(post 12) January 2009

2008 was a rotten year for me. It was dominated by injuries, and just about every other excuse not to achieve my goals (and also saw an absence of training blogs!!).

The last quarter of the year had me hobbling on a sprained ankle for 6 weeks, then shortly after flat out with a low back disc injury, thanks to the dangerous sport of GOLF! Not the best advert for an Osteopath, I know.
Finally, by mid December I was back to sport again, way off fitness but at least ready and motivated to do something about it.

December saw me running regularly (2 to 3 runs a week), building up steadily from 30 mins to 50 minute runs.
Now that I am living at the foot of the North Downs, I have been putting in plenty of hill work. Steady hilly runs as well as hill repeats. I feel the hill work will help build that strength again. I have had fun discovering new routes, and I am finding out that the footpath/bridleway network will keep me busy for a long time to come.

Into the New Year, I have structured my run training to 3 runs a week:

-A tempo run (40 mins),
-Hill repeats (usually 6 hard ones!)
-A long steady run.
The long run I have been building, and today I did 1hr 45. I felt good and I am very pleased!

December also saw me getting on the bike again, although this has been a little weather dependant. I don’t know about fellow cyclists, but going out in icy conditions to me seems a little suicidal. I am certainly not prepared to take the risk.
However, when the weather permits I have been getting out there. I have a keen friend as a cycle partner, who is a little stronger than me, so I am being pushed a little bit. I know this is a good thing to get me back in shape.

We have been taking on the Surrey hills on our bikes; so getting some really good hill climbs in. The rides have been up to 3 hrs and some quite tough, so this is going well.
Rides in the New Year have been somewhat disrupted by the very cold snap. Often I have had to run instead. I have, therefore, vowed to buy a turbo trainer so I can still do the bike training, whatever the weather.

Over Christmas I was lucky enough to be skiing in the French Alps. We had a great time, and I also spent a few days Telemark skiing. For those who don’t know what this is, I can assure you it is very aerobic, and great for leg strength.

So now to 2009, I am FIT (well, not injured!) and newly MOTIVATED.
I am determined not to have a repeat of 2008, which means:
-More structure to the training. I am booked on a training camp in March, which will help propel me into the season proper.

-I need to include plenty of flexibility work and stretching into my routine.
-I also have to fit in some swim training, something that has escaped me for a long while now.
-New racing goals. Adventure races in the spring, Triathlons come summer time, standard distance and half Ironman.
In October I am doing the cycle leg in the Barcelona Ironman distance tri (relay). A good cycling target, and I don’t want to let my team-mates down!

Osteopaths Health Tip:

There have been loads of bugs going round through the winter period, and it is a real disruption the life and training. So, just a bit of common sense advice really:

-Stay warm (especially during and after training.)
-Eat well, lots of fresh fruit and veg.
-Extra supplements/multivits if you feel you need a bit more of a boost. I also take Echinacea at this time of year, which can help keep the respiratory system healthy.
-Plenty of rest/ recovery. Stretching yourself at this time of year is asking for trouble.