Who Knows Where The Time Goes?

July 20, 2016

_MMP9811

I’ll openly admit that, occasionally, writing a chapter of this blog has been valuable in helping me come to terms with something. This episode is one of those. My blog posts all have titles with connections to my music collection. This time Sandy Denny has given me words where, to be honest, I just have sorrow. Two days ago as I write this, we buried the great Alasdair Ross. He died two weeks ago.

The title is appropriate to this blog of reminiscences, because I’ve know Alasdair since 1975 which is, it pains me to accept, more than forty years ago. To many of us who knew him, I think it’s no exaggeration to say that he was “the athlete’s athlete”. He’d have simply smiled and changed the subject if anyone had ever said that to him, of course.

I used to race Alasdair fairly frequently during the mid 1970s. We’d usually be in the same sprints at Southern League fixtures. His dominance was well-established. I was two years his junior and yet another of the young upstarts snapping at his heels. In my attic, I still have a few copies of Athletics Weekly from those days, which list us together in the results. I remember the collective pleasure the sprinter boys shared back then, when Alasdair won a Scotland vest. I fully expected he’d be selected for Commonwealth Games or something. It didn’t happen, though.

Around the time that bad damage to my back ended my athletics career (or so I thought!), Alasdair also quit the track. He spent several years concentrating on growing his business interests and bringing up his family. At both he was once more a huge success. We also lost touch.

Fast forward sixteen or so years and I was falteringly making a return as a sprinter in Masters athletics. I knew almost no one. My erstwhile contemporaries had moved on to other things and/or long ago given up the track. I turned up to race at the Southern Counties Masters Championships in my first year back, and caught a glimpse of a face I thought I knew. Good grief, it was Alasdair!

He’d been racing again, as a Master, for some six or so years by this time. I didn’t know it then, but soon found out, that he was already greatly respected as a champion over 100, 200 and 400 metres, with a string of individual and relay medals to his name.

That meeting was now nearly seventeen years ago. In the intervening time, we enjoyed much trackside camaraderie, and raced each other often in local, national and international events. I’m proud to say we won relay gold together in the European Masters Indoors in Torun, Poland in 2015 and again later that year at the World Masters Championships in Lyon. And it didn’t take long for me to confirm from my own archives that when we raced each other in individual events, I never once beat him. Ever.

One of my favourite photos (below) shows me with the other relay guys on the Lyon podium with our medals. I’m letting my delight show just a bit (ok, just a lot), and Alasdair is standing there on my left, with a quiet look of satisfaction at a job well done. Little did any of us know this was the last occasion any of us would race with him.

_MMP2398

I cherish the memory of sitting with Alasdair and reminiscing, at a small evening gathering in London, just before Christmas 2015. He told me that he was still training, but had recently moved to a gluten-free diet on account of some digestive problems. Nothing unusual about that amongst very health-conscious older athletes, of course. Looking back, I assume that was actually around the start of what, by a couple of months later, had been diagnosed as pancreatic cancer. I don’t think he had any inkling it was something so serious, at the time of that event.

I was warming up for the 60 metres final at the British Masters Indoor Championships in early March this year when Simon Barrett told me Alastair had spoken to him a few days earlier, and shared the news he had a serious and aggressive form of cancer. However emotionally resilient people might believe we athletes can be, I had to go and find somewhere quiet to compose myself after hearing that. Love and respect for the absent Alasdair abounded at those Championships. I won that 60 metres final and e-mailed him to stress that I had, of course, only “borrowed” the title. That was how I saw it, despite what people had told me about cancers of the pancreas.

It was also Simon who broke the news to me on 4 July, that Alasdair had died earlier that morning. I, like many others I’ve spoken to, thought we’d got ourselves prepared for the probably inevitable bad news. We’d been hearing hearing snippets about Alasdair’s steady decline, and the tender care he was receiving from the Phyllis Tuckwell Hospice in Farnham. Nothing prepares you, though, and I was choked by the news.

As I write this, today’s Wednesday. Alasdair’s funeral was on Monday. It was a very special occasion, which blended family and sporting and other friends perfectly. His coffin was brought into the church to the accompaniment of the theme from Chariots of Fire played as a slow air on the oboe. The tears welled up. That was genius. And it must have been so hard for Alasdair’s father to have been there at his son’s funeral.

Many of Alasdair's Masters Athletics contemporaries, gathered at his funeral

Many of Alasdair’s Masters Athletics contemporaries, gathered at his funeral

Alasdair has been buried in the charming churchyard of St Lawrence Church, Seale, Surrey. It’s somewhere I’m, sure I shall be visiting again in future, to share a few thoughts with him.

Go well, my friend. After all, you always did!

If you’re reading this and you knew Alasdair too, one of his wishes was that donations be made to the Phyllis Tuckwell Hospice or to the family charity Victoria’s Promise

Got your Number

June 14, 2016

Apologies. My last full blog here anticipated the start of my summer track season and was, as much as anything, a piece of therapy to help me get my head in gear. I’d just pulled out from my scheduled first race of the year owing to a niggling injury, and I had no idea where things would head next.

Well, I’m glad to say they quickly got back on track, as it were. My back is sorted for now, and the vertigo hasn’t returned. Since then, I’ve raced five times. Well, four really. One was last leg of a sprint relay. We were so far behind when I got the baton that it was just a fast solo run for the match points.

Earlier that evening I’d run a reasonably satisfactory 100 metres. Such are my Club’s team problems at the moment that I had to race in a lower age group, for fourth place. I’d have won my own age group’s race by a street, but our athlete in that race would not have done so well against the youngsters, so we applied some team tactics.

My race time was very similar to my first outing over 100 metres a year ago, and it posted me at equal second place on my UK age group rankings. A reasonable place to start. A couple of weeks later, I raced two 100 metres events in an evening. Both were faster, and I’ve ended up a clear second place on the rankings. I’ve also run, and won, a 200 metres race, the time from which puts me third on the UK age rankings for outdoor competition this year.

At this time of year, I find it useful to process my race times through an age-graded score calculator. Age grading, (sometimes called age-weighting) is something I’d never heard of before entering the ranks of Masters athletics. It’s basically a way to compare any result in an event at a given age, against a result in the same event by someone of a different age. Some age-graded calculators also have the facility to compare men’s and women’s results on a statistically even footing. There are quite a few variations on the calculation tables around, and they get updated every few years. There are also a set of tables dealing with road running events etc. Age graded percentages are a regular feature of the weekly results from Parkruns, for example.

I’m not going to link to any particular calculator from this blog, but a quick web search for something like “Age graded calculator for runners” will show several. Some have some pretty sophisticated maths behind them.

I’ve been using age-graded calculations for several years. A calculator that allows you to enter your precise age, as opposed to, say, just your five year Masters age group, is a really useful tool to help chart annual progress. It goes like this: “If I ran xx.yy aged 60 for 100 metres, is my time of xx.yy aged 61 a better time or worse?” It may be a slower time on the clock, but as I’m a year older, some decline might be expected. Have I a) declined, in age-graded terms, b) stayed about the same, or c) got faster, in age-graded terms?

Overall, I’ve been one of those athletes who, as my Masters career has progressed, has improved his year-on year age-graded score every year. Age-grading has revealed that my best event (that is, consistently my highest age-graded score) is 60 metres indoors. Aged 52 in 2006, by best race gave me a score of 95.11%. My best time in the 2016 indoor season, ten years older, gives me a result of 97.08%.

That is to say, the calculations enable me to compare results 10 years apart, even though the more recent result is 0.37 of a second slower than the 2006 figure. I’ve got slower against the clock, but the tables tell me that statistically, I’ve improved. And what’s more, I’ve improved from an already high score. Very generally speaking, an age-graded score of above 94% is likely to indicate something close to a world class performance. I’m quite chuffed to be up above 97% for my best event!

Age-grading allows all kinds of calculations to be made. Traditionally in the UK, age group rankings in any event are based just on the time the athletes run. Thus, there is no age-weighting in favour of an athlete who might be in the same Masters five-year age category as the person with the fastest time in that category for the event concerned, but is maybe several years older. This might not matter too much between two athletes ages, say, 35 and 39, but between an athlete aged 75 and one aged 79, the issue is far more significant, for example.

Such are the games age-grading allows you to play, that I can calculate what my 100 metres or 200 metres time would need to be to give a 97.08% age-graded score. An intersting way to set targets and measure potential.

In some countries, age-graded percentages are taken sufficiently seriously that medals in national championships are based on them. Thus, an athlete who didn’t actually win a race in his/her age category, might win gold based on having a faster age-graded time than the younger, actual winner! Unsurprisingly, there are mixed views about age-graded scores being used in this way.

Nevertheless, as a training monitoring tool, they are really useful.

See me….

June 14, 2016

I write two blogs. This one you’re reading now is mostly about what it’s like to be an older athlete. The other is an occasional essay about my photographic work. Their subject matter doesn’t often overlap, but it occurred to me that this posting, which I wrote several weeks ago, ought also to be linked here, so that readers of both blogs can see it.

Now done. Enjoy.

“And When They Were Down, They Were Down…”

May 12, 2016

I think I ended my last blog here a month or so back on an optimistic note, looking forward to a few weeks of steady training before the summer track season began. As they say, the best laid plans of mice and men.… Or, more prosaically, in an old jewish joke: “Q. How do you make God laugh? A. Tell him your plans.”

It’s all gone a bit pear-shaped since then. I put in a few hard training sessions after I got back from the European Masters in Ancona, and felt pretty satisfied at what I was achieving. Then, on a Monday morning after one of those hard outings the afternoon before, I bent to pick up some keys off the stairs and: bingo! My back clicked, I felt the once-familiar shooting pain from my left SI joint and within less than a minute, my back and upper parts were going into muscular spasm. What hurt as much was that this was all totally unexpected. I’d had no warning signs or anything.

The acknowledged “first aid” in cases like mine is to walk. I walked for twenty minutes and things began to loosen up. I walked for twenty minutes more and much had returned to “normal”, save for a sharp pain directly around my left SI joint, radiating into my lower back and buttock. I’m not much of one for pain-killers these days. I spent far too long on the serious ones twenty five to thirty years ago when I originally wrecked my back. However, I allowed a regular daily dose to numb me for a few days until a (thankfully) pre-arranged chiropractic appointment arrived.

The symptoms were diagnosed as muscular, not skeletal, which was a relief. There’s a lot of self-care one can do with muscle that doesn’t apply to bone and underlying structure. Cue lots of gentle stretching and mobilisation, and a regular regime of walks and attention to good posture.

“Proper” training was severely compromised, however, but the day of my first outdoor races of the summer drew inexorably closer. Thus it was, on a damp but humid evening that I was to be found jogging slowly around the track at Canterbury, trying to feel like I was getting ready to race. Nothing seemed to be firing properly. I put my spikes on to see what a few faster strides would feel like, and simply could not lift my knees into anything like a sprint. No way could I race. I made my apologies to my team manager and, for the first time ever in my track career, I packed up and simply walked away.

I felt black and bleak driving home, to be honest. Next morning, I felt stiff and awkward, but more frustrated than anything. And then, somewhat out of the blue, that afternoon I was hit by a major vertigo attack. I’ve had these on and off for quite a few years. The cause is benign. Spending too long with my eyes tracking around a large computer screen is often a trigger. I’d been doing a lot of file editing etc on the computer, and this had presumably set things off. Two hours lying down in a completely dark room is quite therapeutic, not just for my vertigo, either.

I’m writing this two days later. I’ve concluded that I may, or may not, have some semblance of a track season this summer. I’m currently fairly indifferent either way at the moment. There’s nothing for me to fix on as a target this year. I’d never planned on going to the World Masters Championships in Perth, Australia, in the late autumn, and I had already resolved to miss the correspondingly quite late British Masters Championships in September this year, because they clash with my holiday plans. It begins to look like any outdoor season I may have will cover June and July. There’s never much on in August anyway.

So what, he says thinking aloud, is the point of hurrying, putting my back to the test before it might be ready etc, all for a few events over a period of two months? I don’t know the answer yet. This blog is part of my therapy.

Back There Again

April 10, 2016

This blog is overdue, but I wanted to hold off writing it until I had some idea of “the way ahead” for me over the next few weeks and months. Tough. I’m still working that out, but the dust will have grown thick on the latest news, and memory will have failed me even more, if I don’t post it now.

As I write, I’m a week back from the European Masters Indoor Championships in Ancona, on Italy’s Adriatic coast. I raced there back in March 2009, when they hosted an earlier European Championships, and I had good memories of the place and the stadium. I made it to my first ever European final back then (at 200m), and we won a silver medal in the 4x200m relay, losing out to the German squad.

My build-up for Ancona this time had been about as good as I could have asked for. Four championship races at 60 metres in the UK, resulting in four wins, including my first British title. I’d run five 200m races, with just one win, but I thought things were coming together nicely.

Championships like the European Masters are tough events. A few years back, to reduce costs, they lopped a day off the overall programme of events, and crammed everything into six days. This year, I raced on four of those six days, racing six times in all. On top of that, I was part of the media crew, working on the track with my camera for Athletics Weekly and others. That was an option, of course. I could have said no, and on the day that the 800m finals were timetables (and lasted) until 11pm, I began to wish I had, especially as it was a day on which I’d raced twice at 200 m earlier on.

I’d been pleased with my 60 metres race times leading up to Ancona. In the British Masters, I’d raced what I’d already mentally set as my benchmark time for the Ancona heats – that’s to say, the time I thought I could run, and that I thought would get me a semifinal place. So, colour me rather pleased when I ran more than a tenth of a second faster, winning my heat, and recording the fastest 60 metres I’ve run since March 2010. Back then, the time won me the Belgian Masters championship. I wasn’t a well person then, either. I was diagnosed with clinical depression a few days afterwards. It was bittersweet in Ancona, realising where I have been in the intervening years, and wondering at matching the Belgian time all of six years later.

I had better draw a veil over the Ancona 60 metres semifinal. I clearly fell asleep on the blocks. I have only hazy recollection of my preparation, and didn’t run my own race. I scraped in to the final as the second of two fastest losers. I’d expected to run faster than in my heat, but I was nearly two tenths of a second slower. Happy to say, however, the final was altogether different. We knew the race would be close for 2nd to 8th place. And it was. The photo below, by the official stadium photographers, shows most of us looking at each other, not really knowing who had finished where. A single one hundredth of a second covered 4th, 5th and 6th places. I got 6th, but I’m happy with it, knowing how close it all was. My time was identical to what had got me 5th place in the 60 metres final in Torun a year previously. This time, I’ll take 6th in Europe. As I write, my heat time also gives me tenth ranking in the world for my age category. Yeah.

31672 copy

At this time of year, I usually find I’m juggling satisfaction at being fast but perhaps not all that fit, which suits 60 metres, with a need to be fit at the expense of perhaps a little speed, needed in order to survive the rounds of 200m races at a championships. I was surprised to run a slow 200m heat in Ancona, and had a battle royal to grab second place in order to qualify safely for the semifinal. The semi, later that same day, was my fifth race in three days, and it showed. I stumbled coming off the final bend, for reasons still unclear, and failed to trouble the final.

I like relay racing. Our squad was depleted a little this year while our German opponents were at very full strength. A silver medal was always the height of our ambitions really, barring accidents, and silver it indeed was.

Upon arriving home, I was, frankly, completely knackered. I’ve come home from some championships in the past carrying a bad cold or flu. I didn’t catch anything this time – my wife did, however, and I felt my turn would be next (happily not, as I write!) It was good to hear Jesper, my chiropractor, declare me in “pretty good shape” when I saw him three days after getting home, though I can’t say it felt like it!

The sketch plan for the weeks after Ancona had included a return to some fairly intensive basic strength training. My one training session to date found me listless and rather negative. Work commitments have conspired to mean that, apart from that session, I have my first week home free of activity. I think that may be a blessing in disguise.

My title, as ever, comes from my huge music collection. It’s the title of an obscure track from and obscure album by Dave Lambert, of the Strawbs, working solo. It fits the subject-matter, though!

Perspectives

March 14, 2016

Those of you who read this blog regularly will know (and the rest of you can read a few earlier ones and find out) that I write this stuff as I see it, from the heart. This one is going to be a hard one for me to write. Let me tell you the tale of the British Masters Indoor Championships 2016 and you will see why, I hope.

I was cautious in my last blog here, but inwardly optimistic, because I knew I was going really well on the track, particularly at the 60 metres event. A little less so at 200 metres, but that always takes me most of the indoor track season to get into my best form. Possibly why I usually surprise myself (and others!) at season-ending European or World Indoor Championships. Well, I arrived at the British Masters Indoors this year unbeaten over 60 metres, with the top three times in my age group rankings for 2016, and already running times close to those I was putting in at last year’s European Masters Championships. My attention to core strength training in the winter seemed to be paying off. OK, it might have been showing that my hip flexor tendons were/are going to be the next “weak link in the chain”, but I was at least keeping real problems and pain at bay.

A few of my main rivals were not racing. John and Steve were hurt, and Al, I assumed, was having the winter off before coming back strong in the summer. I recalled he’d done things like that before. I’m frequently on record as saying that you can, when all is said and done, only race those who turn up on the line at the start.

We were timetabled to have qualifying heats just after 10.30 and a final about two hours later. I warmed up carefully, but, believing I’d be running again after the first race, held a bit back, because I’d be warming up a second time, later on. So I thought. Then, when we reported for the race, we found that a couple of entrants were not going to race after all. We were still too numerous for one race, given the sprint track only has seven lanes at Lee Valley. We had to hang about while we were re-seeded into a “B” Final and an “A” Final. Hanging about like that is never good. You cool down from warm-up very quickly.

So, before long, I was behind my blocks and ready to race in the “A” Race, for the fastest athletes on recent performances. Total, tunnel-like focus; rituals and routines all accomplished. The gun went. I went. I flew. I won.

This was my first ever individual British Masters Championships win, on my eleventh time of trying. I’d had a silver medal before, and several bronzes, but this was the big one. Gold, and British Champion. I was, of course, pleased, but there was a shadow that I know affected all of us who ran, and herein lies my difficulty.

While I was warming up, an hour or so before, a friend had told me that my long time running friend and rival, Al, had the previous week been diagnosed with pancreatic cancer. So that was where he was – not taking the winter off by choice, but beginning chemotherapy. I admit that, on hearing this, I had to break off from warm-up, and go and sit in a corner and recompose myself for a bit.

I have few records of my very early track racing career at home, because much got ruined in a flood where I once lived. However, I do have some copies of Athletics Weekly magazine from 1975 and 1976 that show Al and I raced each other back then in Britain’s Southern League. He beat me each time, and has beaten me on every outing as a Master since my return to serious racing eleven years ago.

Given that, there’s an obvious question relating to last Saturday’s race. I’m not going to ask it, because Al needs now to turn his sporting excellence to beating his illness. In that, I wish him every possible success.

“Perspectives” is a song by Leon Rosselson. It asks some tough questions.

Anniversary

February 29, 2016

The title is a little known song by Al Stewart, but the title serves as a simple introduction to a significant 10th birthday. Almost exactly ten years ago, I raced in my first British Masters Indoor Championships. It was in Cardiff, and I won a 60 metres bronze medal. Those days just precede my earliest blogs, which began a year later.

I’d been racing in a few local indoor sprint events around London prior to that event, but to the close-knit Masters athletics family I was a complete unknown. It was, it seems, unusual for a 51 year old athlete to appear out of the woodwork and win a medal. Sound of a few noses being put out of joint! I’d also entered for the World Masters Indoor Championships, in Linz, Austria a few weeks later. There, I made it into two semi-finals and into the 4x200m relay squad that won a silver medal. I didn’t think that was a bad record for a new boy.

What seems strange is that it is “only” ten years ago. It really does seem like so much longer. Since that good start, my life has been inextricably linked with Masters athletics. I’ve had the joys of great friendships, European and World gold medals – usually in the company of some of my firmest friends. I’ve had the agony of clinical depression, for which the pressures and expectations from training and racing bear a fair slice of blame. I’ve had the fun and immense hard work of being photographer at local, national, european and world track and field events. And above all, I’ve met, raced and worked with some of the best people around.

And I am still doing so, in case you felt this blog was beginning to sound like a resignation speech!

My 2016 indoor track season is three weeks old this year, as I write. That’s three consecutive weekends of final preparation and racing. I now have a weekend off coming up, then the British Masters Championships. One more weekend off, and then I’m away to Ancona in Italy, for the European Masters Championships. I’m looking forward to that in particular. Ancona hosted the European Masters Indoors in 2009, and I have fond memories of that event.

Reflecting on the last three weeks, and the seven races I’ve run over that time, my “score” is five wins, one second, and one third. OK, one of the wins was in a relay, but it was still a good run. I’ve absolutely no reason at this stage to have the slightest regrets about the tough winter of training I put myself through, either. My three favourite wins recently have been in 60 metres sprints. I’m running fast, feeling strong and stable. I want to be faster still for the British Masters and faster than that for the Europeans. I need a few days off to recover from the three races I took part in yesterday, which left me feeling very sore. Massage today has helped, I think, as will a chiropractor visit scheduled for later this week.

So, regard this as an interim blog, reporting on “work in progress”. More to come.

One in a Million

January 21, 2016

I love coincidences. Some people tell me there’s no such thing and that it’s all “fate” or something like that. I’m agnostic enough these days to dismiss that. I just revel in the sheer wonderment of unexpected things happening to me.

There was a time I wasn’t a sprinter. I’d been a good one, then I had quite a bad accident and had trouble even walking properly for a while. I had several spells in traction to help alleviate damage to my spine, and resigned myself, at age 29, to a life without sport. A few years of intensive osteopathy care got me stable, but more than that, my osteos did their damnedest to encourage me to get back into some kind of gym-based fitness regime. I’d progressed as far as some easy mountain walking and scrambling, and even a bit of real rock-climbing with only occasional setbacks, but running seemed a pipe-dream still.

That changed when a good friend, a work colleague of my wife, invited me to go jogging with him. He was a busy hospital consultant, fully fifteen years or more my senior. As I later found, had he had a competitive streak, Alan could have been very successful indeed at 10k and above. He’d started a little jogging group that met up initially in a church hall, before setting out for about an hour around the local streets. I’d jog to Alan’s house, we’d jog to the hall, take our group (beginners, aged 20-50) on a run, then Alan and I would run home again. Regularly, once a week.

To begin with, it was hell for me. Physiologically, I am in no way a distance runner, and I went through agonies on our return home runs, which included the road up quite a steep hill. This became the point that Alan would challenge me. “Come on sprinter boy, see if you can beat the old man!” Distance runner maybe not, but my misfortunes had in no way dimmed the competitive spark in me.

Fast forward some months, and I was amazed to be training nearly every day, covering five or six miles near home each time, and longer at the weekend. All weathers, and Christmas Day too. Alan entered us for numerous 10k and half marathon events, and we ran together as training partners as often as our work commitments would allow. He always beat me hollow. Our next target was the 1994 London Marathon.

I’d always had a hankering to do a full marathon in my 40th year, and we began to get in some good training. I began to suffer with my back, however, and then one day, Alan told me that he’d developed anaemia. Him a medical man, too. He’d got it badly. Running was banned. I ran alone for a while, but lost interest as opportunities to spend decent chunks of time in the mountains came my way. Alan and I remained friends, but saw each other increasingly seldom. Then hardly at all.

This blog is one of two I write. The other is here, and tells a few stories about “my life through the lens” – stuff connected to my photography etc. If you’ve read any of these blogs, you’ll know that for some while I’ve been working on a project connected with the Medway Valley, near to where I now live. I guess I am a pretty successful Masters sprinter these days, and I train hard. In March it will be ten years since the first time I entered national and international standard Masters competition. However, apart from now being my chosen profession, getting out and about with a camera on non-training days is a great relaxation, and gives me tremendous head-space.

Today (as I write, on a fiercely frosty January day) was a day I could not miss out on. The air was completely still, the River Medway flat calm, and the air temperature well below freezing. I was out early, and the sun had not long risen.

I reached a wide, flat part of the area I walk through, where there is really not much to photograph. It’s popular with dog walkers and the occasional runner. The jogger shuffling along the river path towards me immediately seemed a familiar figure. You’re ahead of me, Reader, by now, I’m sure. It was Alan.

I’m not sure who was the more surprised of the two of us. My estimate is that he’s in his mid to late 70s now, but, to me, unmistakable. Of course, given his exertions, and the desperate air temperature, we had all of about two minutes to chat.

Then he was gone. The man who probably did more than anyone else to pull me through recovery and help me stay an athlete, at least in mind some of the time, if not also in body. It was like meeting a ghost from my past. My head is still spinning from the coincidence.

This blog’s title comes from a Chris Wood song of the same name . Do listen. It breaks me up every time.

You Can’t Lose What you Ain’t Never Had

January 5, 2016

So sings the great blues legend Muddy Waters on one of the best live concert albums in my music collection. Relevant to this blog this time is that what I “ain’t never had” is core strength or flexible hamstrings. Both of these weaknesses have been very much under the spotlight in the weeks since I last blogged here.

When last we met, I had just added a session of “one to one” personal training to my weekly schedule. The rationale etc for this is in the previous blog, so I’ll not repeat myself here. We’re now coming up to session eight of a planned unit of ten sessions -three to go- and it’s a good time to reflect.

Guy, my trainer, was determined to give me good value for money, right from our first exploratory sessions. These are on top of my other training, so they were always going to be tough for me. I’ve had to adopt an “eight day week” properly to accommodate everything. It was the only solution if I was to have any hope of resting properly between sessions. It quickly showed that I had very weak core muscles in certain respects, and rubbish hamstrings. As I’ve already alluded, this wasn’t a surprise. I have a 30 year history of chronic back problems after serious damage in my early 30’s. Two particular victims of many years spent trying to protect a weak spine are my abdominal core muscles and short tendons in the backs of my thighs.

Guy and I had the benefit, almost from the outset, of the results of a Selective Functional Movement Assessment I’d undertaken with my chiropractor back in September. These reinforced focus on the weak areas, and Jesper had very usefully converted some of the findings into corresponding remedial exercises.

I think I’ve also mentioned here before that I am a perpetual victim of Delayed Onset Muscle Soreness (DOMS) when I shine the training spotlight on seldom trained areas, or I work particularly hard in training. DOMS is well catalogued. Mine is the classic variety: no symptoms for most of the day after a session, but agony from about 36 hours after one, occasionally then lasting for a full day. There are many theories about cause, but very few about dealing with the resultant decrepitude. Massage and stretching are widely acknowledged to have no effect. Of course, my weekly training pattern of pretty much one day “on” followed by one day “off” means that DOMSdays were falling on the day of my next training session. By moving my training focus around a bit, I’ve usually managed to work around the worst – eg when DOMS from legs-specific work strikes, it gets followed by upper body work two days later, etc. I’ve had to stay imaginative and prepared to shuffle my sessions about a bit at short notice when DOMS has struck particularly badly.

Where even this flexible approach falls down for me is that significant DOMS in my core muscles puts the mockers on almost anything I try to do when it strikes! A bit of trial and error has shown ways to keep fully functioning, I’m glad to say, but at the risk of over-use injury. Variety really is the spice of life! And believe me, I have suffered every agony of DOMS in my abdominal and core muscles.

The next big step is to begin to convert the (mainly) strength work I’ve added to this winter’s routine into something particularly sprint-specific. That might sound strange, but the routines of a 61 year-old sprinter are not the same as those of a younger athlete, of course. I call this my “getting lighter on my feet” time of year. The only fly in the ointment at present is that just before my short Christmas break, I picked up a small hip flexor tear on my right side. Excessive weights and repetitions on over-tired, DOMS-afflicted muscles were the cause, I think. Some bruising is coming out, but I think my ten day lay-off over Christmas came just at the right time for recovery purposes. With the start of indoor competition only just over a month away now, the motto is definitely going to be “carefully does it” for the next few weeks.

Time To Ring Some Changes

November 8, 2015

Take your eye off the ball, and suddenly three months passes, eh? Sorry, I ought to have updated this blog since August.

Sometimes, I think it’s easy to forget a job like that if you’ve nothing burning inside you to say. That was rather how it was for me in September. With the (successful) 2015 season over and now just a collection or mostly pleasant memories, I knuckled down to winter training, pretty much along the lines I’d hoped for when I sat down and sketched it out. I think I may even have drafted a blog at that point, though I’m damned if I can remember for sure, and certainly can’t find it anywhere. Age, I guess.

I didn’t have any competition scheduled after the World Masters in Lyon. I could have scuttled around chasing up a few low-grade open meetings and stuff in early September, but after a bit of thought (not much, to be honest!) I opted for a couple of weeks of good rest, and an early start to winter training. I don’t recall the rest phase being especially good, but I fitted quickly back into my routines when it ended. As usual, I think I’d finished the track season “fast but maybe not all that fit” (by my own expectations). That’s usual, and is mirrored by my typical season starting with me feeling “fit but not fast”.

What I did achieve was about three weeks of quite high quality basic training. I has a couple of weeks of holiday coming up at the start of October, so I pushed it quite hard, knowing I’d get a break quite soon. As is so often the case, the main focus was learning the lessons from 2015’s track season, and looking ahead to the needs of next year. A year older, but a year wiser, maybe?

One thing I did resolve to do was to bring in an outside view on what I was doing, and how well, or otherwise, I was doing it. Coincidentally, my superb chiropractor, Jesper, offered me an SFMA – a Selective Functional Movement Assessment. We were both surprised we’d not been through this before. At time of blogging this, I’m awaiting the results and recommendations. It was certainly thorough. I also spoke to one of the longer-serving Personal Trainers at the gym I use; someone I’ve observed working with a wide range of clients over the years, and whose reputation was extremely good.

Guy and I discussed where I was at, and what I thought would suit me best via ten personal training sessions mixed in with my winter training, roughly at the frequency of one a week. Basically, I was looking for someone who was going to:

* assess where I was, (eg was I kidding myself?)
* assess what would work well and push me, (easy otherwise just to do the comfortable & familiar)
* observe me closely in those tailored workouts (to see the things I can’t, etc)
* help me set some expectations and then meet them, (easy to “drift” without expectations)
* assess where I needed to go on to next.

Well, we’ve begun. The first session was a week ago, and I think I’ve nearly recovered from it! Guy certainly has high expectations of and for me. I think I worked at 101% in order to meet them. 24 hours later, I realised that some of the initial strength tests we did to help benchmark performance may have set off problems in my ever-dodgy left shoulder. Several days later, that sadly seems to be the case. Fortunately, those tests are not part of every session.

Focus at this point is core strength and developing a basis for better explosive power. I have fast reactions, that get me out of the starting blocks well, for example, but do I have the power to exploit that lead? Some experiences from 2015 would suggest not. We hope to go on to looking at the kind of exercises that will help me improve my plyometric strength. I have good leg “turnover” for example, but can I improve stride length, rebound, etc?

It’s already clear I’ll be fitting the rest of my training around this once a week blitz on my body. My plan had originally been for it to be the other way around, but it’s equally clear, for example, that the session that follows two days after “the big one” will need to include a recuperative element – I suffer from DOMS, don’t forget. Similarly, I don’t want to burn out core musceles etc a couple of days before a session with Guy either. However, that won’t be rocket science, just a case of finding the right order of sessions for the eight-day cycle I’m following, and ensure I still put in sessions that are overall fitness-specific, speed specific and that attend to the mental and technical aspects of what I do.

Interesting times. eh?

(Should you be interested, this blog’s title is from my favourites The Albion Band.)


Follow

Get every new post delivered to your Inbox.

Join 679 other followers