Malta: Living on the Edge of Europe » Sports

Week 15 of 34 – A weaker week

Sandro — Sun, 05 Feb 2012 23:05:56 +0000

Does the title of this week’s post seem uninspired, seeing that it’s almost the same as last week’s? The reality is that this has been the poorest 7-day period to date. Having completed only two sessions is bad enough but even worse is my failure to do any of the key workouts: hills, speed and long run. Admittedly I was feeling poorly with flu-like symptoms siphoning off my energy supply. As any of you athletes know, the temptation to force a reluctant body into action is always there but a recurring elevated resting heart rate confirmed my physical sensations; going head to head with common sense would have been counter-productive. At least I now know why week 14 was so disappointing – the body was already busy trying to fight off the virus.
Unfortunately these let downs are par for the course but thankfully there is still plenty of time to get back into stride for the 0 – 3000metres Etna marathon challenge since I’m not quite half-way there yet. And to cheer me up, I concluded the week with the proverbial silver lining – a 15km trail run taking me to the cliff edge of Ras il-Wahx.

Training hours: 4 / Weight: 70.9kgs / Body fat: 12.4% / Muscle mass: 69.4% / Water: 57.6% / Bone mass: 3.0 / Resting heart rate: 50

Safe cycling: a guide

Sandro — Fri, 03 Feb 2012 19:51:49 +0000

Safe cycling: A guide

Avoid lorries

Never wait between the kerb and a lorry at a junction. If the lorry turns left, the driver may not see you. Stay well behind or, preferably, in front, where you can be seen.

Stay clear of the kerb

The kerb is not your friend. Ride clear of it so that drivers steer around you. Hugging the pavement invites them to try and scrape past.

Show your face

Looking at drivers at junctions helps them to view you as a fellow road user they would rather not run over. Do the same to vehicles on your tail.

Use your neck

Learn how to look over your shoulder without wobbling and do so regularly – particularly before making a manoeuvre, when you should also stick out an arm.

Obey the code

Some may argue that it is safer, say, to jump a red light than wait in a lorry’s shadow but egregious violations endanger you and harm the image of cyclists.

Overtake buses

If you’re approaching a bus at a stop, look over your shoulder, and move to overtake. If you can’t, wait behind the bus. Never undertake.

Be bright

It’s more important to show your face and position yourself well, but bright clothing, strong lights and reflectors will help you get noticed.

Plan your route

It stands to reason that you’re probably more vulnerable in three lanes of traffic doing 40mph than on a residential side street.

Find a friend

If you’re a new or lapsed cyclist, venture out with a more experienced friend. Keep a good distance behind and watch. Then let them follow you and take their advice.

These tips are taken from The Independent. For the full article, please go to - The ‘ghost bike’ revolt: Families demand action on cyclist deaths

Do what you love

Sandro — Tue, 31 Jan 2012 11:00:49 +0000

www.youtube.com/watch?v=QDmt_t6umoY

Week 14 of 34 – A weak week

Sandro — Sun, 29 Jan 2012 23:05:38 +0000

Sometimes an easy week doesn’t reinvigorate the body enough to deal with an increased work load. Sometimes the best of intentions cannot quite overcome a dip in motivation. Sometimes the planned week of work turns out to be a much weaker version of that that had been intended.

Since I began my preparation for the Etna marathon, this has turned out to be the most disappointing 7 days for a plethora of reasons:

Heart rate – resting and active – has been on the rise
Cold, hunger and sleepiness prevented me from doing my second session of the day
Pains and cramps in places that the body never suffered before interfered with my running gait
Difficulty in finding a comfortable pace, even during a bog-standard run

There, I’ve enumerated the problems that beset me. Now my job is to find the cause or causes.

Training hours: 7 / Weight: 70.9kgs / Body fat: 12.3% / Muscle mass: 69.5% / Water: 57.7% / Bone mass: 3.0 / Resting heart rate: 50

Week 13 of 34 – Every 4th week

Sandro — Sun, 22 Jan 2012 23:05:27 +0000

Every 4th week is one with a reduced training load and so it was this week – fewer and shorter training sessions. Besides giving my body time to recover from the incessant pounding of the streets and (less frequently now) trails, it allows me to reconnect with a world outside running. It was fun to meet friends for backgammon and go to the cinema again while not having to be in bed by 8.30pm. The wake-up time of 4.40am is a different matter though. That has been absorbed into my DNA so whether it’s the weekend or a day off, my eyes open to the darkness of the hour. I can sometimes force myself back to sleep but the night would have been interrupted nonetheless.

Overall a quiet week but with a curious heart rate anomaly. Although the resting heart rate has remained under the 50bpm mark, the active heart rate was somewhat higher than usual. This happened during the steady runs and also the speed sessions. I can only presume the climatic conditions played a part, such as a strong head wind or elevated humidity. Let’s see how it goes next week.

Training hours: 7 / Weight: 70.6kgs / Body fat: 12.1% / Muscle mass: 69.6% / Water: 57.9% / Bone mass: 3.0 / Resting heart rate: 47

Week 12 of 34 – A solid week

Sandro — Sun, 15 Jan 2012 23:05:55 +0000

Ten hours worth of training this week, which included days with two training sessions each, makes for a week of solid work. Positive feedback also comes from the aerobic threshold session I did on Friday at 5.30 in the morning; certainly not the ideal time for speed work and neither is the location. Not being much of a track fan, I prefer to jog down to the Pwales road (leading from Xemxija to Ghajn Tuffieha), which conveniently serves as a warm up, and then do the session along the flattest stretch. This has a slight, but none too compromising, incline on the way out. Also, if a wind’s blowing then it’s almost guaranteed to meet me head on during the “up”section. Nonetheless, last Friday’s 3 x 20′ at 150-153bpm were done 20 seconds per kilometre faster than 3 weeks ago.

The week of solid work

Training hours: 10 / Weight: 70.7kgs / Body fat: 12.2% / Muscle mass: 69.6% / Water: 57.8% / Bone mass: 3.0 / Resting heart rate: 47

Week 10 of 34 – It began as it ended

Sandro — Sun, 01 Jan 2012 23:05:24 +0000

Another digit change on the calendar – it’s 2012 – and that’s a good excuse as any to celebrate. Evidence of the partying that went on a couple of hours earlier lies in the pools of puke staining the promenade pavement. No doubt many had been boosting their spirits by imbibing a variety of spirits. I, too, exaggerated somewhat last night, breaking the unwritten rule of being in bed by 9.30pm latest and stretching my waking hours to 11.30pm. While that night the date moved forward by one day, the following morning I had to move forward by 1½hours. So there I was at 7.30am, in high spirits because I was running along near empty roads, with the ocean blue and scent of the sea assailing my senses.

Training hours: 8 / Weight: 71kgs / Body fat: 12.5% / Muscle mass: 69.4% / Water: 57.7% / Bone mass: 3.0 / Resting heart rate: 49

Week 9 of 34 – Christmas day run

Sandro — Sun, 25 Dec 2011 23:05:40 +0000

Due to work commitments, and because it was time I did so, I reduced the training volume for week nine. This meant Monday was dedicated to sloth while I did only one session-per-day on the remaining days, while still doing the key workouts. These were a 3×20′ @ 150-153bpm on Tuesday, a short hills fartlek on Friday and the long run (the longest so far) on Christmas day. Again I included some longish hills: Manikata, 1.4k with an elevation change of +94m; Ghajn Zejtuna, 1.8k with an elevation change of +109m. Despite these hills, and having run for 2:15, I only climbed 420m. This serves as another reminder of how massive a 3000m climb is and how much respect the Etna marathon deserves.

Training hours: 7 / Weight: 71kgs / Body fat: 12.3% / Muscle mass: 69.4% / Water: 57.6% / Bone mass: 3.0 / Resting heart rate: 48

All I want for Christmas is …

Sandro — Sat, 24 Dec 2011 09:06:37 +0000

I don’t want a lot for Christmas
There’s just one thing I need
I don’t care about the presents
Underneath the Christmas tree
I don’t need to hang my stocking
There upon the fireplace
Santa Claus won’t make me happy
With a toy on Christmas day
Forget the Higgs Boson I asked for
On my Facebook status display
All I want for Christmas is
Two hours and fifteen minutes
Of running inebriation

With apologies to Mariah Carey’s, All I Want For Christmas Is You

Week 8 of 34 – And the week’s key session was …

Sandro — Sun, 18 Dec 2011 23:05:50 +0000

Tuesday 13th, an 11k run which included some interesting hill speedwork: L-imbordin (aka Mzieb), San Martin and Xemxija. These hills have challenging gradients even though, in the context of the Etna marathon, they are mere ramps. Take San Martin for example, which rises 110 metres over 2 kilometres. Even if I had to run it up 21 times (for a marathon distance), I would gain an elevation of 2300m – still a full 700m less than the Etna race!

The morning itself was ideal for such a workout, with the roads bare of traffic, a refreshing 15 degrees and a complete absence of wind. I woke up full of enthusiasm and the legs responded reasonably well to the effort. However, the lungs were in overdrive, leaving me panting towards the top of the hills.

Training hours: 9 / Weight: 71.4kgs / Body fat: 12.4% / Muscle mass: 69.6% / Water: 57.7% / Bone mass: 3.0 / Resting heart rate: 51

Week 7 of 34 – Friday’s load

Sandro — Sun, 11 Dec 2011 23:05:57 +0000

Housework is not high on the list of my priorities because there always seems to be something even more important to do. The most obvious is training but there are other things, such as spending time with an interesting book (just finished Running on Empty) or listening to music. And I mean listening, not just hearing it. Until not long ago, music was something to have in the background, while the mind is focussed on some other activity. However, since buying Anoushka Shankar’s CD, Traveller, I have discovered the pleasure of sitting down on the sofa and actually concentrating on the music. So this too has become a time-consuming activity.

However, there is a chore I look forward to and that’s the laundry, maybe because the only work involved is shoving the clothes into the machine, turning a couple of dials, pressing a switch and voila….time to pull the clothes out and hang them. Or even because I love the smell of cleansing detergent as I hang the clothes out to dry. I wonder whether the neighbours have ever caught me sniffing at the clothing as I pegged them to the line and what they thought when they saw my nose stuck into the crotch of a pair of shorts or undies. Anyway, last Friday was laundry day and in the evening I had the 4 lines which are stretched out on my back terrace heavy with wet clothing. It was then that I realized – three of those lines were completely taken up by sportswear! Where did I say my priorities lie?

***** ***** *****

My long run, usually on a Sunday, was 2 hours during which I covered 20k and succeeded in keeping an average heart rate of 135. Clearly though, my body still needs to adapt to these longer runs because I was not comfortable with myself; whilst happy to have covered 20k, I am less happy with the sensations I had throughout.

Road Mgarr 11-12-2011

Training hours: 9 / Weight: 71.4kgs / Body fat: 12.5% / Muscle mass: 69.6% / Water: 57.7% / Bone mass: 3.0 / Resting heart rate: 50

Week 6 of 34 – Feet on fire

Sandro — Sun, 04 Dec 2011 23:05:22 +0000

“Feet on fire“, a heading that conjures up images of me melting the tartan track at Marsa as I speed around on my 3 x 20′ repetitions; the aftermath of lower limbs furrowing the soil-coloured surface of lane 7 to it’s hard substratum being the modern equivalent of the ancient cart ruts. An alternative, mythical image generated by this post’s title is that of flames flying from the superheated soles of my Diadora Mythos shoes, with only the onrush of wind suppressing their spread to pumping calves and thighs.

As it happens, the reality is more prosaic. I’ve worn these shoes for hundreds of kilometres and the socks likewise but, on my first track session in many months, the feet were uncomfortably hot. It was an overcast Tuesday, with the rain having done its worst a few hours earlier. A wind was blowing against the flow of the finishing straight, not cold enough for long sleeves yet neither comfortable enough for topless running. Yet, in spite of these conditions, my feet felt like they were on fire. Since I haven’t been inducted in barefoot track running, the only solution available was to seek out the occasional puddle that had settled on the surface, splashing into it so that the footwear could soak in its cooling effect.

***** ***** *****

I’m satisfied with this week of 9 sessions, 5 of which were runs and the remainder indoor activities: cycling, rowing and elliptical. The only problem is a pain in the lower front part of the left knee, which while sensitive to the touch, hasn’t precluded me from training. Hope it’s just another of those passing aches and pains that have a habit of forcing their temporary company on athletes.

Training hours: 8 / Weight: 71.0kgs / Body fat: 12.3% / Muscle mass: 69.6% / Water: 57.8% / Bone mass: 3.0 / Resting heart rate: 49