A catch up…

It’s been a while since I just posted a general “this is life in retired land” post so here it is.

Things are going well I have been out a bit more than usual and drinking a bit more than usual and eating a bit more than usual all linked in with this period of time and celebration we call Christmas and Hogmanay!

Carol is on holiday from her work  and she has been busy preparing for Xmas or rather Xmas eve meal at hers which was lovely.  We spent the evening together with her son and daughter eating and opening presents in the continental way.  While she was off we took the chance to visit the European market in Edinburgh and see the Virgin light display which was pretty good.

We went to a carol service with her mother, you don’t always know how things will go when you take Toni out and Carol was on tenterhooks but apart from a slight decline in table manners everything went ok and the carols, my first, were good as well.

 

Rupert the cat AKA as the Roopster seems to have settled in well,  since his little bid for freedom he is never far from my side even when he doesn’t want food.  Of course the penalty he has to pay is that he is constantly rubbed and played with especially with his new Xmas toys! I am led to believe from Carol the cat woman that this is the cause of his grumpy attitude and that if he wants to sleep I should let him.

The weather countrywide has been terrible but Fife seems to have escaped the worst of it so although there are bad spots we have had nothing like the North of England.  Training has continued cycling mainly on the turbo although I have been out on the 29er a few times and as far as running has gone its get wet or don’t go basically!

I have begun to set up a web site for the bike tours I intend guiding in 2016 so watch this space for news of that and if you are reading this and would like to know more about them or have friends that would like to try a guided tour in Scotland get in touch.

That’s all for the mo my next post will be just after Hogmanay a round up of 2015 and a look forward to 2016.

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Quebec training week 7.

Another hot week though not as relentless as the last few.  I am really loving this weather.  Early runs are the key then a nice relaxing time for the rest of the day!!

Another good week of running and cross training done.  Weight continues to drop off just 1 or 2 pounds a week but this happening without any real effort on my part and it is staying off!

Running :26 miles with almost 1800 feet of climb.

Biking : 84 miles with 3900 feet of climbing.

A good week, Intervals were 800’s again 5 of them this time, really liking this aspect of my running.  Intervals were never a favourite of mine but it looks like this might change.  Long run this week 15 miles although I had planned to leave early I did not get out quite as early as planned!20180701_124833

One of my bike rides was piloting for Talking Tandems a charity I am involved with and was a very enjoyable day even with mechanical problems on the tandem!

I also attended two yoga and one core class.

Quebec training week 6

The heat continues in Bella Scotia.  If anyone is any doubt that #scotlandisnow they just need to be here.  The beaches are amazing, the wildlife is out and the mood is one of intense optimism.  Just like my training at the moment.

There are comments appearing on FB running pages about the heat and how it is hampering training I have news for you there is always a way.  I hate running in the heat but you do everything possible to make it comfortable and safe.

Run when its cooler this may not always be at the beginning or end of the day there might be a cool patch at some other time.  Stay hydrated.  Carry water with you, 0r cash to buy some.  Run in loops sp you can rehydrate when required.

Embrace the heat!!!

Anyway how did this weeks training go?  Really good as it happens.  More running miles than planned more cross training than planned and more weight lost!

Total miles run was 23.6 miles with 1100 feet of climbing.  My intervals have increased from 400’s to 800’s and the long run is 12.5 miles.

Biking 120 miles with 6000 ft of climb.

1 core class and 3 yoga classes.

Quebec training week 5

It has been unusually hot in Scotland this past week and I do not do well in the heat.  However a good week of training was done and a fair bit of relaxing in the sun!

Run: 19 miles with 1125 feet of climbing this included a park run of 23:07 1:14 quicker than 1 month ago.  I was well pleased with that time.  It is the second best run at my home park run.

Bike: 60 miles with 3500 feet of climbing.

I did 2 yoga classes and 1 pilates class.  Core and resistance have been missing from my training for a short while due to shoulder pain but I have a had a steroid injection and am going to try a core class and some light resistance work next week.

 

Quebec training week 4.

A full this week with a lot of calendar items whoever said you have plenty time when you retire need to withdraw that statement.

A good week where the mileage target was met again and all the run objectives were met.

Run 4 runs totalling 26 miles with 1700 feet of climbing.  I have introduced 400’s into my training and can feel myself getting faster after only 4 weeks.

 

Bike.  Two rides one with Talking Tandems totalling 46 miles and 2000ft of climbing.

I also did 1 pilates and 1 yoga class with 1 core gym class.

 

Quebec training week 3.

If you have read my previous post about how I plan my week you will have seen that I plan for the best, accept that shit happens and train the best I can.

This was one of those weeks.  I made the totals for my run though which was the important thing and got my two most important sessions in so, as far as I am concerned it was a successful week.

Run 22 miles, 4 runs with 1112 feet of climb.  Including a speed session and a long run.

Bike 31 miles with 2231 feet of climb.  Two yoga classes 2 core sessions and home weights and stretches.

How do I write my training plan?

Overall youhave a window of training time to take you to your target race.  Say 16 weeks.

You should then break the 16 weeks down to phases- Base, buildup, peaking and race week.

The lengths of each phase will depend on time available till your race and any weakness you have possibly identified from previous performances.

Then its time for the nitty gritty the weekly plan.

I realise the way I do this just wont suit everyone but here is my scheduling routine usually done on a Saturday or Sunday night and remember this comes after you have identified the length of phases so you know what phase you are in!

First off I do it on paper I have a yearly planner spiral bound so I can use the back of the previous weeks plan for notes.

I check the weather forecast for the week and  then lay out my perfect week.

This will generally consist of 3-6 runs depending on race plans and phase.  Three yoga and 1 pilates class.  Three core classes and 2-4 home core/yoga/stretching sessions.  Two resistance sessions and finally 2-4 bike rides.

That’s it my dream week and I manage one of those every 4-6 weeks because people shit happens!  Might not even be your fault one of my local gyms recently had its roof collapse!

Plan your week, execute what you can, don’t cram what you missed into next week!

AND  I always have 1 day off!

 

Quebec training week 2.

Tip No 2 It is only a plan.  Shit happens do not let it phase you out.

 

Well quite a timely tip for week 2.  Plan was to run 22 miles.  Actual distance covered was 10!  I wont bore you with the details but suffice to say “real life” got in the way.

Tip No 3 pick the most important session of the week and get it done.

At least I managed that!

Cross training: Bike 60 miles with 2800 feet of climbing.  Two yoga classes two core sessions and 1 pilates session.

Run 10 miles with 377 feet of climbing.  Most important session was 8x400m off 2 mins.