Wk42 into Wk43

This last week I did 3 cycles / 28 miles… which was two outdoor cycles done this weekend and a gym spin session on Wednesday. I’m still enjoying the cycling, but I’m going to see about some physio hopeful to next week, my injury still isn’t improving, so after about 9 weeks off running, it would be good to get it sorted.

I’m still getting pain in my right hip flexor / lower back, and there’s a restriction in movement when I bend my body at a 90’ angle to my legs. I have a massage on the 27th, but I probably need to get some specialist advice before that.

It’s fine when I’m walking, and I got quite a few walks in, nearly 18 miles all together, but just two foam rolling sessions. I have do better with that. They’re only like 25 mins, so there should be no reason not to be able to do it in a day.

Here’s what I did last week:

Wk42 – 12 Oct
Mon: 5M / 80 min walk
Tue: Rest / Foam rolling
Wed: 35 min intervals spin
Thu: 2.2M / 40 min walk
Fri: 4.2M / 70 min walk / Foam rolling
Sat: 10M / 50 min outdoor cycle am
Sun: 4M walk / 10.8M outdoor cycle pm

This was a nice pic I took on Monday morning. 😄

And here are the totals for last week:

My sleep wasn’t great, I woke up at 4 or 5 a few mornings. And stress on my garmin vivosmart was higher than usual too. I took a good rest day on Tuesday and had managed to get my sleep back on track by Thursday.

Next week I aim to do foam rolling / stretching every day, hopefully at lunchtime. The weather is bad on Monday, heavy rain, so I’ll do a spin session in the gym… then I’ll take it from there. I’ve arranged walks with friends on Tuesday and Sunday morning.

Here’s what I’m planning:

Wk43 – 19 Oct
Mon: 1 hr indoor spin / Foam rolling
Tue: 5M bike / 3-4M walk / Foam rolling
Wed: 70 min bike intervals / Foam rolling
Thu: 3-5M walk / Foam rolling
Fri: 10M / 50 min bike intervals / Foam rolling
Sat: 45 min bike intervals & Foam rolling
Sun: 3-5M Walk

For my bike, I’ve managed to get some north wave origin cycle shoes, and I did try the spd pedals, but I’m so used to using toe clips that I’m going to keep them (they’re more versatile for if I’m cycling in trainers / walking too).

I’d been having trouble with cold feet when I was cycling early with trainers on (with the air vents that you don’t really realise are there when you’re running.

The solid cycle shoes are great for on the spin bike, and on the bike outdoors. On the outdoor cycles, my feet were nice and cosy today… and the leg warmers I wear help too. 😂

This last week felt nice and balanced, even with my crap sleeps. And we have one more week of work, then a week off. Not sure what we’re going to do – staycation and just down days off work. Looking forward to some fun. Hopefully the restrictions ease off a bit, but if they don’t, it’ll be fine.

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Wk41 into Wk42

Last week was good for me. Training wise I was on my bike outdoors twice and on the spin bike in the gym twice to so about 38 miles in total. Some good cardio workouts. Then I did quite a few walks, which turned out to be about half the distance I’d cycled – – about 19 miles.

I only did two foam rolling sessions, when I planned to do one every week day. So that should be my focus this week.



Here’s what I did last week:

Wk41 – 5 Oct
Mon: 13M / 69 mins outdoor cycle / 50 mins foam roll & stretch / 0.7M walk
Tue: 50 mins 5 min tempo ints bike / 20 min foam roll, stretch & strength / 0.8M walk
Wed: 2.3M walk wi FG / 1.6M walk
Thu: 3.6M walk Clyde
Fri: 50 mins 5 min tempo ints bike / 0.5M walk
Sat: 2M walk Maxwell Park
Sun: 30 min outdoor cycle / 5M walk / 2.2M walk

I cycled out to Braehead on Monday morning and saw a nice sunrise.

I’m using my garmin to track my workouts, walks and foam rolling sessions. And it also tracks my sleep, health and other stats.

I’ve cycled about 66 miles this month so far, and walked about 26 miles. 11 days in.

I had a nice walk on Tuesday morning before work with Fit Girl, we were up pretty early, and it was dark for most of it. There was still some nice light.

We also had a nice walk on Saturday in and around Maxwell Park. Then on Sunday I went a good walk and chat with my friend, before meeting Fit Girl for lunch and a walk.

I cycled about half an hour on Sunday (to and from my friends), then walked 7 miles. Had a burger and chips and then a nap. Lol. Quite a balanced day really.

I had a really good catch up / walk with my friend who I haven’t seen in a while. I think we’ll be in touch much more and I’m looking forward to it. It’s good to reconnect. She’s a really smashing person, and we get on well.

Clearly I’m not running just now, but I’m keeping fit and active with cycling and walking and I know that I need to work, and take some time off running, so that so that hopefully my injury goes away and I can run again. Short term off running for Long term gain!

My injury seems ok, like the paid has 95% gone, but there’s still something it quite right. Massage on Saturday – I cannot wait. I’ll need to really make the foam rolling abs stretching a focus this week and stop being lazy with it. It’s good when I do it, so I need to fit it in and get it done.

Now here’s my plan for next week:

Wk42 – 12 Oct
Mon: 50-60 min walk
Tue: Intervals bike
Wed: 60-90 min bike
Thu: 50-60 min walk
Fri: intervals bike
Sat: Walk / massage
Sun: 60 mins bike
Foam roll / stretch each week day

I’m planning my cycles outdoors on dry days. And as it looks like it’ll be raining tomorrow, I’ll go a walk instead of my usual Monday morning cycle.

This week I also had a play about with my bike… but it really shouldn’t be this hard. I tried to take the pedals off an the left one was stuck. I spent what felt like hours trying to get it off… got some men to help, bought a pedal wrench…. blah blah blah.

Then got a good tip from Bob on Facebook to use some heat on it. He suggested a blow torch… 😳 but I decided some boiling / hot water might work. And it worked a treat. Two minutes in and it was easy to come off.

Ha ha. But then I had a struggle with the clipless pedals not working with the cleats!! Ahhhhh! I’m parking it for the now and have put my toe clip pedals back on until I can maybe get a bike shop to help me. 🤪

You don’t get this complexities with running!! That’s all I can say.. but maybe if I didn’t buy the cycling shoes, I wouldn’t need the pedals etc!! We will see how that all goes.

I leave you with some nice flowers we say in Polloksheilds on Saturday. 👍🏻

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Good spin session & my HR zones

I forgot how great a good spin session can be. When I first got on the spin bike this morning, I could see it far enough and I nearly gave up after 5 minutes. But I’m glad I stayed on.

Here’s the session my garmin training plan had in for me…

My heart rate zones are as follows:

Zone 1 – up to 119
Zone 2 – 119 – 138
Zone 3 – 139 – 158
Zone 4 – 159 – 174
Zone 5 – 175 to explosion 😂

When I got on the bike, my heart rate monitor wasn’t connecting to my garmin… which was a little annoying… but my Apple Watch on my arm did the trick so I knew what zone I was in.

For the zone 4 parts x 3, I was uo out of the saddle, more or less running… HR ❤️ around 161-171. Oooft.

Safe to say I was a little sweaty afterwards. Eek.

50 mins spin, avg HR 145, max 324… ha ha. Only kidding. Max about 171.

Looks like a nice day out again so maybe a lunchtime walk and definitely some foam rolling is in order.

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Wk39 & 40 into Winter

September was a bit of an odd month for me as I wasn’t running; but I substituted running with other bits and pieces and had some good massages and foam rolling / movement sessions to try to see if I could get my hip flexor recovered.

It’s not made much progress, and I need to up the focus on recovery and not just blindly doing cardio for the feel good factor. I was good at the foam rolling / stretching in the first two weeks of September, then not so good in the last two weeks.

Here’s what I’ve done in the last two weeks:

Wk39 – 20 Sep
Mon: 15.5M / 73 min cycle
Tue: 5M walk
Wed: 1hr cycle / Foam roll / 4M walk
Thu: 5M Walk / 2M walk
Fri: 3.5M Walk wi Audrey
Sat: Rest / 5k walk
Sun: 6M / 2 hour walk

Wk40 – 27 Sep
Mon: 11.1M / 57 min outdoor cycle
Tue: 3.2M / 54 min walk
Wed: 1.7M / 28 min walk
Thu: 16M / 79 min outdoor cycle
Fri: 12.5M / 60 min outdoor cycle / 5k walk
Sat: 20 min walk (rain)
Sun: Rest / 4.3M walk

115 miles cycling and 85 miles walking for September. 10k running.

I probably need to do less waking and more time in the gym doing active recovery.

It was about three outdoor bike rides a week, and four to five walks. Being off running has been ok for about 6 weeks now, with a couple of try outs that didn’t work. But since I’m cycling instead of it, I’m not missing it as much as you’d think.

I do keep seeing runners and I feel a little tweak of sadness, but I think it’s probably a good idea to stay off it until my hip flexor recovers. And do what I can to help it recover. I’ve had two good massage / body work sessions with Claire in September, and I have another two scheduled in for October, so I’d better get the work in.

Like I said above, I should have been doing stretching and foam rolling, but I didn’t as life took over and I didn’t make that a priority. So now my hip flexor and lower back are still sore… and I need to have a word with myself and make my recovery from this a priority, instead of blindly doing cardio on the bike or out walking.

It felt good at the time, built up my confidence out on the bike, got me to see some lovely sunrises and made me feel good anyway. I now feel I need to have a plan for myself for October into November and December.

So I’m going to put a bit more structure in and I’ve signed up for one of Garmin’s cycling training plans. You can customise it to your life, picking the hours and days you’ll train on the bike. With the weather turning, I’ll do a mix of indoor and outdoor cycling, on Mondays, Tuesdays, Fridays and Sundays (or Saturdays).

If you’re interested in setting up a customs training plan: In your Garmin app, go to Training & Training Plans and have a look.

I’ll aim to be in the gym at least 4 times a week, but ideally Monday to Friday, doing stretching, foam rolling and movement.

I’ll mix cycling outdoors 1-3 times a week with indoor spin and walks too, as I have been doing. It seems to be working for me. Particularly with the nice sunrises I’m seeing.

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Diamonds and rocks

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Cold feet and hands!

Jeezo, I didn’t realise how cold it can get on the bike… the temperatures in the mornings have dropped a bit to about 3-6’c and whilst I’m wrapped up with plenty of layers… my feet and hands have become cold on long runs.

My right foot in particular turns to what feels like a block of ice by the end, after an hour and a half outside. 🥶 I have a hat for under my helmet, which is good, and my jackets are windproof / waterproof so that’s good too. But my ankles are usually a little exposed and my running gloves are a bit thin.

So I went online and ordered these… fingerless gloves with covers on them. They worked a treat this morning. 😀 there was sometimes a bit of a gap between my cuff and the glove, so I’ll get a solution for that in the form of another sleeve type glove I have, but that’s my hands sorted.

But for my feet… I ordered a pair of long socks for cycling, and also a pair of bright shoe covers too. 😂

I have a feeling the shoe covers will probably look a bit odd, but I don’t really care, as long as they work and keep the heat in…

I don’t really mind what I look like (although the pink will be ever so fetching / but it might clash with my orange jacket – oh well).

I’ll let you know if they work or not!

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Cycling, walking, sickness and a forgotten fiver!

Well that was an uneventful Saturday. We had a nice morning, out for breakfast at a newish place not so far away from us – New Yolk up in Finneston. I had a couple of coffees at home to wake up, then we walked about the mile to get there.

I tried something new by having New Yolk eggs – poached eggs on a muffin, with black pudding, blue cheese and hollandaise sauce. It was cooked just right, but for some reason, the blue cheese I thought… it didn’t quite sit right for me. I felt ok though, just a bit more stuffed than usual.

Afterwards we walked the long way home. I felt a wee bit odd in the morning, a bit dizzy from no where, but we blamed it on the now 4 coffees and stranger than normal breakfast combo I had. All fine. We walked nice and leisurely for about an hour.

(Here’s me modelling my bright old cycling jacket / bright new gloves and matching socks… and my shorts).

It was a lovely morning, cold but sunny… but still warm enough for me to wear my shorts (just!). We came home and pottered about in the garden / garage. I fixed my light for my bike, and got my old cycling jacket out of the loft.

And lucky me I found an old fiver in it…! I’ll need to see if the bank takes them still, or swap it for a big ice cream. Ha.

I’m not really sure what my plans for Saturday after that we’re really, not much. But after sitting in the sun for a bit, fixing a bit on my jacket… I realised I needed a lie down. So for a few hours I went back to bed, and rested, maybe napping for an hour.

It was likely a mixture of a few things. Is had a rather stressful / busy week at work. So my plan this weekend was to take some time out, chill and be kind to myself. So I didn’t even feel bad about taking a nap / bed in the middle of the day, as I knew it’s probably what I needed.

But then I started to feel nauseous and sick, and I eventually was sick. It turns out it can be a side effect of the MRI scan and the dye going into my veins on the Friday.

The dizziness I felt in the morning probably wasn’t from the coffee at all, and then the nausea was horrible. I just wanted to sleep and rest… like a bad hangover that you know sleeping through and 24 hours will fix.

Great fun. It would have been nice for the hospital to have warned me so I knew to maybe expect it, (they asked millions of questions). But hey ho. Apparently 1 in 100 can get nausea and sickness afterwards, so I’ll just need to grin and bear it for as long as it lasts.

So any cycling I had planned this weekend, will probably not happen. I still felt a bit sick on Sunday morning and I’ll take it as it comes.

Last week I got some good cycles and walks in, and my right leg / injury feels ok. There’s still something not quite right, but last week I felt I couldn’t focus on it. And hour and 12 cycling on Monday, and an hour on Wednesday and half an hour on Friday.

I got a good amount of walking in last week anyway, nearly 25 miles – walking each week day apart from Monday, and then the 5k on Saturday.

With not running this month, I’ve cycled 104 miles and walked about 74 miles instead. See I can’t stay inactive lol. I don’t think I’ll try and round these numbers up like it do with running!

I’ll not plan any training next week but just see how it goes. My sleep hasn’t been ideal, bit hopefully it’ll get longer next week, I’ll make a concerted effort with it.

This week I also sent my garmin vivosmart 4 back to garmin. The sliver edging on it fell off… after about 13 months. And as it’s within the 2 year warranty I think, they’re arranging an exchange. So that’s good, I’ll get a new one again. Good ol’ Garmin.

I’ve really enjoyed the sun rises this last wee while… it’s getting light around 645-700am, just when I get up and out… and the sunlight from the east has been lovely.

It’s going to be another nice day today, so I think I’ll get a lie on then go somewhere nice for a walk and some lunch or coffee. I’ll maybe be a bit cautious with the food though, given the last 24 hours!

Any recommendations on where we should visit for a nice walk, are more than welcome. Somewhere we can drive a bit to I think. Have a nice end to your weekend everyone.

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Best to be bright!

I’ve always had this thing… not sure where it came from… but I never ever wear all black.

It’s possibly from all of my bright running clothes… but say in work or life, I’ll never wear all black… all dark blue maybe, but never all black. (All black for me is only reserved for funerals, more out of respect than anything else!)

Although saying that, my new black waterproof is great and a good fit… but I wouldn’t wear it in the dark, that’s for sure – although saying that, even it has reflective bits on it!

This might sound a little odd, or maybe not, but I sometimes wear colours based on how I’m feeling. Bright and matching when I’m in a good mood. Grey if I’m feeling a bit off. I don’t tend to do it on purpose, I just realise later. (But then again, I have so many bright running clothes, this doesn’t really apply).

And when were shopping in GAP in America one time, we were at the check out, and for some reason, all the ‘garments’ we were buying were all grey. The cashier loudly said to us … ‘No bright colours today?!’ We hadn’t noticed, but clearly not….

Only in America would someone say something like that I think. It sounded funny to us anyway and it’s stuck with us. So sometimes I like to add a bit of colour, even if it’s an under layer peaking out or a watch strap. We all need a bit of colour / joy in our lives, right?

And when you’re out running or cycling, it’s really important to be bright to be seen. The picture at the end of this post shows why.

There are so many materials, bright and reflective, which have the chance to save your life in making you be seen.

Luminous yellow and orange and green, and now reflective materials like my gillets and jacket… and now in my cycling helmet too, which has a usb powered light too.

When I was at the hospital the other day I was speaking to a nice elderly gentleman called Ronnie. He was there with his wife, who was getting a head scan. I had my bright orange jacket in my hand, and he commented that I wouldn’t be missed – exactly my plan. Bright orange isn’t maybe the nicest of colours, but as long as it helps me be seen (and keeps the wind and rain at bay a bit too). I’m up for that.

I’ve also got some reflective strips and lights, for when it’s really dark. To help me see, but really to help others see me. My friend I run with Debbie got light that’s wearable on your torso from her husband (from decathlon) as he was worried about her. And it’s great, to see and be seen in the dark, it’s so good I got myself one this year too.

Add to my different and bright coloured (and my grey or blue clothes, that I’ll where when I want… I like my Apple Watch bands of different colours and I now have a nice bright bracelet my friend gave me… and some tiny wee rainbow earrings that I know have rainbow coloured gems in them, but you can’t see them they’re so small (recommended by a good friend). Colour is great.

Then there’s a lady called Norma Witten I used to know. She was my Dad’s practice nurse and a lovely and unique lady from the north east of England. My Dad used to say she would very much call a spade and spade, and he was right.

Anyway, at her funeral, the poem about wearing purple with a red hat was read out and it was so poignant. Wear what you want, be who you want to be… have fun and enjoy life.

Back to wearing bright colours in autumn and winter – it’s essential, whether you’re walking, running or cycling… and especially for kids when they’re out and about.

I know I’ve been driving and been surprised by a cyclist I hadnt seen, and he had a light, but I just didn’t see him. If you can do anything you can to be seen, it might just save your life.

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Graham’s Skyr yoghurt pouches

This week I got these as snacks / for after lunch treat type things. They come in different flavours… and pack about 15g of protein and about 10g of sugar.

The taste sort of reminds me of when I was little and my Dad would buy us Ski yoghurts which were probably full of sugar… with not much protein, I’d guess. This one has quite a tart flavour, but I liked it more as I ate it.

They’re quite tasty anyway. I had a superberry one yesterday and have a strawberry one to have tomorrow.

Worth a try for a wee after dinner / lunch treat. You can probably buy them cheaper in 500g or 1kg pots rather than squeeze pouches, mind you.

https://www.grahamsfamilydairy.com/our-products/skyr

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Dealing with the ups and downs of life

I’ve been speaking to people recently, and the overwhelming feeling I get from many is that the way things are just now, with covid restrictions and worries all over, is that many people are worried, concerned and not feeling great in these times.

‘Covid is sh!t’ has become my new saying… yet, really it hasn’t impacted me all that badly.

Sure I’ve / we’ve been in lockdown down, had our movements restricted, not been able to go abroad for holidays, not been able to see loved ones or go out for our regular meals and coffees.

I usually say it out loud when the thing I want in the shop isn’t in stock… as if to announce to the shop worker that it’s not their fault, but it’s covid’s fault they sold out or stock isn’t available.

Being restricted from not seeing family and friends is probably the hardest part of it all for me, yet when restrictions eased a bit I was able to travel and visit some friends and family. The simple things in life to go see and engage with the ones who know me best and the ones I love.

What I haven’t gratefully had yet is actually covid, or if I did, I don’t know about it. It sounds like the health impacts after having covid can be hellish, and it’s something I really don’t want – and also something I’m consciously grateful to have not experienced.

We all know it affects different people differently, from no symptoms at all…. to shortness of breath, and after effects going on for 6 months, lethargy, viral symptoms which come and go repeatedly, to of course…. death.

In about 6 months there have been about 2,500 deaths in Scotland (about 500 per 1 million population)… and 42k in the UK as a whole (about 700 per 1 million population in England).

Lockdown, and last six months has been pretty sh!t, but then like anything in life, it is what you make it. And this is where I think I’ve come out ok – with my deep down characteristic of always seeing the positive when I can. Rose tinted glasses, they work for me.

I was speaking to someone the other day and she was fed up. Fed up of lockdown, fed up of the restrictions, fed up of stupid people not following the restrictions, not doing what she would do, what we have been asked to do for our safety. She was wound up and talking about it, going around in circles, berating herself and this country and the world for the situation we’ve found ourselves in.

I see it a different way – when I get upset about the restrictions or other people not following it, or sometimes when I even just get upset and I have no idea why. I recognise that we’re in such a strange and unprecedented time. Stress levels will be higher, things that were normal to do before have been taken away.

We can’t just pop out to see out friends and family, and the news seems to always about covid and deaths and more possible restrictions here, there and everywhere.

My view on other people misbehaving or not following the restrictions is as follows – people are people. If they don’t do or say as I do, then that’s up to them. It’s disappointing, particularly when so many others are following the roles.

What I do know is that I have pretty much most of the time I have followed the guidance and restrictions, followed FACTS… worn the mask, kept my distance from people, washed my hands, not travelled when travel restrictions were in place. I can’t help or stop what strangers do and there’s no point in letting it wind me up.

All I can do is set an example, or maybe talk to those I’m close to and explain what I’m doing which is inline with the guidance, if they’re not. Do what’s safe and not out others or myself I at risk.

I have a neighbour who is a retired nurse and she’s great at it all… keeping distance, not going into houses, keeping herself to herself. Whereas I have to admit, sometimes I forget, and fall into an automatic way of being before the restrictions. But mostly I remember.

How here’s how I’ve learned to deal with covid and all the other restrictions and stresses of lockdown – to do the following:

1. Recognise this is an odd time and I might feel upset or worried – accept that and know that it’s perfectly normal to feel unsettled. Recognise that you may be stressed, or upset, accept it and try to recharge.

2. Do things that you enjoy / being you joy – for me it’s – cycling, walking, running, drinking coffee, flying my kite, phoning friends and family. Sit in the garden and watch the birdies. For you it might be other things – go do them, once or twice or three times a day.

3. Stop watching the daily government briefings, but catch up in the News (or online). Prevent doom overload, but still get the key points at a set time / when I want to.

4. Do nice things for others – send a birthday card, send some flowers, help someone in their garden, reach out to others, meet them if you can or phone them up for a chat.

5. Note down what you’re grateful for in life. I bet you that the list is probably very very long.

6. Listen to music or an audiobook / podcast / radio programme to get some storytelling or perspective.

7. Write down all the pros and cons, and remember you still have the most important thing, your health. Concentrate on the positives if you can – find the good in life.

8. Remember perspective – remember there are likely many more people out there worse off than you, with health, financial or other concerns. Life may feel tough, or you might be feeling worried, but hopefully in the grand scheme of things they’re good. And remember it’s ok not to be ok – reach out and talk to someone.

9. Focus on positive action and something you haven’t been able to do out of lockdown – like a new fitness routine, or diet or way to get fitter or lose any weight you feel you need to. – or try and practice something new – like coffee art, or colouring in, painting or something you’ve always wanted to try but life got in the way. Practice practice practice and it could come good … or not, like my coffee art. 😂

10. Don’t let worry consume you – recognise it’s happening and stop and reset. Don’t over talk or over dramatise the challenges in life – instead, get a plan on how you’ll either accept them or get over them. Or try instead to think of the positive and nice things you’ll do to get some balance.

11. Recharge your batteries – this all ties into the above points. Take time out to let your body and mind recharge. Get plenty sleep and rest, fun and joy if you can.

12. Be kind to others, and treat them the way you would like to be treated. And be kind to yourself too.

Now some other things happened recently where it hit me that it’s not all just covid…

… life as we know it from before still exists. We’re all still impacted in life by things that are so upsetting and seem so unfair – cancer, dementia, other illnesses, pain, injuries.

All of the other bad things still exist, other diseases, inequities, accidents, injuries… but so do all the other good things too. Children playing and growing up, puppies and kittens, birds and bird song, kite flying, the great outdoors, medicine, colouring in, you name it – the things that give us joy.

I don’t know about you, but it seems so much easier to just get upset at the drop of a hat recently. The other day I got in the car for a m short early morning journey… before I went a run … and there was a piece on which really hit my heart strings. I went from feeling fine and ready to run, to crying uncontrollably in the car.

It all felt very odd, but it all actually made totally sense, as to where I was day to day and I opened up and talked it out with a friend and felt better.

There are a few things getting to me in my life just now… some I won’t go into, and all of them will pass.

The main one which I’m dealing with as positively as I can is my injury. In the grand scheme of things, it’s a very small thing – a hip flexor injury which is preventing me from running. It’s impacting me day to day – but it’s how I think about it which is key to how hard or easy it will be for me:

1. I need to focus on other things, more positive things that I can do to help me recover from the injury and know that I’ll be back running one day. So cycling, foam rolling, massages, rest, sleep, walking. I can get aerobic exercise and endorphins through cycling (and swimming when the pools are open). Running doesn’t need to be the be all and end all.

2. Try not to be down about not being able to run – some people aren’t able to run, or choose not to run, and they’re fine. Know that you’ll be back doing it when you’re better. It might take a month, or three or six, but you’ll get there.

3. Focus on recovery, and what you can do to fix it. Don’t be silly, do try to run before you can walk. Take rest and recovery when you need it. Manage any pain, and get medical or professional advice on how to make it better.

4. Know that there are people much worse off than you, and apart from this you’re in good health. Be grateful for your health, and try to remain positive.

5. Recognise if you’re falling into a trap of being sad about it, and talk to people about how you feel.

6. Know that you’ve been through and got through worse before… a broken leg, an injured IT band, personal challenges. This too will pass.

We all go through tough bits in life, and when we get through them, sometimes it’s those challenges and how we deal with them which make us who we are. They build our resilience and strength up so we can deal with anything else life throws at us in the future.

Whatever challenges life throws at us, they can be tough or a shock at the time, but we usually get through the bad times, just as we enjoy the good times. If we can train our brains to be more positive and not worry, and recognise when our brain is working against us with negative or worrying thoughts, then it can lead to being able to deal with the challenges better.

Finally, here’s my tips if you’re feeling a little stressed, unsettled or upset or worried:

– Recognise and accept your stress, upset and battery levels and remember to recharge them.

– Your mind is a special thing too, and how you think can make a real difference to your life and the way you see things – reframe it if you need to, to try to make it better if you can. Less catastrophising, more positive thinking and action. Less of an ordeal, more of an adventure!

– Know that this will pass, and try to think of the positives, instead of going over and over the challenges and worries.

– Go easy on yourself and do things you enjoy, that bring you joy. Fun, smiles, happiness.

– Talk to others, it’s ok not to be ok, and it’s good to get it out and see other perspectives. Be nice to others too – you never know what others are going through.

– Remember how special you and life and being able to connect with other is. Look at your children, or the things that your proud of, and smile.

Take the ups with the downs, and learn and live as you go.

And if you’re struggling and why not speak to someone – do it – why not phone a friend, or call the Samaritans on 116 123, or the charity MIND 24 HIIT helpline on 0300 123 3393.

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