Sunday 27 November 2011

Winter Sun

I took advantage of the fact that the wind appeared to have blown all the rain clouds from the last few days away and jumped on my road bike this afternoon, for the first time in a good few weeks (maybe 6?).

This being my down period, I was going out there to see the sun & turn my legs. No heart rate monitor. No target time. No target mileage. No training goals. Just enjoyment.

And you know what?

I loved it!

Wintersun - Beyond the Dark Sun has some brutal drumming and obscene guitar work and helped me through the head wind sections of my ride.

Thursday 24 November 2011

"What kind of preparation do you call that Colm?"

"What are you playing at Colm? You're sitting eating your dinner when you could be at a run session! What kind of preparation do you call this for Roth??!!??"
"Well now its true, I could be at running, and I could be enjoying myself. Admittedly it could look that the weather is whats keeping me indoors, but damnit! This is supposed to be my off season when I get to chill out."
"But what kind of preparation do you call this for Roth? For Germany?"
"With my schnitzel for dinner, accompanied by a frosty beer, I call this excellent preparation my friend."

Freedom

Saturday 19 November 2011

Practice Makes Better

Seeing how as my cornering is shocking, after rooting around on youtube, I came across mtbtips video on balancing for corners, so after I'd got myself muddy blitzing (or nervously edging mayhaps) round the blue run a couple of times in Pollok Park, I got myself onto a flat patch of grass and went round and round in circles & figures of eights. And round. And round. And round. My circles were fairly wide, but I started getting them a bit smaller. It was weird though - I'd done a big circle, then switched into a smaller one for the other part of the figure of eight, but coming back to the first, I couldn't make it any smaller!
Still, when I got back home, I had another wee shot, and found that my turning circle on teh road was fantastically improved because I was starting to get a better body position.

Pollok park also turned out to be great for randomly bumping into people I know. Cooool.

This evenings post is brought to you by NIN's The Downward Spiral

Friday 18 November 2011

Deconstruction of a Choking Mountain Biker


What I want to do today is rip apart what I'm doing so that I can try and break down the blocks that are holding me back, because I do believe a lot of it is in my head. Practicing will bring improvements, which will increase my confidence, relaxing me further, but if I could get that relaxation first, I'm sure the improvements would come much faster.

Where to start? Lets look at where it all started to go wrong on Wednesday. I was in a good mood, I was attacking the uphill section more than normal, trying to get my speed up & get the flow going. And I was having fun doing it. I was moving up the gears, getting into the middle ring at the front on the flatter bits so I could boost up & down any wee dips. As I came to a steeper bit, I dropped down to the wee ring, and the chain popped off on the inside - I was expecting a sudden change in cadence with the shift, so it just confused me when there was no traction. By the time I realised what was going on, I was heading sideways without any chance to unclip my foot (thankfully I fell uphill), giving my left knee the first rattle of the day (the bike is new and I'm guessing its just the cables are bedding in & need tweaked).
That first blow to my confidence, so early on, was killer. Uphill, I was scared to go up the front gears for fear of it happening again. For the next wee while, the adrenaline dump that I'd got from it, along with the fact that I was working hard uphill (and maybe had one layer too many on) left me feeling that I was ripping all the energy out of my blood, and I wasn't replenishing it fast enough. Really, what I probably needed to do was stop at the end of a trail, have a banana, chill out, relax and get my heart rate back down to normal but I was being stubborn & didn't want to admit defeat or wanted to get stuck in & prove I could do this, so just cracked on, choking on numerous corners and taking a couple of more wee tumbles.
My bottle had well and truly crashed.
We left the top car park heading on up the track. I attacked going up the short steep climb just after the red has rejoined harder than before, trying to get that flow back, but topped out in typically sketchy affair. I went straight down the wee incline though, which gave me another increase in stress levels and everything started to tense up. So frustrating. I choked on so many corners on that stretch; some of them that I'd done with no problem the first time I'd been to Glentress.
Cranked on up to the top of Betty Blue, and was feeling better, but as we started to descend, I just baulked at so many corners it was unreal. I couldn't see the corners, but rather I was mostly only seeing the edge & the steep hillside away from it. Right hand turns were the worst - I think I unclipped for every one of them.
Anyways. Betty blue was done and I got to unleash high speeds on the fire track back round to the next section. The sheer enjoyment I get from going fast on a bike calmed me down nicely in advance of the next section, and things started flowing again, if not as well as I would've hoped. But it was feeling good & I was getting my speed up again, so that I was able to cane it down the hill into the dip where the uphill route passes, and blitz back up the other side in my middle ring at the front (I then lost momentum & had to drop to the small ring, but hey, it was a massive improvement on any other time I've hit that dip). Was feeling good, but also very hungry at this point, so cracked on down Blue velvet. Coming out of the section, I wanted to flow straight down into Berm Baby Berm, but, me being me, there was someone coming up the hill, and I didn't turn fast enough, so I stacked it so as I didn't rattle into him, giving my left knee a hefty whack in the process. Berm Baby Berm rather than being a fast flowing fun section, became a tentative slow section as I made sure my knee was holding up. Thankfully there was no restriction in my movement - it just hurt!
I was still fairly nervous heading down from the carpark on Electric Blue, foot out on many corners (again with those tight right handers), slowed up and foot off for the three rapid bumps that I'd flown over the time before. I did have a go at the wee drop offs however, and really nailed one of the bigger (hey! they are big to me :p ) ones, but my landing at speed was a little sketchy and I felt BOOF! the stress in my body shoot back up. But the thing was, it was sketchy but completly under control - it was a beautiful movement which should've felt amazing, instead of the mix of amazement and fear I had.
So the last section was fun but slower and more cautious than before.

Where does this leave me? Clearly, I need more practice. Lessons would be a good idea. I've got some books to read up on technique. I then need to go out & use the techniques. I need to sort out nutrition & learn how to best to deal with the stress & what it does to my body (whats best after an adrenaline dump like that? Fast energy like a gel? Slow like bananas? A combination?).

Theres always more to learn.

Today's blog is brought to you by Deconstruction

Saturday 12 November 2011

Jimmy Irvine Bellahouston 10km

After the horror show that was my performance at SS6, I needed this to go well, to wipe away the memories & the pain, allowing my season to finish on a high with me in a good mood. And you know what???? It did!!!!

When I signed up for this, it was with the intention of finishing the season on a massive effort, crushing my last PB into the dirt, leaving me striding along the landscape like a giant. Considering the last few weeks, I worked out that there was no way that was going to happen, and had even got myself to agree internally that if I wasn't feeling fit for a sub 50, I wasn't going to do it. While I have been feeling tired all week, physically I felt up to it and the excitement of the season ending (and having next week off work) brought an end to the internal debate and an early night last night.

Waking up to sunshine, I could tell it was the right choice, though turning up an hour before the start time suggests I may be too used to racking a bike in transition before a race...

Ran a gentle warm up with Stephen Macintyre and I knew for sure that while I'd be able to run a good race, it wasn't going to be a PB crusher, so the most important thing was to remember to enjoy myself, and see how I coped on my longest run to date in my Inov8s.

It was a mass start from up at the top of the hill in the middle of the park, so a fast downhill run, made a little slower by having to weave in and out of assorted people. After that, it flattened out and I settled into a steady pace for the next few kms, with the first appearance of the ever cheering Jo Hewitt not far after the first km marker.

Out of the park I caught up with Andrea & we paced each other for the next 3km until she dropped off my shoulder only to reappear a km and a half later & shoot past.

Around the 7.5km mark I started to feel the twinges of my right ITB, a tightness round the knee and a jabby pain in the hip, and my pace, which had dropped off a little after the first 4km, suffered. The pain at this point though was manageable, and with a little over 2km to go, I quickly quashed any thoughts of stopping. What it did make me do though was think more about my stride, upping my cadence and maintaining better posture.

After a sluggish 5min km to reach the 9km mark, I knew a sub 45 was out the window, but no way I was going to allow myself finish over the 46 mark, so I stood taller, engaged the core properly, upped the cadence, stretching those legs, relieving some of the ITB discomfort, pushing forward, the end in sight. One final push at the end, and I crossed at 45:24 (according to Garmin).

Very pleased all in all!

I would like to point out that my time is based on my Garmin, started as I crossed the start line and stopped (or lapped, since I hit the wrong button & left in running) at the finish line and not the gun time, which will be the official race time. This race wasn't chip timed & it took me a good few seconds to cross the start line with the pack in front of me. So I'm sticking to this time!

So what does this mean in real terms? It means I get to go and have a beer tonight :)

This afternoon's blog is brought to you by VNV Nation's Resolution




Pre Race

Last race of the season is about to begin. I'm not 100%, but feel fit enough to give it a decent crack (its 'just' a 10k). Then I take a month of chilling, fun, alcohol and swimming technique, before the focus shifts to Roth.

Result to follow

Friday 11 November 2011

Confession of a Coke Fiend

I need to 'fess up. I need help. The substance abuse must end. I've slipped back into using stimulants to help me through the day at work. Not just coke, but Irn-Bru and Orange Lucazade Energy as well.

What did you think, that I'm like Contador or something (allegedly)???

I know how bad these drinks can be when you over indulge - masses of empty calories, caffeine & sugar rushes & crashes, increased attack on your teeth, dehydration and more - but if I'm tired & sluggish getting into the office the sweet soothing call from the vending machine is enough to spark the endorphin rush from the addiction to start the craving, dooming me to be unable to walk past without the clink of money being deposited, the clunk of the can falling and the hiss if escaping gas then finally the sweet sweet nectar caressing my taste buds. And I perk up.

But it doesn't last. The morning wears on and fatigue creeps back in along with tetchiness, so at lunch another can must be bought. Then again in the afternoon, to get me over to the end of the day, the third comes. And so the cycle continues, day after day, spiralling in towards a future where a can must be cracked open upon awakening and consumed through a straw due to the lack of teeth (and possibly a jaw bone that has had all the calcium leeched out of it).

NO MORE! NO MORE! I must break free! Return to good habits and hydration.

I'm gonna have to go cold turkey next week folks. Wish me luck

DON'T DO SOFT DRINKS KIDS!!!!!!!!

Beer is where its at.

Today's blog is brought to you by Devin Townsend's Addicted (natch)

Tuesday 8 November 2011

It Nears! It Nears!

Seasons end approaches!!

Following my utter disaster at the Southside 6 (no one can accuse me of over overstating things, can they?), I had a week of nursing my cold and doing little more than a bit of stretching and (unsurprisingly) the rest has done the trick I reckon, though I will reserve judgement on whether I'm properly fit to do the Bellahouston 10k on Saturday at full pelt until after Thursdays run session, which I intend to complete at a reserved pace.

I had a cracking time out at Glentress on Sunday, though I still felt the lingering effects of the cold, a great yoga session last night to stretch out the muscles after the afore mentioned ride (and I nailed a Headstand/Sirsasana Pose for the first time unaided last night, yes! Work that core!), then a reasonable effort in the pool tonight - I started out feeling bushed, fatigue or the tail end of the the cold or just the lack of exercise the last week had me feeling drained. After the warm up, I felt worse, but as the drills progressed, I felt some strength come back with the confidence. Always, always, always I have sooooo much more to learn, but its slowly improving.


So, the plan is more yoga tomorrow, run session Thursday, chill on Friday, race on Saturday. And if I'm not feeling it, I can always go do the mountain biking skills in Pollok Park with the club, eh?


Tonight's blog is brought to you by Ziltoid, Color Your World and The Greys
You may not believe this (particularly after the first couple of minutes) but Color Your World is a rather introspective song and turns rather delicate about 03:56. It starts building to epic from about 7:50 too. And the Greys? Thats just a magnificent chill out song after the climax of Color Your World

Question your reality. We are all puppets.

Sunday 6 November 2011

More fun at Glentress

Whats not to love about today? The sun was shining in the sky & I only needed to wear 2 layers (is it really November??). There was a great squad of mates. There was bikes, food & hot drinks. And there was fun.

So I had my moments of choking, and verging on hissy fits (though I was normally fine by the timne I caught up with everyone). I bottled out of the Spooky Wood & opted to go the rest of the Blue route by myself, but in doing so, I began to relax properly, taking my own time & not worrying about holding folks up and it started to come together. I bottled out of too many corners, but the grin came properly back and I felt comfortable all the way back down to the bottom car park (though, again, I bottled out of the bridge & slowed right down for some of the small jumps). It did mean, however, after a thoroughly pleasant break at the Hub Cafe (its a crying shame that its shutting down, as the other cafe, while a nice building, just does not have that decking & that fantastic wee view, and has a bit of a soulless scool canteen vibe), when we went up to have a fun wee blast back down several parts of the blue run, I knew where I was going, I knew what to expect so I could just go for it (still sketchy on a few corners mind) and actually attacked (for me) a few of the bumps and jumps, the grin getting bigger and bigger all the way down. Totally awesome.

So yeah, big picture, learning this mountain bike malarky is going to give me so much more confidence in my ability to control a bike, its making me more aware of my body on the bike & its forcing me to work the core to stay stable & balanced. Grinding up the hills has me working the pedals a bit more efficiently.

Always onwards!

Always better!

Tonights blog is brought to you by This Will Destroy You's The World is Our _______ Its not heavy, its instrumental and teh album cover has a bear with a house on its back. Whats not to love?

Thursday 3 November 2011

Cabin Fever

I chose to be sensible and stay indoors tonight. I'm frustrated, mind, cos I wanted to run.

As long as I'm feeling good for a little mountain biking on Sunday, I'll be fine though!

Today's blog is brought to you by The Muppets with Cabin Fever

Wednesday 2 November 2011

Chicken Soup

I sit here tonight writing this blog frustrated. Following on from the Southside 6 my cold came back, leaving me wiped out all week, so I've been behaving, having early nights & putting minimum stress on my body to try and let it clear. I missed swimming last night, and yoga Monday and tonight to give me the total rest. I'm hoping I'll feel up to a gentle run tomorrow, and if so will join in the club session, though since it'll be the hills again, I'll just be turning at the first cone everytime, taking it very easy
I want shot of this cold. I want to be training and I want to out there enjoying myself. Mostly, I want to be ready to put in a god showing in Bellahouston park a week on Sunday for the 10k. Since I signed up for it, its been a burning focus for me, a way to mark the end of my season, signalling an active rest month before the Roth program begins, with the full belief that I could take a chunk of time off of my Edinburgh 10k time. Right now the way I'm feeling, and the way I felt on Sunday, I've lost a lot of the confidence I had in the past month that I'll be ready to do that. With careful preparation of my body, this confidence will also return however.

Its already edging back in though, along with the desire to run at 100% & leave nothing in reserve.

The feeling of the air rushing past.

The breath heaving in and out of my lungs.

Legs and arms pumping in sync.

Run tall! Run strong! Run hard!

It could be fucking awesome... :)

Tonights blog was brought to you by a stonking big bowl of of chicken & sweetcorn soup, Amy MacDonald's Run and Amon Amarth's Cry of the Black Birds