Training rides and runs, and the odd swim over the last two weeks.

A month pretty much off from training prior to now: heat, mojo and circumstances before I left the sandpit; very much felt now; starting from scratch; hoping that progress will come quickly.
Seeing the farmers hard at work, whatever the weather: I chose to get up and out in the rain, they don’t have the choice, necessity dictates; I once liked the thought of being a farmer, not now; certainly not an easy life.

Noticing changes in the fields: one day long grass, the next day cut for winter hay and rolled into bales; cows moved to new pastures; sheep with the winter coats shaved.

Very hilly in la Creuse: my thighs are taking a hammering and need longer to recover; cold shower on the legs after a run helps; heart rate too high; need to sort my breathing out – steady and relaxed is the key; good interval and strength training but little opportunity for speed, not that it is a concern just yet; great views and a delightful change to the flat; downhill is harder than up!

Changeable weather each day: 14^oC, cold for me – need to get used to real weather; wind and gales not for my deeper rimmed wheels; 25^oC the next day and caught out by midday sun and a little heat exhaustion; following day, walls of rain coming across the valleys to toughen the softy, fair weather rider I’ve become; like the famer, necessity now dictates that I get out regardless of the appearance of my favourable sun.

Winter bike clothes: local bike shop has end of stock 50% discount sale; purchases made for the colder months the assistant asks; I’ll probably wear them tomorrow I think.

French country lanes: a handful of cars passing on a four hour ride and always giving a huge amount of distance and respect when passing, except for the black Audi with a GB number plate; hedgerows away from the roads’ edge allow me to see around the next bend on a 70km/h decent and are safer than English country lanes; much more practise on descending is needed before the Alps as still feeling nervous; perfectly smooth road surface makes me wonder if le Tour has passed this way recently; enforced rest on a climb as a herd of cows come the other way.

Off road running: great to have something other than concrete underfoot; care needed not to roll the ankle and bugger it all up; the lugs on the fore-foot of the Newton trainers not ideal for mud; sun on my back as I run with my top off without having to worry about cultural sensitivities of the sandpit.

Birds of prey: waiting nonchalantly on fence posts; I would like to know their names; maybe I will order a book of European Birds of Prey.

Rural French villages: economic downturn and credit crisis is not the cause of the abandoned feel some hamlets have, the buildings have been shuttered up for many generations; bakeries and grocers shut every time I am hungry, no wonder there is no thriving economy – every time I want to spend my money the shops are closed; where is everyone?; where do the older generations and those without cars go for shopping, the towns are miles, or kilometres, away for the daily provisions – how do they survive?; some of the farmhouses are so well cared for and in fantastic condition while others are totally neglected – why?

Cycling and running on these roads: rural farming countryside; up and down hills, through dense forests, around fresh and inviting lakes – not stunningly beautiful compared to other regions of France, but rather just pleasant, peaceful, delightful and lovely; an absolute joy being here and the freedom I feel.

Garmin Forerunner: set a Virtual Race route; 13.9km over rolling hills (every route is rolling hills here!); will race myself weekly to monitor progress; 1:01:31; 20 seconds faster this week compared to the first; much more still to achieve; aim for sub one hour race time within two weeks; 1min30 to take off; I’ll feel ready for Vichy if I can run it in 55 minutes; another personal challenge.

Strava: will upload rides and runs; do I need internet at home to play with this; can it be linked to this blog; to investigate.

Water on long runs: still discovering taps and standpipes on farms for rehydration; one benefit of the sandpit was regular water fountains; may have to run with a water belt as the summer progresses and the length of the run increase.

Hayfever: an absolute bugger!

Swimming:  at the municipal pool with totally irregular opening times; little lane etiquette and so it is better to swim in the main pool and use the weaving in and out of others as good sighting practise; pool swimming has the aim of getting me ready for the nearby lakes; aim to go every other day if possible but to never go more than three days without swimming, in fact – should be no more than two days; must be less than 25m in length as recorded 19min18 for 1km, small pool, far too fast for me at this stage; lots of swimming still to do.

Three weeks back in France have nearly passed: I feel I have made progress but still much more to do; training plan designed, with plenty of colour coding; August will really be the big month; consideration given to other commitments but focussed; aim to keep limiting circumstances to an absolute minimum; to be resolved with communication and planning; desire the goal; want the outcome; no more pissing about. 

The sun is most definitely out this morning and so five hours out on the bike with a smile on my face, and more posts to follow... Bo

Two weeks in Europe after the sandpit...

Two weeks in Europe after the sandpit and Bo writes for the first time – and that is the first point: shall I write as Bo, or as me?  To be decided another time.  Let’s see how it sounds as I go...

In France, home, without internet means that I write on Word to be uploaded at the local library later in the week.  However, I had said that I would update Yalla Bo on a more regular basis and after a couple of days I soon realised that I was not going to keep up with training rides and runs and their write-up daily (notice no mention of swimming – it will be addressed!!), and so my intention became to write after each event of the forthcoming summer but, and I’ll re-write that again: BUT.  And a big BUT – in bold!! – the first event was planned for Sunday 30^th June, or should I write juin?  The semi-marathon de lac de Vassiviere.  A half marathon in the Limousin region of France around a beautiful lake, following the circuit de Raymond POULIDOR (it even has a cycling theme, France after all – more on Poulidor in posts to come; I’ll tell you about the photo, albeit a print, I bought of him shoulder to shoulder with...  Like I just wrote, another time...).  I have known about the semi-marathon de lac de Vassiviere from the paint markings left on the road previous summers but I committed to entering the event when I saw their stand at the marathon de Paris expo and knew then that it would make a good opener to my summer way back in April, before the disappointment of the Paris marathon...

But: I entered and I was detailed at the end of the results published in the paper with the French equivalent of DNS after my name rather than 1 hour 20 something...  The first, and I pledge now, my only event that I will not start, or finish, having paid up and entered.  Circumstances meant that I was unable to compete but I also pledge that circumstances and ready-made excuses will not affect the forthcoming summer.

So now is the time to introduce the summer events:

Sunday 21^st July: Tour du Mont Blanc: 330km cycle around the Mont Blanc with Nick starting in France, via Italy, into Switzerland before returning to the start in France.  Oh boy; a very long day in the saddle...

Wednesday 24^th July: L’Aple d’Huez Long Course Triathlon: I felt it beat me, or at least the weather did, in 2011 and so a return this year in preparation for the next event... Oh dear; L’Alpe, a very hard day, but there is no easy way...

Sunday 1^st September: ETU European Long Course Championships at Challenge Vichy: Ironman distance triathlon representing Great Britain as an age-grouper and aiming for a sub-10 hour.  Oh my; so much training still to do in the next nine weeks...

Sunday 8^th September: Ironman Wales: It is a hilly course in Tenby; am I being too ambitious to aim for a Kona spot and the World Championships in Hawaii...? Oh bugger; two Ironman distance events a week a part, I am exhausted already just thinking about it, and I must be mad, but it will be September and I won’t be working so what the hell...?!

Mid-September: mountain biking the South Downs Way in one day with Toby... Oh joy: this is the big one – re-visiting childhood haunts!

And oh; the Henley half-marathon at the end of September has been mentioned too with Craig before one last go at a sub 2h45 marathon, or didn’t I say earlier, 2h40 (but where?) in Autumn...?  But I will need to consider circumstances before I commit to this one...

But before that, the next post will be about my last two weeks, the first of the summer in France: rides and runs in la Creuse (and I must admit, I have actually been swimming).  I will try and write about the training so far before the green and the trees and the hills and the rain and the countryside become commonplace and I become accustomed to the surroundings and unable to write about the rides and runs, and swimming, without originality.

Tomorrow, a ride then to collect some thoughts...

And so Bo leaves the sandpit...

And so Bo leaves the sandpit and begins to write a few lines as he sits in the Dasman Lounge having flashed his cancelled Diners Club card, fooling the old fashioned carbon copy slider, waiting for plane to board.  Ahh, the sandpit – will you be missed?

Those that Bo leaves behind will be missed.  A quick round of phone calls saying goodbye, promises made to ride again somewhere  around the world, already seem a distant memory but they are pledges to be kept.  And so is the commitment of the regular postings which has not been maintained this year.  Internet access is not yet confirmed at l’etoile filante and so maybe the posts will be uploaded on bulk, but regardless, Bo in Europe is the next chapter...

A promise has been made to write up Kuwait’s BIG Ride – I will give it some thought and it may read well written in hindsight as I recall the 250km’s in the sandpit...

But it is to the future that Bo now looks.  A busy summer awaits with plenty of events and fantastic training to look forward to...

For now, some African cycling passed to me to view but now for me to share...  It does get me thinking about Africa...

http://vimeo.com/67894909

Read about Paris in the guide books - this is all about me

I wrote the earlier comment for the podcast Marathon Talk immediately after the marathon and I penned the words below a few days after, although it has taken a while to upload the posting...

And so Bo writes of the Paris marathon.  The goal of the 35^th year, to be achieved before the start of the 36^th: a sub 2h45 marathon.  A goal since last June when I saw the date coincided with a holiday.  But now a goal not achieved.  A target set, and not met.  Failed.  No hiding the fact: failed.  As was the trust and faith of a close few.  Piece of cake.  Champagne at the ready.  But, but, but: no buts: 3 hours dead was 16 minutes too long.  Too much walking; too much time wasted; too little desire; too little confidence; too easily defeated; 2h45 not achieved – why?

(As I edit while I type I realise that my initial thoughts are harsh, unforgiving.  But I remember the raw emotion and intend to remember it as motivation to ensure I don’t underperform, and underachieve again.)

There are two reasons why I did not meet my goal: one; physiological and two; psychological. 

First: physiological.  I found it very cold and had an insufficient warm-up; barely five minutes.  Naive of me but running in the sandpit has never really required a warm-up; my muscles have always been warm and ready to go after a quick stretch.  Maybe the approaching 36^th year is a sign that the body will need a little more care in the years to come.  Could the lack of warm-up explain the sore, cramp-like feeling in both quads from 7km onwards?  Both legs were heavy and a laboured feeling was evident almost straight away.  I couldn’t find the rhythm; there was no fluidity; no bounce; no spring in my stride.  My shoulders were tense, not relaxed – was it because of the cold?  It felt as if I was fighting the discomfort from 5km onwards – the feeling that I was not hoping to see until the last 5km when I expected I’d have to dig in, but certainly not the first 5km!  I had no calmness of mind.  The mind...

Two: psychological.  It was hurting so early on but I maintained the pace regardless.  I was hitting the km targets: 5km at 18.50; 10km at 38.24; half at 1.22.12 – all according to plan.  But why not past 25km?  Why did the elastic band of mental stress snap?  I reached 27km and then realised I had another 15km to go – another hour and, with a slight change in gradient down an underpass and more strain on the fatiguing thighs, I just stopped – walked.  I couldn’t see how I could battle against the accumulating discomfort any more.  And once I started walking, hundreds of runners passed me reflecting the vast numbers in the marathon.  Further demoralisation.  “Courage monsieur” the crowds shouted but I knew, with seconds, then minutes being wasted, the target would not be reached.  I could have walked all the way or taken the metro...  I could have told people that I DNF’d due to injury.  But then pride finally came into effect and the desire for the medal, and the fact I refused to have DNF against my name, got my running again.  No longer 3min50 pace, but moving in the right direction nonetheless.  But there was nothing left for going any faster.  Maybe 2h50 could have been achieved.  Maybe.  But if wasn’t going to be 2h45, my goal, I did not see the point in hurting myself so.  I didn’t have the mental strength.

Why?  Because I did not want it enough?  Had I peaked mentally on earlier events of lesser, personal importance?  I do not know.  Why did I not push through?  Where was my mantra of it will only hurt when I decide?  But why did it hurt so?  The body struggled, the legs did not respond.  Why?

Back to physiological.  The sight-seeing the day before didn’t help – why was I walking the fucking streets of Paris the day before, seeing sights I know so well.  Because I was with friends who I wanted to show around the sights I know so well – because I considered others before myself.  Why wasn’t I strong enough to say I’ll be here – off you go, let me rest.  They would have understood.  But, I wanted to walk with them and I enjoy the streets of Paris, revisiting, exploring, and what else would I have done?  And the shwarma the night before – no carbo loading for me, but a kebab?!  But I’ve done it before and it worked.  I didn’t think it would be a hindrance.  I thought – again, psychological.

I wasn’t in the zone.  I didn’t rub the magic lamp.  I forgot my reason for going – I relaxed too much.  I became complacent.  Every single event I have done before has had some form of poor preparation or deliberate, non-textbook action, but I had always achieved my goal.  The beer the night before has helped me relax.  I always believed that the negative physiological effects where greatly outweighed by the psychological benefits. 

But was it that because I have always set my targets too low, not expecting more from myself, not challenging myself to achieve my maximum.  But do we ever know our absolute maximum?  Can we ever know?  One thing is for sure: the 2h45 marathon is not my maximum – it is achievable.  But I did not give the marathon the respect it deserved.  I thought that whatever I did 24, 48 hours beforehand wouldn’t make a difference.  Maybe not physiologically, but this time it did psychologically.  I was under-motivated.  If I was focussed, I would have warmed-up, been in the zone, prepared, and then the physiological reason would never occur.  And then I would have run 2:44:59.

I’ve tried to lead a balanced social and sporting life, and up to now, it is something that I have prided myself on.  Being able to go out for a few drinks, but leaving early.  But now one thing is clear: if I want to achieve my goals, compromise will no longer be sufficient.  I need to make sacrifices.  I need to be focussed on the goal at the exclusion of other pleasures and distractions; I need decide what is important to me and focus.  Time to stop pissing about and take myself, and my ambition, seriously.

I read my comments and feel there are very negative, and that I sound despondent.  It is not a bad thing, and I am not.  But I needed to make a mess of things before I realised what needs to be done to take it to the next level.  I will not be harsh on myself when I resume training – I will set realistic goals rather than unhelpful targets but one thing is for sure: a firm resolution begins the 36^th year with clear goals. 

Sub 10 hour Ironman and the marathon now in 2hours40.  And then I can drink the bottle of champagne.

It all starts tomorrow...

   

Paris Marathon 7th April 2013

I've just copied below my posting from the marathon talk podcast page. I'm on the podium, unless there are more results still to be submitted...!

Further comments from Bo after a period of reflection - 3:00:41. Not happy thoughts. Another time...

I set a personal goal of 2:45 and was found wanting. A few days to recover then I'll assess the training and preparation to work out what I could do to take the extra fifteen minutes off. I know I can do it, but not yesterday.... And then find another marathon for late spring or early summer to get my PB. My first marathon, fifteen ago, was 3:46 so I'm determined to take an hour off. But where? Somewhere warm as I do think the cold (for me) contributed to the quads not working as they should! 
But that is the great thing about marathon running and why it deserves so much respect: you set yourself a target, a challenge, and you never know if you can do it until you cross the finish line. 
And then regardless of achieving your personal target or not, as the medal is placed around your neck there will always be satisfaction and reward in knowing you've just run a marathon.
Chapeau to all those who ran and finished a beautiful marathon. Bravo!

Make it count...

I have not kept to the postings and for those I have seen are following, I'll make a pledge to post my ramblings at least weekly once I am back in the sandpit.  Uganda - how did you hear about Bo I wonder.

For now, a clip from YouTube.  There will be others, and even if you have seen this one before there is a definite benefit to seeing it again.  In fact, watch it daily until you make it count.  I like it because it starts with running out of your front door and the next place he runs is... I’m off there now! Yalla, Bo!  To make memories. Xx

http://www.youtube.com/watch?v=WxfZkMm3wcg&feature=youtu.be

1172.5km and just over 90 hours running since October - is it enough?

I upload the last of my runs to strava.com, although I think I’ll add a quick cheeky run before work tomorrow... I review the history on my Garmin since October and this ‘season’ and training focus: 1172.5km and just over 90 hours running.  Is it enough?  I fly tomorrow and will know by 11.30 Sunday morning. 

The not knowing is part of the attraction to the challenge but also part of its frustration.  I know I can run sub-three but I really do not know if I can make 2h45.  But that is the point: if I did know I could run 2h45 it would not be a challenge and thus no attraction.  We shall see...

Another rest day is best...

A couple of days without a posting: Friday morning was a 170km on the bike and, as this is about running and the Paris marathon, no posting.  Poor internet connection on Saturday is just a poor excuse, Sunday is rest day, and yesterday has also passed without the postings continuing.  Why?

Motivation had gone with a little despondency setting in.  It is just a state of mind that passes soon enough and I’ve tried to establish the causes from the symptoms but the clouds continue to gather periodically.  I decide to follow advice, put into practice what I read and think how I will establish the good habits and manage my mind.  I will write it up, document, share, explore, resolve.  And so back to the blog; the purpose – it is not for me to expose myself, not for me to promote myself, to garner support or understanding.  Rather, to practise writing and now, to provide focus.  As I now realise that the cloud hovers above casting its weak shadow when I lack focus or a clear direction, goal – when my agenda is mixed and I am busy being distracted by trivia.  I need to harness the sankalpa over the vikalpa; I need to follow my heart without being sidetracked by ego, cravings and mental acrobats: learn to embrace the here and now, not to centre on the past or be concerned with the unknown future.  I will refer to two books with more in due course…  Youtube clips to come too.

For now, I am prompted by Colin and his Two Oceans 56km ultra in 5 hours 12 minutes – fantastic and CONGRATULATIONS!  Colin provides evidence for the ‘undertrained and over-rested’ approach so I may not run tonight after all.  His last comment also provides me with encouragement for Sunday: 2:45 – piece of cake!  Thank you!

'Tip of the Day': Avoid alcoholic beverages

A welcome distraction after work and a little dust in the air were enough for me not to run.  Instead, now, as I write, a few beers.  Start early, finish early and hopefully to bed soon enough to get a little sleep and rest for a good ride tomorrow.  Regardless of the marathon, Friday is the day for the Friday ride, because it is Friday, and that is when we ride.  Plans are in the making to join the three separate rides for one BIG ride.  250km plus and 7-8 hours in the saddle at the end of April.  Another posting.  For now, thoughts about running.

The Paris marathon organisers have been sending daily updates and today was about the expo (always need to get some merchandise) and the start time.  8.45am – a lie in!  After the 6am starts here in the sandpit the 8.45 sounds so very civilised.  I somehow know that I will be late anyway!  I submitted my Dubai marathon time to request sub three hour starting pen.  After the 200 elites, 820 have a ‘preferential’ start ahead of the red zone of three hour runners close behind.  The website says that 50 000 have registered and that Paris has both the most number of runners who complete the marathon in under three hours, as well as the fasted average finish time, aside from marathons with set qualifying requirements.  Not a marathon for the pantomime horses then.

I’ve just read the ‘tip of the day’: avoid alcoholic beverages.  Some chance.  I know a great bar that serves very good absinthe...

Under-trained but over-rested

I remember listening to the podcast IM Talk with Bevan and John in the build-up to Kona and a coach of elite athletes was interviewed, I forget who now.  He said how his athletes may arrive on the big island under-trained, but they were over-rested.  A much better state to be in than over-trained and under-rested.  An experienced marathon runner (two marathons and a half in one month recently!!) sent an email with the Runner’s World tip of the day.  It was good timing and it took a little pressure off me.  So I went out on my bike for an hour instead.  I’ll run tomorrow...

I actually think being a more balanced person makes a healthier, happier, and thus faster person. The question I try and ask myself when I consider whether or not to train more is what is my body craving and what is my body ready to absorb? Sometimes pushing harder is not the answer. It takes self control, confidence, and intuition to know when to train and when to rest, but when in question error on the side of being over rested.  Ryan Hall