I’m Injured… (250km Ultra Prep)

I’m currently training for a 250km Ultra, and this could be some bad news…

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I’m Fus cwy and I’m currently training for a 250 km ultramarathon in one go alongside doing my best to hold on to a 250 kilo deadlift and a 200 kilo squat for reps and this is what a training day looks Like good morning everyone and welcome to another video on what is hopefully going to be a 40m training run and I say hopefully because I’m dealing with a little bit of a niggle in my right hip that myself and the physio are keeping a close eye on brief is essentially keep

Training as normal unless the thing I’m doing starts to hurt in which case stop doing the thing that I’m doing and we reassess so 40 m scheduled in today on my feet but there’s a slight chance of be making an embarrassing phone call to one of my family members in the house to

Come and get me at some point in along the way but I thought I’d film the whole thing so that we can roll with the punches together I am sat here just gone 6 in the morning morning with 100 G of alpen with some blueberries and some

Skin milk and a cup of coffee not really a huge amount to do before I get out the door got my bag packed brought that down the road with me down here for Christmas and I actually need to pick up some carbohydrate sources from a shop along

The way because it is a lap of the WHL that I have planned the WHL being the peninsula to the west of Liverpool north of chesher not that well known if you’re out with the Northwest but I’ve done a lot of bike riding around here done a

Lot of running around here but I’ve never actually done a lap given that I did a lap of Manhattan a few weeks ago apparently I run laps of places now so before I dive into my breakfast and head out the door I like to do what I do

Every morning which is review my whoop data starting off with a journal entry so after I filled in the journal I will review my recovery score to just see where I stack up versus how I feel which is to be honest about as I expect at 57% given that it’s Christmas Eve

Realistically I’m not going to make a huge amount of changes as I normally would on a mid midweek day-to-day basis normally what I do with the recovery score is I don’t change my training that day but what I like to do is make sure that my habits around bedtime are nailed

So that I don’t stack negative recoveries back to back sleep didn’t get enough last night it was a mad rush getting down the road and big meal catching up my parents Etc and early morning this morning meant that yeah not feeling quite as excellent as I would

Like to I actually woke up at 5: this morning and sort of lay in bed contemplating the wind and the rain outside before I got out so sleep performance of 71% 5 hours and 50 minutes of sleep versus the 8 hours of 14 recommended and I don’t have any

Strain data for you just yet as I haven’t really commenced said strain but we will update at the end of this video with where things finish so if you’d like to give whip AO to Kickstart your 2024 then head to the link in the description down below where you can get

Your first month free and you’ll be helping out the channel in doing so anyway time to get this breakfast down me and crack On so the brief today is essentially to just feel out a b e it not too strict on heart rate parameters I’ve actually forgot on my heart rate chest strap anyway so that’s convenient the brief aligned with my mistakes and to just go in Ultra Pace sort of conversational

Like this the whole way around and just see how my legs feel see how fueling goes and just really determine that RP perceived exertion Rhythm I found myself really finely tuned with my perception of effort this year around all the track work and longer slower stuff which means

I’m perfectly happy just not looking at my watch other than for navigation purposes which is is quite a cool place to be to be honest but good news thus far I’ve made it just under a k and my hip so far is Happy only 63 more kilm to go what can go

Wrong given the wind in bed this morning and the forecast this is an incredibly peaceful start to the day and I’ve got so much familiarity with where I’m training now cuz it’s the area that my parents live it’s where I stayed in 2020 when I was training for the 500b back

Squat and 5 minute mile on the same day so I’ve done so much running up and down this prominade with Jamie on my own over the years yeah I’ve got a real Buzz going on that I’m setting off on a big day out with that sense of familiarity as to just why I

Love peaceful mornings training pushing efforts like this One I don’t want to speak too soon but just adding to my previous comments I’m already feeling such a buzz to just be out here this morning and obviously I think part of that is kind of coming out the other side fingers crossed obviously very early days of the apprehension

Around my hip and just that uncertainty that goes with not knowing what an issue is is it something more serious is it something minor working very closely with my physio Benji who’s always been absolutely spot on with his recommendations over the past 5 years for me so total trust in him but just

Getting out here and not being 1K 2K in and going like oh no my hips hurting me it’s really really good news and I’m already just really really grateful and excited to be out here on my own running a lap of Manhattan with about 31 people coming and going was amazing new place

New people great Community but there’s so much to be said for the process of ultra endurance training getting out there in the wind and the rain on your own early mornings darkness and just spending time alone with your own thoughts so thus far I’m having a great

Time fingers crossed it stays that way be a stute amongst you might have noticed that I’m not wearing headphones as well and I’ve done a whole video on this in the past it’s on screen for you to go and check out afterwards as well but I’m a huge huge believer in doing

Your long endurance stuff without because for one in events you can’t use them and two when you’re working at a Zone 2 effort level I think that the amount of focus subconsciously that’s required to keep moving keeps your mind distracted enough to not be as scatty as

It would be normally but also Isn’t So demanding that you are kind of in that gasping for a wondering what the hell’s going on wishing it was all over state of mind which puts you in this moving meditation state which personally for my own well-being and mental health over

The years has been one of the best and most rewarding calibration points as the weeks go by where if I go a full week without getting my moving meditation my low intensity steady state zone 2 work at the weekend I go into Monday feeling a bit worn out a bit stressed a bit

Unrested and that is one of the main reasons I’m a huge advocate for doing your your long runs your long rides your long swims without headphones call me a psychopath if you will let me know your thoughts in the comments down below Oh Fun fact you can swim in there I wouldn’t want to swim in there today anyway 8 miles deep feeling fantastic I am full of toxic positivity this morning saying Merry Christmas to everyone that I see just buzzing to be out in the cold in the elements in the wind enjoying being on familiar

Territory and for the time being again fingers crossed that my hip is holding out without running being a significant issue for it so I’ll keep you posted on that but I’m having a good time oh as I was saying as I was saying in a hoop swim cap as well my man

So that’s Liverpool over there just over the water look closer to me than it does on screen I come this way to here and I’m now at the northeast corner of the world Peninsula about to head south and then back across and then back up so yeah bit of

Geography for those that don’t know where the WHL is because everybody that’s from here tends to just say they’re from Liverpool so there you are 10 miles up in 13512 feeling solid not much to report see you soon now that’s a Headwind okay restocked up on food I’ve got enough to get me around now all fluids are topped up topped up with electroly going to nail the bag of crisps on the Move I’m in full Ultra prep mode here I’ve made my life more difficult by leaving the bag of usual

Supplementation that I take on more endurance stuff with me at the house and not brought it down with me so McCoy crisp squares bars and Lucas H will have to do anyway I’m going to get these consumed and catch up with these shortly I think we are about 400 m short of a

Half marathon and aside from uh being thankful that I’ve restocked up on food everything’s feeling good rain started and the temperature has dropped the joys the joys quick bus stop squares bar just to get out the rain which is coming down quite a lot now actually might put my

Layer on might not kind of just on the Coster being cold enough to put it on but knowing I’ll be too warm after about 15 seconds if I put it on so get this consumed quick check on where I’m at I’m just shy of 18 miles I think and we’re

Not far off Crossing back at the South End to head north again so consume C Soon there we are halfway bottom of the WHL cheso which apparently is a home of England’s finest Gardens who knew just under 20 mi deep heading that way and feeling pretty solid or be a little bored cuz I know this area really really well but I’m sure a second wind will

Come but yeah physically aerobically hip all feeling great by the way if anyone’s wondering you probably been wondering for a while if you’re familiar around here if you’re new then hello I am a Scottish resident born and grew up in Scotland and was only away from Edinburgh for about 6 years from

University and then 3 years in London so my family from this part of the world hence why I sound English but I don’t sound English like I’m from the WHL or chesa which is interesting so your guess is as good as mine but there’s an explanation as to why

The guy that talks a lot about how much he love Scotland and lives in Scotland online doesn’t actually sound particularly Scottish just sat down and had a packet of crisps at the uh 22 Mile mark this lovely little wall here hip has started to not flare up but I’m more

Conscious of it now so 100% going to hold myself accountable to the brief which is if it starts to hurt stop yeah not sure yet just a little bit more conscious of it could just be fatigue I could just be a little bit paranoid hypochondria not a word but works the

Context I spoke too soon it turned out not to be paranoia hit was starting to just flare up ever so slightly it’s not painful but I can definitely feel it a lot more so given the potential for diminishing returns I’ve let era know to come and get me I’m walking and talking

To you now just to see how it feels once I get moving again but all in all very positive training session not going to be able to hit the 40 miles as prescribed given the fact that the brief as I’ve said from physio was train as usual unless it aggravates the hip in

Which case don’t do do that and it’s now at the point where the hit has potential to be aggravated so I’m very very pleased it’s taken as long as it has for the niggle to sort of send me a signal because that implies that after 4 hours

Of work it’s going to be something that’s quite manageable whereas if it was something I was really worried about then it was probably the sort of thing that would flare up the second I left the house so I think the best thing to do for this video is just let the

Chronology of it unfold not sure what I’m going to title off thumbnail this but we’ll see how it comes out if you feel clickbaited I apologize but this is not the way that I saw this day going um hopefully it’s been at least insightful as to what the day looked like for my

End nonetheless I will keep moving and then touch basy with you again when I’m in the car to just round off exactly how far I covered how the hit feels to the next little bit of running etc etc etc but nothing to worry about I don’t think

One your children wait just one yes just one child where is your brother where is your brother back in the car after just over 40K and just over 4 hours data on the screen for you somewhere very positive Ultra endurance training session given that I’m working towards

250k in one go at the end of March physically aerobically all felt great obviously hit was The Missing Link today but saying that it didn’t even really flare up it was more just a case of going from a 2 out of 10 to a 3 out of

10 in terms of pain which is very minor but the brief from Benji was if there is a increase in your awareness of it just call it there to get four hours of work done without it being an issue at that point is very very positive and encouraging which makes

Me confident that it’s going to be something manageable because obviously when injuries flare up especially in my line of work there’s a bit of catastrophizing that goes on up in the nogin here so let’s see what happens I will keep you posted whoop data to sort

Of reconvene on that because I said we debrief at the end it’s just here strain at 20.5 and I’m going to do my best to sleep very well tonight but it is Christmas Eve so I’ll be consuming several beverages of the alcoholic variety probably eat myself silly cuz

I’ve got a fair amount of calories to balance the books with and I enjoyed that I did really enjoy that this morning I was buzzing to get out there and whilst I’m a little bit disappointed that I couldn’t complete my arbitary goal of adventuring around the world and

Doing a lap because I know the area so well it was kind of something I wanted to box off but I’ll be able to do that again at some point in the future when my hip is a little bit happier what matters now is being sensible and sustainable and focusing on longevity

For the s of My overall training rather than being a hero one day for the sake of doing what I said I was going to do or ticking off an arbitrary goal that’s where the ego wins and that’s where we recommend that generally speaking you hold yourself accountable to some rules

For the sake of longevity with your training because after all to continue developing and progressing as an athlete you need to try and remain injury free as long as possible fingers crossed I can continue doing that this the whole time I’ve been on this channel I haven’t actually really had a severe injury

Touch would but it stays that way way so to be honest I’m probably due one given that I do so much training but again touchwood hope you enjoyed this video please do drop a like comment with your thoughts feelings and make sure that you subscribed please look forward to

Sharing the rest of the training Journey with you along the way and I’m going to go and stuff my face I wish you all a very very Merry Christmas and there’ll be a video going out on New Year’s Day so I’ll wish you a happy New Year then

That was eratic driving from you bloody hell and on that note I think for the sake of managing the culpability for reckless driving there Erin goodbye