell awkwardly descending a
muddy hill and instantly felt (and heard) a crack coming from within my hip
area. A period of 14 months of frustration followed. No-one believed I had a
problem but eventually a ‘small tear’ to my right hip labrum was diagnosed. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The operation to
repair it was <i>almost</i> a waste of time
because by the time I went under the knife, the labrum had (in the words of the
surgeon), <i>‘completely disintegrated’</i>
i.e. <u>there was nothing left to repair</u>!<o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Calibri, sans-serif; text-align: justify;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiMm_GzTWqZ5lstTz3hXYAFB_0gOihy1vk4Q_yLWsuBjv5Omc2OmbjNAdl8S06F3K-1UqQFl5AWQAQi24r3749E9H4tnrNGJ8kthjMRyCK_9IPwUO_aZlaDPD5-foY4raTApaXyWzY6nIN/s1600/2.+labrum.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="330" data-original-width="560" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiMm_GzTWqZ5lstTz3hXYAFB_0gOihy1vk4Q_yLWsuBjv5Omc2OmbjNAdl8S06F3K-1UqQFl5AWQAQi24r3749E9H4tnrNGJ8kthjMRyCK_9IPwUO_aZlaDPD5-foY4raTApaXyWzY6nIN/s400/2.+labrum.jpg" width="400" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<div style="margin: 0cm 0cm 0.0001pt;">
<span style="font-family: Calibri, sans-serif;">For those that
don’t know, the labrum is integral to the anatomy of the hip. In layman’s
terms, it acts like a rubber gasket sucking the head of the femur into the hip
socket and also forms a fluid seal which cushions the hip joint. If you don’t
have labrum, you lack cushioning and are highly susceptible to instability within
the joint. </span></div>
</div>
<br />
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Calibri, sans-serif;">I said the
operation was </span><i style="font-family: Calibri, sans-serif;">‘almost’</i><span style="font-family: Calibri, sans-serif;"> a waste of
time; subsequently, I found out that </span><u style="font-family: Calibri, sans-serif;">in addition</u><span style="font-family: Calibri, sans-serif;"> to the torn labrum, I
had Femoroacetabular Impingement (FAI). This is basically abnormal bone growth
to the head of the femur (see below) which, I was informed, was highly likely
to have caused the tear to the labrum. I was also told that I had the onset of
osteoarthritis in my hip and that the head of my right femur was ‘scruffy’.</span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwALL8cM8YC2n1ABFo1L-FzV8zwNmHDI7nwLpMrN0ICTn0k7FV3xKqgPrmvcWbFaESszizgRVnGAP0P7X5Ibv7pID58KvXw9WNHZn-Xv67m-Wzx-Kby-t6cBZ00_tMS6x1A_Bqo5IvtkL7/s1600/3.+FAI.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="450" data-original-width="600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwALL8cM8YC2n1ABFo1L-FzV8zwNmHDI7nwLpMrN0ICTn0k7FV3xKqgPrmvcWbFaESszizgRVnGAP0P7X5Ibv7pID58KvXw9WNHZn-Xv67m-Wzx-Kby-t6cBZ00_tMS6x1A_Bqo5IvtkL7/s320/3.+FAI.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the location of FAI (an internet picture)</td></tr>
</tbody></table>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Calibri, sans-serif;">In other words, </span><u style="font-family: Calibri, sans-serif;">my
hip was in a much worse state</u><span style="font-family: Calibri, sans-serif;"> than anyone had previously given me credit
for – why? The fall-back response was that I must have a high pain threshold
and was therefore not as responsive as others would be, to the checks that were
carried out.</span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Post-op, the
surgeon did his best to placate me but was non-committal in response to my running
aspirations, telling me that I could expect to resume <i>‘normal’</i> activities after the period of rehabilitation. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">‘Normal?’</span></i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I asked. <i>‘Well, there will always
be a degree of discomfort associated with your hip now, so non-weight bearing
recreational activities are advised. It’s up to you what you do but you will
need a hip replacement in the years to come. The longer you take care of
yourself, the longer it’ll be before you need that.’</i> And that was it. I
barely took the news in. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3zzDAXW6i-OeJhQr33bt6Z9zmZhWmbhQvbXepT5QCFPsTHlFRJ3-GxHQCHjqRLnMw0kZQfG2SKICyedCgpSFHDJ-abnxH8BQmPO5VVnlF55n_wn-HyfxAVgE5imvp_EvlCf5n38YDSiQU/s1600/4-stages-of-grief.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1590" data-original-width="1600" height="395" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3zzDAXW6i-OeJhQr33bt6Z9zmZhWmbhQvbXepT5QCFPsTHlFRJ3-GxHQCHjqRLnMw0kZQfG2SKICyedCgpSFHDJ-abnxH8BQmPO5VVnlF55n_wn-HyfxAVgE5imvp_EvlCf5n38YDSiQU/s400/4-stages-of-grief.jpg" width="400" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Calibri, sans-serif; text-align: justify;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The next few months went by in a haze. Just after the operation I
started a new job which provided some distraction. In the mean-time, I did
everything I could to get back to running. Nothing worked; circuits and weight
training were ok but running was a red zone, it just felt like it was never
going to happen. Every single time I set off (praying that I was finally
through the worst) I’d have to abort at about the half mile point.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Calibri, sans-serif; text-align: justify;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Eventually, after a period of nearly 2 years’ post injury, I finally
accepted it wasn’t going to happen. The turning point was when my wife suggested
I take our son for a game of golf. At the time, I had zero motivation for it. However,
it was good to be outdoors again and to be spending time with the wee man. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The months preceding that were brutal for me. So, following a chat with
Karen, I decided to relinquish my running aspirations and to take up golf,
which I had dabbled with in my younger years.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP2AQlh22B-M_LkyLf2j0V85d6UGqG78W9MdgKxSbbLbtbmV5r4yOYRoWyIhveQOoNDO3as21G5wAVVZxiuAAY7lPy2IZO4ft4x-WpMvPxLwyDnszUVecS1J6VIGwOC2S0aet671QhB2sX/s1600/5.+golf.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="525" data-original-width="700" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP2AQlh22B-M_LkyLf2j0V85d6UGqG78W9MdgKxSbbLbtbmV5r4yOYRoWyIhveQOoNDO3as21G5wAVVZxiuAAY7lPy2IZO4ft4x-WpMvPxLwyDnszUVecS1J6VIGwOC2S0aet671QhB2sX/s320/5.+golf.png" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Honestly, as soon as I accepted it, it was pure relief. I literally gave
everything (running related) away. I didn’t want anything in return, all I
asked was that someone got the same joy from it as I did; probably close to
£3500 worth of stuff. Everything gone, the lot of it and anything I couldn’t
get rid of went in the bin. That was 3 years ago, and into golf I immersed.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It soon became clear that whilst my sport had changed, I hadn’t. My
starting handicap was 14 and from that I decided I was going to do everything
possible to get down to scratch (0). For the golfers among you, you may have just
raised an eyebrow or possibly burst out laughing? For the non-golfers, if you
have a handicap of 6 or below, you are recognised as being in the top 0.5% of
all amateur golfers, worldwide.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’m now down to 4 (4.1 to be exact) and I ought to be quite chuffed, but
I’m not. At the end of last season, I set myself the realistic target of
getting down to between 3.4 and 4.2 (from 5.5) and put in place a pretty
detailed plan for making that happen. Trouble is, in Britain, especially in
Scotland, we must contend with a variable with which we have no control; the
weather. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My strategy (which had sensible contingencies inbuilt) involved playing
competitively until mid-October, thereby qualifying for potential continual cuts
to my handicap. However, my local golf course has been water-logged since the middle
of August; my last competitive game was at the end of that month. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">We’re officially at the end of the golfing season now. Looking back over
the last three years, I can say that golf provided a platform from which I
could continue to be me i.e. to be driven in the pursuit of perfection, and I’m
not talking about winning.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">If that was important, I’d do everything in my power to avoid having my
handicap cut. Yes, it’s nice to be rewarded with the odd win but for me the
tangible results will always be in seeing the handicap coming down, in much the
same way a runner would be over the moon to witness seconds being shaved off
their 10K splits. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95dH8zNQ7jxPCx5A1fRm_8L-Rnq-MgGa1KmqRTfIPjncowiWPswxc3P8IXAC3iTjmOIlgpB81b1Y8NAHw6vlWLfS1qXuutbZdx4UWULD0VT5BB0oLa_iaCZrQVDxikU7hb6iAOMTFpxVm/s1600/5.+golf+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95dH8zNQ7jxPCx5A1fRm_8L-Rnq-MgGa1KmqRTfIPjncowiWPswxc3P8IXAC3iTjmOIlgpB81b1Y8NAHw6vlWLfS1qXuutbZdx4UWULD0VT5BB0oLa_iaCZrQVDxikU7hb6iAOMTFpxVm/s320/5.+golf+2.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">I’ve benefited a lot from golf in the last 3 years and met some really
good people. However, amateur golf in the UK is clouded by the handicap system
which is widely manipulated in a way running can never be. As a runner, you are
totally exposed for who you are; in golf, some individuals hide behind false
handicaps.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">RUNNING AGAIN (AND
THE ASSOCIATED HIP PAIN)</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq_7EqawCdKPiViywmHS5cgHea62iUG172sOiHmWIhYg4kXVSaFdKvS2eiqIHUkWgA-p3v0_I5DAhWYyFPaFLe7b-t-1APFr4PF8JGrh2qeER-OExx5HQUxjZvyh92u8f0iWMtibJnSfgd/s1600/6.+trainers.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="960" data-original-width="539" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq_7EqawCdKPiViywmHS5cgHea62iUG172sOiHmWIhYg4kXVSaFdKvS2eiqIHUkWgA-p3v0_I5DAhWYyFPaFLe7b-t-1APFr4PF8JGrh2qeER-OExx5HQUxjZvyh92u8f0iWMtibJnSfgd/s320/6.+trainers.jpg" width="179" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">Another part of the golfing strategy mentioned earlier, involved me
going for one run per week, in the region of about 4 or 5 miles, to improve my
stamina and therefore my concentration in 36 hole competitions.</span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So quite by accident I fell into running again, albeit tentatively. When
I first proposed the idea to my wife, I think I did a pretty good job of
convincing the pair of us that it was just for the golf. Furthermore, the
justification that I would be able to jog 4 or 5 miles based on being able to
walk it, on the course, seemed to stack up. And oddly enough, it did.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In terms of the hip pain and how it progressed through the golf, I found
I was unable to carry my clubs for a round. Instead I opted for the use of an
electric golf cart which certainly helped mitigate the pain. Stiffness in the
morning after a round of golf was something I was familiar with, especially in
my pelvic floor and to the left side of my lower back.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">All in, the hip (and now, knee) pain is always there but probably
manifests as a glowing type of pain as opposed anything acute, which is what it
was pre-op. I would say most days I have a 2 or 3 out of 10 type of pain. In
the early days, post-op, mobility and range of movement were restricted but with
each passing year that has improved. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My very first run was a 4 miler, in February of this year. I stuck to
the principal of not going above 70% MHR and completed it in 9.50 minute miles.
It wasn’t until June that I had felt confident enough to take it up to 2 x 4
milers per week. And then August before I was doing 1 x 4 miler and 1 x 6.5
miler.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">At the time of writing (end Oct 2017), I’ve extended the running upwards
40 miles per week within which tends to be a longish one and an interval
session or two. I’ve been doing this now for about 5 weeks.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In terms of pain associated with running, for low mileage, slow runs
there is nothing apart from the usual stiffness felt the following day.
However, for intervals and long mileage runs it’s a bit of a different story which
may be due to the increased impact on the joints. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There’s not much immediate pain for the interval sessions but for the
longer ones it tends to be towards the end where I sometimes have acute pain
inside the hip joint, though this tends to be linked to the effort I put in.
So, if I’ve plodded the whole way, there’s very little pain but if I’ve pushed
it a bit, the pain builds up and seems to coincide quite conveniently with
fatigue i.e. the legs being shot – a feeling many of us will be familiar with.
The day after both sessions the pain can register from anywhere between 4 to 8
out of 10 but as I said it’s a glowing type pain which means I can just get on
with things.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I don’t take painkillers or anti-inflammatories, not because I’m against
pharmaceuticals but because they interfere with my digestive system. As someone
who needs to take two doses of prescription laxatives per day (due to an
operation a few years ago, which went wrong), slowing my digestion down is an
added stress I can live without. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">THE MOTIVATION FOR
MAKING A COMEBACK</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP6vz5Z7YUg3dogs2ndYMwHO-WyqLSH0yQwyRQfy25o76wOTrEqzangBAvFVNWI7Tyxmntpf-hl1idUjiUql-5xMcNcDbh6cbRr4CAax7EsrW9rlg9GMESCzR77FGXHHXA3TQIr95fVQeq/s1600/7.+motivation.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="507" data-original-width="537" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP6vz5Z7YUg3dogs2ndYMwHO-WyqLSH0yQwyRQfy25o76wOTrEqzangBAvFVNWI7Tyxmntpf-hl1idUjiUql-5xMcNcDbh6cbRr4CAax7EsrW9rlg9GMESCzR77FGXHHXA3TQIr95fVQeq/s320/7.+motivation.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">I suppose it was inevitable that my mind would start to wander whilst
running in the early days. Soon, golf was becoming less appealing. I started
thinking what my limits would be. After all, I was told I wouldn’t be able to
run again, yet here I was, bloody running! I was told many things by a lot of
people and quite a few of them couldn’t have been more wrong.</span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It seems there’s a trend here; I haven’t found a single article online
where a runner with this injury has resumed running activities. Why? Because
they were told they couldn’t run again. Well try this for size; <b>never accept the advice of a non-runner</b>
(Lore of Running, Law 8), even if they are medical specialists!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">‘OK that’s it’, </span></i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I thought.<i> ‘I’m going to push myself as far as I can
go. I’m going to go back to where I was before I got injured and reset my goals’.</i>
This time 5 years ago, I had started training for what I hoped would be my
assault on a 2013 triple crown; the Highland Fling Race, the West Highland Way
Race and the Devil ‘o’ the Highlands Race, all in the same calendar year.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Well, if only life was that simple. You see I have one major obstacle to
contend with (as I always have) and I’m not referring to the decrepit hip. <u>I
just cannot shake off the <b>perfectionist </b>in me</u>;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: Calibri, sans-serif;">High expectations
of self and others,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Self-imposed rules
and structure,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">High moral and
ethical code for self and others,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Low tolerance of
mistakes,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Heightened
anxiety,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There is always
much more to do, to achieve more,<o:p></o:p></span></b></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="background-color: white;"><b><span style="font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--></b></span><span style="font-family: Calibri, sans-serif;"><span style="background-color: white;"><b>Nothing is ever
good enough.</b></span><span style="background-color: yellow; color: red;"><o:p></o:p></span></span></div>
<div style="margin-left: 36.0pt; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Don’t get me wrong, being me has its good points. I’m a highly
productive bloke, a man of integrity, one who gets things done, no excuses. As
I’ve said before; <a href="http://never-been-a-runner.blogspot.co.uk/2012/11/your-walk-talks-louder-than-your-talk.html" target="_blank">I walk my talk.</a> As a
recent example, I told a few people that I was going to lose 9lbs of body fat
in 9 weeks. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiGvYHpcI0Lu2G-gR3iZseaNrZkEjsHL6HaLHF1WcansQmzsd1rhvf6Sy2OudTYHB83exb9aECEXfuL14uA_JtLg3SDThCP5N5-of0HQ4Ws-8iEILg9G-No3CCFzE4WMUSD7U8cBK-jzbc/s1600/8.+body.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiGvYHpcI0Lu2G-gR3iZseaNrZkEjsHL6HaLHF1WcansQmzsd1rhvf6Sy2OudTYHB83exb9aECEXfuL14uA_JtLg3SDThCP5N5-of0HQ4Ws-8iEILg9G-No3CCFzE4WMUSD7U8cBK-jzbc/s320/8.+body.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">On the flip side, though, I wouldn’t want my worst enemy inside my head
(actually, it wouldn’t hurt to have one or two in there, might sort them out). Thinking
too much is exhausting and can be utter torture at times. Just ask my
long-suffering wife and the very few real friends I have.</span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I just find some people so disappointing; I especially can’t stand inherently
bad people. Off the back of that confession, it might be easy to think I’m
divisive and confrontational but that would be laughable if it wasn’t so Ironic;
when I’m approached for help, we cut through the flannel in half the time and
actually get shit done. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<span style="font-family: Calibri, sans-serif; text-align: justify;">Anyway, back to the point, it might come as no surprise that dabbling
with the idea of running long distances has been a rich source of personal anxiety.
It’s maybe somewhat fortunate therefore, that I read this little snippet recently
- in the Lore of Running (which highlights the experience of an injured runner
once they have come through what was thought to be the final stage of their injury
associated grief; acceptance);</span><br />
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">‘<b>renewed neurotic disequilibrium</b> = tension
between what is necessary to stay injury free and the need to perfect training
to achieve even greater running ambitions’.<o:p></o:p></span></i></div>
<div style="text-align: justify;">
<i><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></i></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">You see, I’m also quite a pragmatic soul at heart. I suppose I have to
be; it helps to rationalise things. Reading that was the wake-up call I needed.
I don’t want to be a statistic, that sad no hoper. I know I’m a determined
bugger but launching full bore into running whilst turning a blind eye to the
status quo would be idiotic, no-one needs to tell me that. So, I’ve implemented
the following steps; <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Step 1;</span></b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> confide in a medical specialist, preferably one who knows you very
well. <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Step 2;</span></b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> set a realistic challenge.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Step 3;</span></b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> decide how you will achieve that and put the things in place to make it
so.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The Physio;</span></u></b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I’ve been periodically
visiting the same one since my hip operation. She knows me well and more
importantly knows what my body is capable of. When I proposed a couple of
running related scenarios to her a few months ago, she gave them her blessing.
She is confident that I am in the right place mentally and was good enough to
tell me that she doesn’t know anyone else who could give this challenge as much
focus as I will.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The challenge;</span></u></b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> A few years ago,
a friend and I became only the 4<sup>th</sup> and 5<sup>th</sup> people in
history to run the West Highland Way, in winter. That will always be one of my
most treasured memories. However, during the last two hours of that venture,
the bones of my right leg from my hip to my toes felt like they were fractured;
unbearable pain with every right step I took, the likes of which I’ve never
experienced before. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Since then, in addition to the issues with my hip, I’ve also found out
that the cartilage in my right knee has completely worn away in sections. So,
coupling that winter West Highland Way experience with the condition of my body
6 years later, I believe it would be foolish to think I could complete another
event in the region of 100miles.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">About 6 weeks ago, I set myself a mini challenge and decided if I got
through it unscathed, I would commit to what I had been discussing with Karen
and my physio. That mini challenge was an 18miler on trails with a meaty
off-road section – the very same run on which I injured my hip 5 years ago. It
was way harder than I ever recall it being. I was totally washed out for the
rest of the day and could barely walk for the next two. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">But it was great to be free again. And so, with that I started thinking
of how to make my plan a reality. The rational was, if I could run 18miles
off-road, with virtually no training, then surely with a well thought out plan,
I could manage the fling.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYLH03EwWPS3261nHgTNSdgidxB_w9kDeYsFK1YX2ebww5Ll3SPfDJmvJIF-DQQuqh6jRzuvywCB01zlD86DXnpWzqXMAiiG-s2Z4RrGvyYC4wN8sD7WSXa1DRDibyB2grPsQK2Wq0cXS7/s1600/10.+fling.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="159" data-original-width="211" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYLH03EwWPS3261nHgTNSdgidxB_w9kDeYsFK1YX2ebww5Ll3SPfDJmvJIF-DQQuqh6jRzuvywCB01zlD86DXnpWzqXMAiiG-s2Z4RrGvyYC4wN8sD7WSXa1DRDibyB2grPsQK2Wq0cXS7/s320/10.+fling.png" width="320" /></a></div>
<span style="font-family: Calibri, sans-serif; text-align: justify;">With </span><span style="font-family: Calibri, sans-serif; text-align: justify;"><a href="https://johnkynaston.com/" target="_blank">John Kynaston’s</a></span><span style="font-family: Calibri, sans-serif; text-align: justify;"><a href="https://johnkynaston.com/" target="_blank"> </a>influence, I
have set my targets (realistically) as thus;</span><br />
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Bronze; complete the distance, <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Silver; beat my previous time (10:24), <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Gold; sub 10hrs.</span></div>
<div style="margin-left: 36.0pt; mso-list: l3 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The only way I won’t complete it is if I am badly injured; my time of
10.24 was whilst recovering from an Achilles bursitis injury and with no
specific trail training; so, whilst my VO2 max will have declined 7 years (from
2011 to 2018), I feel ‘Gold’ is realistically achievable.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">THE PLAN TO MAKE
IT HAPPEN</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Although I’ve been doing about 40 miles per week for the last five, my
training for the fling starts in December when the total mileage will drop
initially.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In my previous guise as a runner, I was my own worst enemy, habitually
over-training and waltzing head-long into injury & illness time and again.
There was hardly any consistency. So, I’m almost glad I’ve had this 5-year
lay-off and that I’ve got this issue with my hip because there’s absolutely no room
for complacency now. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This is what I referred to when I mentioned the ‘value of my 5-year
reflective period’. Upon applying for the fling, I asked a mate at work if I
could borrow back the books I gave him a few years ago. I got stuck in and have
created a training programme I think will be achievable and sustainable. It
might seem quite simple but here’s what the next few months will be based on;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><u><br /></u></span></div>
<div style="margin-left: 36.0pt; mso-list: l2 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><u><b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Trying to achieve
as much as possible on a minimum of training (Law 6).<o:p></o:p></span></b></u></div>
<div style="margin-left: 36.0pt; mso-list: l2 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><u><b><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--></b></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><u><b>Placing an
emphasis on good nutrition, rest and recovery.</b></u><o:p></o:p></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">1. The running
part</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKIhA7T4qzCZtH2hJ8i0MKyAo7QJyEadjA9GqEh0k2Mq6Yl01Fik_SlQxUHlQogDDSbB3GuRrQabt0_FRs-QoykC8pFhXyRnpwxoVvpb6W6OuG_YNTnh8RGzAgIpwFvh56mEzlxQbqB0Cf/s1600/11.+run+less.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="346" data-original-width="231" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKIhA7T4qzCZtH2hJ8i0MKyAo7QJyEadjA9GqEh0k2Mq6Yl01Fik_SlQxUHlQogDDSbB3GuRrQabt0_FRs-QoykC8pFhXyRnpwxoVvpb6W6OuG_YNTnh8RGzAgIpwFvh56mEzlxQbqB0Cf/s320/11.+run+less.jpg" width="211" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This book recommends running no more than 3 times per week (4 in the
later stages whilst training for ultramarathons). Gone are the days of marking
your training according to weekly mileage alone. Instead, it’s all down to the
quality of your workout. Surely if anyone should be adopting this strategy,
it’s me.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-fldMD_7HTkzBnvw4-lKCaKXgS-OJClFDZZUMO3cYiUepdguS6r8bDTY7NfeYu5nrAz1LCf8gKI-CVoxgqP0bJV87dYA0ADwzADfPpHwpZRU_vf2OL9aeTEwRd6SI8UzutR5N9q-_Qs5R/s1600/12.+lore.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-fldMD_7HTkzBnvw4-lKCaKXgS-OJClFDZZUMO3cYiUepdguS6r8bDTY7NfeYu5nrAz1LCf8gKI-CVoxgqP0bJV87dYA0ADwzADfPpHwpZRU_vf2OL9aeTEwRd6SI8UzutR5N9q-_Qs5R/s1600/12.+lore.jpg" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Reading the section on Bruce Fordyce, in the bible (above), seemed to
resonate with me;<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">he was an intense
perfectionist and highly observant,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">favoured hills due
to his relatively greater leg strength, <o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">he strongly
believed in not starting specific training too early,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">whenever in doubt,
his advice was to have confidence in the quality of the previous workout and
opt for rest and recovery instead of another training session,<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">ü<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">and to prioritise
quality over quantity.<o:p></o:p></span></div>
<div style="margin-left: 36.0pt; mso-list: l4 level1 lfo5; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I looked at his statistics in training for the Comrades and found that
over 5 months, his volume was quite sustainable (and lower than other elite
athletes). The last two months were where things were stepped up. I also looked
at the type of workouts he did. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I took these variables, altered them according to my own ability and shoehorned them into one of the plans (from
the first book) and feel I have something workable. I’ve also factored in work;
5 years ago, (when I had a local authority job) I could train 3 times a day.
That’s not going to happen now, especially when I’m sitting in a car for a
minimum of 2hrs a day.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I already know I can run 20miles in my current condition and that I can
run 10 miles the following day. The trick for me will be to progress in such a
way that I can run over 30miles (in training) without breaking down AND to
increase my running efficiency; my times are now down to 8.40 minute miles at
70% of MHR (an improvement of 1.10 with very little training). However, from
now on, I am no longer using the MHR method to train with.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>example end of phase 2;</b></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li>Mon; upper body</li>
<li>Tue; 6.5miler (max 80%)</li>
<li>Wed; 1 set leg weights followed by 9.5miler with 52mins in Lactate Threshold</li>
<li>Thur; 30mins bike (max 70%)</li>
<li>Fri; day off</li>
<li>Sat; 20miles trail (70% as long as possible, 80% towards end)</li>
<li>Sun; 15miles trail</li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;"><b>example end of push phase (pre taper);</b></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<br />
<br />
<ul>
<li>Mon; upper body</li>
<li>Tue; 3x1mile VO2 max intervals with 400m recovery</li>
<li>Wed; 4miler (max 70%)</li>
<li>Thur; 10miler with 40mins in Lactate Threshold</li>
<li>Fri; 4miler (max 70%)</li>
<li>Sat; John Muir Ultra 50km (70% as long as possible, 80% towards end)</li>
<li>Sun; 20miles trail</li>
</ul>
<div>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The only slight problem I have with this training plan in that there is a
discrepancy with regards what effort is required for each session. I recently
purchased a Garmin Forerunner 235 (and subsequently a Garmin chest strap HR
monitor because the wrist based one is useless on intervals). This watch is set
to MHR zones whereas I believe I train more effectively using the Karvonen HR
method.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There is a difference of about 10% between the two methods. So, if I’m
out on a tempo run at about 160bpm, this registers as zone 5 (for VO2
intervals) on the watch when its actually closer to an 85% effort for me.
Likewise, when I go above 142bpm the watch registers this as zone 4 (threshold)
when actually, I’m just going above 70%. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I got the watch for two reasons; one for the fling – the battery last
11hrs, and two for the accuracy of the HR. The fact that it registers different
intensities than to what I’m actually doing is of little consequence apart from
the fact that it then suggests 2.5days rest after a tempo run because it thinks
I’ve just ran balls out for over an hour – which I haven’t!<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">2. Everything else</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">For me, half the fun in doing something like this is in dotting all the
I’s and crossing all the t’s. I like to get every single variable ticked off
and leave nothing to chance. <o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Kit;</b></span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I’ve
purchased the most important bit of kit I’m going to need; Hoka’s – a road pair
and a trail pair. Clearly, I need as much cushioning as I can get my hands on.
I’ve also bought loads of other stuff like compression socks, trail pack,
winter training gear etc.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Daily nutrition;</b></span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b> </b>quite a big one this but fortunately, I feel I’ve progressed well in
this variable over the last 5 years. The reasons are two-fold; one I had
employed a nutritionist late 2012 to help me develop something workable for my
2013 Triple Crown assault, and, two because of my research into ‘hormone
manipulation’, whilst focussing on weight training. Here’s a typical example of
my daily diet (on a training day).<o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">6am Breakfast
</span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 8.0pt;">(aim 15% daily carbs & low fat);</span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">½ pink grapefruit, <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">60cal, 14C,</span></i></b>
<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">1P</span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Medium bowl of porridge
(40g + 200ml milk) with choc <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">280cal, 45C, 14P, 6F</span></i></b> <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">50g Grapes & 3
chopped nuts <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">82cal,
9C, 1P, 4.5F</span></i></b> <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">420cal, 68C, 16P, 11F</span><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Snack (1000) <o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Ham sandwich (low fat
salad creme) with beetroot <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">300cal, 28C, 24P, 7.5F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"> Date bar,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 120cal, 17C, 2P, 5F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">430cal, 45C, 26P, 12.5F<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Lunch (1300);<o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Chicken salad with cous
cous,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 520cal, 48C,
40P, 20F <o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">520cal, 48C, 40P, 20F<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Snack<o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">One of the following;<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt; mso-fareast-font-family: Arial;">-<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Graze
bar,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 250cal, 25C,
9P, 13F </span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt; mso-fareast-font-family: Arial;">-<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Peanut
butter bar,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">
275cal, 41C, 11P, 6F </span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt; mso-fareast-font-family: Arial;">-<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Coconut
bar,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 275cal, 41C,
11P, 6F </span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"> <span style="background: lime; mso-highlight: lime;">270cal, 41C, 11P, 6F<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Pre-workout </span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 9.0pt;">(big sessions)</span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">250ml Ribena,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 110cal, 27C</span></i></b><u><span style="color: red;"><o:p></o:p></span></u></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">4no jelly babies,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 85cal, 21C</span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">200cal, 48C</span><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Post workout<o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">1 banana, <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">105cal, 25C,
0.5F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">105cal, 25C, 0.5F</span><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Post workout </span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 8.0pt;">(aim 25% carbs
& low fat)</span></u><u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">1 large tin tuna (water
drained), <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">115cal,
27.5P<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">75g pasta, <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">265cal, 56C,
8P, 1F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">40g olives,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 70cal, 3C,
0.5P, 6F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">50g pineapple,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 65cal, 16C<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Muller yoghurt &
apple,<b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;"> 180cal,
34C, 8P, 1F</span></i></b><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">680cal, 110C, 44P, 8F</span><span style="font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;">Supper<o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 11.0pt;">Hot chocolate, <b><i><span style="color: #632423; mso-themecolor: accent2; mso-themeshade: 128;">175cal, 33C,
17.5P, 4F<o:p></o:p></span></i></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="background: lime; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">175cal, 33C, 17.5P, 4F<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: justify;">
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><i><span style="background: lime; color: #632423; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime; mso-themecolor: accent2; mso-themeshade: 128;">Totals; approx 2800cal;</span></i></b><b><i><span style="background: lime; color: red; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;"> </span></i></b><b><i><span style="background: lime; color: #632423; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime; mso-themecolor: accent2; mso-themeshade: 128;">418g is approx’ C/</span></i></b><b><i><span style="background: lime; color: red; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">60%, </span></i></b><b><i><span style="background: lime; color: #632423; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime; mso-themecolor: accent2; mso-themeshade: 128;">127g is P/</span></i></b><b><i><span style="background: lime; color: red; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">22%,</span></i></b><b><i><span style="background: lime; color: #632423; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime; mso-themecolor: accent2; mso-themeshade: 128;"> and</span></i></b><b><i><span style="background: lime; color: red; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;"> </span></i></b><b><i><span style="background: lime; color: #632423; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime; mso-themecolor: accent2; mso-themeshade: 128;">45g
is F/</span></i></b><b><i><span style="background: lime; color: red; font-family: "Arial",sans-serif; font-size: 11.0pt; mso-highlight: lime;">18%</span></i></b><b><i><span style="color: red; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></i></b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Training nutrition;</b></span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I’ve never been one for holding down solids during long training runs.
It’s fine for long efforts where the distance is broken down to periods of
walking but the only parts of the fling I intend on walking are up Conic and
long inclines. In short, my training nutrition will match that which I intend
for the fling; go gels and tailwind.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Recovery;</b></span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b> </b>I purchased an indoor upright training bike recently for the sole
purpose of cross training and recovery which fits within the principals of
running 3 days per week.<o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpC5kL0R7qxeSaJHw1HBU0NNQob8NiThf2xqstbHL5ghpUUWBjokRJuc4IGWL0vD9bSGxCEr97iG1siMGaD9doWeC7tDCiFddIpIsSR8piEmeFYLPjP7ZdxH5kXojrtvQb1ruT2FMNqJ6c/s1600/14.+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpC5kL0R7qxeSaJHw1HBU0NNQob8NiThf2xqstbHL5ghpUUWBjokRJuc4IGWL0vD9bSGxCEr97iG1siMGaD9doWeC7tDCiFddIpIsSR8piEmeFYLPjP7ZdxH5kXojrtvQb1ruT2FMNqJ6c/s320/14.+bike.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Rest;</b></span></u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> in training for the winter West Highland Way, I engaged in mindfulness and meditation. My training for that was the most consistent it had
ever been and for nearly 20hrs of that ultimate challenge, I swear on my life, I
felt as though I was floating along the Way. I’m going to add this back into my
training regime alongside a daily stretching routine which I have been doing daily for the last 5 years.<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><span style="color: blue;">CONCLUSION</span><o:p></o:p></span></u></b></div>
<div style="text-align: justify;">
<b><u><span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></u></b></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Maybe I’m just lucky or perhaps fortunate but it feels good to be coming
back. Yes, there’s pain but so what, it’s been there at different intensities
for every day over the last 5 years. My physio has given me the green light and
if I don’t have a go, I’ll never know what I was capable of.</span></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri",sans-serif; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">With this considered approach I’ve removed as much chance as possible. I
know I could still fall short of reaching the start line for the fling but at
least now, I’ve already progressed 20 miles further than simply believing
others and giving up. I believe it’s possible.<o:p></o:p></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com1tag:blogger.com,1999:blog-9178232238702472215.post-22229086185661229312014-02-20T07:11:00.001-08:002014-02-20T07:11:24.303-08:00Glycogen.....<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LPZ_PGxC-86dthNqliy1tWQU8Y0i_osaqaJSetTvwCMYt-mxbNqmK26gAH7SNj5gnDDAvQ9cIP9QVNfOt29DIztoEsYzmAYOJFRRDneJN-xBp6VJ-D9OGVjS3GbpWVX6ofsa951sTQwt/s1600/46+Glycogen.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LPZ_PGxC-86dthNqliy1tWQU8Y0i_osaqaJSetTvwCMYt-mxbNqmK26gAH7SNj5gnDDAvQ9cIP9QVNfOt29DIztoEsYzmAYOJFRRDneJN-xBp6VJ-D9OGVjS3GbpWVX6ofsa951sTQwt/s1600/46+Glycogen.JPG" height="240" width="320" /></a></div>
<br />Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com0tag:blogger.com,1999:blog-9178232238702472215.post-92021626514304692762014-02-16T07:22:00.000-08:002014-02-16T07:22:57.030-08:00My 3 tips for losing excess body fat
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’ve wanted to do ‘nutrition’
ever since I started penning this blog but I’ve always got bogged down in the
detail; it’s such a massive subject. Well with this post, I think I have it
pretty much covered. Hopefully it will be viewed as easy reading <i style="mso-bidi-font-style: normal;">and</i> informative.</span></div>
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">‘Before embarking on specific training you are advised to lose some
excess body fat.’<o:p></o:p></span></i><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">How often have we read that in
anyone of our fitness/ running books, only for the losing part to be completely
left to ourselves, bereft of advice? I could’ve written over 20 tips but they
all amount to the same thing so I’ve found a way to abbreviate them down to 3. </span></div>
<span style="font-family: Calibri;">Here’s the real Brucie bonus
though - if you’re not into exercise in any way shape or form, you can actually
ignore the third tip; <u>you do not need to exercise to lose excess body fat.</u>
I want to repeat that last part just so it’s crystal clear but I’ll leave it
until later.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">The added benefit of this post is
that it has many correlations with a lifestyle change. Once you understand and
practice these principles, you will come to realise that they have the
potential to stay with you. Thus permanently improving your main control
mechanism; your eating habits.</span></div>
<span style="font-family: Calibri;">Here they are, my top three tips;</span><br />
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: red; text-transform: uppercase;">Get used to the feeling of being hungry;</span></u><span style="color: red;"> </span></b>Billy basics and should be considered <i style="mso-bidi-font-style: normal;">before</i> embarking on a plan to cut excess
body fat. Nevertheless this gets overlooked by many.<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><o:p></o:p></span></b></span><br />
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: red; text-transform: uppercase;">Understand your macros, their timing and the sacrifices associated;</span></u><span style="color: red;"> </span></b>this is the lengthiest of the three tips so for
those not interested in the finer details I’ll outline what I believe to be the
most important aspects at the start of the explanation (below). <b style="mso-bidi-font-weight: normal;"><span style="color: red;"><o:p></o:p></span></b></span><br />
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: red; text-transform: uppercase;">Undertake weight training and High Intensity Interval (HII)
training;</span></u></b> endurance training is an <i style="mso-bidi-font-style: normal;">ineffective</i> way to burn body fat and as I’ve said, you don’t
actually need to do any exercise to cut weight. However, I’ll provide a routine
aimed at<i style="mso-bidi-font-style: normal;"> supplementing</i> your nutrition
plan and explain the science behind it.<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><o:p></o:p></span></b></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Before I proceed, I think it is
important to <u>define ‘excess body fat’</u> because the truth is body fat gets
a bit of a bad press. We need the stuff; it’s as simple as that. For example,
did you know that our body fat has a blood supply and is linked to our central
nervous system? It has many important functions to perform and is partially responsible
for our moods and libido.</span></div>
<span style="font-family: Calibri;">However, having excess body fat
is unhealthy because it unbalances our hormones meaning we become susceptible
to heart disease, high blood pressure, type 2 diabetes and certain types of
cancer. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Not only that but all aspiring
runners should know that losing excess body fat will not only lighten the load
on their joints (of massive benefit to those with arthritis) but it will
actually increase their speed; weight being a huge factor in ones VO<sup><span style="font-size: x-small;">2</span></sup>
max.</span></div>
<span style="font-family: Calibri;">So what is meant by ‘excess’
then? Well we’re all unique and as such our best answer can be found by
referring to guidelines which are been based upon the generic information of
what threshold tends to bear witness the majority of associated health
problems;</span><br />
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">21-34% is regarded healthy, therefore <b style="mso-bidi-font-weight: normal;">>34% is deemed excessive for women,</b> and</span></div>
</li>
<li><span style="font-family: Calibri;">8-22% is regarded healthy, therefore <b style="mso-bidi-font-weight: normal;">>22% is deemed excessive for men.</b> <span style="mso-spacerun: yes;"> </span></span></li>
</ul>
<span style="font-family: Calibri;">For those that don’t know, your
body fat weight can be calculated by the body fat percentage given via weight
scales that have such a measure. So if you weigh 200lbs at 25% body fat, you
have 50lbs of body fat. An unscientific way of considering this is say you
wanted to get to 15% body fat within 6 months prior to beginning base training;
this would mean you would be aiming to lose just over 20lbs of body fat.</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfqEUmnXKtP8Nq23wabx_9d0YCmCSF7ZhfQJdVN8oAT2S-JUXnMAQCbhgsTB5grSfmfElRzO-aC8PIWJotEtSomhTkJ12RtTgYhpHH1vAhVf5Ussw5zq7RH_tieBOhHRZfJNYS8G0EZul1/s1600/scales.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfqEUmnXKtP8Nq23wabx_9d0YCmCSF7ZhfQJdVN8oAT2S-JUXnMAQCbhgsTB5grSfmfElRzO-aC8PIWJotEtSomhTkJ12RtTgYhpHH1vAhVf5Ussw5zq7RH_tieBOhHRZfJNYS8G0EZul1/s1600/scales.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">my body fat scales which cost about £45</td></tr>
</tbody></table>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-size: 12pt; line-height: 115%; text-transform: uppercase;">Get used to the feeling of being hungry</span></u></b><span style="text-transform: uppercase;"><o:p></o:p></span></span></div>
<span style="font-family: Calibri;">I think this is the main reason
that people who<i style="mso-bidi-font-style: normal;"> really </i>need to lose
excess body fat fail to do so before they’ve even got going. It’s barely even
discussed by companies operating within the weight loss industry and I have my
suspicions why. Sure there are tons of articles on what to eat and what
exercise to do but none of them get down to the nitty gritty; the hard line;
the real sacrifice – hence my inclusion here as to what <u>should be a persons
number one priority</u>. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">No one likes the feeling of
hunger. After all, its one of our survival mechanisms as is the storage of
excess body fat. But our bodies exist in a time when the food on our shelves
tricks us into believing we need more – to be briefly touched upon in tip
number 2. </span></div>
<span style="font-family: Calibri;">Here’s the thing, if you want to
lose excess body fat the only way to do it (aside from various types of
operations) is to use it as energy. Sure, many people think of this as doing
exercise but that’s actually way off point. Even if we lie in bed all day we’re
expending energy; even if we have a desk job and do no form of recognised
exercise at all, we’re still expending energy. It’s the reason we need food; to
balance our energetic requirements.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Another unscientific example; if
you expend/ burn 1800 calories a day at your desk job etc and consume 1800
calories a day, 5 days a week then chances are you will stay the same weight.
So if you do have 25% body fat and your usual diet is 2000 calories a day then
you cut to 1800 calories a day, you’re still not going to lose any of your
excess body fat. </span></div>
<span style="font-family: Calibri;">The simple equation is that we
should eat less food than we need. By doing this we<b style="mso-bidi-font-weight: normal;"> force</b> our bodies into converting some of our body fat into energy
thus making up the shortfall. How else would we (humans) have survived food
shortages in generations gone by? The problem with this is that <b style="mso-bidi-font-weight: normal;">forcing</b> our bodies is uncomfortable for
us because it makes us feel hungry. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">This is the reason most of us got
<i style="mso-bidi-font-style: normal;">fat</i> in the first place; because we
hate the feeling of being hungry. So we ate when we didn’t really need too and
when we did we tended to eat in excess. This is what causes our bodies to create
more fat cells (adipocytes) i.e. when we don’t expend what we consume.</span></div>
<span style="font-family: Calibri;">People embarking on excess body
fat loss (note, I’m not referring to ‘weight loss’ as technically, it’s not the
same) need to grasp the nettle and understand that it will be uncomfortable for
them and that it can be a long term battle. The upside to this is that the
longer one stays the course the easier it gets. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">To lose weight sustainably it is
best to aim to reduce calorific intake by about 500 per day. Over the course of
a week this equates to 3500 calories which is equal to 1lb in body fat weight.
Thus aiming to lose about 3lbs a month can be regarded as sensible. The problem
with this is two fold; </span></div>
<span style="font-family: Calibri;">Many people can’t get used to the
feeling of relying on their own body fat for their energy requirements (the
feeling of hunger), and,</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Not nearly enough people
understand the basics of nutrition………….. </span></div>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-size: 12pt; line-height: 115%; text-transform: uppercase;">Understand your macros, their timing and the sacrifices associated</span></u></b><u><span style="color: red; font-size: 12pt; line-height: 115%; text-transform: uppercase;"><o:p></o:p></span></u></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">The long and short of all of this
comes down to something very simple; <u>eat real food</u> i.e. the stuff that
we’ve had around us for thousands of years, the stuff that our bodies have
evolved with.</span></div>
<span style="font-family: Calibri;">As promised here are the key bits
for those that don’t like detail (the explanation follows);</span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">The carbs you eat should come from low to medium G.I. sources
only.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">Understand that the only time you need (and can get away)
with consuming high G.I. carbs is either;<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">at breakfast, <o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> b.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">10-15minutes prior to endurance
exercise, <o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> c.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">during endurance exercise,
or,<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> d.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">the 2 hours after hard
endurance exercise.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">Keep hunger at bay and stimulate your fat loss hormones by
making protein and fat more dominant in your macro nutrient count than they’ve
probably ever been.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">With the above point firmly in mind, you must now tally it
with limiting your calorie intake.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">Take the odd day off your calorie restricted diet.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">If you must eat something at night time, before bed, make
sure it’s just protein.<o:p></o:p></span></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: red;"><span style="font-family: Calibri;">In terms of sacrifices, this process is all about changing
your eating habits. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Here’s the great thing about what
I’ve just written; once you reach your target weight all you need to do is
amend bullet points No.3 & 4 to make it a maintenance diet i.e. you consume
what you need as opposed to a deficit. <u>This is then you, for the rest of
your life, no matter what you’re doing. Done.</u></span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>The brief explanation
for the above;<o:p></o:p></u></span></b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjozCLLTtlIxkk7FWvL2-HC3N-f4ZUBzlNZ7pr2M-8hzFrjRpP95yxkoIQt8aKZ7MdA7bdw8UAAUn5saEzsmChIzJdBoVGgXXGbqhUWpfN4J05CN1IO3a9Jn2y4-A2p9WFq-_t8yWaWHNQU/s1600/macro+nutrients.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjozCLLTtlIxkk7FWvL2-HC3N-f4ZUBzlNZ7pr2M-8hzFrjRpP95yxkoIQt8aKZ7MdA7bdw8UAAUn5saEzsmChIzJdBoVGgXXGbqhUWpfN4J05CN1IO3a9Jn2y4-A2p9WFq-_t8yWaWHNQU/s1600/macro+nutrients.png" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;"></span></span> </div>
<span style="font-family: Calibri;">Ok so for those that haven’t
worked it out yet, macros refer macro nutrients; <i style="mso-bidi-font-style: normal;">micro</i> nutrients are vitamins and minerals – not discussed here
because if you eat a balanced diet they will naturally come - par for the
course. 1 gram of carbohydrate (carbs) contains 4 calories; 1 gram of protein
contains 4 calories and 1 gram of fat contains 8 or 9 calories, depending on
what you read. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Broadly speaking we need carbs
for energy, protein for repair and fat for efficient functioning of our
hormones. There are different types of carbs, protein and fat each with their
own effect on our bodies and there are good fats and bad fats. And you should
also know that protein and fat can be used for energy too.</span></div>
<span style="font-family: Calibri;">Something else you should know
before I briefly touch on the bullet points is this; when you consume an
unbalanced and unhealthy diet certain hormones are compromised. For example,
everyone associates the production of testosterone with men and the production
of estrogen with women. However, testosterone production in a man is inhibited
when he eats rubbish. What happens instead is that he starts to produce much
more estrogen.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Have you ever noted a lack of
motivation, a general lull in performance, a missing desire to attack the
training and your libido dropping off? Assuming you’re not clinically depressed
or over-trained this is down to too much estrogen swimming about in your blood
stream. The added side effect of this is that you will begin to gain excess
body fat. The only way to halt this weight gain in its tracks and get back to
your old self is by changing your eating habits, for the better.</span></div>
<span style="font-family: Calibri;">I want to leave it at that for
now as most people will surely know about macros and if not, well at least they’ve
got the layman’s stuff now. If anyone wants to get into much finer detail than
I do here then please refer to ‘Advanced Sports Nutrition, 2<sup><span style="font-size: x-small;">nd</span></sup> edn
by Dan Benardot’.</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtvpYqf85tYRJ4h51cECHTRiupxn-fgmrFu-NsGNS2PrJt9KaxMr6CpxK-4Cd2lI0ILHOEsGy0ZmhWdtmQ6aIFeQufRC3Y45kqJU3jKCULUkWF2QR94Bsth_Jz3VTrJGjAvgUkRzJA9A12/s1600/books.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtvpYqf85tYRJ4h51cECHTRiupxn-fgmrFu-NsGNS2PrJt9KaxMr6CpxK-4Cd2lI0ILHOEsGy0ZmhWdtmQ6aIFeQufRC3Y45kqJU3jKCULUkWF2QR94Bsth_Jz3VTrJGjAvgUkRzJA9A12/s1600/books.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">some suggested reading</td></tr>
</tbody></table>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;"></span></span> <span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;"><u>Bullet points 1 & 2;<o:p></o:p></u></b></span></div>
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">The carbs you eat should come from low to medium G.I. sources
only.<u><o:p></o:p></u></span></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">Understand that the only time you need (and can get away)
with consuming high G.I. carbs is either;<u><o:p></o:p></u></span></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> a.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">at breakfast, <o:p></o:p></span></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> b.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">10-15minutes prior
to endurance exercise, <o:p></o:p></span></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> c.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">during endurance exercise,
or,<o:p></o:p></span></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> d.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">the 2 hours after
hard endurance exercise.<o:p></o:p></span></span></i><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">You ought to be familiar with the
type of carbs you can consume in order to limit fat gains; look into glycaemic
index (G.I.) and aim for those low to mid on the scale. Only go near high G.I.
by following the advice in point 2. This is due to their effect on your insulin
(hormone) production – too much due to inappropriate (wrong type and ill timed)
carbohydrate intake will lead to body fat increases.</span></div>
<span style="font-family: Calibri;">You can get away with (and by
that I mean not convert the carbs to fat) consuming high G.I. carbs at
breakfast simply because the body is primed for carbs after a period of
fasting; I’m obviously not referring to chomping down bars of chocolate here
rather the likes of those who might like some marmalade on their toast, that
sort of thing.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">A mention to vegetables; you’ll
have read lots about the importance of getting ‘5-a-day’, don’t fret too much
about this. The same goes for fruit, in fact, you can pretty much steer clear
of fruit for a while when trying to cut fat (they tend to muck about with your
insulin levels too much). Vegetables are good for two reasons; first of all
they contain many of the vitamins, minerals, fibre and antioxidants that you
need, and, secondly they fill you up when you eat lots of them.<u><o:p></o:p></u></span></div>
<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;"><u>Bullet point 3;</u></b></span><br />
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><o:p></o:p></u></b></span><br />
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><span style="color: red;">Keep hunger at bay
and stimulate your fat loss hormones by making protein and fat more dominant in
your macro nutrient count than they’ve probably ever been.</span></i></span><br />
<span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><span style="color: red;"></span></i><span style="color: red;"><o:p><em></em></o:p></span></span><br />
<span style="font-family: Calibri;">Essentially this comes down to an
understanding of the words <u>anabolic and catabolic</u>. In an anabolic state
your muscles are repairing and sometimes building, depending on the training
stimulus. If you’re in a catabolic state, you’re literally devouring yourself,
your muscles.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">When you begin to examine your
diet (bullet point 4) you will come to realise that it is difficult to eat too
much protein such as its lasting and fulfilling effect. However, it is without
doubt very easy to eat too little.</span></div>
<span style="font-family: Calibri;">As an example, if you find
yourself snacking at 10am and 3pm i.e. between your meals I bet you the
dominant macro nutrient will be carbs and bad fats. Change this to protein
(difficult I know, especially in western cultures due to commercialism of
unhealthy food) and <u>I guarantee a reduction in your hunger pangs</u> as well
as the beginning of your fat loss goals.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">By making your diet more protein
and fat based (remember we’re not doing any endurance training just yet) you
will protect your lean muscle mass meaning that your calorie deficit will work
to force you to burn excess body fat for energy, not muscle tissue.</span></div>
<span style="font-family: Calibri;"><u>Hydrogenated and Trans fats</u>
such as those found in all the things we’ve come to love (cakes, biscuits and
other processed crap) are designed to make us want more. This is a huge trick
that is being played on us by the food industry and it’s only for one purpose –
to increase their profits. Put it this way, the amount of proven damage these
fats are doing to us, I firmly believe they should be deemed as harmful as
certain types of classified drugs. Sure, there’s nothing wrong with a treat now
and then, so long as we follow the basic principles laid out above (bullet
points 1&2).</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;">"Approximately 20 percent of your calories should come from good
fats. Any less than 20% and your hormonal production goes down."</i> </span><a href="http://www.bodybuilding.com/fun/hugo20.htm"><span style="color: blue;">http://www.bodybuilding.com/fun/hugo20.htm</span></a></div>
<span style="font-family: Calibri;">As a rough guide when dieting for
fat loss you should aim for 35-50% carbs, 25-35% protein and 20-30% fat within
your daily intake. To be more specific, the lower your carbohydrate content the
more anabolic your diet will be. The diets you see where the carb’ ratio is
much higher is usually due to the person being an endurance athlete.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>Bullet point 4;<o:p></o:p></u></span></b></div>
<span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><span style="color: red;">With the above point
firmly in mind, you must now tally it with limiting your calorie intake.</span></i><u><span style="color: red;"><o:p></o:p></span></u></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">The fundamental problem with this
point is that many of us don’t know what 200, 300 or even 1000 calories looks
like; it comes in so many different guises. So unfortunately, for those that
don’t like detail this is the main area in which you will come unstuck.</span></div>
<span style="font-family: Calibri;">You simply have to invest some of
your time educating yourself about the density of your food preferences. Once
you start doing this, it will almost take over your life in a way, but the good
thing is that once your food behaviour improves it will become like second
nature to you.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">You should start by working out
your daily calorie requirements which is done on the basis of certain targets;</span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">to maintain your current weight, or,</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">to add weight, or, </span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">to lose weight.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I suggest you sit down with a pen
and paper and calculate your current daily intake of your food preferences
(very important) then tweak it to suit. If you’ve got a smart phone you can
download an app which will do all of this for you; ‘myfitnesspal’ I think. I
got the following calculation from the insanity workouts nutrition strategy;</span></div>
<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Factor 1</b></span><br />
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">66 + (6.23xweight in pounds) + (12.7xheight in
inches) – (6.8xage in years)</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Factor 2<o:p></o:p></b></span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Sedentary: little/no exercise = 1.2</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Lightly active: 1 to 3days = 1.375</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Moderately active: 3 to 5 days = 1.55</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Very active: hard 6 to 7days = 1.7</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Extremely active: all 7 days = 1.9</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Factor 3<o:p></o:p></b></span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Lose weight; minus 500cals per day</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Maintain</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Gain weight: add 250 to 300cals per day</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>Example;<o:p></o:p></span></b></div>
<span style="font-family: Calibri;">72.5kg=160lbs, 69.25 inches,
37yrs old</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">66 + 996.8 + 879.475 – 251.6 =
1690.675 </span></div>
<span style="font-family: Calibri;">Weights 3 times per week and HII
once a week;</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Moderately active; x1.55 = <span style="mso-tab-count: 3;"> </span>2620cal
per day to maintain</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Moderately active; x1.55 = 2620 + 250 = <span style="mso-tab-count: 1;"> </span>2870cal per day to bulk</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><u><span style="font-family: Calibri;">Moderately active; x1.55 = 2620 – 500 = <span style="mso-tab-count: 1;"> </span>2120cal per day to lose weight<o:p></o:p></span></u><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Now that you’ve worked out your
calorie requirements it is crucial you divide into macro nutrient ratio’s as
advised above. </span></div>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;"> </span>Here’s an example
diet </b>(to compliment bullet points 3&4);<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span><br />
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">(mon - fri)</span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="color: red;"><span style="font-family: Calibri;">7am Breakfast;<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"> Medium bowl of
porridge 150cal, 28C, 7P, 3F</span><br />
<span style="font-family: Calibri;"> 2 slices toast
with butter and 1 with peanutbutter, 310cal, 32C, 10P, 12F</span><br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">2 boiled eggs,
185cal, 12P, 12F</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">A cup of tea, 10cal</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;">655cal, 61C, 29P, 27F</span></span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="color: red;"><span style="font-family: Calibri;">10am Mid-morning snack;<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"> 1 tin Mackerel
(olive oil), 270cal, 18P, 23F</span><br />
<span style="font-family: Calibri;"> ½ broccoli, 25cal,
1C, 2P, 2fib</span><br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;">295cal, 1C, 20P, 23F</span></span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="color: red;"><span style="font-family: Calibri;">1230 - Lunch;</span></span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">Chicken salad and
a baked potato, 400cal, 32C, 26P, 6F</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">½ snickers, 135cal,
17C, 2P, 7F</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">A cup of tea, 10cal</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;">410cal, 50C, 27P, 13F</span></span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="color: red;"><span style="font-family: Calibri;">3 - 3.30pm - Mid-afternoon;</span></span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">A small tin of
kidney beans, 125cal, 21C, 10P</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">A small tin of
tuna (in water), 55cal, 13P</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">2 boiled egg whites,
50cal, 12P</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">10ml flaxseed oil,
85cal, 10F</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">½ broccoli, 25cal,
1C, 2P, 2fib</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;">315cal, 22C, 31P, 10F</span></span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="color: red;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: red;"><span style="font-family: Calibri;">Post training;</span></span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">1 scoop whey
protein in water 110cal, 2C, 20P, 1F</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">200ml apple juice
in 200ml water 90cal, 20C</span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;">200cal, 22C, 20P, 1F</span></span><span style="color: red;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="color: red;"><span style="font-family: Calibri;">Post training meal;</span></span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">1 scoop casein
protein in water 110cal, 2C, 20P, </span></div>
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;">Scrambled eggs (2
whites, 1 yolk) with sprinkle of garlic powder, 100cal, 12P, 6F</span></div>
<span style="background: yellow; mso-highlight: yellow;"><span style="font-family: Calibri;"><span style="background-color: white;"> </span>210cal, 2C, 32P, 7F</span></span><br />
<br />
<div align="center" class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: center;">
<span style="font-family: Calibri;"><span style="color: red;">8pm-ish;</span> melatonin supplement (if required)</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>Totals;<o:p></o:p></span></b></div>
<span style="font-family: Calibri;">(remember I need 2120 calories
per day to lose 1lb body fat per week) I consume approx 2085cal of which 159g
is P/30%, and 81g is F/35%; this means that 35% of my food does not come from
protein or fat sources; the two fundamental macronutrients for fat loss.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’m sure you’ll agree that by
sticking with the above diet, I don’t tend to get too hungry, yet I still
manage to lose excess body fat weight! Granted, it’s not setting my world
alight but once I’ve reached my target I can reintroduce some more carbs in lieu
of proteins and fats, especially as I’ll be needing them due to commencing
endurance training.</span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>Bullet point 5;<o:p></o:p></u></span></b><br />
<br />
<div class="MsoListParagraph" style="margin: 0cm 0cm 10pt 36pt; mso-list: l10 level1 lfo4; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><span style="color: red;">Take the odd day off
your calorie restricted diet.</span></i><u><span style="color: red;"><o:p></o:p></span></u></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn4oGBaSmHOSjNOmv9G89G0848I25Z-9Wfd4f7wN3cgNDeE5sGh-bAlVo6S2yPlLSBjnLVcMfVMCnf_Ix5-BDu8yswwurKFliKkO3YfB4IyJC1XMHuzC06pHPedrEKJdkjH6RTgOr1XJ-V/s1600/leptin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn4oGBaSmHOSjNOmv9G89G0848I25Z-9Wfd4f7wN3cgNDeE5sGh-bAlVo6S2yPlLSBjnLVcMfVMCnf_Ix5-BDu8yswwurKFliKkO3YfB4IyJC1XMHuzC06pHPedrEKJdkjH6RTgOr1XJ-V/s1600/leptin.jpg" /></a></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Leptin is the hormone that helps
us burn excess body fat. Think of it as a battery and the more it’s used the
more its power is depleted. It is put into use by way of the calorie deficit
and appropriated macro ratio diet; this is how we force our bodies to use body
fat for energy.</span></div>
<span style="font-family: Calibri;">However, if you think starving
yourself is a good idea, as opposed to eating a healthy balanced diet through a
prolonged period think again as you will actually knock your hormones out of
sync and ironically, force your body to start storing body fat! </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">So what happens here is like all
batteries, they either need to be replaced or recharged. We can recharge leptin
to normal levels, primed for more fat loss, by eating a calorie surplus diet
when we need it most. </span></div>
<span style="font-family: Calibri;">The written guidance is that you
should aim for 6 days deficit and 1 day surplus but this assumes we’re all
identical. I personally go for about 3 or 4 days on diet and then have a day
off, which is decided by how I feel. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">If you follow the principles
above you will know when the right time is to revert to a surplus. It’ll be the
day when no matter how strict you’re being you’re simply too hungry to think of
anything but the food you crave. Give in; don’t beat yourself into the ground.
It’s what you actually need to do. Any weight gained from that one day will
quickly fall off in the following few days.</span></div>
<span style="font-family: Calibri;">Some people call this a cheat
day, others call it a reward day. I’m probably a bit more pragmatic than that.
It’s just a day like any other; only on this day your body is telling you it needs
something else.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>Bullet point 6;<o:p></o:p></u></span></b></div>
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">If you must eat something at night time, before bed, make
sure it’s just protein.<o:p></o:p></span></span></i><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">When we’re sleeping our main
function is repair and recovery. Any carbs floating around in our body are
unlikely to be used and thus will be converted to body fat. Even though you
might <i style="mso-bidi-font-style: normal;">feel </i>like you need carbs or
something filling, you really don’t <i style="mso-bidi-font-style: normal;">need</i>
carbs prior to sleeping. </span></div>
<span style="font-family: Calibri;">However, you might need protein. Casein
protein is a supplement which is filling and slow release meaning it will work
with you right through the night, especially important if you’re trying to
recovery from a long endurance session or trying to add lean muscle mass.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>Bullet point 7;<o:p></o:p></u></span></b></div>
<i style="mso-bidi-font-style: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span></i><!--[endif]--><i style="mso-bidi-font-style: normal;"><span style="color: red;"><span style="font-family: Calibri;">In terms of sacrifices, this process is all about changing
your eating habits. <o:p></o:p></span></span></i><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">After all, the inescapable truth
is this; your eating habits are the only reason you now have more body fat than
you desire.</span></div>
<span style="font-family: Calibri;">If you can handle your hunger
pangs and get to grips with this main tip, I guarantee you will begin to lose
excess body fat and will continue to do so until such time as you reach your
target. It really is as simple as that. There are no supplements required, no
cheats involved. It’s just you, the food you choose to eat and your mental
strength; how determined you are to make it happen? </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">That’s it in a nutshell. Trust
me, I know you might be looking for the magic potion or recipe but they don’t
exist. The fundamental truth is this, you have to change the way you eat and
you have to stick with it. </span></div>
<span style="font-family: Calibri;">For example, there is a certain
‘magic’ weight loss pill that can be bought in our pharmacies which guarantees
to cut 25% from all of the fat you consume before it is absorbed by the body. <u>This
is an absolute crock of shit;</u> if you change your eating habits i.e. do this
properly then why would you want to pay £60 for a batch of tablets to remove
25% of the good fats your body needs. Look at it another way, you don’t change
your eating habits and you take these pills to help you lose weight. What
happens? Your body still absorbs 75% of the bad fats you really don’t need; you
still gain weight <i style="mso-bidi-font-style: normal;">and</i> you’re out of
pocket! Supplements hit your pocket; <u>the most effective way to get rid of
excess body fat is by changing your eating habits via consumption of a
controlled and balanced diet.</u></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span><u>Conclusion to
tip No.2;<o:p></o:p></u></span></b></div>
<span style="font-family: Calibri;">I acknowledge that I’ve perhaps
led some into a false sense of security with ‘my 3 tips’ but I remain content
that the basics of fat loss can be taken from the abbreviated translation.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">With that said, we are all
different/ unique therefore a further piece of advice I have is that for those
wanting even more specific information please look into;</span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">somatotypes, </span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">biomechanical individuality, and, </span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">metabolic typing. <span style="mso-spacerun: yes;"> </span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Oh yeah, one last thing; alcohol.
This is converted in acetate which is used in place of our body fat supplies
for energy. When trying to cut fat, cut back on your alcohol intake, better
still ditch it altogether.</span></div>
<span style="font-family: Calibri;">That’s it then, if you don’t like
exercise, feel free to stop reading now…………….</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-size: 12pt; line-height: 115%; text-transform: uppercase;"><span style="font-family: Calibri;">Undertake weight training and High Intensity Interval (HII)
training;<o:p></o:p></span></span></u></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAIgj6xw-_OkDwkHub8XymAsbzMoxIdQBAedktiMZdVAhNCHlFRnVA5fQzVYx-1eyye1hTdizcFnfxNQOHzA2RbHZr7XMOCkdDDs_xdJ-nC7M3Hvjp648Caff_n3dql1ZFd3s8azvO1zZX/s1600/working+out.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAIgj6xw-_OkDwkHub8XymAsbzMoxIdQBAedktiMZdVAhNCHlFRnVA5fQzVYx-1eyye1hTdizcFnfxNQOHzA2RbHZr7XMOCkdDDs_xdJ-nC7M3Hvjp648Caff_n3dql1ZFd3s8azvO1zZX/s1600/working+out.jpg" /></a></div>
<span style="font-family: Calibri;">Ok, very briefly, the science bit
first; </span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">weight training increases the resting metabolic
rate meaning that combined with a clean diet, you are more efficient at burning
excess body fat whilst resting,</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Long moderately intense cardio eats away at both
fat and muscle (think running for anything longer than 30mins), whereas</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Short high intensity eats away at more fat than
it does muscle.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Points to note on HI workouts; </span></div>
<span style="font-family: Calibri;">If you’re aiming to retain any
lean muscle mass (or even make some gains) <u>do not even think about doing
insanity workouts</u>. These will have you shrinking all over. Sure, Shaun T
looks ripped but that guy was huge as a pro footballer; ordinary folk with
ordinary 9 ‘till 5 jobs simply don’t have that foundation to rip back to. In
simple terms, insanity workouts will help you lose weight but it won’t
exclusively be body fat weight you’ll be losing.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><u>Exercise to the uninitiated
should be thought of as alcohol to the pubescent teenager.</u> It will act as a
toxin meaning that unless you build your tolerance to it gradually and
carefully, you will get ill and/ or injured. This is the main reason that
highly driven people get ill too soon when taking up exercise. With this in
mind, surely now you will see why some people would be absolutely crazy to be
taking up insanity workouts – just because they heard it was good for losing
fat! </span></div>
<span style="font-family: Calibri;">OK caveats dealt with, here’s a
quick example of what to do;</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">In terms of weight training, you
want to do something that creates a state of hypoxia within the muscles; being
in an oxygen deficiency. By doing so, your muscles will be stoking the ‘fat
burning furnace’ for the next 24-48hrs. Note; this isn’t about building new
muscle fibres; it’s about losing excess body fat. This workout might make you’re
muscles <i style="mso-bidi-font-style: normal;">appear</i> bigger but that’s only
a short term process. This technique <i style="mso-bidi-font-style: normal;">will
</i>assist with your fat burning goals.</span></div>
<span style="font-family: Calibri;">A state of hypoxia can be found
by doing what are known as drop sets. Alternatively you can do giant sets or
tri-sets. Essentially get a muscle group working consistently (time under
tension) for between 40-70seconds. Rest for 90 seconds and repeat 2 or 3 more
times, then change to a different body part. Do no more than 4 body parts in on
sitting. </span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">For example (I workout in my
garage at home – so not the purest of drop sets, but you should get the jist);</span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">All body workout (all 4 sets)<o:p></o:p></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="font-family: Calibri;">Monday<o:p></o:p></span></u></div>
<span style="font-family: Calibri;">Barbell rows</span><br />
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Drop set<o:p></o:p></span></i><br />
<span style="font-family: Calibri;">Inverted dumbbell rows</span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Flat bench press</span></div>
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Drop set<o:p></o:p></span></i><br />
<span style="font-family: Calibri;">Dumbbell bench press</span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Back squats</span></div>
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Shoulder snow angel</span><br />
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Tri set<o:p></o:p></span></i><br />
<span style="font-family: Calibri;">EZ bar upright row</span><br />
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Tri set<o:p></o:p></span></i><br />
<span style="font-family: Calibri;">Trap hold</span><br />
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Superset<o:p></o:p></span></i><br />
<span style="font-family: Calibri;">Standing calf raises</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I do something similar on a
Wednesday and a Friday and on a Saturday or Sunday I perform a High Intensity
Interval (HII) session on my turbo trainer (stationary bike). </span></div>
<span style="font-family: Calibri;">This usually takes the structure
of something like a 5min warm up followed by 3 lots of all-out-sprinting for
20secs, each with a rest period of 2 or 3 minutes between, and a final cool
down. All in, no more than 20 minutes work. That’s all the cardio I need to be
doing when my specific goal is cutting excess body fat.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Conclusion<o:p></o:p></span></u></b></div>
<span style="font-family: Calibri;">Like I said near the end of my
previous post, my main goal - post hip arthroscopy - is to lose some excess
body fat and rehabilitate prior to commencing base training in preparation for
next years Highland Fling.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Since Xmas 2013 I’ve so far lost
9lbs. I was 18.3% body fat before my operation (16 days ago) and I’ve not
checked since. However, my goal is to get to 15% body fat, anything below that
will be a bonus, before I start running again which will hopefully begin in
June of this year.</span></div>
<span style="font-family: Calibri;">I’ve lost this weight, and
believe I will continue to do so by employing the principles mentioned above. It’s
taken me a long time to finally understand nutrition with confidence and hope
that by penning this post, it will take others much less time than it did me.
Best of luck.</span><br />
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com10tag:blogger.com,1999:blog-9178232238702472215.post-17072525389302669192014-02-02T12:43:00.000-08:002014-02-02T12:43:11.752-08:00Hip arthroscopy; the lead up, the procedure and the immediate aftermath<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I have been influenced to write this by John Kynaston, who thanked me
via facebook for my previous post. The intention is that;<o:p></o:p></span><br />
<br />
<div style="margin-left: 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It will encourage
others with similar hip related problems to pester their doctor incessantly
until they are taken seriously,</span></div>
<div style="margin-left: 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It provides a perspective
on the operation and likely recovery process, and</span></div>
<div style="margin-left: 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I provide a
platform for fellow bloggers etc to answer a couple of (my own) questions which
conclude the post.</span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The first section (the lead up) lists the events leading up to the
operation. Several conclusions will be brought together to close this rather
lengthy episode before proceeding onto the next; the procedure. Here I will go
through the rather uncomplicated operation I had, before finishing this post
with where I am now and what I think the future holds for me, as a runner.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The lead up<o:p></o:p></span></b></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">11 Nov 2012;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I fell awkwardly coming downhill during a run. I didn’t actually land
on the deck; I managed to keep myself upright but at the same time heard and
felt a crack coming from somewhere inside my hips. From this day forth I had
been unable to run or even powerwalk without severe pain materialising within
my hips.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">27 Nov 2012;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I visited a sports injury clinic at Castle Douglas to find out what my
injury was and to get some treatment – yes it took me 2 weeks to admit there
was something wrong. I was given some Physiotherapy (PT) exercises and told to
refrain from running for 2-3weeks.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">21 Dec 2012;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I waited longer than 3 weeks to give the injury every chance to clear
before I embarked on a run on this day. The pain was actually worse - within
the joint between my hip and the top of my right leg. I decided to stop running
for as long as it took to clear the injury and assumed on the basis of previous
advice that this would be no more than another week or two. I continued with
the PT exercises suggested – again almost refusing to believe I was really
injured.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">10 Jan 2013 </span><b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">(2months
post injury);</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> </span></b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I phoned my GP, <span style="mso-spacerun: yes;"> </span>because the hip injury was not clearing
despite very low levels of activity and to enquire about being put forward for
a referral. When he informed me that the process could take as many as 18 weeks
I agreed that it might be of use if I simply re-visited the sports injury
clinic. This is the date I first enquired about a referral.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">12 Jan 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I was unable to get an appointment at Castle Douglas for a couple of
weeks but I did manage to get in at FASIC in Edinburgh that Saturday morning. I
was given a thorough examination and thereafter, a number of PT exercises and
told to refrain from running for another week or two. The specialist did not
seem concerned about the pain I described which was referring into my groin. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">16 Jan 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I had been emailing the physiotherapist at Castle Douglas to update on
my progress and was invited to attend again on this day. He ran some checks and
confirmed the diagnosis made in FASIC; femoral anterior glide syndrome with
medial rotation. He concluded by giving me a variation of some of the PT
exercises I had already been doing for nearly 7 weeks. He also said I could
continue with my running and that it should be done up to the point of pain and
when the pain kicked in I was to stop and carry out my PT exercises. He added
that the injury should clear up soon and the clicking noise within my hip would
soon dissipate. He did not appear overly concerned about the pain that I
described which was referring into my groin.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">22 Jan 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I wrote to my GP to explain the events above and to request that I be
put forward for a referral with a specialist. I did this because despite being
told by a number of specialists that my injury would soon clear up (since the
end of November) it had shown no signs of abating. I wanted to start the ball
rolling with the referral process then rather than wait months for someone to
acknowledge that it wasn’t clearing and then begin the lengthy process. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">23 Jan 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> sub note to add that both by regular osteopath and physio disagreed
with the diagnosis of the specialists thus far. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">27 Jan 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I went for a 4 mile powerwalk to investigate the condition of my
injury. This was my first attempt at rigorous forward movement since my visit
with the PT at Castle Douglas (2 weeks earlier). Within 10minutes the pain
re-emerged within my groin and gradually got worse for the duration of the
walk. Afterwards I decided to pull out of the entire years competitive
commitments on the basis that I would not be physically ready for any of them. THIS
WAS WHEN I STOPPED RUNNING.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">01 Feb 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> my GP replied via letter and made reference to the issue that I wanted
to return to running as soon as possible but requested that I be patient with
the process of rehabilitation, therefore turning down my request for an MRI. I
took up Yoga this week.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">20 Feb 2013; </span><b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">(more
than 3months since the injury)</span></b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I visited the physio in Lockerbie and was with her for almost 90mins. I
explained the following;<o:p></o:p></span></div>
<br />
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My pelvis appears to be pulled backwards during the night when I’m
sleeping.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">When I wake in the morning I am aware of an isolated area of acute pain
in one spot of my lower right back.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The two large muscles either side of my spine feel fatigued most
evenings.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I often roll backwards and forwards on my back (with my knees tucked in
to my chest) to get rid of the perceived build up of fatigue.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I experience a very strange creaking sensation within my upper right
groin whenever I do a backwards lunge; almost like the stretching of a rubber
glove.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The clicking noise in my upper right groin shows no signs of abating.</span></div>
<div style="margin-left: 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’m in constant daily pain and this is despite being almost completely
immobile lately.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">She was very thorough and explained that the core has four parts to it
and all need to be working in unison to help prevent injuries. She also
corrected a slight imbalance in my lower back. I’ve been told to continue with
the PT exercises and also try to engage the entire core and to focus on doing
the exercises properly i.e. keeping the pelvis aligned properly. There was no
time limit given for when I should expect to resume full fitness from injury
though she did say that it could take as much as 12-18months!<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">19 Mar 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> there were still no changes in any of my pain symptoms. I was concerned
that almost 4 months of conservative treatment had not helped in any way. Therefore,
I wrote to my GP again.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">22 Mar 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> my GP replied to inform me that he had forwarded my letter to the MRI
dept at DGRI for further assessment. This is the date my referral process
eventually begun.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">15 Apr 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> my wife (works in Radiography etc dept) told me that Dr Haque had
spoken with her re my condition. He says that he would prefer that I get
properly diagnosed. That way I will either have an arthrogram or a plain MR. Apparently,
my GP should have referred me to a specialist in the first instance.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">18 Apr 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I have a Hemorroidectomy (operation) and am fairly immobile from this
point onwards for a number of weeks. I volunteered for this on the basis of
having to cancel my running commitments this year.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">19 May 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I’m recording this date to demonstrate the ongoing nature of this
problem. Whilst walking the dog this morning I felt a number of sharp twinge’s
within my upper right groin i.e. the same area that I have been having pain in
for the last 6 months. This is despite the fact that I stopped running in
January and have been practically immobile the last 5 weeks due to having had a
Hemorroidectomy.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">03 Jun 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> first activity since my Hemorroidectomy operation – a 4 mile walk. I
had a niggling pain in my lower right back and across my right side trochanter.
I’m still getting the popping/snapping sensation coming from my right hip at
the front.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">04 Jun 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> my right greater trochanter felt as though it wanted to pop out this
morning whilst walking the dog – the day after my 4 mile walk.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">07 June 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">30wks
since injury,</span></b> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">11 weeks since official referral,</span></b> I have received
an appointment for the orthopaedic specialist – 11th June.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">11 June 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> appointment with orthopaedic specialist. He says that I have a bony
prominence on my right hip ball joint and that this may be causing a labral
tear which is referring into the area at the front of the hip. He says that the
greater trochanter pain may be simply due to a bursa which is not pertinent at
the moment due to my level of inactivity. He also added that the psoas may be
degenerated and that the scan may or may not confirm this. Either way, if it
is, there is no repair that can be done. I am to have an arthrogram MR at
Glasgow Nuffield soon. I hope to find out what condition my psoas is in so that
I can make a decision one way or the other.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">16 July 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">35wks
since injury,</span></b> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">almost 17 weeks since referral,</span></b> I returned to find
out the results of my scan. The specialist confirmed that I have a labral tear
and that he is going to refer me to Glasgow General for the next stage of my
treatment. My appt was 0900hrs and I was not seen until 0940hrs; just to be
told this very quickly. Why could I not have been consulted with over the
phone? This would have saved my time (I took the morning off work) and the time
of time of the consultant.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">29 July 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> constant hip pain. The pain is now referring deep into my ball and
socket joint and is a constant burning sensation. At least the pain into my
groin has dissipated. I’m wondering if my ongoing ITB strain can be addressed
at the same time as any potential operation to my hip?<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">01 Aug 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I phoned Glasgow today (Mr Patel’s secretary – the consultant that was
supposed to see me) to be told that I had to wait up to 12 weeks if I was to be
seen and that she couldn’t even confirm if I would be seen at all as it would
be up to the consultant. Almost 9 months since my injury and I’m being told I
need to wait another three just for another consultant meeting. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">30 Aug 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">41 ½ wks
since injury, 23 weeks since referral</span></b>, I phoned to ask what the
progress was only to be informed that Mr Patel (above) had declined my referral
requesting that Dumfries stop sending him referrals because he is too busy!
I’ve now, as of the 23rd, been re-referred to a different specialist in
Glasgow; Mr Campton at the Gartnaval. I phoned the Gartnaval to be told they
had no record of my referral and that when they received it I would be looking
at 12 weeks to be seen again unless it was marked as urgent. I phoned Dumfries
and asked them to fax the referral through today and mark it as urgent.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">23 Sept 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">44 ½ wks
since injury, 26wks since referral, </span></b>I phoned the Gartnaval to find
out when my appt is due. I was told that my referral was marked as ‘routine’
and that I would not be seen until November at the earliest; a year since my
injury.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">26 Sept 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I write a complaint to the NHS<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">12 Oct 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> I visit a play area called ‘crocky trail’ with my kids and run about
playing with them. The day after and for another couple of days the top of my
right leg and down into my groin is in incredible pain i.e. I definitely cannot
run anymore.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">11 Nov 2013;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">a year
to the day since I was injured, 34wks since referral</span></b>, I have my
consultation with Mr Campton. He says he will help me.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="color: #7030a0; font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">30 Jan 2014;</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> <b style="mso-bidi-font-weight: normal;"><span style="color: red;">14 ½ months
since injury, 10months since referral,</span></b> I have my operation and it
turns out that I was more in need of this than had been previously thought!<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So what can be
taken from this period of time?<o:p></o:p></span></b></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Up until my Xray (which was 7 months to the day after my injury) I had
four separate professionals all telling me that I had the same injury; each of
these individuals had no means of collaborating with one another and none of
them was informed of any previous diagnosis. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Under normal circumstances a person would have been considered deluded
to question four individuals each with considerably more medical knowledge than
his own. However and with this clearly in my thoughts, I remained totally convinced
that they were wrong. Here’s why;<o:p></o:p></span></div>
<br />
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">When you are
injured and unable to train at your chosen sport for any more than 5 weeks then
you have a real problem that needs addressed. This simply doesn’t equate to
12-18months of physiotherapy as one of the individuals suggested,</span></div>
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I had pain
referring into my groin which was consistently overlooked by every
professional,</span></div>
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My osteopath and
personal physio both told me that the diagnosis’ of my injury didn’t make any
sense to them,</span></div>
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Some people have a
higher tolerance to pain than others; I suggest highly driven individuals such
as ultra runners fit within this bracket. Therefore, to be fair to the four who
got this injury wrong, diagnosing can be complicated by this factor, <span style="mso-spacerun: yes;"> </span></span></div>
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Two of the physios
suggested that I should be able to run after just a few weeks of the PT
exercises but had no suggestions for when that proved incorrect, and,</span></div>
<div style="margin-left: 36pt; mso-list: l2 level1 lfo3; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Quite simply, I
didn’t believe anyone was taking me seriously and got the general impression
that I was being fobbed off.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">These tactics may deter less determined individuals from pursuing
further action through the NHS and this is where I believe the crux of this
matter lies. Please, someone/ anyone correct me if I’m wrong because this
entire affair has blighted my view of the NHS. In fact, if it was up to me I
would like to opt out of paying my NHS contributions with the aim of taking out
health insurance instead.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I know they are chronically under resourced but they should not be
making promises such as ’18 weeks from referral to procedure’ when they clearly
can’t keep to them.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The procedure<o:p></o:p></span></b></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">At my pre-operative assessment, I was told that I was going to have a
hip arthroscopy with the potential for a labral repair and/ or osteoplasty
(bone shaving). I was also informed that I would be in crutches for between
4-6weeks, and that the more I had done, the longer I would be in rehab for
afterwards. The time to resume full activities was placed at roughly 6 months.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">During my own research, prior to the operation, I uncovered some wild
stories of people being in severe pain post operation for anything up to
18months! I admit that I was very anxious especially given the complications I
suffered from my haemorrhoidectomy last year where I could barely walk for 8
weeks afterwards and have been left with a prescription of laxatives for the
rest of my life.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">However, for me this operation was a final throw of the dice; without it
I would never run again. I might never run again with it but at least there was
a chance that I would. And despite the potential for monumental pain in the
aftermath I considered it a chance worth taking. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Hip arthroscopy is a procedure that allows surgeons to treat many hip
problems that previously required large incisions, muscle splits, and
dislocating the hip. The surgery generally takes about 2 hours, and is
performed through two or three small incisions in the upper part of the
thigh/groin. A small telescope (the arthroscope) is placed into one of these
incisions and the entire hip joint can be visualized. The arthroscope is connected
to a tiny camera, allowing the entire surgery to be visualized on a TV monitor.
The other incision(s) are used to place various instruments into the hip to perform
the surgery. A special operating room table is used to perform hip arthroscopy
to gently distract the joint and allow for safe movement of instruments inside
the hip.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOJLokBI6tPn6oDoWVkHwvJWjXldi9dMFXJk8QSp7hUiknGf7mqCaTvY1qPU6HFNzowbj3A4oeugpirDtEb4r2A_NPRvX4u_S0cX8Miwwl18bC0MDQK-TkygzAzxk1K9WMHq5P2ToxVsIf/s1600/op.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOJLokBI6tPn6oDoWVkHwvJWjXldi9dMFXJk8QSp7hUiknGf7mqCaTvY1qPU6HFNzowbj3A4oeugpirDtEb4r2A_NPRvX4u_S0cX8Miwwl18bC0MDQK-TkygzAzxk1K9WMHq5P2ToxVsIf/s1600/op.jpg" height="102" width="320" /></a></div>
<span style="font-size: 12pt; mso-bidi-font-family: Arial;"></span><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none; text-align: justify;">
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Now, it was the consultants’ intention to repair a labral tear. However,
it turns out that my tear was larger than expected, so much so that it was
beyond repair. Instead (I was informed afterwards) he removed much of the
debris and smoothed out the labral joint. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">In addition, he had to reshape the neck of my femur as a bone deformity
was causing an impingement (femoroacetabular impingement to be exact). It was
this that caused the labral tear and regardless of whether or not I had taken a
tumble on that fateful day, at some point in time this was always going to
happen. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3zaAQAT5ulXNs9LKOGuEuuvE5Euajl3uHSYkojbeLk14UW_6J_scs_7zM5W0OSE-F6yThjsCvlR0o_Ml2doOxB2EWRyu9M2jQCQeGeCg5fwTa2Vtu1hR9eaRNPua_rL5_4NzQDAysaoF/s1600/FAI.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3zaAQAT5ulXNs9LKOGuEuuvE5Euajl3uHSYkojbeLk14UW_6J_scs_7zM5W0OSE-F6yThjsCvlR0o_Ml2doOxB2EWRyu9M2jQCQeGeCg5fwTa2Vtu1hR9eaRNPua_rL5_4NzQDAysaoF/s1600/FAI.jpg" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span> </div>
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">During my research I have come to realise that many people have labral
tears to some degree and that many of them do not require surgery. I think it’s
important to state this as these things should be taken on an individual basis.
The same goes for the recovery process.<o:p></o:p></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0HXosuDx-jubmQtCAfJrXWouBPEV31jwTE36NVlfII1QSxyL5A-5FN7a5RbkDVZuYF-54zJ5DFVFuV5CGCFsYhpRlhhVSBaF8gJ2lz39ZgzmCPBX08s-JrDLcT9LijlXkRAIvLCfnWPPX/s1600/3+incisions.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0HXosuDx-jubmQtCAfJrXWouBPEV31jwTE36NVlfII1QSxyL5A-5FN7a5RbkDVZuYF-54zJ5DFVFuV5CGCFsYhpRlhhVSBaF8gJ2lz39ZgzmCPBX08s-JrDLcT9LijlXkRAIvLCfnWPPX/s1600/3+incisions.JPG" height="240" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span> </div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The immediate
aftermath<o:p></o:p></span></b><br />
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So I had the operation exactly 3 days ago from now. Within hours of the
procedure I was up walking to the toilet without the aid of crutches and have
to say that I was pleased to feel only minor pain.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The consultant visited me the following morning to tell me what he did
and answered the first question on my lips; did he find any signs of arthritis?
The answer was that yes, yes he did.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So here it is folks, what do I do now?<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I told the surgeon that I had my sights set on one last hurrah before
putting the running shoes away for good and asked his opinion. He was non committal
as I suppose any true professional would be. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">He said that I should be able to resume a normal level of activity but
that I would always experience some minor niggles within the hip region. Thankfully
though, none to the extent I had felt within the last 14 months. Instead, he
said I would probably not notice it too much but just to be aware that things
would never be perfect.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">At 37yrs old I now know that the head of my femur is ‘scruffy’ i.e. that
I have the onset of mild arthritis. Being realistic, and assuming I live to
about 80, this means that I can expect a hip replacement at some point in my
life. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So the burning question is this, can I resume running once I have
rehabilitated from this operation or should I just give up once and for all?<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Truthfully? I have already prepared a training programme based on me
arriving at the start of the 2015 fling. This has been based on the principles
of injury prevention and running/ training the absolute minimum that is
required. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I aim to reduce my bodyfat significantly prior to starting running base
training; over the last 4 months I have went from 13.4% to 18.3% due to
strength training with the aim of bulking my upper half up – to bring some balance
to my overdeveloped lower half. The problem is, I made a huge balls up with my
nutrition – despite witnessing some lifetime best strength gains.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_Jz8GOsFz4dYY7_Y7Vr_8KOPDAx_vMpXwJ0bqkdbpL6prmEty9mH9Tv_Omr5KCrH3wN4TqJN0iLCKKTCqz_rs8cEqDkNAZCUdRfAV7bJjKL12HUaC0JnAot2bqYfbTCns7PvaS6M8aTf/s1600/5+19+dec+13.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_Jz8GOsFz4dYY7_Y7Vr_8KOPDAx_vMpXwJ0bqkdbpL6prmEty9mH9Tv_Omr5KCrH3wN4TqJN0iLCKKTCqz_rs8cEqDkNAZCUdRfAV7bJjKL12HUaC0JnAot2bqYfbTCns7PvaS6M8aTf/s1600/5+19+dec+13.JPG" height="320" width="240" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span> </div>
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Thereafter, I have 3 block of 12 weeks running training each with a two
week active recovery period between. All of this has been specifically tailored
to match my own abilities and is based on everything I have learnt within the
last 5 years.<o:p></o:p></span><br />
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">My only concern is that I may have missed something. For example, I know
that I keep getting niggles on my right side. Therefore, does anyone know of a
specialist I can visit who can assess me and help me with my running gait or
alternatively, even tell me straight that running is not good for me? <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Until then, I really hope I at least get the chance to fulfil my dream.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p><span style="font-family: Times New Roman;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p><span style="font-family: Times New Roman;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p><span style="font-family: Times New Roman;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p><span style="font-family: Times New Roman;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p><span style="font-family: Times New Roman;"> </span></o:p></span></div>
</div>
<br />
<span style="font-size: 12pt; mso-bidi-font-family: Arial;"><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none; text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none; text-align: justify;">
</div>
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none; text-align: justify;">
</div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com5tag:blogger.com,1999:blog-9178232238702472215.post-88007583432584464612014-01-08T07:20:00.000-08:002014-01-08T07:20:43.871-08:00I refuse to give up - hip labral tear operation<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">This might seem incredibly naïve of me but what else can I do?<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">2013 was the year that was supposed to be! I had been running for 5
years and had entered and been accepted for the unofficially titled ‘Triple
Crown’;<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The fling,<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The West Highland
Way Race, and,<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">The Devil O the
Highlands<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It was to be my personal crowning glory. The realisation that my love
affair with running was paying dividends. Then at the end of 2012 whilst out on
an innocuous off-road bimble I slipped, albeit rather violently, and felt
something crack within my hips.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I’d like to add that I am absolutely adamant this labral tear is not a
running related injury. It did not come about as a result of overtraining
rather it arrived via a trauma related accident and what is more, could have
happened to anyone. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">It displeases me to receive feedback from others (physio’s, doctors,
surgeons etc) who have all claimed this is a running injury. Yes it occurred when
I was out running but whilst coming down that hill I was on, that particular
day, I defy anyone to remain upright and not leave injured. However, one cannot
escape that fact that all forms of running whilst handicapped with this injury
is all but impossible.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">So the whole of 2013 was spent in hibernation from the one I grew to
love. It seems 2014 will go the same way! Two whole years. I suppose this will
have to be the reality for anyone who like me, can’t afford to have these
things dealt with via private health care. But seriously, two years! Come on.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">In the first instance, the NHS has been as much use as an ashtray on a
motorbike. It has to be said. The only thing it seems to be any good for is
ensuring the public in general are put back to work as soon as practically
possible. Let me tell you, anything over and above that and you will be playing
the long waiting game. I'm very disappointed with the performance of many so
called professionals.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">Here’s an example; I was asked to go to the local Infirmary for a
consultation regarding my X-ray. I was first on the list at 9am. However it took
45 mins for anyone to come and see me and then he had the Gaul to tell me that
there was nothing he could do because my case would have to be referred to a specialist
in one of the Glasgow hospitals. A total of about 30secs of his time to tell me
that. What the hell was wrong with a phone call instead? And that was just the
tip of the iceberg.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Anyway, I’m now about to go for my operation (30<sup>th</sup> jan) more
than 14months since I got injured. With this I’ve been told to expect 6months
of physio before I can even begin to contemplate running again.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">But here’s the real Brucie bonus; I’ve been told the chances are I’ve
probably got hip arthritis now such is the wait I’ve had! They won’t know until
they go in so I won’t know until I wake up and you can bet that will be the
first question on my lips. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Calibri, sans-serif;">The surgeon has told me that I should consider giving up running,
certainly long distances. Part of me understands what he is saying. After all, I
did kinda kick the ar*e out of it. I was never meant to do the stuff I did –
hence the title of my blog – it was always my headstrong determination that
dragged my sorry carcase over the line; I could barely walk for the 4 months
after I did the WHW late 2011.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">However, as with anything in life, there’s always another perspective.
Part of me is thinking that if by some miracle I don’t have arthritis, then I take
the rehabilitation seriously and build back into running super carefully then
one day, I might come back. It would only be for one last hurrah I think but
inevitably part of me has a deep desire to make it happen.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">That said, all of this could simply be pie in the sky. I have a new job
to start after this operation, one that I’m really looking forward too. I want
to get my teeth into this new line of work (private practice) and really bed
myself in with the new team. Perhaps that will impact on my extra curricular
activities. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">One things for sure, whatever happens will be because it will have been
the path I chose to take and that is one thing that should never be taken for
granted.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com3tag:blogger.com,1999:blog-9178232238702472215.post-90719057517690718232013-07-16T07:35:00.000-07:002013-07-16T07:35:14.032-07:00So I have a labral tear; I have some questions.<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">8 months to find this out.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4V221mk-Eieg5tiymL_ogGCPv-1buIQ9-4NsmWZJxutRC3htK3ZtPf9TSG6k9YhI1YuovDTXtITTTOPJbgD3c95fi7XjTzg7DwWJXp6nQwTZnKjZ8YIbp_22FC7xSdjGXPeTQrKlS1Pcw/s1600/hip_labral_tear_intro01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4V221mk-Eieg5tiymL_ogGCPv-1buIQ9-4NsmWZJxutRC3htK3ZtPf9TSG6k9YhI1YuovDTXtITTTOPJbgD3c95fi7XjTzg7DwWJXp6nQwTZnKjZ8YIbp_22FC7xSdjGXPeTQrKlS1Pcw/s320/hip_labral_tear_intro01.jpg" width="320" /></a></div>
<br />
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">I could go on; trust me I've got a lot to say on the matter. Like for example, me telling three highly trained individuals (physio's) on three separate occasions that I strongly believed they were overlooking something - for none of them to listen; not to mention issues with my GP and similar with the NHS. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">And it's still not over. I'm being referred to Glasgow General for my treatment plan as Dumfries Royal Infirmary doesn't have the skill set required.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">So anyway, the whole thing has irked me somewhat! The injury happened as a result of an awkward fall during a run and because no-one has listened to me in the time since, it may develop into a more chronic problem with age; think hip arthritis and then replacement!</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Looking back over the last 5 years, I've actually had 15 different running related injuries;</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: justify;">
<span style="font-size: x-small;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;"><strong>Sprained ankle; grade 3 (both) </strong> <em><span style="color: black;">(h</span></em></span><em><span style="color: black;">istorical</span> and recent)</em></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Jumpers knee (R)</span></b><span style="mso-tab-count: 3;"> </span><i style="mso-bidi-font-style: normal;">(when mileage is increased dramatically)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Upper back and neck sprain<span style="mso-tab-count: 1;"> </span></span></b><i style="mso-bidi-font-style: normal;">(this tends to happen when I include heavy weight training)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Quad strain (R)<span style="mso-tab-count: 1;"> </span></span></b><span style="mso-tab-count: 3;"> <em>(</em></span><em>minor problem, happens a relatively few
times)</em></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Hamstring strain (R)<span style="mso-tab-count: 1;"> </span></span></b><span style="mso-tab-count: 2;"> </span><i style="mso-bidi-font-style: normal;">(minor problem, happens a relatively few
times)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Achilles tendinopathy (both)</span></b><span style="mso-tab-count: 2;"> </span><i style="mso-bidi-font-style: normal;">(plagued me for years when just resuming running training)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Posterior
impingement (L)</span> <span style="mso-tab-count: 1;"> </span></b><i style="mso-bidi-font-style: normal;">(picked up as a football injury and remains
to this day - meaning I have had </i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><i style="mso-bidi-font-style: normal;"> to give up fell running)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Achilles bursitis (L)</span></b><span style="mso-tab-count: 3;"> </span><i style="mso-bidi-font-style: normal;">(3yrs ago whilst trying to battle through above injury)<o:p></o:p></i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Planter Fasciitis (both)<span style="mso-tab-count: 1;"> </span></span></b><span style="mso-tab-count: 2;"> <em> (</em></span><em>usually whilst recovering from a long distance
event)</em></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Hip flexor (psoas) strain (R)</span></b><span style="mso-tab-count: 2;"> </span><i style="mso-bidi-font-style: normal;">(frustrating; happens towards end of speed phase)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">ITB Friction (both, mainly right) </span></b><i style="mso-bidi-font-style: normal;">(happens with high mileage, painful, especially
the rehab)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Hip bursitis (both)</span></b><span style="mso-tab-count: 3;"> </span><i style="mso-bidi-font-style: normal;">(only occurred recently due to incident which caused.....)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Hip labral tear (R),</span></b> <span style="mso-tab-count: 3;"> </span><i style="mso-bidi-font-style: normal;">(tried to run for 3 months with this due to misdiagnosis)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">and of course.....<b style="mso-bidi-font-weight: normal;"><span style="color: red;">toe nails falling off</span></b><span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;">(regular occurrence with
long distances)</i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
</span><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">My mate Rob thinks I have a propensity to attract injury i.e. that I have poor biomechanics. That may be the case but I just think I'm unlucky. This injury is a good example, so too is the posterior impingement. That said, there definitely appears to be a biomechanical deficiency with my right side.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">No-one likes getting injured
and anyone who has read this blog will know that I have turned every stone looking
for answers regarding how to avoid and inevitably deal with them; it would clearly be
advantageous to get to a stage where I can just train without the burden of
constant injury avoidance. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Having said that, relative to
where I was 5 years ago, before I took running seriously, I’m content with what
I’ve done and I dare say, if I have to give up running, then I’m sure I’ll
reflect on this period of my life with some satisfaction. But there will always
be<b style="mso-bidi-font-weight: normal;"> that</b> question. So;</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">
</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"></span></span></b></span></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;">Does
anyone have words of wisdom they would like to share with me?<o:p></o:p></b></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
I’ve done
my fair share but to date the level of feedback has left me questioning why I
write this blog. I fully believe in the power of collaboration as I know many
others do e.g. John Kynaston and Debbie Consani. I give advice in the absence of strategy but for every likeminded individual (willing
to share) it seems there are 50 or more who only ever want to keep. And don't get me started on those who leech off the insight of others only to palm it off as their own! I get
between 50-300 readers per post (and I know that is miniscule) but I need help
here; how about it? </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;">Should
I simply give up running?<o:p></o:p></b></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
This has
crossed my mind and I think that may have been slightly transparent throughout
some of my most recent posts. However, as with any love affair, breaking the
ties is a very difficult thing to do. I have invested a huge portion of my life
and what little finance I have over the last 5 years. To cut it all adrift now
would be heartbreaking but perhaps it is the ONLY avenue left for me? Then again, it might be of use to know that I have already prepared my plan for a gradual return to running once I have this labral tear taken care of. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">
</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"></span></span></span></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;">Does
anyone know of someone (a consultant) who might help me?<o:p></o:p></b></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
My thinking
here is that there must be some kind of special sports injury consultant
somewhere in this country who knows exactly what I should do to fulfil my
running potential. They can cast their eye over my history of injuries and ‘hey
presto’ I’m given some magic remedy! Surely? For example, what is with this tape
more and more people seem to be wearing over certain muscles and joints? (I
know what it is, I just don’t know if it will help me).</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">The only thing I have
not done is to have my running gait analysed. So once I am able to run again I
will arrange this. Aside from that, I really don’t know where to look or
what direction to take. I'm also planning to get a pair of five fingers or barefoot trainers and use them to go walking in - often.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">The real issue is that I don’t want to go through
another lengthy period of training for it all to come to nothing again. Surely that’s
understandable, especially with two young kids requiring more of my spare
capacity. But by the same token, I’m loathed to give up running unless I know I
have done <b style="mso-bidi-font-weight: normal;">everything</b> to keep the
dream alive.</span></div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Arial; font-size: x-small;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Arial; font-size: x-small;">Laters.</span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com6tag:blogger.com,1999:blog-9178232238702472215.post-63378556424430479982013-06-15T12:18:00.001-07:002013-06-16T09:52:58.953-07:00Losing fitness; a benchmark<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">bear with me, stats are at the end and are precluded by the
descriptor........<o:p></o:p></span></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">Once upon a time fitness consisted of being able to
train 5, 6 or 7 days per week (depending what I was training for and what stage
I was at) sometimes twice or thrice on particular days, with no adverse side
effects. We’re talking between 10-20 hours per weeks, though there was a time
when I trained 30 hours in a week. Ironically, there is the very strong
possibility that my fitness was, in fact, adversely affected by this volume of
training.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">Fitness is based on your genetics, perceptions and
motivation to make improvements. It is different for every unique individual.
So if you’ve ever trained and become fit you know that the journey was painful;
staying fit, not so. Highly motivated individuals flirt with overtraining more than
they ought too and losing fitness becomes something to dread. Ultimately some people
are more prone to losing fitness in a quicker fashion than those more fortunate.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">Back in November of 2012 (7months ago) I picked up a
mysterious hip injury. I ploughed on for 3 months doing everything I could to
rid myself of it. In the end I (temporarily) gave up running and with that my
goal to take part in the West Highland Way Race which takes place less than a
week from now. The latest on the injury is that I am to go for an arthrogram
MRI soon. Anyway, when I dropped the running, I contacted my GP and told him I
was willing to un-cancel a scheduled Hemorroidectomy.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">From that point onwards I was unable to make any plans
as I didn’t know in advance when the operation would take place. So I took to
circuit and weight training and continued with static cycling (turbo trainer)
to replace the running in the hope that I could retain most of my fitness.
Nevertheless, my training volume dropped by more than 50%. So in effect I was
on a downward spiral from this point – in terms of losing my aerobic and
muscular conditioning. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I was operated on the 18<sup><span style="font-size: x-small;">th</span></sup> April. I feel
somewhat qualified to discuss this as I have had three procedures in the last 16
years; twice for a Hemorroidectomy and in between (3 years ago) for what is
known as a ‘banding’. </span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I don’t have much recollection of the first operation
or the recovery period after it. However, on the basis of my being physically
active whilst in the Army and the fact that the hemorroids were kept at bay for
nearly a decade, I have to assume that there were no complications.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">This time around, things have been different. I had
three large internal hemorroids removed. In the past, the procedure involved
stapling the wounds closed; now they are left open (apparently they heal better
this way). The wounds are in a location which have restricted my recovery as
well as would have been expected. </span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I’m sure you can imagine the type of pain one has to
endure after this operation. Needless to say, all forms of physical activity were
initially ruled out. Rather naively, I gave myself two weeks to recover before I
‘cracked-on’ with my training – as was the case with the banding. </span></span></div>
<div style="text-align: justify;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I say it was naive of me but I’ll never really know.
The surgeon certainly sided with my optimism but neither of us banked on the
<a href="http://www.wisegeek.com/what-is-an-anal-stenosis.htm#didyouknowout">stenosis</a> that occurred. Why would we have? When I was informed of the
possibility of complications I completely rule them out. Wouldn’t you?<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span><span style="line-height: 115%; mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">Anyway, I want to keep this on the thread of
fitness, suffice to say that the spasms I endured lasted for approx’ 6 weeks
and the stenosis meant that I was in constant pain and unable to do very much.
I <i style="mso-bidi-font-style: normal;">was</i> able to do something though and
here (at the end of week 6 - post operation) the journey to fitness began. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><u>First foray – cutting the grass</u>
- at the end of week 6, I plucked up the courage to dabble with my first bout
of activity in 6 weeks; the lawnmower was put into action and I cut my back
gardens grass. Believe it or not, I had DOMS (in my hamstrings) for 4 days
after that!</span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><u>Second foray</u> - during
the seventh week, I managed three four-mile walks and one lower body weights
session. Here’s what that consisted;</span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">3x20 Bulgarian split squats (body weight)</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">3x20 squat jumps (body weight)</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">3x20 standing calf raise (body weight)</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">3x20 clams, and,</span><br />
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">2x60seconds plank.</span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">I suffered with DOMS for
almost a full week after that! And to think that sort of workout would’ve been
a lunchtime warm-up for me not so long ago.</span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><u>Third foray</u> - into week
8 and after the DOMS subsided I went for a 4 mile run. However, I was
determined to keep within my heart rate zone of 75% and that meant breaking the
jogging up with equal periods of walking. At least I now had a very tangible
benchmark; 10.50 minute miles!</span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">As a frame of reference it
should be noted that I have never gone longer than two weeks without doing some
form of physical activity, that is, never in my entire life. This 6 week
layoff, therefore, presents itself as an opportunity. I have made some
recordings;</span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
</div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: currentColor; mso-border-alt: solid black .5pt; mso-border-insideh: .5pt solid black; mso-border-insidev: .5pt solid black; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="background-color: transparent; border: 1pt solid black; mso-border-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Variables<o:p></o:p></span></i></b></div>
</td>
<td style="background-color: transparent; border-color: black black black rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Now<o:p></o:p></span></i></b></div>
</td>
<td style="background-color: transparent; border-color: black black black rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Before op’<o:p></o:p></span></i></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Weight</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">73kg<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">75kg</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Body fat </span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">13%<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">NR</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Muscle content</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">66%<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">NR</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Water content</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">62%<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">NR</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Waist</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">32.5in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">33.5in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Chest</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">39in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">40in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Shoulders</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">44.5in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">44.5in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Neck</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">15.25in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">16in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Left upper arm</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">12in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">14.5in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Right upper arm</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">12in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">14.5in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Left upper leg</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">23.5in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">23.5in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Right upper leg</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">23.25in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">23.25in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Left calf</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">15.25in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">15.25in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Right calf</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">15in<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">15in</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">Resting heart rate</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">50<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">42</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">4mile run at 75%</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">10.50m/m<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">7.30m/m (pb)</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17; mso-yfti-lastrow: yes;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 91.55pt;" valign="top" width="122"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">30min TT at 75%</span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 70.15pt;" valign="top" width="94"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"><span style="font-family: Calibri;">10.10km<o:p></o:p></span></span></b></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) black black rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0cm 5.4pt; width: 76.95pt;" valign="top" width="103"><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;">12km (pb)</span></div>
</td>
</tr>
</tbody></table>
</div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: Calibri;">NR = Not Recorded</span><br />
<span style="font-family: Calibri;">TT = Turbo Trainer</span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">So what do I take from these statistics?<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">No.1</span></b><span style="mso-bidi-font-size: 10.0pt;"> – despite being practically immobility for 6
weeks my legs have not changed shape at all. This has been a useful lesson
because it had been previously suggested to me that my hip injury may have been
caused as a consequence of having over developed upper leg muscles. That may
still be true but I was assured that my post operative layoff would address
this problem. It clearly has not.<o:p></o:p></span></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">No.2</span></b><span style="mso-bidi-font-size: 10.0pt;"> – my aerobic capacity has dropped off a
cliff, quite literally. Losing over 3 minutes per mile from my running is a
real shocker but at least I have an indication of where I’ve been before which
will remain as something for me to strive for once again.<o:p></o:p></span></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">No.3</span></b><span style="mso-bidi-font-size: 10.0pt;"> – I’ve lost a lot of mass from my upper
arms. Why loads from my arms and nothing from my legs? I don’t know.<o:p></o:p></span></span></div>
<br />
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">No.4</span></b><span style="mso-bidi-font-size: 10.0pt;"> – I’ve started to record my body fat
percentage with a set of EKS scales borrowed from a mate. I think this will be
quite useful for future reference.<o:p></o:p></span></span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">No.5</span></b><span style="mso-bidi-font-size: 10.0pt;"> – perhaps I am more naturally suited to
cycling, certainly with my legs being more muscular relative to the remainder
of my body it would seem to lend credence to this theory. What do I think about
this? Am I likely to take up cycling? I don’t think so.<o:p></o:p></span></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I’m at peace now with the fact that I’m never going to rival the best
of any running club but the freedom and joy of trail and mountain running,
either solo or with good company, is unparalleled. For this reason I’m going to
use this blog to track myself back to fitness.<o:p></o:p></span></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I don’t know how long it will take but I have a few goals;<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-font-size: 10.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I will learn
and undertake a <a href="http://www.marksdailyapple.com/welcome-to-marks-daily-apple/#axzz2WJWqGFuw">more natural way to eat,</a> one that is more in tune with an ultra
runner’s needs.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-font-size: 10.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">Increase
my upper body mass. My thinking is that I’ll look like more of a man for one
thing and I’ll get back to the type of body shape I had in my later years of my
military career. The other side to this is that I hope it will bring about more
balance to my body composition and thus will mitigate the complications of my
over developed legs. I welcome any observations on this, though having said
that, advice from other runners is depressingly non-existent most of the time.</span></span></div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">3. I'm going to get my gait analysed at Hampden Stadium sports injuries and health clinic (assuming I get running fit at some point in the future) because there has to be something in the passing comment of most people that I have run with i.e. that I have a strange way of running!</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-font-size: 10.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">I aim
to build up to doing lots of stuff at a slow pace with the odd bit of training
done at a high intensity. I’m also going to get used to lifting heavy weights
at least once a week. Once I’m content with my ability I’ll step the training
up to be more structured in aiming for a particular event – I’m not pinning
myself to anything just yet, for a couple of reasons which are about to be
divulged.</span></span></div>
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">The stenosis is a serious
problem</span></b><span style="mso-bidi-font-size: 10.0pt;">, one that I will
require another operation for. I am due to return for a general anaesthetic
appointment soon and will know thereafter how much longer I will be out of
action for.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 10.0pt;">And my hip injury!</span></b><span style="mso-bidi-font-size: 10.0pt;"> The orthopaedic has told me that I either
have a degenerated psoas or a labral tear. If it’s the first, I’ll never run
again as there is nothing anyone in the world can do for me. If it’s the second
he’ll do key hole surgery on me and I’ll be out of action for a few months
after that!<o:p></o:p></span></span></div>
<br />
<span style="mso-bidi-font-size: 10.0pt;"><span style="font-family: Calibri;">So the next few months will be interesting!<o:p></o:p></span></span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="mso-bidi-font-size: 10.0pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="mso-bidi-font-size: 10.0pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com0tag:blogger.com,1999:blog-9178232238702472215.post-25553138353793841872013-03-03T12:05:00.001-08:002013-03-04T03:40:14.813-08:00A question of class<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">It's
been almost 5 weeks since I stopped running. In that time I've inevitably been
reflecting on something that just will not go away; will hard graft and
determination ever be enough or do I need talent for this game? I think I have
my answer.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">I'm
in my mid 30's, married with two young kids, have a full-time job and have been
studying hard in the last 4-5 years as I bid to become a chartered building
surveyor. In that same time period I have taken up running and have very little
history in the sport apart from the requirement to be relatively fit whilst I
served in the Army for 9 years.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">What
was the point of that last paragraph? Think about someone you know who might be
in similar circumstances. When I do, I can think of no-one else mad enough to
take so much on. Well, maybe both Consani's but I'll come back to why I believe
it may work for them. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">Looking
around at big running events I see all age groups and people from all walks of
life but a closer look reveals something interesting. Without being disrespectful
to those not mentioned here I believe that most of those who take it seriously
are broadly categorised as:<o:p></o:p></span></div>
<br />
<div style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; font-size: 11pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 11pt;">‘the
young without kids’,<o:p></o:p></span></div>
<br />
<div style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; font-size: 11pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 11pt;">‘the
same age as me without kids or kids who have grown into adolescence’, and,<o:p></o:p></span></div>
<br />
<div style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; font-size: 11pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 11pt;">‘the
older without kids or with kids who have flew the next’<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">My
relationship with running has been a torrid affair, probably in no small part
due to my self-demanding and competitive nature. Looking back there is a
recurring theme; injury, illness and a dogged determination to keep trying.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">Early
last year I told my wife that I was going to give the running one last chance.
So after 4 years of refusing to spend any money on running (because we had
none), I persuaded my wife to let me spend what little savings we had for a
training programme from an ultra running coach and a tailored nutrition programme from a
nationally recognised body. In addition, I invested in 'all the gear' and any
injury prevention gadget I could get my hands on and bought a whole host of
books to inform my brain. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">Prior
to starting the training I was as primed as I had ever been. Then 8 weeks into
the programme just as I was beginning to pat myself on the back for finally 'doing
things properly', I got injured! Again. I ploughed on for 3 and a half months,
trying this and trying that and then just got to the stage where I had to hold
my hands up.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">In
the 5 weeks that have past I have honestly not missed running. I don’t know if
this is because I am 5 weeks into a new thing which will be reported on in 7
weeks time or if I have genuinely had enough of the struggle. <o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">In
times like this I ask myself what it is that I truly miss about running. Without
question it is the freedom of running trails and in mountains and in putting
myself to the limits of my potential. These are things I cannot do injured BUT
they are the very things I know I must keep aiming for. For this hard graft and
determination are all that are required.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">The
problem with this comes when you enter events and undertake challenges which
have time limits and are flooded with other ‘competitors’. You are provided with
a tangible record of where you stand - ultra’s are fantastic at exposing you
for who you are. Excuses only wash for so long. So with the thoughts of the
last 5 weeks spinning around, I read <span id="goog_1255153793"></span><a href="http://www.ultramarathonrunning.com.au/2013/02/ultra-marathon-class-youve-gotta-have.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+UltraMarathonRunning+%28Ultra+Marathon+Running%29">this blog<span id="goog_1255153794"></span></a> by Andy Bowen.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;">I
have my answer. Allow me to summerise; class is permanent, form is temporary.</span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "Arial","sans-serif"; font-size: 11pt;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<o:p> </o:p></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com6tag:blogger.com,1999:blog-9178232238702472215.post-46639762721387966932013-01-27T03:52:00.000-08:002013-01-27T04:00:34.360-08:00I'm out<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">There are a variety of ways I
could’ve begun this post but the title pretty much sums it up. I’m out;
completely out of 2013 – as far as running is concerned. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx9uNf4LJDBG3xCWRxTrGyaSfIjGCLhTzjiIJBRfpmBG8VCoX3dNbD1VuC-95uLmx6XHkgVD2fHRwZ0oOfOnirVSulhiKLpAy4L30D81fW7GqguRgP0XbWa358CR7C_RI-xLIb6eQTwemD/s1600/ar132444817438171.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx9uNf4LJDBG3xCWRxTrGyaSfIjGCLhTzjiIJBRfpmBG8VCoX3dNbD1VuC-95uLmx6XHkgVD2fHRwZ0oOfOnirVSulhiKLpAy4L30D81fW7GqguRgP0XbWa358CR7C_RI-xLIb6eQTwemD/s320/ar132444817438171.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">The notion doesn’t sit very well
with me but I think I’ve got to the stage when I have to be realistic as
opposed to optimistic. For 12 weeks now I’ve done everything to rid myself of
my mystery hip injury and it shows no sign of abating. If anyone doubts this
please refer<a href="http://never-been-a-runner.blogspot.co.uk/2012/12/injuries-trying-to-prevent-them-and.html"> here</a>. I say mystery because one day it refers over the left
trochanter, the next the right and the next the right groin – though the vast
majority of the time I feel as though I have a tight groin – like every minute
of the day. The only thing left to do is ask my GP for a referral for further
up the chain – which is what I have now done. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’m not going to drag this post
out with an in-depth analysis of what I think went wrong and what the experts
have thus far told me. The long and short of it is that I am still injured and
I am unable to freeze time to allow it to heal – so that I can still take part
in this year’s events. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’ve already pulled out of the
Calderdale. The fling is 3 months from now. The only way I would commit to that
now is if my injury miraculously cleared up today – and it hasn’t. I went for a
gentle 4 miler this morning and bang - within 20 minutes it started niggling
again – spreading out from the groin. A sure sign that all is not right especially
when one considers the lack of running I’ve done recently. Call it what you
will; the last straw that broke the camels back. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">So, considering I need to take a
complete break from running I think it’s sensible to un-cancel my Hemorroidectomy.
That will take place up to 3months from now and has a 6 week running lay-off
thereafter. Perhaps it is a little clearer why I have said that 2013 is a
complete wipe out? And that’s not counting any prognosis of the latest mystery
set-back. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Yeah sure, I could have the op’
and do some build up to the WHW, Devil’ and High Peak 40 but I don’t want to
just complete them. I know I can do them…..with injury. That’s a story I’ve
lived. I want it to be different now; train properly and avoid injury.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Anyway, I’ve emailed the
organiser’s/directors of the three races held over the West Highland Way and
informed them of my decision to pull. I’ve been putting it off for weeks and
today I just felt it was time I called it.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Where does that leave this blog?
I’m a long way from finishing my four pillars of ultimate performance and reading
this now I understand that it would seem how delusional I might seem. All I can
say is that I don’t doubt myself. It may be that I am not destined to run and
that I have wasted a precious amount of time simply trying to be more mediocre
than before.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">If that’s the case then so be it,
time will tell. I intend to deal with this properly when my body lets me. And
as there is still so much for me to share I will resume the blogging when the
time is also right.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com4tag:blogger.com,1999:blog-9178232238702472215.post-28099605291736770342013-01-05T08:05:00.000-08:002013-01-05T08:05:31.450-08:00Strength workouts for runners
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Each of these sessions should take no more than 20mins
to complete. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">A few years ago I learnt a couple of things about
weight training that have stayed with me ever since. Before I go on I’d like to
share them with you;<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">When you train one part of the body during a session you must
also train the opposite part. This ensures your training remains balanced. For
example, if you intend on a bicep session you have to do the triceps too; chest
and back etc.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The only body parts/areas that should be trained on
consecutive days are the abs (core) and the legs. This ensures adequate
recovery and as we all know it is during recovery that improvements in fitness
are made.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Contrary to popular belief, you do not need to consume masses
of protein either pre or post workout. As an endurance athlete you need 1.3g of
protein per kg of body weight every day. Body builders need approx’ 1.7g per kg
of body weight. The difference is more subtle than manufacturers of ‘muscle
building’ supplements would have you believe.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I use free weights. However, you can use your
imagination and utilise your own body weight, household items or pulley
machines at your nearest public/private membership gym.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Many of you will be familiar with the terms ‘reps’ and
‘sets’, so I’ll not go down that road. Broadly speaking you should be looking
to do 3 sets of 10-12 reps of each exercise – with a weight that you struggle
to do 15reps with. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Now then, having said that, I do something slightly
different; I perform each exercise immediately one after the other and then
that whole session counts as a set for me. I’ll then rest for a minute and
repeat the whole thing again. I do that three times in total. Does that make
sense? <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I got this tip from the book; the 4 hour body.
Essentially, it gets my heart rate pumping a lot more than it would do
otherwise, it saves me loads of time and it turns my body into a ‘fat burning
furnace’ when I’m at rest. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Our focus is on all body strength. So there are 3
upper body workouts and 2 lower body workouts. As said beforehand, Olga gave me
the basis for these routines but I’ve subtly changed them to suit. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Note; if you aren’t familiar with these types of
exercise and you feel you might want to give them a try, why not take a note and
google or youtube them. That’s what I do, if I can’t visualise something.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Upper body
1 (chest and back)<o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">50 dumbbell jog swings<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Decline bench press<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Wide arm overhand pull-ups<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">30 Decline bench sit-ups<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Bent over row<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">30 decline bench twist-sits<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l6 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Underarm pull-ups<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Upper body
2 (arms)<o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">EZ bar curls<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">20 Tricep dips<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Hammer bar curls<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Decline bench overhead tricep press<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Dumbbell curls<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l5 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Lying cross over extensions<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Upper body
3 (shoulders)<o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Overhead barbell press<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Hammer bar curls<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Decline bench overhead tricep press<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Alternate overhead dumbbell press<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">EZ bar shrugs<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Bent over rows<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l2 level1 lfo4; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Punch bag – all out for 30secs<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Lower body
1 <o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Dumbbell squats<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Deadlifts<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Bulgarian squats<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">20 Standing calf raises (with 40lb pack on)<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">40 seated calf raises (40kg on knees)<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l1 level1 lfo5; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Hamstring curls (inverted on exercise ball)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Lower body
2<o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l4 level1 lfo6; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Single leg squats<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l4 level1 lfo6; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">20 clams<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l4 level1 lfo6; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Reverse dumbbell lunge<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l4 level1 lfo6; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">20 standing calf raises (with pack on)<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l4 level1 lfo6; text-align: justify; text-indent: -18pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">40 seated calf raises (weight on knees)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">In a future post, I’ll show how these are included in
my programme but essentially I’ll get through all workouts within every two
weeks. I also sprinkle in other strength related workouts in that same time
period and in a future post I’ll log what those are specifically. For now
though they relate to;<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l3 level1 lfo7; mso-text-indent-alt: -18.0pt; text-align: justify; text-indent: -36pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span><span style="font-family: Calibri;">I.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Core workouts<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l3 level1 lfo7; mso-text-indent-alt: -18.0pt; text-align: justify; text-indent: -36pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span><span style="font-family: Calibri;">II.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Plyometrics<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l3 level1 lfo7; mso-text-indent-alt: -18.0pt; text-align: justify; text-indent: -36pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span><span style="font-family: Calibri;">III.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Physiotherapy workouts<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l3 level1 lfo7; mso-text-indent-alt: -18.0pt; text-align: justify; text-indent: -36pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span><span style="font-family: Calibri;">IV.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Intense circuits <o:p></o:p></span></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com6tag:blogger.com,1999:blog-9178232238702472215.post-23615149329726561292013-01-02T05:56:00.000-08:002013-01-02T06:03:29.267-08:00A new way to train<div style="text-align: justify;">
</div>
<div class="separator" style="clear: both; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcqWOdUlYcBgG-IX013ZiqAirayGETBaqHUCbo7h4g4FNO12YvwghN7jK8EV_TXKH-Jq1I2E3zhyphenhyphensek4wOUeI0uphPHb_4-24rAxOwTLBlv4WMin-lpqch_QmZyeX5V5ohmBjdFmEL5me2/s1600/Saunders+solo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcqWOdUlYcBgG-IX013ZiqAirayGETBaqHUCbo7h4g4FNO12YvwghN7jK8EV_TXKH-Jq1I2E3zhyphenhyphensek4wOUeI0uphPHb_4-24rAxOwTLBlv4WMin-lpqch_QmZyeX5V5ohmBjdFmEL5me2/s320/Saunders+solo.jpg" width="213" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Around 6 months ago I penned a rather frustrated picture of myself in <a href="http://never-been-a-runner.blogspot.co.uk/2012_07_01_archive.html">the curse of a novice runner</a>. It was here that I acknowledged once and for all that four years of trying just wasn’t working out. I had been training hard (too hard) and was on the receiving end of set back after set back.<span style="mso-spacerun: yes;"> </span>That effort bred inconsistency and ultimately confusion.</span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I had been training via programmes I had built myself.
They were based on military experience, the books I had read, an over-inflated
ego and more recently the vast array of blogs I had been following. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The first mistake was the books. Until the last year
or so I had only ever read books that were designed for marathon training and
alike. I took the parts I thought to be important for ultra running and simply
over-cooked them to form an ultra training programme.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvekBgiHt6rbSZeQGcrKbUYlxZDKRNQeGOX8E2HFTY-XUEDvA938WR985pDpTVxh33NdapVzpJoJQ7Cvsh38pZf_M99yWFBF6hL_133HCOx5gH0b0OoOiuXOZ2AQcW8l2jmtfimNz-xjhH/s1600/endurance+training+book.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvekBgiHt6rbSZeQGcrKbUYlxZDKRNQeGOX8E2HFTY-XUEDvA938WR985pDpTVxh33NdapVzpJoJQ7Cvsh38pZf_M99yWFBF6hL_133HCOx5gH0b0OoOiuXOZ2AQcW8l2jmtfimNz-xjhH/s1600/endurance+training+book.jpg" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The second mistake was allowing my ego to have a say.
I believe that some people probably battle with this for a while (whilst others
are oblivious) and very much like ultra running, this is a journey you-alone-must
go through to bottom it out. I’m not out of the woods yet but I think I have a
much better handle of it now.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The third mistake was studying blog after blog. This
process really was like panning for gold. For every 50 or so blogs read I would
probably find a tiny morsel worth holding onto. Don’t get me wrong, reading
blogs is a great pastime but when you’re searching for answers against a
backdrop of life’s issues and getting little in return the process is simply frustrating.
I don’t tend to read anywhere near as much as I used too.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I understand that we are all different and therefore
do not share the same intentions when writing; what might appeal to me will not
to others and vice versa. For example, I know that some people find me to be
too serious and yes that is one side to my personality. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">However, I’m now in a position to share all of those
tiny morsels and everything else that I have recently learnt as part of my <a href="http://never-been-a-runner.blogspot.co.uk/2012/09/the-four-pillars-of-ultimate-performance.html">Four Pillars of Ultimate Performance</a> series; this, for example, is intended as a chapter
within ‘Physical Conditioning’. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">In the curse of a novice runner I stated that I had
been training wrong BUT as it will be shown, I was doing nearly everything that
I should’ve been. It just wasn’t structured properly and of course there was
too much of it. I’m not talking about mesocycles and macrocycles – I’m on about
the specifics of what to do during the week. I also concluded that post by
saying I felt I needed help before I resumed training. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">This is how I found it;</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> a short time afterwards, and
without consciously looking for any advice, I read Steve Q’s post about
different types of coaches and how they should match the athlete. This had
never occurred to me but made perfect sense. I followed a link from that post
to Carilyn Johnson’s blog and from there followed another link to Olga King’s
blog. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Olga speaks from the heart and is a straight-talker;
consider the name of her blog. When I read <a href="http://runmoretalkless.blogspot.co.uk/2012/08/out-of-spot-light.html">that post</a> I was spellbound and
immediately felt a connection – one that led me to believe fate had crossed our
paths. I acted upon that chance encounter straight away by emailing her.<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">In the end, the programme I received didn’t look all
that different from what I was doing but it had subtle differences, was less
time consuming and contained one new thing;<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">I’m still doing weights.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> Now however, I’m not trying
to kill myself and set the bar higher with every session. This is probably a
male thing (or and ego thing), I love doing weights but now I’ve come to
realise its true purpose. Running is an all body exercise, just as rugby
players must be bulky (to be robust), we must be robust (but in a specific way)
to mitigate the continual rigours of running.<o:p></o:p></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrX_hFwpC-xMMhcNVyMVaBWglnUECTd4P77gS7wUQagF9ftBowWy9uFJ9fWclmtk0zAZLhvP-aUbp6CDwIh8sFTngyqC9x6208Vr-1SsoxyKCFYrcpcBid416yUI3Q_vwpQAvejyWexZvc/s1600/weight_lifting.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrX_hFwpC-xMMhcNVyMVaBWglnUECTd4P77gS7wUQagF9ftBowWy9uFJ9fWclmtk0zAZLhvP-aUbp6CDwIh8sFTngyqC9x6208Vr-1SsoxyKCFYrcpcBid416yUI3Q_vwpQAvejyWexZvc/s320/weight_lifting.gif" width="320" /></a></div>
<br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I will detail my weights sessions in future posts –
like I have said previously though, Olga provided the basis of this new
understanding, I have simply revised her workouts given to me.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">I’m still cycling on my turbo trainer.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> This is used primarily as a
cross training recovery session. When your running muscles are in need of some
time off it is important to realise that you should still train the ventilating
muscles – which account for up to 15% of your effort expenditure when
exercising.<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">I’m still doing plyometrics.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> They’re not as explosive as
the type I was doing beforehand but they’re at a good level of intensity and
provide the right balance of what is required during my early phases of
training. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">Now for the big change; the running.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> This is devised around the
<a href="http://www.mcmillanrunning.com/company">McMillan method</a> of running which essentially means that throughout your cycle
(e.g. a week) you should run at varying intensities. No longer am I just
running easy for most of the week with one lung buster thrown in for good
measure.<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Instead, this part of the training is incredibly
structured by using a heart rate monitor. So for example, weekly (or cyclical)
running volume should be calculated on the following basis;<o:p></o:p></span></span><br />
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Recovery sessions are done at between 65 and 72% of Maximum
Heart Rate (MHR).</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Base (easy) sessions are done at between 72 and 79% of MHR.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The above should be 45% of
your weekly total<o:p></o:p></span></span></i></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Marathon paced sessions are done at between 79 and 90% of
MHR.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">90mins or 12% of weekly
total<o:p></o:p></span></span></i></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Threshold sessions are done at between 88 and 92% of MHR.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">60mins or 10% of weekly
total, track 800-1600m<o:p></o:p></span></span></i></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Interval sessions are done at between 93 and 97% of MHR.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">8% of weekly total, hills or
track between 3-7mins<o:p></o:p></span></span></i></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Repetition sessions are done at >95% of MHR.</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 38.25pt; mso-add-space: auto; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">5% of weekly total, 200-400m
track<o:p></o:p></span></span></i></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Clearly, this can get a bit technical for some people
but you know there must be a good reason for its existence as a method of
running training. And besides, if you’re leaving a coach to work it out for you
all you need to do is follow the plan. </span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtBGbqkgaCucqk_uaMh46HB-RVEZIJIfCIgtVrjFguO9FxmW515HPa2wU6M1JKQU4En9Iz1SiBqxT0o8LzQuODVBmsMpdOUV1AsqG8sb1c8PGuhKlo0ze7EHZFxNTZqViwDfD4HGqQJG4T/s1600/heart-rate-monitor.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtBGbqkgaCucqk_uaMh46HB-RVEZIJIfCIgtVrjFguO9FxmW515HPa2wU6M1JKQU4En9Iz1SiBqxT0o8LzQuODVBmsMpdOUV1AsqG8sb1c8PGuhKlo0ze7EHZFxNTZqViwDfD4HGqQJG4T/s200/heart-rate-monitor.jpg" width="200" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Please note this isn’t an argument for which method of
running training is best. I’m aware there are different ways to train (Lydiard,
Daniels, Cavona, etc) but this is my first taste of structured and specific
running training. I’m also aware of the differences in training by perceived
effort, heart rate range and pace range. For now, I will stick with the heart
rate. Training by feel is my ultimate goal as I have acknowledged previously.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Obviously, one would not try to fit all of the zones
(above) into a weekly cycle. I follow a process of 1 week recovery and three
week progression where each of those three weeks gets incrementally more
challenging. And each of these four week blocks are designed with a goal in
mind too e.g. strength, endurance, speed, taper etc. So some cycles have more
intervals in them than others. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">One key thing to remember here though is that
speedwork is included in every week.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> As I <span style="mso-spacerun: yes;"> </span>said to
the <a href="http://subversive-running.blogspot.co.uk/2012/12/enter-dedicated-trainer.html">Pirate</a> previously, this fact alone rules out any argument as to whether
ultra runners should do any speed training or not.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">In terms of physical conditioning, there is only one
thing I have not addressed in my lead up to 2013. That is a proper base
training phase. Olga has told me that would take 6months to do; therefore I do
not have time. My intention is to get the Triple Crown done, take some time off
(for my operation – referred to in the previous post) then build back up with
said base training in preparation for my as yet undecided goals for 2014. <o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">One other specific, I try to do all of my long stuff
off road, on trails.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">So I suppose all of this will only make sense if my
performances pick up and I become a lot more consistent. Although I have been
injured for the last 8 weeks, I am quietly confident that 2013 will be a good
year.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Up until I received that hip injury I had been running
stronger and more efficiently than ever. For example, I did a 1.5mile time
trial on a treadmill and got a pb (sub 8mins) and was noticing finishing my
long runs feeling as though I could do the same again i.e. not feeling washed
out and ready for a rest. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">For now though, I’m taking those nuances with a pinch
of salt.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">
Treadmill running for example is done predominantly with the hip flexors
whereas natural outdoor running (at speed) can be dominated by the hamstrings
(thanks to my mate <a href="http://notjustarunningblog.blogspot.co.uk/2012/12/what-will-happen-if-i-take-week-or-so.html">Chris</a> for this insight). My hip flexors are way more
powerful than my hamstrings and always have been. Also, I have seriously
addressed my nutrition and mental strength in preparation for 2013 – something
else I wish to share as soon as I have the time to do so. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">One of the benefits of this new training regime is the
aerobic fitness consistency.</span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> Almost 2 weeks ago I was delighted to realise that my hip
injury had cleared up. However, during that 14miler I pulled my right hip
flexor.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I did what I always do and carried on running for
another 4 days before I told myself to screw the nut and revert to cross
training until it cleared up. As I’ve been following the principles of injury
prevention and mitigation (<a href="http://never-been-a-runner.blogspot.co.uk/2012/12/injuries-trying-to-prevent-them-and.html">recently penned</a>), I hope I will be clear as of tomorrow’s
4 mile recovery run.<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Anyway, by the time I had done that run 4 days after I
pulled my hip flexor I was already back to my previous best running pace (at
base pace). Beforehand, it would’ve taken me between 5-6weeks to get that
fitness back. Needless to say, my confidence is good.<o:p></o:p></span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNDNYRez-1H-05VyHnUUVcM_QUbu_aR4d0oitT9kGBdwM4KxQaFUADjD3HvRyq0zpyMSRkRVm6z6xRjXnZRRk6La5K0YRWmJZ1E_LrVUC_SLGAGrEzngfT_cvFR-bJn8I17jB45r9-F45r/s1600/TheWinnersBrain-both.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNDNYRez-1H-05VyHnUUVcM_QUbu_aR4d0oitT9kGBdwM4KxQaFUADjD3HvRyq0zpyMSRkRVm6z6xRjXnZRRk6La5K0YRWmJZ1E_LrVUC_SLGAGrEzngfT_cvFR-bJn8I17jB45r9-F45r/s200/TheWinnersBrain-both.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvF9ZDw-rPRZppOo36ZEhq4LblXL1fRIfKdW4iz3lMySlFm2USQQCz8n1cEx_WCJLhx63q-CPCOg4XKa-R6n_NReDO8fRs3kVP-ZZyBr-t0UkXGdSaUXWWRq1PAGafr_EYC1m6dHtGR5XL/s1600/9780451222329.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvF9ZDw-rPRZppOo36ZEhq4LblXL1fRIfKdW4iz3lMySlFm2USQQCz8n1cEx_WCJLhx63q-CPCOg4XKa-R6n_NReDO8fRs3kVP-ZZyBr-t0UkXGdSaUXWWRq1PAGafr_EYC1m6dHtGR5XL/s1600/9780451222329.jpg" /></a></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">My confidence has also taken a surge recently having
read Brain Training for Runners (BTR) and The Winners Brain (WB). I’m doing
many of the things suggested in those books and ironically have been for a
while now. For example, whenever I have been running within the last 12months
my thoughts are focussed on my technique (BTR). More recently, those having
read this blog will understand that I have been delving deep within to truly
understand myself too (WB). I will write more about these books in future posts
but if you want to cover every facet of your own running, I strongly suggest
you get them for yourself. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I have essentially missed my strength build up phase
(running wise) in my lead up to what is to come. But nothing is ever perfect
and I’m fitter now than I would’ve been had I done what I was used too and
taken a few weeks off – to recover!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEl5Q9DpL9BsBS00OhUZB9gZIE_9Wvloz6hC07-vXWApt3O1BNaWTzpuE6EQnCncHB7cyfCI9iYcJj73S2KrAhIkc6t8JwvU2NWm7hQ4U-7jvv8oTYWQG8krE7m73ehalEL9Gaf_57aOC/s1600/advanced-sports-nutrition-2nd-edition-dan-benardot-paperback-cover-art.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEl5Q9DpL9BsBS00OhUZB9gZIE_9Wvloz6hC07-vXWApt3O1BNaWTzpuE6EQnCncHB7cyfCI9iYcJj73S2KrAhIkc6t8JwvU2NWm7hQ4U-7jvv8oTYWQG8krE7m73ehalEL9Gaf_57aOC/s1600/advanced-sports-nutrition-2nd-edition-dan-benardot-paperback-cover-art.jpg" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">From now until the fling I have two 4-weekly cycles of
endurance build up, then a 4-week speed sharpening cycle before a taper. If I
could work out how to put the programme on here in an easy to read format I
would but I’ve not got the time to re-teach myself photoshop. Perhaps another
day, just not this year I’m afraid.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">What I might do is summarise a weekly or 4 weekly
block in subsequent posts? I will also pen the specific workouts i.e. the nuts
and bolts of what makes this thing stick together. As stated, I also really
want to share what I’ve learnt about nutrition (Advanced Sports Nutrition, edn
2) and mental strength. But there’s only so much time in a day.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Here’s to later then………. <o:p></o:p></span></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com2tag:blogger.com,1999:blog-9178232238702472215.post-58393954713238248442012-12-30T12:59:00.001-08:002012-12-30T12:59:55.910-08:00How much time do you spend writting a blog post?
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">It’s quite time consuming isn’t it?<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">It usually takes me in excess of 8 hours. However, this
post should take me minutes to write.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">What’s coming up? A new year with new seasons and
therefore a cycle of training and events to suit. Here’s what I’m aiming for
and what life has in store for me;<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The Calderdale
Hike (13<sup><span style="font-size: x-small;">th</span></sup> April)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – this is meant as preparation for the next race. It’s
36miles long and at this moment in time I have no idea how to approach it i.e.
what strategy to adopt. All I know is that Olga says it should be ok for me to
do. It’s also an opportunity to meet up with my mate Chris who will be
returning the favour 2 weeks later.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The Highland
Fling (27<sup><span style="font-size: x-small;">th</span></sup> April)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – this race has occupied my thoughts almost constantly for
the last 18 months, you could say I have unfinished business with it. First and
foremost, I must do myself justice in the training beforehand – both mentally
and physically. If I get to Milngavie on the 27<sup><span style="font-size: x-small;">th</span></sup> April I’m likely
to be completely and utterly in the zone. Bring it on!<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The West
Highland Way Race (22<sup><span style="font-size: x-small;">nd</span></sup>-24<sup><span style="font-size: x-small;">th</span></sup> June)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – Having done this beast
late 2011, I now want to go for it under race conditions. I’m mindful of the
fact that I have already placed more mental focus with the fling. However, I’m
comforting myself with the fact that I have done virtually no running training
for the last 8 weeks. Thus by the time I get to Milngavie on the 22<sup><span style="font-size: x-small;">nd</span></sup>
June I’ll have been training properly for 6 months – just about hitting my
physical peak (fingers crossed).</span></span><br />
<span style="font-family: Calibri;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5fvBbRXTLk1k8ySQe2U_biOFwBKZF6giCHW0qK9g2sCYnR3CrYEPZxFy7MEW5962msCMB51hmSbN_gF7gnffOZKKultHFnINLraJKfNYi9pyZaoFR25Tm8QrjlInrTr1GZ6yFB9w2_gU/s1600/whw+2010.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5fvBbRXTLk1k8ySQe2U_biOFwBKZF6giCHW0qK9g2sCYnR3CrYEPZxFy7MEW5962msCMB51hmSbN_gF7gnffOZKKultHFnINLraJKfNYi9pyZaoFR25Tm8QrjlInrTr1GZ6yFB9w2_gU/s320/whw+2010.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">courtesy of google images<br />
</td></tr>
</tbody></table>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The Lakeland
100 (26<sup><span style="font-size: x-small;">th</span></sup> – 28<sup><span style="font-size: x-small;">th</span></sup> July)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – I’m not running this but one day will want to. My
mate Chris is doing it and I’ve offered my hand in support. Having said that, I’m
sure I’ve no idea of what I’ve let myself in for. Chris, I hope your itenary
will be detailed to military precision!</span></span><br />
<span style="font-family: Calibri;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The Devil O
the Highlands Race (3<sup><span style="font-size: x-small;">rd</span></sup> August)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – I love the WHW and would like to see what I’m
capable of over the latter half under race conditions. If I’m lucky enough to
avoid injury and actually get to Fort William on this day then I’ll have
achieved the unofficially titled ‘Triple Crown’; all three of the races held
over the WHW within one calendar year. However, I’m not counting my chickens.
There’s a good reason it’s not been completed by a large number of people. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">The High Peak
40 (21<sup><span style="font-size: x-small;">st</span></sup> September)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – I signed up for this earlier this year but pulled out due
to being consumed with stress in the weeks leading up to the race. My mate Rob
did this a few years ago and I believe it would be an opportunity for me to
spread my wings a little. Again, having said that, I’m aware of my limits and
being a novice to ultra running – one prone to injury – I would have to say at
the moment, this is a bit of a pipe dream.<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">RICS APC
(November)</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> –
This is completely unrelated to running. Having achieved my honours degree I’m now
under pressure to become a Chartered Building Surveyor. Apparently this is the <i style="mso-bidi-font-style: normal;">only</i> way to prove my competence –
written with cynicism for a very good reason. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;">Hemorroidectomy</span></b><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"> – Anyone else suffer with
piles? Ha. I had one of these way back in 1997 and another operation in 2009
prior to training for my BGR. It turns out I need another one – confirmed at a
recent Sigmoidoscopy. <o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Clearly the last two headings pose me a bit of a
problem.<o:p></o:p></span></span><br />
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">First of all, the red tape brigade at my work need to get a
grip – and that’s about all I can publicly write on the subject. <o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Secondly, writing good quality blog posts is time consuming. Going
for your APC isn’t simply about going to an interview and telling the board how
you do your job. No, instead you have to tell them what they want to hear. You
have to play their game and to do that you have to learn how to play their
game! Studying towards this objective is time consuming too.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Thirdly, it may come as no surprise to some but a huge part
of my ultra training is mental preparation. For this I have to be completely
focussed on the next ultra challenge. I’ve managed to juggle life’s quandaries
to date but had really hoped that 2013 would be a clear run – it’s now not and
I’m already struggling to overcome this frustration. I must find a way however.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">And lastly, the bloody haemorrhoids! This is just typical. I
have to go for my pre-assessment early next month with a view to getting the Op’
within a couple of weeks thereafter. This will involve up to 6 weeks off
running post Op’. The only thing I’m thinking of right now is deferring it
until later in the year. I’ve been waiting for the last 4 years to finally get
rid of the monkey off my back (the distance learning honours degree) and then
this. Besides, I’ve been living with blood constantly coming out of me for so
long now – I’m sure I can keep on top of it for a few more months.<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The further downside to this is that I’m not able to
fully concentrate and write the kind of blog post that I want too in the
forthcoming months – this frustrates me deeply.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">On the bright side, if I get through all of my
challenges and then have the Op’ in either September or October then I’ll have
a couple of weeks off work to read up thoroughly in preparation for my APC!<o:p></o:p></span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">One thing is for certain though - I’m sure life will
throw in a few surprises no matter what I think or hope for.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Have a blast peeps<o:p></o:p></span></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com1tag:blogger.com,1999:blog-9178232238702472215.post-2952125724531184952012-12-16T10:37:00.001-08:002012-12-29T02:00:00.190-08:00Injuries (updated); trying to prevent them and what to do when you get them<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9x1OPTJUGegQ8dUr_3XzcUIPO6lpxpTgMX4i-QTWxFZNA1smpVL2LrM5sWcz1-iYcnF-GDXA9i3yoKtvJFAZROinAFBRnom01eVmtyWJ7M4myckmanTmytlf9oKlbKWqCmA26KC0pz-rL/s1600/DSCN2980.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9x1OPTJUGegQ8dUr_3XzcUIPO6lpxpTgMX4i-QTWxFZNA1smpVL2LrM5sWcz1-iYcnF-GDXA9i3yoKtvJFAZROinAFBRnom01eVmtyWJ7M4myckmanTmytlf9oKlbKWqCmA26KC0pz-rL/s320/DSCN2980.JPG" width="240" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Runners get
injured. If they don’t then they are either lucky, don’t work hard enough
or are biomechanically perfect. It’s as it is with everything in life; far from
ideal but what’s a man to do?</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The four years I’ve spent trying to become a runner
have been littered with injuries – all of which have contributed to
inconsistent training and thus inconsistent performances. In the vain of
writing what I wish I’d known back then..........</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><strong><u>this post is about the processes I go
through to avoid injury and then what I do when inevitability strikes.</u></strong></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Eat and drink sensibly<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Water is vital to our survival. So are nutrients and
vitamins. I will write a more detailed post on this in future but for now one
must surely realise that keeping the body nutritionally healthy will only help
matters.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Calibri;"></span> </div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">To expand slightly; if you unbalance your hormones as often happens during extreme exertion you are practically asking for trouble. Sometimes we seek this and on other occassions it cannot be avoided but doing it every time you go for a long run is foolish. You must eat and drink whilst training and you must focus on recovery to avoid the issues associated. Here's a few things I do;</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">1. never train on an empty stomach</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">2. ensure my last meal/snack pre-training has carbs in it - slow release only</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">3. avoid comfort foods as much as possible - think foods with a high fat content</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">4. try to only have sweet foods either just before I train (within 15mins), during training or within 4 hours of finishing my training</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">5. have carbs during my training runs - all over 90mins</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">6. always take a gel with me on every run - just in case of a sugar crash</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">7. have a post training snack consisting of 1gram of carb for every kilo I weigh e.g. 70kg equals the need for 70g carbs within 30mins of completing a key session. This roughly equates to a couple of medium sized banana's and a nesquick milkshake.</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">8. have a high quality meal within 2hrs of completing a key session i.e. good quality protein, low fat content with slow release carbs in the form of vegetables e.g. a roasted chicken breast with savoy cabbage and mashed sweet potato.</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">9. I eat between 5 and 6 times per day and try to avoid hunger.</span></div>
<div style="text-align: justify;">
<span style="color: red; font-family: Calibri;">10. some supplements; glucoseamine sulphate and Omega 3 for natural anti-inflammitories and also Neovite for repair and recovery.<span style="color: black; font-family: Times New Roman;">
<span style="font-family: Calibri;"><span style="color: red; font-size: 10pt; line-height: 115%;">Cherry juice is exceptional in terms of speeding up
the recovery process. Some supplement with this for 7 days leading up to an
event to mitigate muscle damage.</span><span style="font-size: 10pt; line-height: 115%;"><o:p></o:p></span></span></span></span></div>
<span style="color: red; font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"><div style="text-align: justify;">
</div>
</span><div style="text-align: justify;">
<br /></div>
</span><div style="text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Train smart<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">This means I only do what I need to do to achieve my
goals and nothing more. It means I avoid overtraining and becoming fatigued
more than I need to be. However, the last 4 years has left me incredibly
frustrated with this part – so I contacted <a href="http://runmoretalkless.blogspot.co.uk/">Olga King</a> and begged her to help me.
I now leave the thinking to her. The Heart Rate Monitor is an essential piece of kit for this.</span></span><br />
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Strength training </span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Part of my weekly routine is to work on my whole body
strength; upper body, lower body and core. And this shouldn’t just be the big
compound moves and large muscles – it’s equally important to focus on all the
little muscles – the ones that provide support and stability for everything.</span></span></div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Av4pGthDdVjHlbez6atWgr7zzMscMIfcrjcSi-LDDEllUkXsx9NZvsU0XnluuVlUTUfcKlUJ96ph5S1K8aHYh90fS9XNB2IDQpu6QpcP2su2pN69cufb0at4KoFFLp8FjXKpsKoCOTuv/s1600/DSCN2981.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Av4pGthDdVjHlbez6atWgr7zzMscMIfcrjcSi-LDDEllUkXsx9NZvsU0XnluuVlUTUfcKlUJ96ph5S1K8aHYh90fS9XNB2IDQpu6QpcP2su2pN69cufb0at4KoFFLp8FjXKpsKoCOTuv/s1600/DSCN2981.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Av4pGthDdVjHlbez6atWgr7zzMscMIfcrjcSi-LDDEllUkXsx9NZvsU0XnluuVlUTUfcKlUJ96ph5S1K8aHYh90fS9XNB2IDQpu6QpcP2su2pN69cufb0at4KoFFLp8FjXKpsKoCOTuv/s200/DSCN2981.JPG" width="200" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Olga gave me some routines to do but as I only have
free weights at home I’ve adapted the routines to suit me. Essentially I will
do 3 sets of 12 with a weight that I struggle to lift 15 times. Actually I do
something a little different but from experience it’s difficult to explain in
writing – you get the jist; do some strength training.</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="color: red; font-family: Calibri;">I will expand on this with specific types of workouts at some point in the future.</span><br />
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I also do some basic plyometric exercises and some
bosu ball work. The plyo’s are usually done <u>after </u>a quality speed
session and my gut feeling is that this technique really improves strength and
efficiency. </span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The bosu ball is a tremendous piece of kit, especially for the
lower limbs. The more you can do on one leg the better for your running
efficiency.</span></span><br />
<div class="separator" style="clear: both; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDPfQkeNjGelokkdi_d0c7kbqmjj3k-lNkrMQdEuKUVDi3qTbilaFzp7jSNYqSUWMBTWL8YXTWxSfO4far1fk4NOlejRusHjWtDUJnJtt1fxqkuz546dnCYlle0r2edZUJGFqMyuXIzbKU/s1600/DSCN2983.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDPfQkeNjGelokkdi_d0c7kbqmjj3k-lNkrMQdEuKUVDi3qTbilaFzp7jSNYqSUWMBTWL8YXTWxSfO4far1fk4NOlejRusHjWtDUJnJtt1fxqkuz546dnCYlle0r2edZUJGFqMyuXIzbKU/s1600/DSCN2983.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDPfQkeNjGelokkdi_d0c7kbqmjj3k-lNkrMQdEuKUVDi3qTbilaFzp7jSNYqSUWMBTWL8YXTWxSfO4far1fk4NOlejRusHjWtDUJnJtt1fxqkuz546dnCYlle0r2edZUJGFqMyuXIzbKU/s200/DSCN2983.JPG" width="200" /></a><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Stretching<o:p></o:p></span></span></u><br />
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I have another routine which I try to do most
evenings. It only takes about 10-15mins. I don’t go for the stretching each
area 3 times for 30 seconds each way. Instead I just do each area once and for
about 20-25seconds each way. I got this tip from the Men’s health book ‘Beat
Any Injury’. Apparently, the body gets just as much benefit from one stretch as
it does three; Bonus – some time saved there!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Wear compression socks<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">One of the injuries I suffer with is tenderness and
pain in my Achilles. I’ve found that calf raises helps to prevent this but so
too does wearing compression socks – especially when running on hard monotonous
surfaces like roads. I don’t have to wear these type of socks when out on
uneven terrain though.</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="color: red; font-family: Calibri;"><u>some extra's</u></span><br />
<span style="color: red; font-family: Calibri;">it's a really good idea to warm up properly prior to going for a long run. You should do some dynamic stretches and if you've just got out of the car to go trail running it might also be a good idea to pre-empt that warm up by using heat packs over areas prone to injury and niggles. For example, the hip flexors are prone to problems due to the amount of time many of us spend sitting. </span><br />
<span style="color: red; font-family: Calibri;"></span><br />
<span style="color: red; font-family: Calibri;">when you finish your run you should do some stretches and if possible should ice the legs. This speeds up the recovery process - especially important if you're set for another long run the day after. You can either find a small stream near your car and sit in it for between 5-10mins or you can have some ice packs in a cool box (in your car - along with your banana's and milkshake) and get these on your legs as soon as you get back to the car. Once home and after your shower get some emu oil on those legs (thanks to Ali Bryan Jones for this one) alternatively you could try magnesium oil.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u></u></span></span></b> </div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRHxRI542SI4JJ8JqAcHPn8f_fdmisHGeA-EiG0gC8Du88aLagwUcykMRmsY6YH7l8BO8JxHt18T-xG4RzfcvIZSHB6SgGH4evMRTqz_vMUARqqIflSqxGyZ8EVpFnc24ji25vvQVd8rvH/s1600/DSCN2984.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRHxRI542SI4JJ8JqAcHPn8f_fdmisHGeA-EiG0gC8Du88aLagwUcykMRmsY6YH7l8BO8JxHt18T-xG4RzfcvIZSHB6SgGH4evMRTqz_vMUARqqIflSqxGyZ8EVpFnc24ji25vvQVd8rvH/s200/DSCN2984.JPG" width="200" /></a><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u><strong>Now I’ll explain what I do when I get minor aches and pains…..</strong></u></span></span><br />
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><u>Ice</u></span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">If I’m near home, I’ll try to get some ice on the
affected area – for about 10-15mins. And I’ll repeat this throughout the day,
maybe another once or twice if I have the time. If the pain persists (unusual
for minor stuff) then I might continue to do this for another day or two. Then
it’s time to reintroduce blood.<o:p></o:p></span></span></div>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggjSgO3vuwvbpNHuQIHhcyCZYuvgxk90jQGQULhQVQGGPiWm1-XRgOFxGF1ngj3w7o35px5ODATW5oTtvtGoduTWdw6nZ1K7mTrLMkKZHpZ3qYz5ISZE6Qk7x55Gpil19ihwxA68nYA61M/s1600/DSCN2986.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggjSgO3vuwvbpNHuQIHhcyCZYuvgxk90jQGQULhQVQGGPiWm1-XRgOFxGF1ngj3w7o35px5ODATW5oTtvtGoduTWdw6nZ1K7mTrLMkKZHpZ3qYz5ISZE6Qk7x55Gpil19ihwxA68nYA61M/s200/DSCN2986.JPG" width="200" /></a><span style="font-family: Calibri;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><u></u></span></span></span><br />
<span style="font-family: Calibri;"><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><u>Compression gear</u></span></span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">This stuff gets the blood circulating i.e. delivers
nutrients and oxygen whilst retracting the bad stuff. It’s good to get some
heat applied to stubborn areas too.<o:p></o:p></span></span></div>
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Self massage <o:p></o:p></span></span></u><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I have a foam roller, a little sports ball and a
little massage tool. All are used for different areas of the body and have a
unique way of dealing with certain tweaks. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I was side-lined for 4 months after my WHW challenge.
Why? Because I did it with an ITB strain. Ok so I had done little training in
the 3 weeks prior to it in the hope that it would clear up. And to a certain
extent it did except for the absolute pure agony I endured for the last quarter
of that challenge. How did I eventually rid myself of this problem? A big part
of it was using the foam roller. But if you think it’s going to be easy, think
again. The pain one goes through using this bar-steward</span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">is full-on!</span></span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0X9Pj14cm7M6g5uvtniAu5s7w5xkQopJ6PWc7ZXk1lPXKDEzB9Zot7EhdWDgcEyI22OxYuOQ0XOS_CMm2zxaD9Fz-ENI9OeHabBJkx0BbVjEqu3wWJDNfJdoMqFggk-eWSCH-icLSNwxi/s1600/DSCN2987.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0X9Pj14cm7M6g5uvtniAu5s7w5xkQopJ6PWc7ZXk1lPXKDEzB9Zot7EhdWDgcEyI22OxYuOQ0XOS_CMm2zxaD9Fz-ENI9OeHabBJkx0BbVjEqu3wWJDNfJdoMqFggk-eWSCH-icLSNwxi/s200/DSCN2987.JPG" width="200" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I also have a TENS machine and an ultrasound machine. I
also believe that the ultrasound machine is an invaluable piece of kit. I
bought it from some beauty website but it still does the same thing whether you
apply it to your face or your affected area. </span></span><span style="color: red; font-family: Calibri;">The ultrasound might come with two settings; low and high. The low should be used for deep tissue injuries and high for those nearer the skin surface. For acute injuries, you can use every day once or twice.</span><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u></u></span></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u>And now for what I do
when things go from bad to worse….</u></span></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u><o:p></o:p></u></span></span></b><br />
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Continue to do all of the things above</span></span></u><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">To save from repeating myself, all of the above is
continued where it can be i.e. when it’s not painful to do so.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Ignore the pain and continue to train</span></span></u></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Not intended as advice, more just the first thing I
usually do – like many of us.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Stop doing the type of training that results in the
pain<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Notice I didn’t say ‘causes the pain’? There’s a
reason for that and I’ll come to it in a bit. Yes unfortunately this is the bit
that most runners have a problem with. It halts progression in running gains
and by the time the runner is able to resume specific training often takes
him/her back a few stages in that progression. </span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Psychologically, this is made worse for the athlete
who has ambitions to do well in a forthcoming competition/event. Time stops for
no-man! </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Fortunately you can still train if you can find an
activity which doesn’t hurt you. But why would you when it’s running you love?
Well, there are whole books written about this but for me one of the stand out
things is the need to keep the cardiovascular system active. </span></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikKk3XVNew_7zX9C9zoiwruVPRx1LnwVyQq312GP5lIGh24qbbfCsM8lkcSm-1OvtjStLHpKdoBg7b_BsYlG0ZN42eLwoI3r97aSFf_4odBQyDDs-w2FI0WfIY95-0E-FNGwW54nXoCDip/s1600/DSCN2982.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikKk3XVNew_7zX9C9zoiwruVPRx1LnwVyQq312GP5lIGh24qbbfCsM8lkcSm-1OvtjStLHpKdoBg7b_BsYlG0ZN42eLwoI3r97aSFf_4odBQyDDs-w2FI0WfIY95-0E-FNGwW54nXoCDip/s1600/DSCN2982.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikKk3XVNew_7zX9C9zoiwruVPRx1LnwVyQq312GP5lIGh24qbbfCsM8lkcSm-1OvtjStLHpKdoBg7b_BsYlG0ZN42eLwoI3r97aSFf_4odBQyDDs-w2FI0WfIY95-0E-FNGwW54nXoCDip/s200/DSCN2982.JPG" width="200" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Yes you’re going to lose some running gains but if you
simply stop training then it’s going to take you a lot longer to get your
running fitness backonce you get over your injury.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">At home (during the week), I’ll get on my turbo
trainer and replicate whatever session I was down for that day. On a Saturday,
I’ll try to get down the local municipal gym (sweat factory) and cross train
for around 3hrs and follow with maybe a couple on Sunday.</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"><span style="color: red;">What I would like to add here is that you should really focus on your leg strength work during this phase. Ohterwise, as soon as you resume running you will notice that your legs are unusually unconditioned i.e. you will fatigue quicker than you remember beforehand.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7RytmcxQAfHZZJxdaIRqmSQBod41-rbpRFX7xc57PH4Gr7u_aBae04jL5LRBQEySdiqLTuBSCjmJqnp6Z2cuwZwCFkGQNhXUPxrHvD0Gf9ydy78rbXbfjo_rglr-w-WcKbvuiIiMYLmjV/s1600/DSCN2989.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7RytmcxQAfHZZJxdaIRqmSQBod41-rbpRFX7xc57PH4Gr7u_aBae04jL5LRBQEySdiqLTuBSCjmJqnp6Z2cuwZwCFkGQNhXUPxrHvD0Gf9ydy78rbXbfjo_rglr-w-WcKbvuiIiMYLmjV/s1600/DSCN2989.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7RytmcxQAfHZZJxdaIRqmSQBod41-rbpRFX7xc57PH4Gr7u_aBae04jL5LRBQEySdiqLTuBSCjmJqnp6Z2cuwZwCFkGQNhXUPxrHvD0Gf9ydy78rbXbfjo_rglr-w-WcKbvuiIiMYLmjV/s200/DSCN2989.JPG" width="200" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">If the injury is really bad, perhaps you can do some
aqua running. I used to do this after big sessions in the Lake District as it
was a great way to flush the toxins out of the legs. It’s also good for when
you have DOMS.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Email and speak to other runners<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">With my most recent injury, I emailed Olga. She has a
vast amount of experience and straight away offered two suggestions as to what
she thought it might be. She also told me to continue with the training albeit
substituting the running with something else that didn’t hurt.</span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="color: red; font-family: Calibri;"><u>Add a query to a runners forum</u></span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="color: red; font-family: Calibri;">I actually did this with runnersworld but got no repsonses. I think this may have been for two reasons; 1. the time of the week that I posted - very late on a mid week evening, and 2. the post was very technical.</span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Start reading up about the injury<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"> The sports injury clinic <a href="http://www.sportsinjuryclinic.net/">website</a> is a great starting point. It’s not
too technical and gives you just about the right level of information to get
you going. This will often hone me in on some key words which I take note of
then google afterwards.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">So for example, with my latest injury I knew the area.
After looking though this website I had more of an idea what was going on but
my search was expanding on the basis of options offered to me.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I googled each diagnosis separately and like a mind
map found that two or three theme’s kept being repeated. I now had a better
idea of what was going on.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">You tube is also very good in terms of watching how some physiotherapy exercises are supposed to be done correctly.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Re-read your books<o:p></o:p></span></span></u></div>
<div class="separator" style="clear: both; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVFNmHhdtKYRTWXEHC-30A0SdCSOyfDZtjp3Ec2Kv55681rN8nyKykN9Sz_Zse1KY__8745ugoKlREn2Pnp-wy2nTGf7WC8n-kJZIc1TU1IhnwXePGFVTFVWTRwbewCktHDs-EM4bVffD/s1600/DSCN2990.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVFNmHhdtKYRTWXEHC-30A0SdCSOyfDZtjp3Ec2Kv55681rN8nyKykN9Sz_Zse1KY__8745ugoKlREn2Pnp-wy2nTGf7WC8n-kJZIc1TU1IhnwXePGFVTFVWTRwbewCktHDs-EM4bVffD/s1600/DSCN2990.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVFNmHhdtKYRTWXEHC-30A0SdCSOyfDZtjp3Ec2Kv55681rN8nyKykN9Sz_Zse1KY__8745ugoKlREn2Pnp-wy2nTGf7WC8n-kJZIc1TU1IhnwXePGFVTFVWTRwbewCktHDs-EM4bVffD/s1600/DSCN2990.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVFNmHhdtKYRTWXEHC-30A0SdCSOyfDZtjp3Ec2Kv55681rN8nyKykN9Sz_Zse1KY__8745ugoKlREn2Pnp-wy2nTGf7WC8n-kJZIc1TU1IhnwXePGFVTFVWTRwbewCktHDs-EM4bVffD/s320/DSCN2990.JPG" width="240" /></a><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">For many runners (me included) the head needs to be in
the right place prior to undertaking big challenges; doubt within regarding
previous injuries can manifest itself in failure. Therefore this process is a
great to reinforce your understanding of the injury.</span></span></div>
<br />
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Ch14 of Noakes is superb. Here you are told to
prioritise treatment of what causes the injury rather than just the symptoms. Put
simply, if what you have is as a result of overuse – you have a problem. If on
the other hand, it is as a result of some external trauma e.g. a sprain, then
you know what you need to do.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">‘Running anatomy’ and ‘beat any injury’ are brilliant
books in that they help to refine what you think you know and also offer
physiotherapy exercises specific to each problem i.e. they explain how to
address the cause of your problem. I haven’t got round to reading ‘brain
training…’ yet.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Arrange an appointment with a sports injury specialist<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">This should be done in tandem with your self
understanding of the injury. After all, hardly any of us have the time
available to spend whole swathes of time reading up. For my most recent injury,
I spent an hour here and half an hour there over the course of 3 weeks trying
to get to grips with what was going on.</span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">My appointment helped in terms of the physio giving me
some specific exercises which isolated a certain area. It’s not the panacea
though and as I still had some doubt I had to continue to pursue a more
definitive answer.</span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><br />
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Arrange an appointment with a masseuse<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">As part of my injury prevention processes I have been
visiting Linda Curry, a registered masseuse, once a month for some maintenance
work. With a bit more understanding of this injury I explained all to her at my
most recent visit and she set to work on the area.</span></span></div>
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">There are many techniques a masseuse can use as
therapy; Linda specialises in Myofascial release. After the last session I
began to feel slightly better about my predicament.</span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="color: red; font-family: Calibri;">In terms of timing; a deep tissue massage should only be done 3-5days pre-race, 3-5days post race or 1-2days pre or post a long training run depending on your own recovery ability.</span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Arrange an appointment with an osteopath</span></span></u></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The spine is the most important component of the body.
Anyone who suffers with chronic back pain will testify to this. A huge tip is
to always take care of your spine. Why do you think we runners care about our
core so much?</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">One of the things I read about my injury was that a
tilting of the hips could cause the problem. My visit to Vince Matthews was a
big help as he confirmed that there were no major issues with my hips and
spine. </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Get your gait analysed<o:p></o:p></span></span></u></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I haven’t done this on the basis that I believe my
most recent injury was caused by trauma – as opposed to overuse. Once you have
this done, I dare say you will be offered some cure – usually in the form of an
expensive pair of trainers or shoe inserts.</span></span></div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div style="text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">If I sound negative about that - its because I am. Orthotics might work for some but they didn't for me. The 4 months I spent in rehab earlier this year was possibly 2 months longer than they needed to be - because of an orthotic I had been prescribed. Recurring back injuries finally woke me up!</span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">As a slight side issue, I have spent the last 12 months
making minor adjustments to my own running gait. There are two reasons for
this; one in the hope that I reduce my chances of getting injured more often in
the future and two in the hope that my running becomes more efficient –
especially important for ultra running. Whether or not this works only time
will tell. From what I’ve read, research into this process is inconclusive i.e.
actively changing your natural gait.<o:p></o:p></span></span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u>If after 3-5 weeks
you’ve still got some problems then you will have to seek a more permanent
solution.<o:p></o:p></u></span></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The NHS</span></span></u></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span></u><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">We are quite fortunate in the UK. But any responsible
person understands that things like an MRI scan cost the tax payer a heck of a
lot. This is one of the reasons I try to deal with the injuries myself. There’s
also the issue of time as it can take months to finally see a specialist.<o:p></o:p></span></span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><u>My most recent injury<o:p></o:p></u></span></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">It’s exactly 5 weeks since I first felt this one and whilst I’m not completely out of the woods, at least now I can see through
them. I went for a run today (6.5miles) and felt some minor pain but the key
thing is that I have been able to walk freely afterwards.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I have followed all of my own advice and according to
today’s run have lost between 15-20seconds per mile from my running at base
pace. I’ve seemingly not suffered with fatigue from yesterdays sweat session
either, so that’s quite promising too.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">If anyone has any idea about this injury I’d be
relieved to hear from you;</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div align="justify" class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ZCum8mB6xX1qaYfMJlxoHZGF7UdzP2y2-Efp1qbphrKi07vg09rp_-2wBrYABmT9DqGt2SpD1FIUVJzc7pijsogHRe6Uj4v4lulTh-trZIRc7obRF1QW39UHP1GCy0vd22H0FMSNckYQ/s1600/greater-trochanter%5B1%5D.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ZCum8mB6xX1qaYfMJlxoHZGF7UdzP2y2-Efp1qbphrKi07vg09rp_-2wBrYABmT9DqGt2SpD1FIUVJzc7pijsogHRe6Uj4v4lulTh-trZIRc7obRF1QW39UHP1GCy0vd22H0FMSNckYQ/s200/greater-trochanter%5B1%5D.jpg" width="143" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Pain over my left trochanter felt at first by a tendon
flicking up and down over it. When I stop running the whole of the left of my
hip was quite sore and tender and was making it very difficult for me to walk.
I also have sciatic nerve pain deep in my upper left buttock – almost constant.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I believe I have knocked my piriformis out of its
usual alignment. This has caused it to become strained under tension on the
left side and coupled with other small muscles such as the iliacus and tensor
fascia latae has manifested as pain over the trochanter and has also trapped or
impinged on the sciatic nerve.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The single best form of therapy for this injury
(whether I’m right or not) has been the Myofascial release and I intend to
re-visit Linda soon. The down side to this is clearly financial as after the
next visit I’ll have no money left until the next pay day – mid January!</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Nevertheless, my coach has told me that I can just
about manage to achieve my goals for 2013 if I am able to resume proper
training by January. Fingers crossed. </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><strong><u>In summary</u></strong> my weekly routine is self-reffered to as a 'sprinkling of several ingrediants' which are geared to keep me free from injury. And although I don't have all the answers I'm somewhat comforted when I do suffer a set back that I have some means of trying to get over it.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div style="text-align: center;">
</div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com4tag:blogger.com,1999:blog-9178232238702472215.post-39596557568112606182012-11-16T14:29:00.000-08:002012-11-16T22:57:53.467-08:00Your walk talks louder than your talk talks. However…………<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">This post has been two or three months in the making
with the previous two as deliberate prequels. It is hoped that these three
posts together can be pigeon holed into my first two pillars of ultimate
performance i.e. motivation and mental strength; only time will tell.<o:p></o:p></span></span><br />
<br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Originally it started as another proclamation – something
along the lines of “<i style="mso-bidi-font-style: normal;">at next years Highland
Fling, I’m going to go under 9 hours</i>”. What do I mean by <i style="mso-bidi-font-style: normal;">another</i> proclamation?</span></span><br />
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"></span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Well, most of my life I’ve had an urge to prove people
wrong and then do everything I can to get my next win - including being vocal
about how I intend to do it. Anyone who’s ever worked with me will vouch for
what I mean but here are a few examples to illustrate my point;<o:p></o:p></span></span></div>
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Getting Highers at school when my start looked so bleak – I said
I’d do it and I did, I even predicted what I was going to get and was right.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Leaving home (and university) to join the Army at the expense
of an already frayed relationship with my father. I always said that I was
going to be a soldier one day and no amount of dictatorial vigour prevented me.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I did a hell of a lot of walking and talking when I was in
the Army and was both loved and hated for it - in equal measure. There are too many
things to mention which is the fantastic thing about the forces – it gives you
so many opportunities/challenges. They’re there for the taking, if that’s what
floats your boat.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Leaving the Army. I was flying and all those close to me said
I was mad to leave when I had it all going for me but I told them they were
wrong because I WAS going to be a success on the outside. Materially - that
might seem like it’s yet to happen but inside, where it matters, I’m the
biggest winner.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">My Bob Graham Round - in spite of my naivety.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Last years WHW.<o:p></o:p></span></span><br />
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">But most of all – still being here….<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Its not all been ‘<i style="mso-bidi-font-style: normal;">i’m
fricken awesome’</i> though - when I was in the Army I talked a fair bit about
going on the All Arms Commando Course (to get a green beret) and that never happened!<o:p></o:p></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/tBjcRUjw9H8?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Yes it would be great if we all shared the principles
found within that short film. But alas, life is full of characters; some simply
exist, some do a lot, others talk the talk <b style="mso-bidi-font-weight: normal;">but
few walk their talk</b>. And a short time ago I pressed the self destruct
button………………</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Those who are used to reading this blog will know that
I’ve been spending a large portion of my recent spare time studying towards a
distance learning honours degree in Building Surveying. Well, within the last
two years, a couple of blokes that I work with recently completed theirs too;
Bill got a 2:1 (day release) and Ben - a first (distance learning).</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbErriDtYg0XjU_FunlV_vPTHD0B-uDEXwH6gNWgtbQ_n8UVjOqrBO2SbwXc0FI3X_QTlapiZ65KuS-whdXRaxa7Yxfd9voys0vJxOvi5SFySEn91w-t37-RZ67CaEirdu56o2sMMAsLse/s1600/studying1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbErriDtYg0XjU_FunlV_vPTHD0B-uDEXwH6gNWgtbQ_n8UVjOqrBO2SbwXc0FI3X_QTlapiZ65KuS-whdXRaxa7Yxfd9voys0vJxOvi5SFySEn91w-t37-RZ67CaEirdu56o2sMMAsLse/s320/studying1.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Before I go on I must describe to anyone who doesn’t
have the foggiest what the difference is between distance learning and day
release – night and day. For example, I’ve got a mate who sat the same course
as me at the College of Estate Management (distance learning) and failed his 1<sup><span style="font-size: x-small;">st</span></sup>
year – twice! His employer then relented and sent him to Glasgow Caledionian
Uni’ on day release – and 4 yrs later he got a first.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Now, until Ben achieved his first he was massively
overlooked by our colleagues and management. I don’t really know why to be
honest, perhaps because he is English he seen himself as an outsider but that
would only have been in his head if that was the case. He was certainly
perceived as having difficulties expressing himself in a positive manner.
Consequently, I often found myself telling people that they were wrong about
him. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Why? Well in my eyes, Ben had been written off for too
long; he was wounded. This hons degree was his chance to prove he wasn’t a victim
anymore. He began to take responsibility for changing his own life through the
qualification; he knew that anything except a first would’ve simply reinforced
his position as a nobody. He left no stone unturned in his quest. And it paid
off – he was the only student in his year to be awarded a first! </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">So just as I was entering the final year of studies
(12 months ago) someone at work (the G-Man) reminded me that I would have to
get a first because <i style="mso-bidi-font-style: normal;">“Ben managed it”.</i>
Hang on (I thought), this guy had more reason to do it than me – was more
motivated. And besides, he didn’t have any kids and he certainly didn’t train,
even a fraction of what I did.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">In fact, Ben lived in the office and burnt the
midnight oil practically every night for his entire final year. Privately I
thought, <i style="mso-bidi-font-style: normal;">“You can’t compare us that would
be totally unfair”. </i>But of course that’s the nature of folk; we make up
ours minds with what we can see and are entirely ignorant of the things going
on behind the scenes.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I had hated every minute of my studies so it should
come as no surprise that I wasn’t exactly ‘top of the class’. In fact, every
day I wanted to give up. But my fallback is always what is in my gut – that the
right thing to do is often the hardest! </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">So instinctively, I knew that G-Man was right. For me
anything other than a first would just have been a waste of the last 8 years –
since leaving the Army. And so, I agreed with him and went a step further by announcing
that a first was already in the bag! </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I got a 2:1. </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I failed (to get a first). I’m now no longer walking
my talk and could even be called delusional! I say that taking nothing away
from the 2:1 though because the truth is I couldn’t have worked any harder. In
fact, until I opened that email I was still convinced I had got a first.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The thing is a lot has happened during the last 8yrs. I
could go on and it might seem like I’m making excuses but in short LIFE has
sidetracked me so thank goodness for the joy my wife and kids have brought me.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">You see failure can have some positives. I’m oddly
rather relieved for one. I now feel as though I’ve had a burden removed – one which
drives me to prove myself. To who? Well that is the million dollar question because
no-one would’ve batted an eyelid had I got a first. In fact, I dare say, I’d
have been as satisfied with that as I am with what I’ve got now!</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">This has ramifications for my running too. In fact, I
had this stuff pre-prepared on the assumption that I was going to get a first.
The story was going to be about how I got a first but it came at a cost - the
pressure I put on myself. Well the pressure was still there regardless of the
final outcome - and I’ve still learnt from it.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">What the hell am I talking about? Here’s what I mean;</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">From my teens through to my late 20’s I was very
outgoing, socialised a lot and was everybody’s friend. Looking back now, I’m
always amazed at the confidence I had. I’m not making this up. I’ve had people
who knew me back then tell me that I’m a completely different person now –
couldn’t be more different in fact! I was once known as a joker; the life of
the party, <i style="mso-bidi-font-style: normal;">very</i> popular with girls,
in with lads of all age groups (which is important when you’re a young lad) and
sometimes the leader of a certain pack. People used to want to pass the time of
day with me. When I was young, Dumfries for me was like a permanent episode of
‘Cheers’ </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhnehNyobW1GipU2_uy6ySATAgXxmWhUH71N8ZZ28Y6CNeb_iyzi5P3CHb8KLpYZUcnc2yCm3QygOdM4yq9PzyG5nl5KxToA8b7i-1T5NjyjnT42XREtjxyDQ93Hved-kO3jyI_aYetOqM/s1600/me+and+gordon+b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhnehNyobW1GipU2_uy6ySATAgXxmWhUH71N8ZZ28Y6CNeb_iyzi5P3CHb8KLpYZUcnc2yCm3QygOdM4yq9PzyG5nl5KxToA8b7i-1T5NjyjnT42XREtjxyDQ93Hved-kO3jyI_aYetOqM/s320/me+and+gordon+b.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">However, in the here and now I can’t remember what
it’s like to socialise, in fact I get nervous if I go out – even if it’s for a
family meal!<span style="mso-spacerun: yes;"> </span>I’m anxious in social groups
of people unless there is a task to undertake. So much so you’d be lucky to see
me out with a beer in my hand twice a year, tops; I now understand why some
people need a drink or two before they can settle into a group on a night out! <span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">I’m very different from the young man I used to be. I
don’t know if this is just what happens when you grow up? I mean, I thought I’d
had a fair bit of being humbled already (compared to others my age). I honestly
think, I’ve put too much pressure on myself – and taken on too much – some of
which was completely unavoidable.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRKfkHIc8Gga2nKWTFkVxg8M9syJM1fgRkPhNUt6clggClrSTia7-B2FABeJijxj7pS7x54HpOGKYrq-Mtgq4SGSy8yGEO3b7jPoAk4CL5BhfIMLrSYC0tOYVT4HTR-fWiHus_Q2-FJ-mQ/s1600/SAM_1369.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRKfkHIc8Gga2nKWTFkVxg8M9syJM1fgRkPhNUt6clggClrSTia7-B2FABeJijxj7pS7x54HpOGKYrq-Mtgq4SGSy8yGEO3b7jPoAk4CL5BhfIMLrSYC0tOYVT4HTR-fWiHus_Q2-FJ-mQ/s320/SAM_1369.JPG" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">But gobbing off about getting a first was entirely my
own doing - as would’ve been me saying that I’m going to run a sub 9hrs at the
fling next year.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Perhaps the last few years has taught me that there’s
maybe a different goal worth aiming for and I have a number of people to thank
for helping me realise this; namely, Allie Wilson and of course, Rob Kennedy –
though for entirely different reasons – one directly and one indirectly. They’ll
both know what I mean.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Although time is a good indication of what level
you’re at, perhaps focussing too much on it can have a negative impact. Maybe
the real victory is quite simply – satisfaction, regardless of what time you
get.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Maybe I should just try to focus on training as best I
can up to the day and then let the rest take care of itself. I mean it would be
tragic for me to go under 9 hours and come away unhappy with the way the day
went.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Put another way, if I train properly and avoid injury
and illness then whatever happens will be a direct result of what I’ve put in.
There’s no point in stressing about something that can be altered by so many
variables. Just train and do. The maths will take care of the rest. If I train
as well as I’ve ever trained and run the fling in 10 or 11hrs then that will be
what I’m capable of. It’s as simple as that.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Although I’ve loved walking my talk in the past; I
think the time has come to be a bit more humble. I hope that I may be turning a
corner - in 2013 – for the better. And having more or less dealt with my
‘issues’<i style="mso-bidi-font-style: normal;"> </i>(for now) it is my intention
to put an end to <i style="mso-bidi-font-style: normal;">these stories</i> and
follow with some specifics. So here are some quick thoughts for future posts;</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Food; the basics</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">My new training regime <i style="mso-bidi-font-style: normal;">–
it’s nearly the same as what I was doing but with one major difference.</i></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Consistency should be everyone’s top priority.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Glycogen.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Injury prevention and maintenance.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">My long run nutrition strategy.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Strengthening your mindset.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Tapering nutrition strategy.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">The super carb!</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Should you train with a cold?</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Running economy training.</span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="line-height: 115%; mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">To be continued……………<o:p></o:p></span></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com2tag:blogger.com,1999:blog-9178232238702472215.post-16439131252641884002012-11-01T23:18:00.002-07:002012-11-02T05:33:47.920-07:00The problem with words<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU6jBSDjEZWTSWjlYJBT_qoZObXjY7cmknEQouXna6wfPINBVrNq30IjT6fjcbZx4Jwn72VyAlr2-Rwvj4jd3HUmSTL0u5l3I2m2i_2p5fVKWL8PL7LW7lM-qVe4qmZiaqDlsOPSTZE4hr/s1600/tumblr_mbngs8uvbV1rbvdxzo1_500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU6jBSDjEZWTSWjlYJBT_qoZObXjY7cmknEQouXna6wfPINBVrNq30IjT6fjcbZx4Jwn72VyAlr2-Rwvj4jd3HUmSTL0u5l3I2m2i_2p5fVKWL8PL7LW7lM-qVe4qmZiaqDlsOPSTZE4hr/s320/tumblr_mbngs8uvbV1rbvdxzo1_500.jpg" width="320" /></a></div>
<span style="font-family: "Calibri","sans-serif";"></span><br />
<span style="font-family: "Calibri","sans-serif";">I</span><span style="font-family: "Calibri","sans-serif";">t’s been a while since I last posted or at least it feels that way because I’ve had 3 or 4 themes floating around in my head that I’ve been too busy to do anything about. Sound familiar? The reality of juggling life, right?<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">Anyway, there is a valid and positive intention to this post (I hope).<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I had a few days off work recently and during the rare moments of spare time I had a wee look through some of my previous blog posts. Something unsettling occurred; just who on earth did I think I was? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">It’s a question I’ve been openly asked quite often (not so the last 10yrs or so – more when I was in my late teens and early 20’s) and now the penny has dropped. I now understand why some people would’ve asked it and now appreciate how I may be perceived at times……..PRETENTIOUS and PATRONISING.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">In other words, claiming superiority with great importance in what I have to say and being boastful, obnoxious and vain. Hindsight really can be a wonderful thing, especially as it now affords me the opportunity to put a few things right. <o:p></o:p></span></div>
<br />
<span style="font-family: "Calibri","sans-serif";">First and foremost; an apology. There are few things more annoying that some twat speaking at you, talking down to you and telling you what to do. I’m not apologising for what I’ve written and I’ll come to that in a bit, I’m apologising if I’ve made anyone feel as though they were reading the words of said condescending knob. For me life is precious, it’s about leaving your mark. So if I’ve done that in a bad way through my blog, a way that gets under someone’s skin then I find that regrettable because it has never been my intention and nor would it ever be.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">It might not seem like the best thing to say to prove my point but…. <b style="mso-bidi-font-weight: normal;">I do believe that what I have to say is important</b>. Otherwise I wouldn’t write it. What I write is simply my opinion. It is what I have learnt through reading and experience. None of it is fabrication or a colourful misrepresentation of the truth.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">Stuart Mills alluded to this very thing recently (his opinion) when he <a href="http://ultrastu.blogspot.co.uk/2012/10/the-interaction-of-body-and-mind.html">posted</a> in relation to a comment made by one of his readers i.e. me. And another recent post by a <a href="http://stevequick.blogspot.co.uk/2012/10/its-not-what-you-ate-or-what-you-wore.html">well known blogger</a> reinforced my belief that it was time for me to clear the air.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">The long and short of it is summarised by me stating this; <b style="mso-bidi-font-weight: normal;">what I write is what I wish someone would’ve told me 4 years ago. </b>It’s as simple as that. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I’ve always felt that if I can commit to something and give it my all then I’ll do myself justice – I’ll come back to this. It isn’t just about running but is applicable to everything in life and it comes back to the ability to juggle things; keeping all the plates spinning. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif";">Anyone who cares about being as good a parent as they can be will instantly get that</span></b><span style="font-family: "Calibri","sans-serif";"> – and if <i style="mso-bidi-font-style: normal;">that</i> statement makes you wonder ‘just who on earth does he think he is’ (again) – then alls I can say is that I know that there are too many people out there that don’t really care about being a parent as much as they should. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I’m afraid I never skirt around the truth and I have a habit of telling bullshitters exactly what I think of them. It’s just the way I am, I suppose I may be perceived as having a problem with fake people – I don’t see it that way though. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">The way I see it, is that the vast majority of people who do ultras and who may even read this blog do not fit into <i style="mso-bidi-font-style: normal;">that</i> category. So whenever it might appear as though I’m going off on one again, it isn’t directed at you. It’s more me dealing with my issues; ‘externalising my anxieties’ as Richard (the Beruit Taxi) might say. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">Ask yourself if you’ve ever met someone in your own life and been instantly taken in by them i.e. impressed – so much so that you strike up a bond with them, one you hope will last a long time. The positive side to this is that these individuals make you sit up straight and take account of your own life. They inspire you to do better. These individuals are precious and within the ultra running community there is countless numbers of them.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">The problem comes when someone is exposed (think Lance Armstrong) or when it strikes you one day that all that stuff that didn’t quite add up was for a reason – the person in question was/is a bullshitter. All of what you were striving for (in association) becomes meaningless, you start to question who you are and begin to consider if your morals are sound. You see, as far as I’m concerned this goes way beyond the likes of Lance and has far more to do with the ever expanding fake society in which we live. Image is so important that some people can’t help themselves.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I follow that we are all equal; we come into life with our skin, bones and organs and will die with same. The only real difference is the mark we leave on others. Whether it is felt by a few or the masses - <b style="mso-bidi-font-weight: normal;">it is our legacy/lifetime actions that should define us</b>.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I’ve always felt this way and had an urge to seize the day - without looking down on others. In my view, it shouldn’t matter where people come from, what housing estate they live in, what school they went too, who their parents are, how much money they <i style="mso-bidi-font-style: normal;">don’t</i> have, who they know and are friends with, their age, their lack of qualifications, their previous minor discretions, how they dress, how they speak etc – <b style="mso-bidi-font-weight: normal;">regardless, we are all <u>capable</u> of great things</b>. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">And by the very same token I don’t look up to anyone, and never have. Sure, there are a slack handful of people that I admire and respect but never once have I ever looked at someone and thought them wholly better than me simply because of their widely perceived standing. For example, I do not think of the Queen in any particular shining light nor of any politician, millionaire or person who might have a thousand friends on facebook. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">The fact is, no matter how much money you’ve got or how privileged you are (or think you are) you are still as accountable as the next. As far as I’m concerned, although we are all unique, we are concurrently and paradoxically - the same, until we <u>prove</u> otherwise - by our actions, not our possessions. Your morals say far more about you than the style of your hair, the car you drive or what your occupation is.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif";">So coming back to committing to something and doing myself justice; </span></b><span style="font-family: "Calibri","sans-serif";">my actions are to do as best as I can at everything I take part in. I know that very statement will wind people up the wrong way – but look, that’s just the way I’m made. I can’t help it.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">This is why I’m banging on about <b style="mso-bidi-font-weight: normal;">‘The Four Pillars of Ultimate Performance’. </b>It’s my hope and intention that this can be designed and subsequently used as a blueprint for any novice or aspiring ultra runner. Or again, if it makes anyone feel any better, it’s what I wish someone had told me 4yrs ago; it’s only my opinion.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I can understand if some people look at my blog and wonder who the hell do I think I am. After all, I’ve done nothing in this game and won zilch. However, I think that stance says a lot more about those people than it does me.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">I guarantee that 2013 will be a very different year in terms of my ultra running performances and it’s all going to be due to the knowledge I have amassed over the last 4years; something I am willing to share. How many of <i style="mso-bidi-font-style: normal;">those</i> people would want to do that? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">What I can say is that I am very unlikely to offer some magic advice or add to the vast array of literature that already exists. It’s just me and my thoughts supplemented with what others say on certain areas. I have a good idea of what to write next and how the four pillars will take shape and I could be right or may be wrong. What I will do though is put the stuff I know and have learnt down in layman’s terms and make it as brief as possible.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";"><strong>Now think back to that scene in Dead Poets Society.<o:p></o:p></strong></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">For those who can’t remember or who have never seen the film; the teacher (Robin Williams) makes a name for himself by inspiring his students to think for themselves – among the young people their parents and his peers. There is a tragedy late on in the film that spurs the parents and some of the teachers to apportion blame to the teacher. The Head Teacher ensues to bully some of the students into taking sides, his side, in a bid to get rid (of the teacher).<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">Being so young and impressionable and given the strict culture of the era it is easy to understand why the boys all folded to the pressure. However, at the end of the story they each individually manage to muster the courage to make a stand in support of their hero.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">What do<b style="mso-bidi-font-weight: normal;"> you</b> notice? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Calibri","sans-serif";">For me, courage aside (i.e. it is a given for me – and wish it was for everyone despite what they claim) I noticed that there were a lot of boys still sitting and with their back to their previous teacher. This for me is<b style="mso-bidi-font-weight: normal;"> the problem with words. </b>Sometimes they mean everything; some<b style="mso-bidi-font-weight: normal;"> </b>people get it and some don’t. Such is life.<b style="mso-bidi-font-weight: normal;"><u><o:p></o:p></u></b></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com7tag:blogger.com,1999:blog-9178232238702472215.post-7087528162567465122012-09-29T11:34:00.002-07:002018-05-13T05:37:20.103-07:00Ultra Motivation<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Q; what is the
universal language?<o:p></o:p></span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">A; a smile.<o:p></o:p></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XDIvnPGtYzmcmUtdtfLJqhwHcjr9J1o5B6dLyTXPrtJ7gsWzze02w4Tlk44WEyenXVCHXKBtiZEPhptf_qn0kHW4SVvRvXldCngWVVgCgeq5yFZH3d1UfsSV-ycyFMwNFR4swDk5IHwR/s1600/draft_lens1938996module9169178photo_1208536604great_smile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XDIvnPGtYzmcmUtdtfLJqhwHcjr9J1o5B6dLyTXPrtJ7gsWzze02w4Tlk44WEyenXVCHXKBtiZEPhptf_qn0kHW4SVvRvXldCngWVVgCgeq5yFZH3d1UfsSV-ycyFMwNFR4swDk5IHwR/s320/draft_lens1938996module9169178photo_1208536604great_smile.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Q; what makes the ‘world
go round’?<o:p></o:p></span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">A; the Sun, money,
love? I propose the answer is altogether more simple (ok, and complex);<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><span style="color: red;">EMOTION<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Our emotions
control what we do, shape our values and give us purpose. Their derivative is a
place we have limited control over, often shaped by our life experiences,
especially those formed at an impressionable young age. Without emotion, money
wouldn’t matter and love would be a mystery.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">To maximise the
benefits from an understanding of the four pillars of ultimate performance each
pillar must first be stripped of its impurities; in much the same way that a
young army recruit is taken to his lowest possible ebb prior to reconstruction.
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">So whilst
motivation can be discussed as a separate entity it has it’s foundation in
emotion, a so-called plinth if you like. When you discover what <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">really</i></b>
motivates you, you will better grounded to start work on the subsequent pillars
and then achieve your overall aims. Thus you should consider the psychology of
your own emotions.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><span style="color: red;">‘What is motivation?’<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">I googled this
question (to get me started) and at the very top of the page I got the
following;<o:p></o:p></span></div>
<br />
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">The
reason or reasons one has for acting or behaving in a particular way.<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">The
general desire or willingness of someone to do something.<o:p></o:p></span></li>
</ol>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Whilst far from
being a panacea, this definition fits with my thread so for now I will begin
with a story to illustrate what it really means.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><span style="color: red;">Blackie<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">There was once a
young lad I knew very well. His first 12 years were less than ideal. Physically,
mentally and sexually abused by his alcoholic, drug addicted mother, he had
been in and out of care since he was 4 years old – when the courts decided that
his mother (who didn’t want him) should be granted his custody.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">She had brainwashed
him into believing that he would never be loved, never mind liked – and his
early experiences confirmed this. The other kids didn’t want to play with a
‘blackie’ so from as early as he could remember, he would wander the streets
all day rarely returning until midnight – not that it was of any consequence to
his guardian.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Her issues were
invariably taken them out on him. His sister was treated like his mothers
sister and the pair of them picked on him relentlessly. In addition to the
emotional pain he was living through daily, he witnessed his mother
prostituting herself, trying to kill herself (several times), being taken in
and out of mental health clinics and also spending time inside for attempted
murder.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">At 12 years old,
his father got custody of him (his sister thankfully stayed where she
was). When he moved to his new school it was noted that he was 4foot 9inches
tall, weighed 4.5 stone and had size 3 feet. He was also classed as having
learning difficulties.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">By the end of his 3<sup>rd</sup>
year in High School, he had grown a foot taller, doubled his weight, tripled
his foot size and shot up from the foundation level in all subjects to near the
top. He had surprised everyone (except himself). He was a grafter and by this time
had bagged 4 part time jobs. As a consequence he felt even more independent - save
the roof over his head and the meals that were provided. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">However, he had
become ready to move on. Why? Because he was petrified of his dad; here was a
man that despite his good intentions could not break free from his own issues
for the good of his son. He was quite handy with his fists and needed little
excuse for beating on the boy.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">And to think, all
that was hoped for was a safe refuge; somewhere he could finally break free of
his mental anguish but it just wouldn’t stop. On the outside everyone came to
know him as a likable guy, mostly because of his attention seeking behaviour
but others had him marked and knew he was vulnerable.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">As far as
achievements were concerned, his first came when he was 16 years old. Having
just mastered the alphabet sequence a year earlier, he was awarded an A grade
in English Higher. This win set about a principle that was already forming well
– to be rewarded in life you must work hard because there really are no
shortcuts.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Fast forward 20
years and I’ve done alright for myself; detached house; married for 12 years
with two kids; got a permanent job; had the privilege of teaching, encouraging
and influencing like minded individuals and benefited from same (whilst serving
in the British Army); travelled the world and learnt about many cultures; I
contribute to my local community in my present day to day job and have raised
money for local charities; participated in a conglomerate of challenging activities
and whilst it has been anything but plain sailing, I’ve made some relatively
note-worthy achievements. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">I use that word
‘relative’ because where I am now is a very different place from where I
could’ve, perhaps even should’ve, been. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">At this juncture, I
would ask that no-one feels any sympathy for me because there is a point to my
openness. Those years have defined me; there are times when I able to see them
as a gift. Ok, so I’d have preferred that some of what happened – didn’t, but I
can’t change any of that now. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">You see this
background is the reason I have for acting or behaving in such a way;<o:p></o:p></span></div>
<br />
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">It
is the reason I get annoyed with people who complain about what I perceive
to be trivial matters;<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">The
reason I am openly frustrated with laziness, incompetence and a lack of
leadership from those so obliged;<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">It
is the reason that I barely converse with anyone unless I have something
important to say – and when I do, I can go on a bit;<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">It
has shaped my values – honesty, integrity, conviction, a distrust of
vanity and privilege, a hatred of corruption and criminal activity etc;<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">It
is the reason that (behind closed doors) I am incredibly sensitive to
moving films and music – often crying my eyes out;<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">And
it has given me an insight to real pain; I will return to the relevance of
this point later. <o:p></o:p></span></li>
</ol>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">So according to
google, I’m half way to understanding what motivates me. I’ve broken things
down, analysed them and made some conclusions. I could be wrong but the hard
work is actually still to do. I’d advise you read the entire post before you try
to hone in on your motivation - you need the whole picture.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">It’s now time to
consider the desire (or willingness) for running an ultra.</span></u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Now you need to
know about intrinsic and extrinsic motivation. So in layman’s terms;<o:p></o:p></span></div>
<br />
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Intrinsic
– doing something for you. Sounds like you might have a grasp on that;
right? Mmnnn, I’ll explain in a bit.<o:p></o:p></span></li>
</ul>
<br />
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Extrinsic
– doing something because of the associated external reward e.g. money,
applause, fame, love, the associated image…….. You’ve got a handle on this
one, eh? Easy.<o:p></o:p></span></li>
</ul>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">To get to the
bottom of this, what better place to start than the pouring out above? <o:p></o:p></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">What’s this all
about, you may ask yourself? Is this guy simply after approval; some kind acceptance?
As much as it irks me, I have to admit that in some sense it is true. In fact the
truth is, most people have this basic need, and it even defines some.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">If I’m brutally
honest I would say that about 20% of what drives me is for the associated
adulation (extrinsic). I’m not happy about admitting that, in fact I’d rather
not. But if we’re going to iron out motivation and uncover what <i style="mso-bidi-font-style: normal;">really</i> drives a person we have to be
100% honest with ourselves. By doing so we will not be found wanting when the
cracks begin to form – as they so often do during the latter stages of an ultra.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><span style="font-family: arial, sans-serif;">If you want the very best from yourself (and its not just a social gathering), y</span>ou have to be
absolutely certain about your commitment to an ultra before you start. <b style="mso-bidi-font-weight: normal;">Therefore, it is of huge comfort to me
knowing that even if I was the only person on the planet I would still want to
train for and run an ultra as fast as my ability would let me.</b> This is
where my other 80% of motivation lies. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">I am mostly
intrinsically motivated. It’s who I am, in no-matter what I do; this drive is
equally applicable to everything I am involved with – which is somewhat (and
unintentionally) unfortunate for those I interact with. When you are intrinsically
motivated nothing else matters. It is felt as a burning desire and is way more
powerful than extrinsic motivation. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">In life I HAVE TO BE
as good a husband and father as I possibly can be. You can probably guess why.
Don’t get me wrong, I’m not perfect, far from it – but I will keep learning and
keep trying to be better. It’s the reason I walked away from a flying career in
the Army 8 years ago and is why I now work where I do.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Latterly, it is my
driving ambition to be as good an ultra runner as I can possibly be. My love of
this sport comes from the associated pain. We would all agree that there comes
a time during an ultra when we are forced to confront ourselves at our rawest form.
Ironically, this is my sanctuary. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">The spin off from
all of this is that my ‘background’ and ‘desire’ also drive me to encourage the
best from others. When I witness people around me not trying hard enough or
giving up, I am deeply disappointed. I feel they are losing grasp of what
really matters; their only chance. Life is too short; it’s not a practice run. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">In a weird quirk of
fate, I read Carilyn Johnson’s <a href="http://carilynjohnson.com/dreams-disappointments-diana-nyad/">blog</a> 2 days ago - it just so happened to be
discussing her own motivation;<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">“If we quit chasing our dreams because we are fulfilled,
or ready to move onto something else, then that is fantastic! Well done! But if
we quit because we are tired of the fight, tired of failing again and again,
then we are cheating ourselves, and all those around us who are gaining
inspiration from what we do day in and day out.”<o:p></o:p></span></i></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">You see where I’m
going with this, yet? Running an ultra extrinsically can be thought of as doing
it for the wrong reasons. Am I wrong? Look, I know I’m a novice runner but I
contend that the longer distance one runs the less extrinsic it becomes, (and
should be). <o:p></o:p></span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><br /></span>
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Running an ultra extrinsically is essentially attention seeking and mirrors a selfishness and weakness in ones being. And whilst it reflects a growing culture, it will not provide the deep meaningful reward available by running intrinsically. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Why does Usain Bolt
sprint?<o:p></o:p></span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFKORj07TRjXxPd4J6-a6Iw0FCsegJcfWMVi05Uv18NjdZVh1TI0sT0A__s4P0fQzw_2lU_PgN287HPtSJGpMzL7zZ_3zTFEerimh_OwjqDhY3zMqUFwmbf1lL17MxMRdyXxeYV000CyDB/s1600/688548-usain-bolt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFKORj07TRjXxPd4J6-a6Iw0FCsegJcfWMVi05Uv18NjdZVh1TI0sT0A__s4P0fQzw_2lU_PgN287HPtSJGpMzL7zZ_3zTFEerimh_OwjqDhY3zMqUFwmbf1lL17MxMRdyXxeYV000CyDB/s320/688548-usain-bolt.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Why does <a href="http://www.williamsichel.co.uk/">WilliamSichel</a> run? Why do any of the best of them (ultra runners) run?</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Yes, I know these
examples are hardly based on rigorous research and can be easily taken as convenient
examples to illustrate my opinion. But how many people would agree with my
perception?<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">To find out what
motivates you and then see if you’re suited to running ultra’s I propose you
ask yourself the following questions;<o:p></o:p></span></div>
<br />
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Do
you care what people (other than those closest to you) think of you? <o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">What
would you be doing if you had all the money in the world?<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Do
you truly know yourself?<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">When
you fail, what is your gut reaction?<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Are
you completely honest with yourself all of the time?<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Would
you agree that the right thing to do is often the most difficult? And…..<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo4; text-align: justify;"><span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">Under
those circumstances which direction do you most take?<o:p></o:p></span></li>
</ol>
<span style="font-family: arial, sans-serif; font-size: 11pt; text-align: justify;">In your journey of discovering
motivation, I urge you to be totally honest with yourself. I’ve done what I can
to break into what I call the first of the four pillars of ultimate
performance.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 11pt;">However, although I
will continue to discuss motivation in the future, up next will be one of the
other pillars; mental strength, physical conditioning and/or energy and
nutrient timing.<o:p></o:p></span></div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com6tag:blogger.com,1999:blog-9178232238702472215.post-83710156035594831302012-09-22T11:35:00.001-07:002012-09-23T01:58:36.782-07:00The four pillars of ultimate performance<span style="font-family: Calibri;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY0_vk7ZQ8NE1ZitlkVJGkFB6X8a803JjEFfm0yazcHi-UTMFQ5ppph3muE0rVuzPV7ioSg_WUDukhoYNa1-0Qk764nB_n2O4CgekgXwI8GcEJMxjo3xRciTdl3GovgyIU7tIaa63PTn4r/s1600/14f852c7-3a86-4aa5-ba53-23b0e7c4869f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY0_vk7ZQ8NE1ZitlkVJGkFB6X8a803JjEFfm0yazcHi-UTMFQ5ppph3muE0rVuzPV7ioSg_WUDukhoYNa1-0Qk764nB_n2O4CgekgXwI8GcEJMxjo3xRciTdl3GovgyIU7tIaa63PTn4r/s320/14f852c7-3a86-4aa5-ba53-23b0e7c4869f.jpg" width="320" /></a></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"></span></span></span> </div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Motivation,</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Mental
strength,</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Physical
conditioning, and,</span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Energy
and nutrient timing.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">How many athletes blog about
these fundamentals?</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Sure there are lots of
interesting ones; those that inspire and many which cause me to laugh/smile/take
note. At the moment though, I’m just frustrated.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’ve been looking for answers since
I started blogging but found the number of elite athletes engaging fully with their
followers to be disappointing. As a consequence, I’m no-where near as active as
I used to be; only reading blog’s to catch up with interesting individuals and for
a bit of entertainment whilst eating lunch. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">To my knowledge no-one affords
each of the above points an equal footing when blogging.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Having said that, I can think of
one good reason why not; we are all unique. This is the very reason that
aspiring athletes must find what works for them and then extrapolate to fulfil their
potential. Being cynical, I suggest that others hold knowledge as highly prized
and are therefore unwilling to share their ‘secrets’ with perceived ‘competition’.
</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">However…<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">…and without going into my own
motivation (just yet), I’m of the strong belief that we each have a very short
time frame within which to achieve the things we want to. Life might seem like
an endless merry-go-round of fun and frolics to some but I’m acutely aware that
it really is not. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Until someone is willing to share
absolutely everything they have come to learn about the four pillars of
ultimate performance then committed non-elite’s (like me) face the prospect of endless
setbacks halting their ability to perform at anything like the ability they are
capable of. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Therefore, over the course of the
next 6 months I’m going to make it my blogging mission to define and explain
the four pillars of ultimate performance. For now though;</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">Motivation<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">This is top of my list because
without it a person has no inclination to go beyond their comfort zone and this
is what must be done if one is to achieve anything. Achievements are
subjective; it’s in tandem with ‘one person’s rubbish is another person’s
treasure’. They are based on human perceptions and almost always involve a
struggle. It doesn’t matter what level you perceive yourself to be at, you need
motivation to attain, sustain and move on from that level.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">We’re not looking at elite
athletes here, we’re only concerned with being the very best that we can be. You
may be born with it or be taught it; someone or something may inspire you; a
life changing event may be the root cause of it. However, if you don’t have it
and whenever motivation wanes, failure and fatigue soon follow. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">Mental
strength<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Although closely linked, I feel this
warrants separation from motivation. The two compliment one another very well
but I believe one can be worked on whereas the other is slightly more innate.
Mental strength is especially critical for ultra runners.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">For example, I know of many
people who perform far better than me over short distances; get them out for an
ultra and many of them unexpectedly wilt. Clearly, there are a lot of variables
to consider but when I have entered the same ultra over-trained, injured and then
consequently suffer with sickness and diarrhea I’m left to conclude that the
reason I have crossed the finish line before them is because I have worked on
my mental strength and they have not. <span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">Physical
conditioning<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Anyone reading this should at
least have half an idea of what this involves. But do we really? I’ve made
mistake after mistake with this over the last 4 years. I’d like to call myself
a runner now but the truth is I have not yet had a single performance which I
am content with. </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">For this very reason I’ve hired
the help of a coach. I’ll discuss this topic at great length in subsequent
posts.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">Energy
and nutrient timing<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Gone are the days of simply
eating healthy. Relatively, there are far more elite athletes competing today
than there have ever been. The stakes have risen beyond the stratosphere, so
much so that energy and nutrient timing is seen as ‘their’ level.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">Nutrition is the last bastion of
elite athletes. But we are not elite, we just want to be the very best that we
can be. Thus it is my intention to share these incredible insights with
everyone.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<u><span style="color: red;"><span style="font-family: Calibri;">In
summary<o:p></o:p></span></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;">
<span style="font-family: Calibri;">I’m willing to bet that in
addition to a committed few, a collection of very experienced runners will have
read this post and had a metaphorical light switched on. This is the key for all
of us.</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"><span style="font-family: Calibri;">As a slight side issue, I know of some who pass of the information of others as their own in a distasteful attempt at self promotion (think facebook). To dispel any notion of this I will ensure (as always) that credit is given where its due.</span></span><br />
<span style="font-family: Calibri;"><br />
</span><span style="font-family: Calibri;">So (aside from being as good a husband and father as I can be) it is my ambition to be
able to help others achieve their aims whilst concurrently seeking to be the very
best ultra runner that I can be. The next 6 months will chart my progress throughout which I will blog explicitly about the four pillars of ultimate performance.</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"></span> </div>
Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com2tag:blogger.com,1999:blog-9178232238702472215.post-18246772018302105672012-07-22T12:09:00.001-07:002012-07-22T12:09:19.168-07:00The curse of a novice runner<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">TIRED<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">That’s
my one word summary for the last 4 weeks. And I’m less than excited for how the
next 4 is going to turn out. So this post is a wake-up call for me……and for
anyone else wondering what to do when ‘overtraining’ sets in. I’ll talk more
about that phrase in a bit.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">First
things first; I’ve regrettably pulled out of the High Peak 40. It would’ve been
no fun in the condition I’m in and besides what I need now is rest rather than
stepping up the training. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">What’s
tragic about this is that 2012 was supposed to be a year for staying away from
hard efforts and for concentrating on building a base for 2013 and beyond. I’m
in the final year of my distance learning honours degree so the intention of
training easy all year seemed to suit the circumstances. It didn’t quite work
out like that. Why? Because I’m a tit, that’s why!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Having
arrived at the present day with such an epic fail I’ve decided to look for
clues to find out where it has all went wrong. Therefore a 4 year summary of
training and challenges (with conclusions) follows. When you do this, you’ll be
as surprised as I am;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">2008<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">This
was my inauguration year to running. However, I look back in horror at the
things I was doing. Let’s take a step back;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Q.<span style="mso-tab-count: 1;"> </span>What is one supposed to do when wanting
to peak for a race? (in my case the Highlander Mountain Marathon (HMM) followed
by the Original Mountain Marathon (OMM) later that year)<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">A.<span style="mso-tab-count: 1;"> </span>It’s quite simple really; build a big
base of running history, the bigger the better then sometime before the event,
say 6-8 weeks, sharpen up a bit with some specific speed work and then a couple
of weeks out (maybe 3), taper into it. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Here’s
what I was doing and is what I continued to do until last July;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Upper
body weight training; 3 times per week,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Leg
weight training; once a week,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Cycling;
usually 10miles per day and the odd 40miler at the weekend – note; on a heavy
mountain bike, not a road bike,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Fast,
up-tempo runs and hill rep’ runs,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Easy
runs, usually once a week,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Fell
running (trying to run); usually most weekends, and,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo1; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Plyometrics
and high intensity circuit training during the last few weeks of any training
schedule.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Anyone
spot the obvious error? <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">No
base, too much high intensity work, too much stuff that wasn’t running and not
enough running. <u>I averaged 33miles per week with a peak of 54 and a low of
3.</u> I had about a month to build up for the HMM and its fair to say I left that
event absolutely shell shocked. In fact, it took me 2 months after that failure
to pull a pair of trainers on again, this time to start preparing for the OMM.
And yes, you guessed it I simply did the exact same stuff, only I worked
harder!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">In
the end the weather saved us. The 2008 OMM was cancelled mid way through due to
the worst conditions experienced during its 40 year history. Rob and I did
quite well but in my heart I’m not convinced day 2 would gone well as I was
pretty goosed by the close of play.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
began studying a distance learning honours degree (Building Surveying) in
December of this year.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">2009<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Instead
of catching the running bug, I had scared myself witless. The 6 months
following the 2008 OMM were spent doing whatever I felt like, mostly mountain
biking and upper body weight training – not that any of it was consistent or
part of any training programme. Rob had managed to convince me we would be good
for the Saunders Mountain Marathon in June followed by the 2009 OMM (always
late October).<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The
truth is I <s>love</s> loved running in the hills. It was always such an
adventure and exhilarating on the downs. Also, I seemed to be quite good at
going up. So I set about training – doing the exact same stuff again.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">For
the Saunders <u>I averaged 33 miles per week with a peak of 42 and a low of 3.</u>
Day 2 ended terribly for the both of us as we ran out of food with about 2-3
hours still to do. Nevertheless, we both really enjoyed this mountain marathon.
Afterwards I took a month off training.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">For
the 2009 OMM <u>I averaged 31miles per week with a peak of 46 and a low of 14.</u>
Rob had to pull out of this and a guy from my work filled in. After this
mountain marathon I vowed that I would not spend a single minute of my spare
time with James ever again.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
am a map reading instructor (from my Army days when I was awarded top student)
and am Mountain Leader trained, I’m also an experienced navigator and was at
the time a DofE instructor, supervisor and assessor. In short, I tend to make
less navigational mistakes than others. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">This
was James’ maiden voyage into mountain marathon and despite his very good
fitness I had serious misgivings about him replacing Rob. Remember, I work with
this guy. Unfortunately he is simply not cut out for working in the construction
industry, certainly not from a designing and contracting position anyway.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">So
anyway throughout day 1, James was adamant that he knew which direction to go
which invariably happened to be at least 90 degrees from the direction I wished
to go. Let’s just say, he wouldn’t take no for an answer. On day 2 (after the
total disaster that was day 1) I did not allow him an opinion as he was forced
to try his hardest to keep up with me. For day 2 alone, we were placed in the
top 20. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
have thus far stuck to my word and steered clear of James. I wish the same
could be said for him………..James, if you read this, I have nothing against you
personally, but, get your own life. I hope you’ve now stopped using my stories
and passing them off as your own.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">2010<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Rob
and I started training for the Bob Graham Round as soon as the new-year kicked
in. I had done nothing since the OMM, no running whatsoever, but I was
confident of achieving this aim. Nothing in the training philosophy changed;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">In
the 28 weeks of training until I managed a successful attempt (2<sup><span style="font-size: x-small;">nd</span></sup>
go) <u>I averaged 30miles per week with a peak of 54 and a low of zero (four
times).</u> What these stats don’t tell is the number of days I was bedded down
with illness.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Of
the 28 weeks I was ill for 11 of them. I had managed 3 chest infections and a
bout of food poisoning but more importantly I became a member of the Bob Graham
Round 24 hour club. Rob managed it at the first time of asking in an admirable
time of 21hrs 29mins. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
was unable to do anything for 3 months after the BGR due to a strange heel
injury I had picked up. I was also troubled by an injury forced upon me whilst
playing football – a favour to some mates. Nevertheless, Rob and I had a sights
on a challenge that we had unfinished business with; the HMM.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">In
October and with confidence having become a member of the club, I began
training for the event which was 6 months away. Again the same training ensued.
After all, it had finally proved its worth!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">2011<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The
HMM was a disaster and so too was the Fling - 2 weeks later. Up to the event <u>I
had averaged 31miles per week (for 28 weeks of training) with a high of 58 and
a low of zero (two times).</u> I was knackered weeks before I even toed the
start line of the HMM and the football injury, now diagnosed as a posterior
impingement, meant that fell running was being seriously impeded. I was forced
to look deep into my soul following these two events. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Privately,
I had ambition. Was this based on naivety? For the first time, I began to
believe it. I now came to realise that some people were born runners and some
people were confined to trying, forever; hence the title of the blog which was
conceived around this time and inspired by the likes of John Kynaston and Debs
MC. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Following
the Fling, I read as much as I could. A friend had told me about the ‘bible’
for runners whilst on a training run – none other than the ‘Lore of Running’. I
read as many blogs as I could. I didn’t have a coach and I didn’t have the time
to be a member of a running club (Hons Degree and family commitments). I also
did a lot of high intensity cross training and cycling up to the end of July.
Here, it was time to put what I had discovered to the test. From now on I was
going to train differently;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
would log my training AND feelings on a daily basis,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
would include walking breaks during my long runs,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
would be comfortable with running slowly and would do it more often,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
would include walking 3 mornings a week (2miles with a 40llb pack on),<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
did only one high intensity run per week – an all out 4 miler,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
did one high intensity cross training session per week, and,<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
added a supplement called Neovite towards the end of my training and began
taking beetroot juice at around the same time.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Rob
and I ended up doing the WHW late November though it was not my intention when
I started the programme. Unfortunately Rob began to suffer around 40miles into
the challenge due to freezing storm conditions which affected his vulnerability
imposed by a recent chest infection. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
had entered the challenge myself in a less than perfect condition. There was
something wrong with my right hip flexor and my right knee. I began to suffer
myself having been on my feet for 24 hours. We were forced to walk more than
half of the distance and again two close mates overcame another challenge to
finish with some good memories to last.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "Arial","sans-serif";">Up to this challenge I had averaged 42miles per week
(over 17 weeks, not including the WHW) with a peak of 70 and a low of 10.<o:p></o:p></span></u></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">2012<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The
injuries I had before I even did the WHW were seriously affected by it. I spent
the following four months in rehabilitation. I was able to do some training
though – mostly the old favourites - cycling and upper body weight training.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">My
hons degree had seriously suffered in 2011 and this (2012) was now the final
year. Regardless of performance (or lack of it) during the last 3 years, all
the marks come from this one. Additionally I had always presumed that 2012
would be a year out of training; I was going to be recovering from my operation
on the posterior impingement and be left with plenty of time to study.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Well
as ever, things never work out as you expect them too. My second opinion turned
out badly; fell running, proper fell running, is a thing of memories now. I can
still run though. OK, so 2012 would be a base year. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
had never done base training, real base training. This was the perfect year for
it. I would steer clear of the pressure of competition and knuckle down with
the studies whilst building an easy, relaxed base. Then in 2013 I would be
ready and fresh for a new challenge.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">UP TO NOW<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<u><span style="font-family: "Arial","sans-serif";">In 13 weeks of training I have averaged 44miles per week
with a high of 65 and a low of 17.</span></u><span style="font-family: "Arial","sans-serif";">
The trouble is base training only lasted 3 weeks. I agreed to help others by
pacing for their challenges and got into a rut of running myself into the
ground with no recovery.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">For
the last 4 weeks I have been exhausted and unable to fully concentrate at work.
Up until two weeks ago I had been having trouble sleeping and for a while now I’ve
had diarrhoea, despite eating healthily. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
think it finally clicked (that something was wrong) when I paced a friend over
leg 1 of the BGR almost two weeks ago. He was noticeably stronger than me
despite the fact that we were going at what should’ve been a very easy pace.
Tapering aside, I know that 9 days out of 10, I am the stronger of the two.
From that point, I’ve really struggled to maintain a decent pace when running. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I’ve
virtually had two weeks off training and have been sleeping on average 10hrs
per night. Despite this, I’m still getting up looking like death warmed up and
really feeling like I need to stay in bed. The thought of any training wilts me
further.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
dragged my sorry carcase out for a 12.5miler yesterday and have dropped from
just over 8 minute mile-ing for a local hilly route, done at an easy/base pace,
to just over 9min/miles for the exact same effort. I’m down by a minute per
mile and am utterly devastated.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif"; text-transform: uppercase;">So where do I think it has gone wrong?<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The
figures above don’t look all that good, granted. But remember, I’ve been
cycling and weight training concurrently. I’ve also had life commitments like
everyone else, not to mention my blasted hons degree – studying up to 30 hours
a week where commitments allow. It’s also worth pointing out that a lot of the
mileage up to mid 2011 is done in the fells and includes a lot of going up and
down.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Indeed,
the reason my average mileage appears to have leaped up by a third in the past
year is simply because I’ve not been running in the fells and have therefore
had more time to run locally. That said I’m surprised at the figures. I’ve went
weeks at a time doing approx 60miles for the average to be ruined by a week
wiped out by some mystery illness.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">This
has been a recurring trend throughout the years and I think its time I realised
that I have a propensity to do too much. I think I managed this fairly well
throughout the training for the WHW and I believe it was because I was logging
everything on a daily basis.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: red; font-family: "Arial","sans-serif";">CONCLUSIONS<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">This
post is far from the detailed research analysis it could’ve been but then again
I have more pressing things to get on with – studying for my exams for example –
and besides, this has taken me the best part of 9 hours to compile! Here are
some bullet points which I hope will make easy reading;<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
have never managed to do any more than 3 weeks of pure base training i.e.
running with no anaerobic interruptions throughout the entire phase. Considering
I have been trying to be a runner for nearly 4 yrs this is utterly compelling.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Base
training should be as long as you can possibly make it; this must be my number
one priority for the next programme. Why? Because the better your base, the
more resilient you will be to speed training and therefore more likely to peak
for your chosen event.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I
do too many other things besides just running. Is there any need for cycling up
to 100km per week on the turbo trainer? I naively thought this would help me
build more endurance and keep me free from running injuries. Eh no, it just
made me more tired.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">What’s
with the intense leg weights that I seem so stuck with? Anyone who knows me
will agree that I’ve got an arse and quads like a black power lifter - WTF? Perhaps
it’s high time I just did more running instead of trying to build legs that I
think will spring me up and down hills better that a mountain goat!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">I’m
too heavy (see above). Bradley Wiggins has been at the top of his game for a
while but even he managed to shed 10kg, yes 10kg, prior to doing the Tour de
France. And what’s more astonishing is that he trimmed this from his muscle
composition – those that were deemed as not required, including some from his
legs!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">The
24 hour cut off for the Bob Graham Round is easy. If I can do it considering
the lack of training I managed to do then most ordinary club runners can do it
too. The reason most don’t is because they fail in their head before they’ve
even set foot in the hills – that and the huge commitment needed to learn and
train on the route. I think 21hrs30mins would be a better benchmark for a good
standard of runner. I suppose that is an admission that I’m not in that
category. It’s high time I stopped waxing lyrical about me being a member of
the BGR 24hr club.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Be
comfortable doing recovery runs. They’re still mileage after all and important
ones. In fact in base you should always run within yourself. Every second week,
you can maybe go for one up-tempo run but keep it short and keep it below 85%
effort.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Use
a log to record your thoughts and performances. Don’t give too much care for
your early stuff except to try and stay fresh most of the time. When I trained
for the WHW I changed the programme weekly depending how I felt my adaptation
was going. Training for that was the best it had ever been despite the various
errors I made.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Read
and contribute to others if you can. There are many elite runners out there who
like to talk about how their race went and about how honoured they feel to be a
part of such a wonderful experience but there are not many that want to help
others with tips and advice, like Ian Sharman and Debbie MC who do, for example.
I wouldn’t have learnt anything (and some would say that is still the case) had
it not been for some of the best bloggers – I’ll share my favourites at some
point in the future.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Don’t
do too much high intensity work and if you’re serious about achieving your
goals wise up and do something that’s specific and structured to your chosen
event. For too long now, I’ve been flogging myself to death in the hope that
the harder I work the better I’ll become. Utter bollocks. I need help with this
so it is something I intend to bottom out before I start training again. Here’s
the title of some books I’ve purchased and will get round to swatting up on
once I’ve finished my exams (mid sept);<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 72pt; mso-list: l1 level2 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><u><span style="font-family: "Arial","sans-serif";">The runners body;</span></u><span style="font-family: "Arial","sans-serif";"> runners world. A quick look through
this book tells me this is a great book if like me you are analytical.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 72pt; mso-list: l1 level2 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><u><span style="font-family: "Arial","sans-serif";">Running Anatomy</span></u><span style="font-family: "Arial","sans-serif";">; J Paleo, P Milroy. All the different
muscles and body composition of a runner explained and a guide to injury
prevention.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 72pt; mso-list: l1 level2 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><u><span style="font-family: "Arial","sans-serif";">Brain training for runners</span></u><span style="font-family: "Arial","sans-serif";">; M Fitzgerald. Specific to marathon
distance and below but a quick look tells me that many of the principles can be
applied to ultra runners and lets face it, it’s bound to apply to a novice like
me.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 72pt; mso-list: l1 level2 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><u><span style="font-family: "Arial","sans-serif";">Relentless forward progression</span></u><span style="font-family: "Arial","sans-serif";">; B Powell. I would advise against
buying this book if you’re the same as me. I intended to skim through it and
read the whole thing in about two hours. It is simply not detailed enough for
those wishing to learn and those who have spent a while already doing so. That
said, the author runs an excellent website (irunfar) and has made a massively
positive contribution to the ultra community worldwide.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif";">Drop
the ego. I’m a nobody just like most people. When I look at Geoff R, Anton K, Kilean
J and countless others, I envy their spirit, their desire to be at one with
nature. I wish I could run without the pressures of life but as a father of two
and a shit paying job for an inept organisation in a dead end part of the
world, that’s totally unrealistic. It’s time to get real. In fact it’s long
over due.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo3; text-align: justify; text-indent: -18pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif";">IF</span></b><span style="font-family: "Arial","sans-serif";"> I drop all the unnecessary stuff I will be into
unchartered territory. When I resume training again I will no longer have my
hons degree hanging around my neck. These are reasons to be optimistic. After
all, it’s not all been bad, I’ve raised some money for local charities, shared
great training days and challenges with my best mate, conversed with some
wonderful people along the way and learnt an awful lot too.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">All
the other stuff that I’ve learnt is specific to certain phases of training. It
is further my intention to disclose all this stuff when I start training for
next years Highland Fling. I’ve said I can do this in sub 9 hours. That was my
alter ego talking; it’s what I want to do. I think I’ll get under 9hrs30mins
and if the training is text book I stand a chance of going under 9. But when
has it ever been that? For anyone? From where I am right now, if I have another
disaster in the months coming up I think my wannabe running days could well be
over.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I’ll
leave this post with a quote taken from the Lore of Running (pg 485);<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Arial","sans-serif";">The single most
important reason most runners are prone to overtraining is, I believe, that we
lack the ability to make an objective assessment of our ultimate performance
capabilities. We simply will not accept that we are mortal and that we have a
built-in performance range beyond which training and other interventions cannot
take us.<o:p></o:p></span></i></div>Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com6tag:blogger.com,1999:blog-9178232238702472215.post-90750563291656897332012-06-28T12:28:00.001-07:002012-06-28T12:28:06.377-07:00I can’t help it……<span style="font-family: "Arial","sans-serif";">I
signed off from my last post saying that I wasn’t going to take part in any ultras
until next year so that I could concentrate on the final year of my distance
learning honours degree – <i style="mso-bidi-font-style: normal;">and</i> that I
was looking forward to helping out at the WHW race.<o:p></o:p></span><br />
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Allie
got injured not long afterwards and rather sensibly pulled the plug from what
would’ve been the longest race of her life to date. I sometimes wish I had the
sense of a female and not the ego of a man!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Which
brings me to my next point; my exams are during the first 2 weeks of September
when it’s fair to say that my stress levels may be a bit elevated (stress and
its hormone cortisol – something I’ll come to blog about at some point in the
future) so what better to do than sign up for an ultra which takes place at the
end of those 2 weeks. Just what I said I wouldn’t do!<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I’m
going to give the <a href="http://www.highpeak40.co.uk/">High Peak 40</a> a bash. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Unfortunately
this doesn’t detract from the fact that I’ve got a wee bit of studying to get
on with in the mean time which means that I can’t really focus on the blog too
much. This is a bit of a bummer as I have loads to write about e.g. I’ve found
out more stuff about specific training and nutrition. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">The
next few months for me are an experiment. I dare say I’ll not get to the bottom
of anything but I’ll hopefully keep progressing in the right direction. But
there’s no way I can share any of this stuff at the moment. Firstly, I’ve not
got the time to write about it properly and secondly the experiment is ongoing.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">My
aim is to race the <a href="http://www.highlandflingrace.org/">Highland Fling</a> next year. I’ve gone on record as saying that
I can do a sub 9. Considering my 10:25 the first time round I now know that
sounds a bit gobby. So there’s my challenge. The thing is I truly believe it
will happen. By the same token though, I don’t really know how far I can take
this game. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Does
one believe in the chat about talent? I had let this get to me for a while but
then I read a book called ‘Bounce’ (recommended by Rob and more recently by
<a href="http://debsonrunning.blogspot.co.uk/2012/05/in-good-books.html">Debs MC</a>) which basically explodes talent as a myth. Instead all it takes is
effort and some good fortune. We can only control the first part and let fate
take care of the rest.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">Look
at <a href="http://www.kilianjornet.cat/">Kilian Jornet</a> for example; it wasn’t so long ago that experts were saying
that no-one in their twenties would ever be regarded as a great ultra runner.
Well read up and it’s all relatable to ‘Bounce’; it didn’t just happen! So what’s
to stop anyone else, regardless of what age you are from becoming world class
at your age group? <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;">
<span style="font-family: "Arial","sans-serif";">I
digress………one for another day perhaps…………the HP40 will be a useful benchmark in
my ongoing test, assuming I don’t succumb to the pressure of my exams!<o:p></o:p></span></div>Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com1tag:blogger.com,1999:blog-9178232238702472215.post-12983218458650139902011-12-07T13:01:00.000-08:002011-12-07T13:01:01.605-08:00Update re injuries<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">I never got round to explaining what was going on with my posterior impingement. </span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">Quick update; I suspected I had the injury in the early stages of this year and finally had it confirmed in June after an MRI scan which took ages to arrange through the NHS. I can trace the onset of this abnormal bone growth, otherwise known as a bone spur (on the bottom rear of my tibia), to a foul/hack I was on the receiving end of in a game of football I played in on May 4<sup>th</sup> last year.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">When I went for my consultation the orthopaedic surgeon told me that he was unwilling to operate on me as the injury did not prevent me from doing anything within my working day to day life. He then suggested that to take care of the pain I simply give up running! He refused to listen to my plea that this was affecting my day to day life by the very fact that it was inhibiting my desire to run and more specifically fell run. He was steadfast in his refusal to listen to me. I left his office in tears.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">Clearly, I refused to hang my shoes up. A friend who happens to be a GP looked into the matter a little more for me. He found the name of an orthopaedic in Edinburgh; a sports specialist – the surgeon for the Scottish Rugby Union no less. He suggested my GP write to this man asking for a second opinion consultation. The good thing about this was that it could all be done on the NHS – it might take some time but as I’m in the final year of my hons degree I was more than happy to accept this trade off. This was one of the reasons for shoe-horning my recent WHW challenge into my calendar.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">Then this week I received a letter from my GP stating that the surgeon in Edinburgh is unwilling to help me such is the relatively minor nature of the injury! The advice being that I seek a local second opinion. Trouble is there is no-one else in Dumfries & Galloway who can act as said second opinion. I have left this with my GP to seek a remedy.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">In the mean time I have been troubled with two injuries to my right leg; a thigh strain and an illiotibal band strain. I picked these up prior to doing the WHW which is one of the reasons I pulled the attempt forward i.e. by ending the high volume and entering the taper I hoped to bring some recovery into the injuries.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">In a way my plan worked because Rob and I completed the WHW. However, the injuries became apparent within 4 hrs of the run starting. I was in unbelievable pain during the last 3 hours of our hobble into Fort William.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">I left the training for a week and then on Sunday just past I did some cross training in the local gym. It felt great to get a sweat on. I had been itching to do something since about Wednesday. Then on Monday I went out for my usual lunch time 4 miler; easy pace.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">This is when I realised I had a problem. The illiotibal band started rubbing away within the first mile and by the second I could barely bend the knee. I made an appointment to see a sports injury specialist straight afterwards.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">He was really helpful when I seen him last night. It was agreed that my injuries have been brought on by the fact that my right leg is abnormally shorter than my left. The strength, structure and flexibility of my right leg were thankfully ruled out as issues to cause the injury.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">I happened to mention the posterior impingement, more as an afterthought than anything else to which he was horrified at my predicament. He offered to take the issue up with my GP and perhaps even the orthopaedic surgeon who is refusing to operate on me if permitted by my GP. After everything that’s happened I’m not holding my breath.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">He has given me a few exercises to do, suggested a bit of massage and also told me to steer clear of running for 4 weeks minimum. I’m assured that he will arrange physiotherapy for me in due course through the NHS and has given me contact details of a biomechanics specialist – to work out a way to cater for the discrepancy in leg lengths.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">All in a fairly productive evening last night, as long as it comes to fruition. I’m left with a dilemma though; how do I train now? I’ll work something out. It’ll involve my bike and some non intrusive cross training with plenty of special stretching and massage.</span></div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: 'Arial','sans-serif'; font-size: 12pt;">I was tempted to enter the Highland Fling to test my theory of being capable of recording a sub 9hrs attempt. But this would go against what I’ve been telling myself all year – that 2012 must be the year I attend to all of my tweaks, away from the pressure of taking part in events, so that I come back in 2013 ready to fully embrace any challenge. I just wonder if the posterior impingement will be sorted by then.</span></div>Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com3tag:blogger.com,1999:blog-9178232238702472215.post-31575620594198355182011-12-03T04:55:00.000-08:002011-12-03T04:55:17.288-08:00a fitting end to my year.........<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">So how do I follow on from such an epic tale, like the one penned by my buddy <a href="http://never-been-a-runner.blogspot.com/2011/12/rob-kennedys-west-highland-way.html">Rob</a>? I don’t think I can. It even crossed my mind to leave it at that; to leave his fantastic interpretation of the West Highland Way as a fitting end to our journey. However, as is always the case with me I discovered a couple of things I feel are worth sharing and in addition, I know I must pen my own take on events and those leading up to one of the biggest days of my life so far, for future reference.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Up until a few years ago I believed anyone was capable of achieving whatever they wanted too; beating drug or alcohol addiction, attaining a professional qualification, climbing the career ladder, conquering their fears and of course aligning their expectations with their ultra running performance.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Then for reasons explained previously I failed my first attempt at the Bob Graham Round (BGR) last year. Despite the cause of that failure being outwith my hands the experience has had me relentlessly questioning my beliefs since.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">My initial response was to return to the BGR and conquer it 4 weeks later. However, I was disappointed with my fitness, performance and inability to enjoy the day. In short, I still had unfinished business with myself.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Next up I decided to throw myself into becoming competitive for the Highlander Mountain Marathon (HMM) 2011; a top 5 performance was not beyond our capabilities. My partner in crime for this venture was to be the ever present Rob Kennedy.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Rob and I met about 12 years ago whilst we were both in the Army. I knew the instant I shook his hand and looked in his eyes that we would be close friends for a long time to come. I could see he had the same burning desire for life – for cherishing every moment - as I did. I knew straight away that he would challenge himself willingly even if it meant the odd failure because like me he knew that failure always had an upside – a chance to learn.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">It turned out that Rob was the only person I had got to know who was going to challenge me more than I could. I made him my best man a year after that first handshake and since that day our lives have eerily followed the same path; we are now both ‘civvies’, both married and both have an eldest daughter and a younger son – of roughly the same ages. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">After a brief interlude with mountain marathon exposure during 2008 and 2009, Rob suggested we do the BGR in 2010. Looking back (as has been documented) it’s no wonder I struggled so much in 2010 but as I always say, the most important thing is I did it. In my view, this is the difference between people who talk about doing something and those who actually just get it done, no matter what.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcBI9RTGW7siHpwwALYPxs_DvM-6cB2ppQA52SNQK2O-J7xP-SnBZc_9ROh8LjLr-_xhnaYDtxytUz_eIUluyfROpWGvDHAs6wVt7LhNo2rdccS8cnqGPJYEOs0Eg1J1WaCbXmW4QlenB0/s1600/DSCN2539.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcBI9RTGW7siHpwwALYPxs_DvM-6cB2ppQA52SNQK2O-J7xP-SnBZc_9ROh8LjLr-_xhnaYDtxytUz_eIUluyfROpWGvDHAs6wVt7LhNo2rdccS8cnqGPJYEOs0Eg1J1WaCbXmW4QlenB0/s320/DSCN2539.JPG" width="320px" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">So leading up to this year’s HMM I had a few demons to deal with. My fitness had always been a problem; I had a tendency to over train and I perceived myself to be inferior to Rob as a runner. He had always been the constant; always managing to be patient with me during my periods of struggle, of which there happened to be many. Conversely Rob, was always fitter and more switched on than me. There had never been a time in my company when I had the need to be concerned for his welfare. Indeed, when it came to that, he had an uncanny knack of calling it at exactly the right time.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">During the training for the HMM it became apparent that I had an injury which was holding me back in the fells; a posterior impingement. I tried to ignore it but unfortunately overlooked the fact that I was yet again leading into the overtraining zone!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Within 15mins of day 1 of that HMM (near Ullapool) I knew I was not at the races. We came 7<sup>th</sup> on day 1. God knows how but day 2 was a whole different ball game as a newly formed achilles bursitis added to my woes and delayed our progress further.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Two weeks later and filled with fear due to my physical condition (fitness and three injuries) I tried to run the Highland Fling. It was a disaster.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I had now got as low as I could possibly go. I thought I had done everything I could have done to conquer the HMM. Instead I was a failure yet again. 18 hours a-week training – and failure was becoming commonplace with me! The demons were revelling in my self pity.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">However, as is always the case, something happened on that day, on the Way that I did not expect to happen. I enjoyed the camaraderie and spirit of the Fling so much that something inside me lit up. That’s when I found out about blogging; had it not been for the likes of John Kynaston and Debbie MC, I don’t think I would have got this far in terms of running ability. It is for this reason that I write a blog; to be able to be of help to anyone else desperate to find the answers which will help them achieve their aims.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">After the HMM, Rob and I made a pact that we would concentrate more on ultra’s from now on (as we feel they are more rewarding than MM’s). That said we have also agreed that we have unfinished business with the OMM and HMM (if I ever get my bone spur removed).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">With my new found enthusiasm I started training – proper running, for the first time in my life; this despite being recently told to give it up by an orthopaedic surgeon.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Anyway, when I phoned my constant a few months ago to tell him that I was going to do the West Highland Way, he offered to come along too. At the time I was really pleased. I knew my fitness was the best it had ever been and under these circumstances I was unlikely to hold him back. In fact this time if he wanted to push on I was confident that I might be able to stick with him.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">In the build up he began to warn me that his fitness wouldn’t be as up-to-scratch as mine – which I duly ignored. Then during the taper he got a chest infection. So what, I thought, he’ll still be fine and if he’s not it’ll be obvious and he’ll pull out.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Well in advance of the big day I announced our challenge on the WHW race website forum. From that point it was obvious that I had set myself up for what could turn out to be the end of my running days. I was so confident of success that I had overlooked the possibility of failure. Thankfully the famous WHW family were extremely generous in their support of me. Murdo the Magnificent, Debbie MC, John Kynaston and Ali Bryan-Jones all emailed me personally before the event. In fact the latter three had even offered to join Rob and me but for reasons that conspired against us they were all unable to make it; a blessing in disguise<i style="mso-bidi-font-style: normal;"> that</i> would turn out to be.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I met Rob on the train as it stopped on its way through Lockerbie, on our way to Milngavie on Friday the 25<sup>th</sup> November. Scotland was going to be experiencing some severe, storm force conditions during the night of our challenge, according to the weather forecasts. I immediately conceded to Rob that the time we completed our challenge in was now a non-issue and reiterated my most important message; we would finish it, no matter what. He agreed.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We met Paul who I immediately recognised from the fling where he had been running just in front of me for the first couple of hours out of Milngavie. This was a good sign I told myself. We were soon off. In a bid to keep the pace down I was wearing my heart rate monitor. We got to Drymen in 1hr 57mins running/jogging at about 65% (of MHR) effort which I was happy with. Thereafter, until about 2 or 3 miles south of Rowardennan I struggled, mentally. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We took a detour at the forest ahead of Drymen but as it was only 20 minutes it didn’t concern me. What did annoy me was seeing my heart rate up around 70-75% at times. I was beginning to have serious doubts about my ability to complete this mammoth challenge; my biggest to date. In an effort to turn things around in my head I decided I was going to bin the bloody HRM at the next change over.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJc2C9s0hDEt0A_Eo3QTb5XJYwkNhPuCAN0RLyHggRZc9CUyWp_uLT8huFbXDkILSw-extvTuerPyHXiOLwgjvAZuMsavIQ3UIa7LO43BVNqMxmcH_HXke1wXBa2HF2CZzsmXcOoKoigI/s1600/SAM_0857.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJc2C9s0hDEt0A_Eo3QTb5XJYwkNhPuCAN0RLyHggRZc9CUyWp_uLT8huFbXDkILSw-extvTuerPyHXiOLwgjvAZuMsavIQ3UIa7LO43BVNqMxmcH_HXke1wXBa2HF2CZzsmXcOoKoigI/s320/SAM_0857.JPG" width="320px" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Again, it’s odd looking back, much of the day is a blur to me; the weather didn’t really bother me, nor did the effort level required at times and with much of the run being in the dark I suppose it’s not too surprising that my memory isn’t awash with stories. In fact my over riding memory is of just how effortless the challenge was for me, how alert I was for large portions of the day - how in the zone I was, certainly after the first 4 hours and before the last 2 or 3 anyway; this all contrasts sharply with Rob’s adventure despite us being in close proximity the whole time. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">From about Conic to just after Bein Glas I was happy. In fact I was buzzing and this is something I never experienced on my BGR. Rob kept niggling at me to cool the jets which I took to be a good thing as I can sometimes be a bit eager to press on. It was good that my constant was here to rein me in at the time when I needed it most – that was what I was telling myself anyway. After all, we had additionally agreed on the train that it was vital we got to Tyndrum without feeling as though we had just covered 53miles, if that was possible. Looking back this was the first signs that something was amiss with Rob. I had a feeling that my pace was quite slow, certainly slower than I was comfortable with but I, as always, had full trust in my buddy and did so without question. His complaint of feeling light headed went in one ear and out of the other! </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">When we got to Bein Glas it was good to see my work colleagues Alan and Alison. Paul mentioned that Santababy had passed on her best wishes. How ironic I thought to myself, as it was here during the fling when I had the pleasure of meeting the beauty as she was unfortunately forced to withdraw due to injury; I helped myself to believe that this was simply another calling I had in my favour i.e. that I was meant to be here, that nothing was going to stop me achieving my most desired of goals.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">It was probably this intense focus that led me to overlook the welfare of my mate because out of Bein Glas he wasn’t in the mood for much jogging. It was around this time that I started needing to urinate an awful lot too.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I believed he was just having a rough patch and that he would snap out of it. I’d seen plenty of these, they were nothing new. We regularly took turns at amusing ourselves at the others expense on various training runs in the past. It was the norm and so, I was still unconcerned.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">At the other side of Crianlarich forest however, Rob started to fall back quite badly. Out of there and crossing the A82 I noted that he was slurring his words. With experience of hypothermia myself I began to verbally question his condition to which he immediately assured me that he was fine and dandy. However, the lack of running was starting to become a recurring theme and for the first time I began to think something just wasn’t right.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We pretty much walked it to Tyndrum. When we went past By The Way, Kirsty popped her head out to see how we were getting on, nice touch ;-) another example of the close community that makes the WHW such a special thing to be part of. She must’ve been very patient waiting for us to pass by, especially in those conditions.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">When we arrived at the horse box I immediately noticed the lack of a certain person (check the video). Yes, Paul had done one! I think both Rob and I were a bit gutted at the time as we were looking forward to a bit of different chat and company but given what followed, he made a great decision to bail out. I can’t help wondering though that if Paul had remained would Rob have persuaded him to fill in whilst he himself bailed.</span></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwkm_63NNEMiV_T3U_fqOlg5fYOFlD_mYZn5y-jvoeYJFZrR1lE1U6-QmYD-kNCZc9Bd0dOiJsgdvmE3wpGOQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We spent a while getting changed and warmed up ready for the next assault. Alan and Alison were absolutely fantastic as I knew they would be. If I had to hang my hat on two people being totally dependable it was them two, it was the very reason I asked Alan to help – and they had to be because of the rapidly deteriorating conditions. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">For the benefit of Tim (Downie); I changed my marmot mica for my mountain equipment Morpheus (jacket) i.e. my summertime waterproof for my ‘bombproof’ waterproof. I also added my waterproof gloves, sealskin socks, snood and waterproof trousers for good measure; I had a feeling things might get a bit tasty and with the amount of walking we had been doing combined with the ever increasing number of pee stops I was taking, I didn’t fancy getting much colder!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I had told Rob that the next section was quite easy and as it turned out it was; funny how the head works at times. We made decent time on that section (Tyndrum to Bridge of Orchy) given the conditions and the previous state Rob had been in. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">From here to Kingshouse is a bit of a blur I’m afraid. I know we struggled to move very fast but I can’t remember why. I also remember the weather being full-on but as it was slightly behind us and pushing us on I didn’t feel it was all that bad. My recurring pee stops were beginning to frustrate the life out of me – I was up to 5 or 6 per hour!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">In the horse box at Kingshouse (hotel) my abiding memory once again is of how alert I was in comparison to Rob who was falling asleep into his coffee. It still never occurred to me that this may have been a fight too far for him though, as I nudged and laughed at him for being in such a state. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We got our stuff together after yet another solid performance by Alan and Alison and were on our way into the breach. By now we were facing right into the worst the weather had for us. Rob wasn’t up for much running and I assumed at the time that he just wanted to save himself for the Devils Staircase.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgWgWWL2mx8ln3ykQUI3rDUR6kGB4zjaiLLEsux4DAk3lREO4zfH2eVv9-j6wT9ADCbF8OGmU8HYwby0sSu30uqd5q49-e51RQkqGSktIal1B3SBl4kM3mp7_XLYE6JSbxA2KCqKQk2dg6/s1600/Dale+and+Robb+WHW+25th+26th+Nov+2011+Leaving+Kinghouse+Hotel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgWgWWL2mx8ln3ykQUI3rDUR6kGB4zjaiLLEsux4DAk3lREO4zfH2eVv9-j6wT9ADCbF8OGmU8HYwby0sSu30uqd5q49-e51RQkqGSktIal1B3SBl4kM3mp7_XLYE6JSbxA2KCqKQk2dg6/s320/Dale+and+Robb+WHW+25th+26th+Nov+2011+Leaving+Kinghouse+Hotel.jpg" width="320px" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">What followed was the scariest time I’ve ever had on the hills (and I’ve had one or two). This was the first time the whole day that Rob confided in me that he was worried! And in an instant I realised just how bad he was.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">In a split second all sorts started whirling around in my head. I didn’t know what to do, I felt so helpless. Rob was hallucinating, stumbling, falling and telling me that all he wanted to do was go to sleep. I tried to play it cool at first. By portraying this image I hoped it would give Rob some confidence that it wasn’t as bad as he perceived. It didn’t work but he did manage to continue to slowly put one foot in front of the other.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">It must’ve taken what felt like half a day to get to the top of the staircase and even then when it should’ve been plain sailing we were still in the danger zone and my pee stops were not helping the dire straits. It was around this point when I decided to gamble by telling Rob that we would be giving up at Kinlochleven. I didn’t mean it but I needed him to believe that I was willing to give up with him. He agreed after a little more persuasion by me.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">It started to break into dawn as we neared the top of the hill. I was keen for Rob to open up and get some blood pumping but he couldn’t muster much. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Sometime later, just before we got into Kinlochleven I confided in Rob that I would be continuing. I knew a half decent time was out of the question but I had no reason for quitting. Besides, I was also using this challenge as an opportunity to raise some money for a charity due to a recent family bereavement which I reminded Rob of. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">This, and the strengthening daylight, seemed to stir something in Rob. He responded a short while later by insisting that he would continue to accompany me. He refused to listen to my expletives which as it turned out is just as well he did.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuicMOJ-dvMwCkTp2YUSndPUvGRsnWS4IEuCzJq1r8hA3W_RIPFE0IA6x8002BCek-vGskIlHEqtHMrTtj6Axo1isI_nG5JYvYmkE1EB2a2a4i_Xx_TLY-kxgNmo5pwHvmG8Uzd931t-4c/s1600/Dale+and+Robb+WHW+25th+26th+Nov+2011+Kinlochleven.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuicMOJ-dvMwCkTp2YUSndPUvGRsnWS4IEuCzJq1r8hA3W_RIPFE0IA6x8002BCek-vGskIlHEqtHMrTtj6Axo1isI_nG5JYvYmkE1EB2a2a4i_Xx_TLY-kxgNmo5pwHvmG8Uzd931t-4c/s320/Dale+and+Robb+WHW+25th+26th+Nov+2011+Kinlochleven.jpg" width="320px" /></a></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">From Kinlochleven to Fort William he was the stronger of the two of us. After our last pit stop we both made it to the top of the hill out of Kinlochleven in good time. Unfortunately though the food I had eaten recently was not leaving my stomach. I was therefore in a bad way with burping, a lack of energy and of course my continual need to pee. We walked for most of the path into what felt like 60mph winds; this time Rob being patient with me.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">When we eventually turned the corner before the sheep pen I managed to break into a painfully slow jog. However, almost in tandem the pair of us completely seized just after Lundavra. I had been living with a thigh and lateral knee ligament strain since the 4<sup>th</sup> hour, neither of which particularly bothered me as I just pushed them to the back of my mind. Now however, they were unbelievably painful. My right foot was feeling as though a red hot poker was being forced into it with every step I was taking and my toes were in rag order. Every time I stopped for a pee I could barely get going again. Pain the likes of which I have never experienced before. Rob was in a similar state with pains of his own. We were in no state to jog down the hill into Fort William. No matter how hard we tried we just couldn’t out of pure agony. Instead we hobbled very slowly all the way to the leisure centre.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">We had made it to the Bridge of Orchy in around 14hrs and from there it took us in the region of 13 hrs to get to Fort William. We both knew a good time was out of the question on this day but to counter that we had a fairly good idea that we would be suitably rewarded for our endeavours. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">From my perspective it was a perfect end to 18 weeks of perfect training and a lot of planning. I had managed to train consistently for the first time in my life and had also managed to complete the WHW during some quite arduous conditions. I also know that if I were to do the exact same training programme in the build up to a summer race attempt I would be confident of breaking 20hrs.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I didn’t really know how I was going to list my thoughts for this one. I had conceded in a text to Ali (Bryan-Jones) immediately after our challenge that I felt a bit fraudulent. After all, I was the one getting all the well done messages but I didn’t feel as though I had deserved the accolades. As Rob has so astutely put it to me since that day, we were both put into an alien environment, neither of us really knowing how to deal with it. He wasn’t able to spot the danger and I was the stronger of the two for a change. For what I witnessed on that day I am immensely proud to be associated with him.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">As for my demons, they are well and truly vanquished. I owe the blogging fraternity massive thanks for sharing their knowledge with me. And here is a little bit in return.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Get some waterproof gloves for a challenge like this. Also, some sealskin socks and a ‘bombproof’ waterproof. I got my mountain equipment Morpheus jacket after suffering with hypothermia a few years back. This jacket is quite possibly the best use of my hard earned cash, ever.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Paul Houston informed me of a useful internet based information hotspot for ultra runners; type in ‘ultra list dartmouth’ within a search engine and there you will find a whole myriad of forums to register with. The Ultra forum is used worldwide so I would use a personal email address to register with as opposed your works email as it will be inundated with emails daily. This is where I found the answer to the next issue;</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">The constant pee-ing!!! It turns out that we have an anti diuretic hormone called Arginine Vasopressin (AVP). In the absence of this hormone the collecting ducts of the kidneys are virtually impermeable to water which therefore flows straight out as urine. When you drop off the pace and begin to get cold i.e. like we did post Bein Glas, then the body suppresses production of AVP. Throw in caffeine for good measure and you’ll be going like there’s no tomorrow. How do you sort this on the hoof? Well you need to increase plasma osmolarity. Now I’m no Biologist so if there are any out there, please correct my interpretation but I would have thought this means increasing ones salt intake. Let’s just say some salt caps may be added to my emergency pack in future!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">4.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">If anyone wants a copy of my training programmes and associated literature I’d be happy to provide them as I have done with Paul. My email address is </span><a href="mailto:d.jamieson1@tiscali.co.uk"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"><span style="color: blue;">d.jamieson1@tiscali.co.uk</span></span></a><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">. The training programme itself is on an excel spreadsheet and is exactly what I did for the 18 weeks leading up to the challenge. I must say though, it did not start out in its current guise as I tended to revise it often based on my attempts at avoiding overtraining. The stand out thing about this programme, for me, is the fact that I actually trained less for the WHW than I did for this year’s HMM.</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">5.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Nutrition; as I progressed through the challenge I found it more difficult to eat solids. A great way I found of getting the nutrients on board was to have some little 250ml bottles pre-filled with Rego (by SIS) which were taken at each stop. Cheese spread sandwiches worked a treat too.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">After that feedback, I have a question of my own;</span></div><div class="MsoListParagraph" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">What’s with my toenails? I have 5 black toenails but the one on my big toe on my right foot is causing me the most concern. It has been leaking blood constantly for a week now. It is also causing me great discomfort. I have been to see my GP who has told me that there is nothing he can do for me and that I should see a podiatrist. It just so happens that podiatry is not provided on the NHS. Mega. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">So that’s it then, the end of a great adventure and one which has provided two great friends with some memories which will last their lifetime. Thanks once again to all the support that came our way, it means a lot to us. Thanks also to the many sponsors I received. In memory of my niece, I managed to raise almost £750 for the SANDS charity which given the limited time I pursued it, I’m delighted with.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I hope to engage with more of you at some point in the future. For the time being though there is the small matter of finishing my distance learning honours degree and trying to get this bone spur removed, on the NHS – a situation that is looking increasingly unlikely as the months pass-by!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">I won’t be running much in the next year or so (which frustrates me deeply) and whilst I may have to accept that fell running may be a thing of the past, ultra running is still very much on the agenda </span><span style="font-family: Wingdings; font-size: 10pt; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-char-type: symbol; mso-hansi-font-family: Arial; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"></span></div>Dale Jamiesonhttp://www.blogger.com/profile/13614483254021667053noreply@blogger.com11