Best. Mood. Ever.

I've started training again. Best. Mood. Ever.

As I rolled into June I turned 38. I hadn't run a parkrun since December last year, hadn't ridden my bike properly since Lanzarote (where my ITBS came back again in full force and I was so pissed off I couldn't even bring myself to blog about it), and hadn't got in the pool for ages. I'd followed my re-hab exercises relatively well for a few months, and then dropped off most things for a month or two. This is pretty standard behaviour, I suspect there's a "5 stages of rehab" pattern that most people follow.

Well, enough is enough! I hadn't had a twinge for ages - gotta be fixed by now, right? You know what they say, shit or get off the pot. So the day after my birthday Mrs and I went for a run...

Running

I decided to follow C25k (couch to 5k) plan, but accelerate it a bit. I'm doing the first two runs of every week, skipping the third, and running every other day - it sounds a lot but there's really not much running in the beginning, just a few minutes followed by a few minutes walk - but I don't care, it's running, and I love it. It's strange that running was always my weakest discipline and took the most work to improve - yet it turns out it's the one I have missed the most.

Running in Moscow on a beautiful sunny day

Since then I'm now up to repeats of 5 minutes running and 3 minutes walking - still no knee/ITBS pain, and I reckoned good enough to get me round parkrun. I bimbled off to Wimbledon Common yesterday with Mrs, met up with Abradypus, and ticked off my 69th parkrun. I've never ever been so elated to have run 5km in a leisurely 34:08.

Me & Mrs - she ran/walked with me, so pleased to share my come-back parkrun with her

Wimbledon Common parkrun - two laps, trail, no hills (plus a walking cool-down at the end)

It's been a while since I've received a parkrun results text - 34:08, my "come-back PB"!

Absolutely loving it, but I must make sure I build up really slowly - running is really hard again, HR goes through the roof on a medium-paced jog. I've decided when I get to 5km non-stop (a couple more weeks) I'm going to sit there for a couple of weeks before trying to go longer/faster, just to let everything adapt (muscles adapt quickly, ligaments and tendons take longer - don't overdo it, kids). Best. Mood. Ever.

Swimming

I got off my arse and got in the pool while we were away for my birthday too. Shattered after just a few lengths, I think I managed a total of 20 in the 20m pool with frequent breaks. Worth sticking with as I remember just how fast endurance comes on in swimming - and so on Friday I went to Virgin Active Merton Abbey on the way home from work, warmed up a bit, and then smashed out 16x 100m off 2:30, starting at 1:52 or so, drifting down to 1:58, then putting in a massive effort at the end and finishing on 1:53 followed by a monster effort to make 1:46 (the only sub-1:50 in the whole set). OK so I couldn't move my arms (or anything else) afterwards - but what an achievement, my hardest effort swim since, well, probably November 2012! Best. Mood. Ever.

Check that last 100m split!

Cycling

I've had a few cycle-commutes, taking it easy so about 5-10 minutes slower than "normal" each way, but I haven't gone out on my proper bike yet. Today was the day. I popped out for a 55km easy spin to see how it goes. Only one hill (Box Hill) but that holds no fear.

Can you spot Box Hill?

The short version - no pain, big smile, chewed up the 55km no problem and felt relatively strong when I got back home. Cadence was nice and high throughout, and although I wasn't particularly fast I was consistent on speed and didn't drop off at the end. Next week I'm going to take on our "Three hills" route - covers a lot of the same roads but with a longer route to Box Hill - total of about 90km. Can't wait. Best. Mood. Ever.

Even had time for a selfie at the café - loving the Freespeed London top

Gyming

Not sure "gyming" is a word, but never mind. If I'm going to build up again it has to be supported with a real effort at also building strength and core. A lack of glute strength is what led to my injury in the first place, so I have to take it seriously. Ben and Tarsh recommended The Athletic Edge - so I popped in. Ben and Josh have a small outfit in Hampton Wick. They are focused on functional strength for athletes, and triathletes in particular. I'm going for a coached session every Wednesday, and a self-managed secondary session in the gym at the weekend. Follow @EdgeAthletic on Twitter and check them out on Facebook.

My new Mecca (I'm already mayor of it on foursquare :)

It's a long time since I've seen a PT and it felt great to be put through my paces again, even though it was only the first session. Focus is on pre-hab, strength, and triathlon-specific performance - perfect. They've already shared a structured training plan with me in Dropbox, and that's exactly what motivates me - working through a structured plan and seeing the incremental improvements, I'm so pleased to see this approach. They plan season-long cycles with a sub-structure based on when you need to peak for races. Looking forward to getting strong and not getting injured again! Best. Mood. Ever.

...and Racing

I have a few events coming up. Virgin Active London Triathlon is 4 weeks from today. I'm signed up for the Olympic Plus (1,500m swim, 90km bike, 10km run), basically an Olympic distance but with a double-length bike (it's not my fault, I entered last year when I was on an Ironman high and felt invincible). The task for this one - get through it without hurting too much and enjoy some race experience. No need to smash it hard before I'm ready. 

After that, Ironman 70.3 Zell am See in Austria in 10 weeks - a fast flat course but again I'm not going for a PB, I just want to end the year in one piece and strong for next year (plan TBC for next year, no rush to make plans).

I'd also really like to do the Thames Turbo Marathon this year - but I'm not prepared to do that if I'm not ready by then. It's the first race I missed last year after being injured so I would take great psychological satisfaction in being fit enough to complete it this year (plus, I *still* haven't ever run a stand-alone marathon).

Oh, and shhh don't tell anyone, but I entered Ironman 70.3 UK for 2014 - I also made a stupid challenge on twitter that I was going to break 5:30:00 for it - 45 minutes quicker than last year. Oh well, I like a challenge!

So all is good. Take it easy, don't go too far too soon, stick to the gym, and all will be well.

Best. Mood. Ever.

Podcasts, Ultras, and The Road to Unogwaja

20 months ago, if it had existed then, I'd have been listening to the wonderful parkrun show podcast by Danny Norman and Nicola Forwood without having ever completed a parkrun. I'd still have enjoyed it, but I'd feel a little like an impostor - parkrunning vicariously through the adventures of others. I fixed that in April 2011 when I ran my first 5km parkrun at Wimbledon Common. I was hooked, and the regular reader will have noticed my subtle pro-parkrun stance. There were, however, a few more of my favourite podcasts I needed to "legitimise".

The parkrun show on facebook

This summer, I was overjoyed to complete my first (and second) full distance Ironman events, which meant I could legitimately enjoy IMTalk (iTunes) - the absolutely fantastic Ironman-centric podcast by Coach John Newsom and Bevan James Ayles.

IMTalk podcast

My Mrs met them in Kona this year and had a great time (and got mentioned quite a few times on the show as a result). I was proud to give the guys some exposure and finished both IM 70.3 Ireland in Galway and IM Wales in Tenby in my IMTalk tri-suit.

L-R: John Newsom (IMTalk), Nick Rose (@ironrosey), and Bevan James Ayles (IMTalk)

220 Triathlon magazine had approached Ironman for an Age Group athlete to run an article on in their November edition, and my name was suggested. So I managed to get IMTalk even more love and exposure by getting my article in the number one triathlon magazines in the UK.

My 15-minutes of fame in 220 Triathlon magazine (click for larger image)

As I outlined in a previous post, I was hoping to run a stand-alone marathon at the end of November - and as a result be officially able to consume the wonderful Marathon Talk podcast (iTunes) from Tom Williams and Martin Yelling. Unfortunately, and frustratingly, it doesn't look like that's going to be the case.

Marathon Talk podcast, by Martin Yelling and Tom Williams

I suffered some pain in my left knee after the Royal Parks Half Marathon recently, and it's never really settled. A couple of times I've needed to cut some runs short as it's started to hurt, and even when that hasn't been the case I've suffered quite badly in the hours following a run. Last week I decided to have a full week away from running, and then gently plodded around Wimbledon Common parkrun yesterday in the positively pedestrian time of 28 minutes and 27 seconds. A little wobble from the knee at 4km, but everything felt OK by the end.

Within an hour or two I found I couldn't get up off the sofa without yelping in pain. This lasted a few hours, and then by late afternoon all was well again. It's fine this morning, but clearly something is wrong. On Monday, I'll go to the Doctor, and get a referral to a physio to get it checked out properly.

I'm very frustrated about this right now, partly as Mrs has just gone out for a 90 minute run, and I'd like nothing more than to have gone with her, but mainly for the following three Very Big Reasons.

Reason #1 that I need to get my knee fixed...

Despite still not being able to listen to Marathon Talk yet, I am still hoping to legitimise my enjoyment of the incredible Talk Ultra podcast hosted by Ian Coreless (with early editions co-hosted by ultra-running superstar Ian Sharman). This is a fortnightly release focusing on the ultra-running scene. It's a long production, regularly well over 2 hours, and with in-depth interviews and discussions and thought-provoking interviews on training and nutrition. It's opened my eyes to a world of opportunities I didn't even realise existed. It turns out people can run a long way, a really long way.

The more you listen to these productions, the more it becomes apparent that the athletes completing these races are regular down-to-earth guys and girls like you and I. They train hard and have incredible mental strength, but what they're doing isn't outside the realms of possibility (OK, so the times they're putting in are far outside the ability of most, but the distances less so). As ultra-running legend Karl Meltzer says in the intro to his regular "Meltzer Moment" section on Talk Ultra, "100 miles is not that far".

Ultra-running legend "Speedgoat" Karl Meltzer: 100 miles is not that far (image form here)

As a result, I have entered the London Ultra 50km, to be held on 17th February 2013. Of course, I haven't just been brainwashed by podcasts, there is another reason I've entered this race. That brings me on to...

Reason #2 that I need to get my knee fixed...

I've entered possibly one of the most iconic and well-known ultra marathons in the world - the Comrades Marathon in South Africa. This race has an incredible history, having been held every year since 1921 (with exception for the war years of 1941 to 1945). The course runs from Pietermaritzburg to Durban one year (the "Down" run), and back the next (the "Up" run). 2013 is an Up run. Read How It All Began on the Comrades Marathon website. The wikipedia entry has a detailed history of the race throughout the decades.

Comrades Marathon

I automatically meet the entrance requirements by being a full distance Ironman finisher during the qualification period, but I am confident I can get a better placing by completing the London Ultra in a good (for me) time.

Ever since I heard the inspiring Comrades Special edition of Talk Ultra it's been on my wish list. I was never intending to enter it in 2013 (my original plan was to try and go fast at IM 70.3 in 2013, and think about learning to run a long way later) - but one big amazing jaw-dropping opportunity popped up in front of me. And that is reason 3...

Reason #3 that I need to get my knee fixed...

The @TalkUltra twitter account retweeted some content from @ComradesMarathon that made reference to @theunogwaja. Thinking "What's that?" I checked it out. The second I read the description, I wanted to do it. Immediately, right there and then, my plans for 2013 were rewritten.

This is from the Unogwaja Challenge website:

The Unogwaja challenge was initiated to follow the footsteps of Comrades legend Phil Masterton-Smith, who was affectionately known as “Unogwaja” which means the Hare in Zulu.

Phil Masterton-Smith was involvedin two of the closest finishes in Comrades Marathon history, when in 1930 he narrowly lost to the great Wally Hayward. The following year in 1931, he battled against Noel Burree, and crossed the finish line meters ahead to claim Comrades Victory and become the youngest ever Comrades winner at the age of 19.

In 1933 Masterton-Smith couldn’t afford the train fare from Cape Town to run the Comrades Marathon, so he cycled over 1700kms from Cape Town to Pietermaritzburg in 10 days, and on the 11th day he ran the gruelling Comrades Marathon and came in 10th position. Noel Burree and Phil Masterton Smith – 1931

Tragically Phil Masterton-Smith was killed in action on 5th June 1942 by a mortar bomb, defending the Gazala line during the siege of Tobruk in World War II.

This ultimate story of passion, willpower, courage and determination was mirrored by four young men, who followed in the footsteps of Phil Masterton-Smith 78 years later. Team Unogwaja succeeded in cycling 1677km’s in 10 days from Cape Town to Pietermaritzburg, and then running the Ultimate Human Race on day 11.This journey came alive & the Unogwaja team came together through Red Sock Friday (RSF), an initiative that shares its origin, like Comrades, in the aftermath of a World War, and is a global community of people who share a common passion for life and positive energy. The moment that founder of RSF, John McInroy, heard the story of Unogwaja from Dr WP van Zyl, a stranger at the time, the two knew this was a path they were going to follow.

2013 is the third year of the Unogwaja Challenge, and the first year it's being opened to the public and only 12 places are available. I went through the application process, I exchanged tweets and emails with John McInroy, and then had a Skype interview with him the day after Mrs' 40th Birthday celebrations.

The Unogwaja Challenge is open to the public for the first time in 2013

I found out on Friday that I've been accepted onto the challenge!

So that's my focus now: The London Ultra 50km in February, and the Unogwaja Challenge and Comrades Marathon in May and June. And this is why I need to get my knee fixed Pretty Damn Quickly.

Despite what it says in the header to this blog, it turns out 140.6 miles isn't really very far at all - I need to reset my belief of what's possible (and probably update my blog design as a result).

Life changes so quickly, it can be hard to keep up. Stay open to adventure, grasp the chances that cross your path, and never be afraid to dive into the unknown.

PS: I don't really believe that you aren't entitled to listen to listen to the parkrun show, Marathon Talk, Talk Ultra, or IMTalk if you haven't completed the events they discuss - in fact quite the opposite. These podcasts have educated and excited me so much, and I don't think I'd have such bold objectives if it wasn't for them showing me what's possible. Download and listen now!

Shock news: Training works!

This weekend I had planned to go for a long bike ride with the Mrs on a route she tried out last weekend and really enjoyed. I like to get a parkrun in on a Saturday morning, and enjoy trying out unfamiliar courses, so I agreed to meet her in Kingston after my first visit to Kingston parkrun.

Unfortunately all hell broke loose at the day job, so Mrs was on and off the phone over night, and again this morning. Today's ride was off - rescheduled for tomorrow. Instead we'll go for a run together later this afternoon.

So that left me with a parkrun to do, but nothing afterwards. With working almost exclusively in Zone 1 lately, I have missed going for a 'balls out' parkrun, and seeing what I can do. With Kingston an easy 25 minute cycle away (a lovely warm-up and cool-down duration) I thought today was the day, let's put some real effort in and see how it goes.

I arrived at the start with a minute or two to spare, and joined the group. There seemed to be about 50 or 60 people there, a good size for a parkrun on a course that was fairly narrow in places, and had a number of people to navigate who were just out walking and enjoying their non-parkrun morning (they don't know what they're missing!).

The Kingston parkrun course

Elevation (according to Garmin)

I had quite a clumsy arrangement to run in, with my iPhone tucked down one glove (I fancied some music for a change today) and my bunch of house and bike keys tucked down the other glove. We set off after the race briefing and I was immediately caught behind someone slower. I held back and waited for a gap, and pulled round. I felt good, fresh from only having had a 15 minute swim yesterday, and confident. I didn't have "new PB" as the be-all and end-all, but my previous was set almost a year ago at Wimbledon Common parkrun on 5th April 2011, so I felt like an improvement was due.

I went off a bit quick (as ever) but tried to keep cadence high and speed constant. I was surprised at how quickly I reeled in a few people over the first couple of km. I was running well, I knew it was fast, but it was a bit unfamiliar as I'd spent so much time at sub-150 BPM heart rate lately, and here I was well into the 160s.

I haven't seen Zone 3 for a long time!

I tried to wind it up on the return leg (it's an "out and back" course) and checked my watch for the only time - it said 17 minutes and something, and I was a few metres shy of 4km. I realised that means that all I needed to do was put in a sub-5 minute km and I should break 23 minutes.

I wound it up over the last 500m, had a near sprint for the line, and stopped my watch. Looking down I almost passed out in shock - not that I'd broken 23, I was kind of expecting that, but by how much!

My previous PB was 23:07 set at Wimbledon Common parkrun on 15th April 2011

I still start too fast and get slower before bursting at the end though - this suggests there's more to come just by better pacing even with no fitness improvement.

Even though all my training for the last 6 weeks has been focussed on Zone 1 - I still smashed it! I'm overjoyed, and really happy to see some results from my hard work.

This is definitely getting a "Gold" entry in the training diary.