How to feel like you’ve done stuff when you haven’t done anything

This is how my running life goes: doldrums and procrastination, some good bits, loads of race entries followed by almost as many DNSs. My eyes are way bigger than my stomach, legs, lungs, non-injury periods.

And somehow (presumably because I have so much money, hope and enthusiasm) I still keep entering races, year after year. Just encase ūüėČ

June 2015 – The Heb 3 Half marathons series, including Benbecula, Skye and Barra. Yeah Baby!

3 x 13.1 miles or thereabouts, with hills, headwinds, banter galore and quite possibly a¬†stupidly short tartan running kilt. In a four week period. No chance of a possible injury there then! A shot at the new local park-run route which is actually in a park (faints off to the side to visually underline this) means I’ll get a 5K in the inbetween week and/or the inaugural Tomintoul whiskey 10K and who doesn’t like one of those?

July – I have planned a day-long mimble around MacRitchie reservoir trails in Singapore, with Brian, one of my MBA buddies. Why? Because it will be awesome trail training for BU50K, it’s the location of the TNF100 Singapore so a decent chance to¬†find out what the expected technicality of these North Face events¬†is¬†and there are opporchancities for shopping and visiting some mates.[I am sure that Hokas or recovery flip-flops are welcome in all Orchard Road boutiques].

August – Borneo Ultra 50K aka BU50K. Or is it TMBT 55K? I’ve definitely entered one and they start from same place on same day and will require cheat-sticks,¬†climbing on hands and knees as well as a healthy smattering of Dr. Doolittle syndrome “Please Mister snake, please do not wake up now as I stumble through the undergrowth”. Yes, I tend to verbalise my fear of biting and sucking animals. I’ll have 12-15 hours to perfect my communication. This is my “A” race for the year, in line with that whole forty year old birthday landmark.

September – no events planned but since BU50K is the last weekend in Aug, I’ll probably be recovering in matching air-boots and stretching my quads out on a vice in preparation for………

October – Climbathon International¬†Trail event. Different terrain from the above but still Malaysia’s finest attempt to crush my knee cartilage into vampire-meets-sunshine dust in the foothill of Mt Kinabalu: the 20th highest mountain in The World. Should be great funishment and I can celebrity spot the sky-runners in the elite race while I organise the straight jacket and fire up the O2 tent for ‘after’

November – Beirut Marathon. More a ‘why not?’, than a ‘why’ scenario. A bronze medal event in Lebanon over a more traditional forum. I blame Carrie and Homeland for my slight but ongoing obsession with the Northern part of the Middle-East. I wouldn’t say no to toe-ing the line in Jordan and Jeruslam too. Pass the headscarf……

The Mighty Jeff Ooi RD of KL Tasek Perdana 12 hour ultra fame, has just announced a 16 hour event happening sometime near the end of the year. Might be a great time to try and breach the 100K mark whilst eating twice my body-weight in noodles. But it all depends on ^^^^ and whether I can put one foot in front of the other without wincing, yelping or puking (the Holy Trinity of pain definitions).

At the moment, I’d be extremely happy with an enjoyable half marathon around the Outer Hebridean island of Benbecula. So many entries but it’s still one race at a time. Let’s hope I can keep a decent start and finish statistic.

TMBT – the unpaved road unravels

The road to the jungle is by definition, unpaved and so my efforts to gain some more off-road training has had to be upped. After studying my training record, I am still very thin on terrain training and I think this is a great shame, given that I am mere miles away from forest, streams, steep jungle inclines and many other aspects which will be encountered during The Most Beautiful Thing.

In the UK, I could drive for 30 minutes in-land and hit all manners of running surface from muddy grassy slopes, to gravelly trails, to heather clad mountainous fell. Miles and miles of compacted earth along disused railways and many more of asphalt pavements gave me no excuse not to get as many miles of running as I wished.

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Here in Brunei, there are a couple of set-backs which I am trying to compel myself to overcome:

Temperature/timing: the coolest hours are before sunrise and after sunset. However, it’s not very safe or pleasant¬†to run in¬†at dawn/dusk¬†due to

  1. biting insects,
  2. humidity,
  3. drivers using the cycle lanes,
  4. cyclists without lights using the pavements,
  5. men-at-work using the pavements,
  6. huge deep leg-breaking pot-holes on both pavement and road.

The beach gets rids of items 3-6 but has it’s own drawbacks

  1. pitch-black after 6.45 p.m.
  2. trip-hazards from beach debris
  3. camber of the sand sloping¬†up from the waters’ edge
  4. limited exits onto main road
  5. nefarious activities after dark (!!!)

Never-the-less, I am getting out onto hillier routes, namely the Labi Road, which runs from the Seria by-pass turning South, towards the small village of Teraja. This tiny outpost has traditional long-houses, situated very close to the geographical border with Sarawak, somewhere in the jungle beyond the end of the road.

DSC_0632My first venture ended abruptly after less than 4 hilly miles.¬†Following some great long-run planning, involving proper fuel, drink, change of clothes, SPF and other considerations, I ended up ‘sprinting’ towards my car after being pursued by several feral dogs! These mongrel hounds are quite a common sight around Brunei, with families adopting upwards of 5 dogs, perhaps as pets but more likely as protectors! The Labi Road does not receive mobile phone coverage and a bite of any kind would leave me with at least a 30 min drive before we hit the main road and further to go to reach the nearest medical centre. Not something worth risking….but this is really the only hilly area I have found that doesn’t involve full submersion in the jungle!

DSC_0643My second venture went slightly better. No dogs, just the relentless sunshine, 33 degrees Centigrade and high humidity coupled with the threat of sand-flies for any walking sections! My routine for the longer runs was to have my “support vehicle” driven by my husband,¬†park up every mile or so along the road and for me to run to it, rehydrate and get any food or equipment needed before continuing. Although this doesn’t replicate race conditions, it does allow me to concentrate on good quality running without the extra weight of carrying a rucksack or duress from being dehydrated. I feel at this stage of training, I really need to tax my legs with 3-4 hours of running. I will definitely get this during the Mauritius Marathon next month, a key part of my long run and heat training.

And…..STOP PRESS. Before I have time to publish the above, I spend an afternoon having my (on-going) Achilles weak-spot assessed by a very experienced physio and am now resigned to two weeks of NO RUNNING. The assessment (of which I will undoubtedly write more later) uncovered some very interesting facts about my biomechanics and fills in a lot of the unexplained history about why I seem injury prone. This has come at a very pivotal time in my training regime and I am again faced with a choice:

Carrying on running for long durations and ‘maintaining’ my current conditions with rest, massage, acupuncture, bandaging and various liniments including Tiger Balm, Nature’s Kiss Herbal Rub and Chinese sprays OR

address the biomechanical reasons why I keep ending up injured. [Aside: I have been injured for 2-4 months for every 12 months of running, which isn’t a great rate of return for my efforts. I get to a certain level and then have to take time off only to rebuild to a similar level of fitness before I am reinjured…….repeat, repeat].

I really want to be in good shape for TMBT and some of the other endurance events which Malaysia has to offer BUT I have also signed up for (a) a marathon in only 3 weeks time and (b) an ultra-marathon in 9 weeks time. The physio seems OK with me trying to get back on track for (b) but I haven’t exactly told her about (a). I know she would discourage it profusely!

The problem with having to plan events far in advance is that you tend to have the hotels, flights and race entries paid up as you begin training with only the hope that you will complete adequate preparation. I have certainly had to miss a lot of events due to injury over the years¬†but I think I have always been sensible about entering just to enjoy the journey and complete¬†or with the aim of a Personal Best.¬†I have, as yet, never DNF’d (Did Not Finish).

However, as I enter my 3rd day of re-hab and no running, I am pushing the boundariesdont give up of reality if I think I can complete a marathon in under 5 hours, with 2 full weeks off in the 3 week lead-up to race-day. Even taking into consideration that I can and am still ‘training’ with cycling (outdoors and gym turbo-trainer), pool-running and swimming as well as core, pilates, weights and the physios stretches, it’d be a lot to ask to just get through the full 42.2K without detriment. Or is it? I’ve decided to make the full decision after I get re-assessed at the end of this week. For now, my targets are:

  • Do fortnight of running-rest, under physio’s guidance & see what happens
  • Re-assess goals after that

I don’t think this is the end of the road for doing TMBT justice, but I think targets prior to that are definitely¬†in jeopardy ūüė¶ But if it addresses the source of my poor biomechanics it will be worth it in the long(er) run.

Mizuno Wave Run – 16K of concrete

My step-back week is currently every fourth week and involves less running,¬†more cross-training and a long-run of 10 miles maximum. So I thought I would take the opportunity to check-out the Kuala Lumpur running scene and signed up for the Mizuno Wave 16K in Putrajaya¬†ūüôā There’s easy access to KL (via Air Asia flights) from Miri, just over the Brunei border and Purtajaya is a separate town to the South of KL.¬†The weekend¬†also happened to be my 5th wedding anniversary, so¬†my hubby and I¬†combined a long weekend away, some nice meals, catching up with friends, sight-seeing and shopping, with the running race on Sunday.

The previous week had not gone well. During the Wednesday cross-training session, I had completed my 30 minute core/glute work-out and was merrily cycling away on the turbo trainer, when I experienced a sickening ‘pop’ in my right ankle like my Achilles had been hit with a hammer. You would have thought I’d stop immediately, right? Nope! I slowed my RPM, waited for further signs of pain but as there were none, I carried on and completed my 45 min session. It wasn’t until I dismounted that my right leg seemed locked and I couldn’t put my weight on it. After some bum-shuffling downstairs, raised leg, ice and herbal remedies plus a day in heels (I couldn’t walk in barefeet without a dull bruised feeling) followed by a day in MBT trainers where my foot felt fine but tired, I was back to normal. How? I don’t know how. But I decided to collect my tee-shirt and race-number anyway, seeing as I’d paid the entry fee. Note the personalisation of my running forum name “Nywanda”. Sure beats them trying to squeeze my very long real name on the tiny wee bib ūüôāP1000661

I spent Friday traipsing about in airports and the local shopping mall – Alamanta followed by an amazing Italian dinner with champagne and a singing group performing at the table. Then on Saturday I had a massage, courtesy of the Marriott IOI resort and felt¬†great. We walked around all day Saturday in the main shopping area, had tea round at a friends and then¬†more shopping into the evening where we met friends for dinner. The foot didn’t feel any the worse for wear, so I decided I would try and run and if there was any pain, well, I could always walk or stop….no big deal. The main goal remains as The Most Beautiful Thing 25K (or ~30K if you believe the route map) in September, although I do have some distance races between now and then, foot health withstanding.

We had met with a very fast looking gent from Greece the day before and shared a cab back from the race-pack collection. We managed to meet up with him again prior to the start at 06:30 in Presint 2. With only 2 out of 3 toilets working near the start, I only just made it to the loo with a slightly queasy tummy before the race started. I obviously started way too far back as we all walked in formation over the start-line and the chip timing shows I have a 3.5 min deficit between gun-time and chip-time. I MUST remember this for future races and avoid weaving through the Screen%20Shot%202013-05-29%20at%204_25_58%20PMcrowd (especially as the change in direction does nothing to help my unstable ankle). The route was through a concrete jungle of government buildings including the Palace of Justice and although there were some nice views over the river and towards the bridge, I kept my eyes focussed on the camber of the road and stayed tuned in to almost every footfall. The water stations were completely overwhelmed with runners when I arrived and I ended up scrabbling for water from the wrong side of the table; there were way too many runners for that one little fold-out picnic bench and the volunteers were frantic. It was every man and women for themselves as I had to almost elbow my way back onto the course! I was a bit hacked off at the amount of “cutters” but by the second water station I had chilled out enough to concentrate on doing my own race, over the full distance and not worry about anyone taking short-cuts. (It IS one of my bug-bears though).

Due to my own sweatiness at the start, I had accidentally pressed YES when the Garmin asked me if I was indoors, so I had no GPS tracking to help with pacing. I was however wearing my heart-rate monitor so I just used that to try and keep steady- let a little rise happen on the uphills and had the following distance splits:

5K= 28.16 / 10K= 58.43 / 16K = 1.38.45 (Official results pending). I struggled a bit near the end as we came over the last bridge, I was feeling drained from having no breakfast and only 1/2 bottle of Gatorade out on the course. With heavy legs I managed a 200m surge at the end and must have passed at least 8 people including two ladies! I have noticed that not many people around my current pace bother with a sprint finish, so I was doubled up at the end whereas everyone around me looked really fresh.

I didn’t get a powerade bar which I was really in need of, just a bottle of water, a box of cereal (random!), a sachet of local brand deep-heat and a very nice shiny medal. I was careful to do some stretches and soak up some of the race atmosphere. I was especially happy to find out that our new friend had indeed been fast and come second overall! I would have congratulated him but he went off for a 12K run before prize-giving. Some folk! Well done MichaelIMG-20130612-03387

For now, I can only focus on keeping the ankle stretched and protected, as I come into the longest distance training segment leading up to the marathon in July and ultra-marathon in August. Next week all being well¬†– 18 mile long-run, hill-work on the roads and…..a physio session.

Extra Zeds – back to back long runs

I really need more sleep. This week I’ve been forced to remember how difficult it is to do back to back runs and exist in the land of the living. A couple of days¬†I have¬†found beforeHarrisHalfmyself¬†sitting in front of the laptop with my eye-balls rolling back in my head, fighting to stay awake. If I loiter anywhere for too long, I find my body starts to shutdown and urges me to catch a few zeds! Pass the Yerba Mat√© …….Zzzzzzz

All quite normal as I am asking my body to run between 3 and 4 hours, followed by 2 hours with only 10 hours sleep in-between. When I write it like that, it seems ludicrous! But this is what week 3, 4 & 5¬†has entailed, so¬†just as well I’m facing a step-back week where my longest run will barely be in double figure mileage.

As a reward for the longer runs, I treated myself to an aromatherapy 90 minute massage to pummel out those weary muscles. And some new ‘incentives’ from Sportpursuit. I’m so good to myself, you’d think I’d try harder.

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So this is what I’ve been up to over the¬†last¬†few¬†weeks,¬†working towards¬†The Mauritius Marathon, which will be my longest training run for the¬†Speyside way ultramarathon¬†in August¬†and¬†The Most Beautiful Thing in September.

Week 3: Long run 27K, 2 x 5Ks, jungle hash, HIIT and reformer Pilates

P1000465Week 4: back to back runs of 5 miles, 9 miles,10 miles (38K) plus HIIT and Pilates.

One of these runs was run along the beach wearing full length Salomon EXO compression tights. Although I’m sure my legs liked the additional support it was WAY too hot and the extra burden of running in sand and having to navigate beach debris and river inlets meant it felt a lot longer than it was. My Achilles was really stiff afterwards but following the piriformis exercises, I had absolutely no repercussions for my 10 miler the next day ūüôā

Week 5: back to back runs of 5 miles, 18 miles, 5 miles (45K) plus HIIT and Pilates

and then this coming week is a step-back or drop-down week,¬†with a cheeky wee 10 mile race called the¬†Mizuno Wave Run¬†near Kuala Lumpur. I have so far been really impressed by the organisation, local hospitality and excellent quality of race goodies provided by the Far East’s Road racing circuit. Let’s hope this one maintains the standard.¬†I need to get back to the jungle hash though, as the terrain training will really benefit the hillier part of SSW as well as the overall conditions of TMBT.

Week 6 – 3 miles /10 mile race/3 miles (26K) and the shorter runs will be more or lessi_love_plodding_along_mug-rfbae3764c5024b4eb8602fbdb84a62b3_x7jgr_8byvr_152 ‘speed work’ involving 400m reps with short intervals. I can’t really expect my legs to like upping the pace even for these short runs but it’ll be good for them to have a change from all the plodding. If I don’t watch out I’ll be growing donkey-ears ūüôā

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Week 2 ultra-training: farther down the hot tarmac road

With three weeks until my next road race-training session, I was checking¬†on my distance versus pace training. Basically I am doing no faster paced¬†sessions due to running in the heat. I’ll have to do a couple of tune ups before the 10 Mile¬†Mizuno Wave Run¬†in Kuala Lumpur,¬†otherwise I’ll not get back before the proper heat comes on at maximum¬†(about¬†7.30 a.m.)

Here’s a graph of my pacing since I’ve been in Brunei which shows that over 50% of my training runs have been in the 10-11 minute mile bracket. This is all I’ve really been able to do, given that temperatures are normally around 30 degC and in excess of 90% humidity.

bloggraph3

According to VDOT¬†calculations, this is actually bang on for the long easy running pace. Unfortunately, not all of these distances have been classically long runs, but it’s still early days yet and I’m happy to take a full 6 months to allow my body to heat adjust, before worrying about getting faster.

blogdistance

Distances covered vary from 5K through to 15 miles, with a recent maximum of 27 Km. (I’m trying to switch over to metric in my head but I am still¬†dumbfounded by min/Km and Km/hour. I’m OK with converting total distance though: my 1.6 times table is coming along nicely).

Some more stats from the nine weeks of running in a hot climate

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Saturday– REST

Sunday – RUN 27K (pm)

Monday – RUN 5K (am) – at MRP (marathon race-pace)

Tuesday –¬†30 min CIRCUITS¬†(am)¬†/¬† Massage (pm)

Wednesday –¬†Run/BIKE/Run¬†BRICK¬†(pm)

Thursday – REST

Friday РReformer Pilates (am) / Long BIKE (pm)

Every other day I’ve completed¬†one of the following: HIIT / Glutes / 8 min workout (x 3) and practised rollering, including the piriformis stretch which I’ve been advised will help (eventually) to loosen off an area which may be linked to my on-going calf and Achilles strain. I found this guy on youtube and liked his quirky wee demo. Runners will be familiar with the last stretch, usually performed in a standing crouch position after a run.

Also have a quick¬†look at this guy (who kinda reminded me of a Skinny Marc Jacobs¬†in lycra ūüėČ ), I mean, look at his form on the rollering techniques!

http://www.youtube.com/user/WorkTheFunkOut/videos

Next week brings a long run of 30K and hopefully a return to the jungle hash, followed by a step-back week with shorter runs. Happy Days ūüôā

“On-On” – Running the Hash

Well!

hash picture hashers2

I’d been eagerly awaiting the chance to do my first jungle run and rather than thrashing through the nearest mangrove, armed with a machete and leech socks, I coerced a new friend from Seria to bring me to the local ‘hash’. I had been told about the tradition of hashing by DOUG, who was part of the inaugural Hash House harriers (or 3H/HHH) in Kuala Lumpur during an ex-pat posting. On further research, I discovered that Brunei was the very first female-only hash in the world, so all in, it was sounding like a good opportunity (and perhaps the safest option) for exploring the off-road terrain. Read HERE¬†for a bit more info on the Brunei chapter.

With local¬†hash names (given, never designated by the member) like “Yackie fackie”, I didn’t know what to expect from¬†the outing¬†but I made¬†BEN promise not to leave me to be swallowed up by termite mounds, overcome by fire ants, tousled by a bearded pig etc. weehashersThis picture¬†is a bit more akin to the Labi Road hash set-up; you turn onto the 50 Km¬†stretch, which has a cluster of local housing but which gradually gives way to jungle either side. Basically drive until you see a collection of cars randomly parked along the verges and voila! that’s very likely the hash. I had worn head to foot clothing cover. Ben was in shorts n vest! I am far far too tasty to the local fauna to risk that and expecting the odd stumble in highly undulating terrain, I chose baking in the heat over having my blood sucked and believe me, once inside the canopy, the atmosphere was oven-like, as you would expect. We said some hellos and discovered there was another “virgin” there tonight, a first-timer like me.

imagesCAH2H2X9Following roll-call and payment of $5 to cover post-run refreshment ūüėČ Ben explained a few protocols about registering where you are and if you’re following the right trail. No sooner were we off than the hoots of “on-on” and “on-up” (signifying that the route is ascending) started and boy, there were some calf busting near scrambles! arm jungleI’d been warned to look before I grabbed and I followed this advice¬†as trees and shrubs assisted our movement through the forest. I was toasty in my long sleeve neon top and glad of the Camel bak tee-shirt I had worn underneath, allowing me to drink on the run whilst keeping my hands free. I’d also brought a¬†waist-pack containing gloves, a head-torch and a CLIF bar and I’d worn my Suunto watch and tested out the compass and altimeter¬†quite a few times. I was also very glad of my INOV-8 Roclite’s, which aren’t a kick in the pants different from the authentic wellies (same sole) or rubber sticky outer of the professional hashers gym-shoes. See what you think:

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In total I was in the forest for about 75 minutes and as I was setting the pace for myself and Ben, I ended up notably¬†“off-paper” twice, which was more to do with having found a previous trail (white loo-roll with yellow dots in comparison to this hash, using plain white) and not checking….but that’s why it was great to have an experienced hasher alongside and I’d recommend buddying up with someone sympathetic to your pace, ability¬†and novice status. The paper was draped, mostly at eye-level but sometimes on the ground, usually within¬†glancing distance from the previous markings. Occasionally the path would be scattered with shredded paper.¬†Quite amusing having to examine toilet paper to ascertain the direction¬† of the hash ūüôā The going was pretty good underfoot, a mix of deep¬†leafy trail, bush, gnarly root systems, crumbly sandy embankments and equally crumbly verticals, trees and leafy undergrowth at all angles and a couple of (thankfully) dryish waterways,

DSC_0236Interestingly enough, after using hill-walking and running techniques including hands on hips and hands on knees to push up through some very steep little sections, my instinct was to break into a jog as soon as I was able and found this really shook off the ascents before the next one was upon us. And I only got one fly in my gob! I was starting to lose my breathe as the compass began registering East, showing that we were on our way towards the road. Following a couple of boggy crossings over make-shift log bridges (I took a slight detour to use a lower, wider, more girly log) and making a couple of easy leaps, very like jumping from one pile of rushes to another when running through wetlands, the clearing came into view.

I was quite tired from continually scanning the ground for over an hour but as we met a hasher walking back down the route, I urged Ben to ‘pretend to sprint’ into the clearing, as if we had been running the whole time. As if! But it was apparent that many of the local hashers had taken a shortcut (which is entirely allowed) and almost everyone was¬†home and already stripped or changed and quaffing a Tiger beer! To a few cheers of “the virgin is back”, I treated myself to an ice-cold 100Plus as the second virgin and the sweeper emerged from the canopy. It seemed like the night was just getting started – as the darkness closed in, a small fire had been built, there was talk of food¬†and the beer buckets were being re-stocked. But we couldn’t stay.

It’s about a 30 minute drive back to Panaga, so we headed off to shouts of “See you next week”. Too right! Although one gent stated that tonight’s was a relatively easy, short one with no check-points [where the front runners have to hunt around for the trail continuation and then mark back towards the cross, for the subsequent slower “hounds”], this hasn’t put me off one bit. I *did* see some rather large ants on my travels but made it home unscathed by The Biters.

bugs blog

This time ūüôā

Kit List: The North Face merino socks, INOV-8 Roclite GTX 212, Sugoi compression tights, Camelbak hydration vest, Long sleeve Neon Brooks top, Ben Fogle Buff, Suunto vector Altimeter, Pete Bland waist-pack (containing) Blueberry CLIF bar, Ron Hill gloves, Petzl Tikka2 headtorch. Cologne of choice: DEET spray called OFF!

Hot weather training – distance running goals

Last week we moved from the temporary accommodation provided by my husbands company, to our new permanent home – a rented terraced townhouse, not unlike the one we left behind in Scotland! What this means as far as training is concerned, is that I now get to have my very own gym, on the top floor, with balcony. The luxury! Well, it’s far from luxurious and is really just a mish-mosh of gear at the moment but I am hoping to pimp it up a bit with mirrors, storage and maybe a barbell. For now, it is functional and allows me to run, cycle, stretch and cross-train: what more could a girl need?

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The treadmill is an inexpensive lesser-known brand Powertech¬†and suits all my current needs; it is very good at dealing with a vast amount of sweat pouring onto it! The cycling set-up is basically a duff old stainless steel framed mountain bike I won as a safety award from Baker Hughes, a new¬†rear road-tyre from Wiggle¬†and a¬†Riva Tesla Turbo-trainer trainer from Sport Pursuit. No proper computer on it but I am training for X duration at < 130 bpm, so I just wear my Garmin Heart-rate monitor¬†and I’m all good.

IMG-20130513-03254I’ve been trying to do the majority of my running outside; only taking to the gym when I had no available time in the cooler hours between 6-8am or 5-7pm. Now that it’s time to start upping the distance towards the 20+ mile mark, I had hoped to run outside for ~2 hours and then finish off the distance inside on the treadmill, although I worried that these later stage miles would not be as affective if they were run in cooler conditions. Not to worry! The top floor of the house has an ambient of 29-33 degC, so although there is an air-conditioning unit in the room, I have been keeping it switched off, thus getting a full “hot climate” work-out!

The furthest I have run in the home-gym¬†has been 10K straight through and one 10 mile session carried out in 5K/6K/5K¬†chunks with a water re-fill in-between. The black fridge/freezer we brought from the UK is now the designated “beer” fridge, which would be fairly incongruent in the gym, save only for the water dispenser in the front! I also keep my electrolye tabs and TORQ fuel in there too.

Because of the high temperatures, the running is slower and I lower and raise the speed on the treadmill or my own pace when outside, to keep my heart-rate constant. Maximum heart-rate is desired as 165 bpm and an average of 140 bpm ideally. I am noting duration, average speed versus heart-rate in my training diary and will be looking for trends in fitness as my mileage and conditioning progresses.

Meanwhile my remaining running goals for 2013 are:

  1. Acclimatise to running in high humidity heats of 30+degC
  2. Remain injury free
  3. Become au fait with off-road jungle terrain

I have ear-marked a few key races for me, which will be a helluva lot of fun but also strategic to these and longer term goals.

  1. Marathon D’ile Maurice (July, Mauritius, 42 Km) – as a training run for (2) and also to try and run under 5 hours in 25+ degC conditions. Plus of course, Mauritius is a beautiful place and will be another island off the bucket-list. It also happens to fall on the weekend before my birthday.
  2. Speyside Way Ultramarathon¬†(August, UK, 58 Km)¬†– determined to finish an ultra without stomach or derrier issues! I completed this last year after a fairly horrendous but also extremely full-filling experience in just under 7.5 hours; I’d like to think I could do something different/ better in 2013.
  3. The Most Beautiful Thing¬†(September, Malaysia, 25-30 Km) – to experience some local hills, valleys, forest and scenery around Kota Kinabalu and associated forests. Officially called Colourcoil TMBT Ultramarathon, the 100K runners who finish in < 30 hours earn 3 points towards UTMB. That means the course is challenging (hence why I’m starting with the short distance, did I say “starting” there? ūüėČ )

So it’s going to be a fairly intense few months of training, leading up to a few months of eventing (I shake my head when I try and call these “races”). As ever, the planning phase for my training has been intense, profuse, detailed and because I know I am a ‘planner’ by nature, I’ve allowed myself to draw up schedule after schedule, move things around, prescribe every aspect……so now I’m ready to RELAX and commit to my long distance runs as well as a few things which have ‘just happened to come my way’, so I’m not going to knock the Universe on that. So, having said all that, my week looks like this, with a couple of step-back weeks of low intensity for development. I’ve also started incorporating short HIIT and a glutes work-out wherever/whenever I feel like it, which currently, is most days¬†ūüôā

Monday – 10 miles (am)

Tuesday – 30-40 minute sprint session with local ladies running club (pm)

Wednesday –¬†jungle hash ( 1-1.5 hours) (pm)

Thursday – MASSAGE (am)

Friday Рreformer pilates (am) / bike session (pm)

Saturday – REST

Sunday – long run (various distances)