From my last few posts you'll know that I wasn't that confident about being at the start line for this race, my "A race" for the year. But I was going to give it my best effort, even if that meant limping round and taking the 25 days available to complete it.
My training had gone well in the week before the race - I even put in a fast 12 k 2 days before the race which increased my confidence as I'd been doing a series of slow runs up until then. There are different ways of approaching this race; my nephew Colin is running 12 km per day which will be an awesome achievement. I want to put in some big runs and finish is 7-10 days depending on my foot holding up.
On Friday night I went to bed excited about my race. It's been a while since I've felt like this but before drifting off to sleep I was going through my running checklist and the route, half of which was new to me. The good news is I had three of my running mates to accompany me for part of the way and that was a real boost. We set off at an easy pace, after all this was only the first leg of a 250 km race so no point in racing ahead. Genevieve my coach and her husband Colin stayed for the first 8k and Michael, who is also doing the race, managed to 20 k but had done 5 k before he joined in. Considering this was his first long run after an enforced lay off then it was a fantastic effort. It also meant I didn't run too fast which is easy to do at the beginning. I completed the last 6 km on my own and think I took a wrong turn as the last 1.5 km was on tarmac but it didn't matter. My wife arrived at the same time as me and drove me home - I was tired and looking forward to a bath and some food. Early night for me but 26 km done.
On Sunday I got up at 5.45 am to fuel up. Today was 42 km. I was going to run to where Michael had stopped then turn and head back. My coach said she'd meet me on the way back and this gave me something to look forward to as I had targeted 5 hours due to the terrain and being all on your own isn't easy. When I reached Crossford, 20 km in, I found the local store and got a bottle of coke - rocket fuel. I'm so glad I did that as the tanks would be on empty on the way home. The scenery along the Clyde Valley is beautiful and it was so good not to be stomping on tarmac. I met Genevieve on the return route and the time flew by. We even passed her husband coming the other way as he got a run in as well. With about 6 km to go, the euphoric feeling of running in lovely countryside had left me and my speed was slowing down. I had a tightness at the back of my right knee and I just wanted to nurse it back to the car while getting under 5 hours. Having Genevieve there to encourage me along made all the difference and when I got home it was straight into the bath then a foam roller. It was my son's birthday so no time to waste as dinner needed to be prepared. I managed not to go too mad with the beer and had another bath before bed as my knee wasn't good.
Monday, day 3 and again Genevieve & Colin decided to join me for the best part of 21 km on the roads. I pissed down the whole time but was warm which gives you the dilemma of what to wear. We all wore light rain jackets but probably ended up as wet with sweat! My knee was niggly especially going up hills but surprisingly after 10 km my legs felt good. We had to run through some roadworks only to discover our shoes were caked in tar as were our legs - we'll see tomorrow if I've managed to get most of it off otherwise that's one pair of ruined shoes.
3 days in and I'm feeling good. 89 km done and 161 km to go. A multi-day ultra takes a certain kind of mental discipline. You know you can run faster and you don't like seeing slower speeds but go too fast and you won't finish. Plan well and execute the plan. I've got another 21 km to do tomorrow before my sports massage and then a day off to recover. That should set me up nicely as the miles build.
Monday 27 July 2020
Monday 20 July 2020
Socially distanced running
The week started with light training with my foot and various niggles causing problems but I had my "medical team" lined up.By Thursday I was a lot better but did a couple of short trail runs, keeping off the tarmac which I'd overdosed on for the last 4 months.
Saturday was a really special day. My first run with pals, my coach Genevieve and her husband Colin. I turned up at Chatelherault early to do a lap before they arrived and they joined me for the second lap. That was a tough second lap as having reduced my training over the last two weeks has had an impact on my fitness. Genevieve gave me some tips to improve my running and I did my best to make the changes. But I was blowing out my backside by the end. We managed a socially distanced coffee afterwards and it was great. Almost normal but not quiet, but we'll get there in time. You can't beat running with friends. The mistake I made was not to rest afterwards. I had an afternoon of furniture shopping for our new house which is important, but it came at a cost the next day as I missed my rest. Oh and that was 15 km, a nice step up as it was day one of three days of running.
My foot was a 4/10 so it was agreed that I'd run at the wind farm on Sunday as it was better underfoot than tarmac, marginally in my opinion. The wind farm is a tough gig. Hilly and exposed. I decided that instead of an out and back, I'd half the distance and do 2 out and backs in case my foot played up - I didn't want to be too far away from the start if my foot acted up. It was a game of two halves. 6.7 km out was tough but on the way back I felt better as it ends on a downhill! I then turned around for a second loop and that's where the wheels came off the trolley.
I went a different route as I couldn't face the hills I'd just been on again. I ended up stopping, walking and had a number of stones to pick out of my shoes. Easier said than done when your ham strings are complaining and you're trying not to tweak anything. In total I managed 24 km and was knackered. But I got my rest when I got home.
So this morning I headed out early to Chatelherault at 6.30 am for 16.5 km. No company to distract from any discomfort. But I had the birds singing which always cheers me up. It wasn't fast but it was done. Then I started eating. McDonalds for breakfast, fish and chips for lunch. Home for dinner with more fish and pasta - you know when you've trained hard when your appetite goes through the roof!
Having had my first run with friends in over 4 months I'm really looking forward to this becoming the norm. The Virtual Race Romania starts on Saturday, 250 km in 25 days. I was intending in doing it in 7 days but we're going to be managing this on a daily basis with reduced mileage just so we can get there. What ever it takes!
Saturday was a really special day. My first run with pals, my coach Genevieve and her husband Colin. I turned up at Chatelherault early to do a lap before they arrived and they joined me for the second lap. That was a tough second lap as having reduced my training over the last two weeks has had an impact on my fitness. Genevieve gave me some tips to improve my running and I did my best to make the changes. But I was blowing out my backside by the end. We managed a socially distanced coffee afterwards and it was great. Almost normal but not quiet, but we'll get there in time. You can't beat running with friends. The mistake I made was not to rest afterwards. I had an afternoon of furniture shopping for our new house which is important, but it came at a cost the next day as I missed my rest. Oh and that was 15 km, a nice step up as it was day one of three days of running.
My foot was a 4/10 so it was agreed that I'd run at the wind farm on Sunday as it was better underfoot than tarmac, marginally in my opinion. The wind farm is a tough gig. Hilly and exposed. I decided that instead of an out and back, I'd half the distance and do 2 out and backs in case my foot played up - I didn't want to be too far away from the start if my foot acted up. It was a game of two halves. 6.7 km out was tough but on the way back I felt better as it ends on a downhill! I then turned around for a second loop and that's where the wheels came off the trolley.
I went a different route as I couldn't face the hills I'd just been on again. I ended up stopping, walking and had a number of stones to pick out of my shoes. Easier said than done when your ham strings are complaining and you're trying not to tweak anything. In total I managed 24 km and was knackered. But I got my rest when I got home.
So this morning I headed out early to Chatelherault at 6.30 am for 16.5 km. No company to distract from any discomfort. But I had the birds singing which always cheers me up. It wasn't fast but it was done. Then I started eating. McDonalds for breakfast, fish and chips for lunch. Home for dinner with more fish and pasta - you know when you've trained hard when your appetite goes through the roof!
Having had my first run with friends in over 4 months I'm really looking forward to this becoming the norm. The Virtual Race Romania starts on Saturday, 250 km in 25 days. I was intending in doing it in 7 days but we're going to be managing this on a daily basis with reduced mileage just so we can get there. What ever it takes!
Sunday 12 July 2020
Whatever it takes
The good news is I did get my first pint at the pub since lockdown on Monday! At 5pm I went with my son Ali and we enjoyed a "cold one" in an outdoor beer garden. It was busy but we managed to keep our distance from the crowd and it was good to have some form of normality restored. Later on however we heard they had to ask people to leave as it was getting too busy.
During the week I mixed running with cycling and would put it down as a good weeks training with some decent runs. By Thursday my heart rate was behaving which confirmed the training schedule was on point.
On Saturday I ran 30 km which was a decent step up in distance but unfortunately it was all tarmac. I'm still getting used to my new orthotics and while they are offering more support it does have an impact on my body which I started to feel around 20 km. My foot was uncomfortable but it was more my IT band at the side of my knee. With 6 km to go I turned for home straight into a headwind and my niggles were getting worse. I eased off on my pace as I knew I had a 90 minute run the next day and didn't want to hurt myself. Just as I got into Strathaven I noticed my coach and her husband heading in my direction on their bikes. Genevieve started shouting and waving like a loony and that always makes me smile, straighten up, and pick up my feet. But that short burst of motivation quickly subsided as I just wanted to get the run finished.
I reported back to Genevieve on how I felt and we both agreed to wait till the morning to decide whether to run or rest. I woke up and other than the first few footsteps I felt fine, certainly no muscular pain in my legs. So I headed off for Chatelherault to get off the tarmac and back to the trail. I was scheduled for a couple of laps but quickly it became obvious it was going to be a painful run as the niggles were getting worse. About 3 km in I felt like turning back and walking but decided to keep it going and see whether I could manage 1 or 2 laps. At some stages it felt fine and with under a km to go in the first lap I thought I'd start the second lap but as soon as I turned up the hill towards the end of the lap, the pain came back and I called it a day. A slow and painful lap. Such a shame as it was a lovely day to be in the beautiful grounds of Chatelherault.
I came home, hot bath, anti-inflammatory tablets, ice and elevated my leg.
Tomorrow is a rest day and I have set up a conversation with my coach for tomorrow. Fortunately I have a sports massage booked for Tuesday and seeing my sports therapist on Thursday. My "A race" is 12 days away and my current race strategy of completing it in a week might have to change. I'll do whatever it takes to be ready on Saturday 25 July and if it means I have to run more days and less mileage then I will, with one condition. I'm not creating a bigger problem with my foot / leg. I'll be speaking to my podiatrist as well as it takes time to adjust to new orthotics.
It's never easy which is what makes it so satisfying when running injury free. May the wind be at your back!
During the week I mixed running with cycling and would put it down as a good weeks training with some decent runs. By Thursday my heart rate was behaving which confirmed the training schedule was on point.
On Saturday I ran 30 km which was a decent step up in distance but unfortunately it was all tarmac. I'm still getting used to my new orthotics and while they are offering more support it does have an impact on my body which I started to feel around 20 km. My foot was uncomfortable but it was more my IT band at the side of my knee. With 6 km to go I turned for home straight into a headwind and my niggles were getting worse. I eased off on my pace as I knew I had a 90 minute run the next day and didn't want to hurt myself. Just as I got into Strathaven I noticed my coach and her husband heading in my direction on their bikes. Genevieve started shouting and waving like a loony and that always makes me smile, straighten up, and pick up my feet. But that short burst of motivation quickly subsided as I just wanted to get the run finished.
I reported back to Genevieve on how I felt and we both agreed to wait till the morning to decide whether to run or rest. I woke up and other than the first few footsteps I felt fine, certainly no muscular pain in my legs. So I headed off for Chatelherault to get off the tarmac and back to the trail. I was scheduled for a couple of laps but quickly it became obvious it was going to be a painful run as the niggles were getting worse. About 3 km in I felt like turning back and walking but decided to keep it going and see whether I could manage 1 or 2 laps. At some stages it felt fine and with under a km to go in the first lap I thought I'd start the second lap but as soon as I turned up the hill towards the end of the lap, the pain came back and I called it a day. A slow and painful lap. Such a shame as it was a lovely day to be in the beautiful grounds of Chatelherault.
I came home, hot bath, anti-inflammatory tablets, ice and elevated my leg.
Tomorrow is a rest day and I have set up a conversation with my coach for tomorrow. Fortunately I have a sports massage booked for Tuesday and seeing my sports therapist on Thursday. My "A race" is 12 days away and my current race strategy of completing it in a week might have to change. I'll do whatever it takes to be ready on Saturday 25 July and if it means I have to run more days and less mileage then I will, with one condition. I'm not creating a bigger problem with my foot / leg. I'll be speaking to my podiatrist as well as it takes time to adjust to new orthotics.
It's never easy which is what makes it so satisfying when running injury free. May the wind be at your back!
Sunday 5 July 2020
Preparing for Virtual Ultra Race Romania
My "A race" this summer was going to be the Ultra race Romania in August, a 250 km 6 day staged race but like all other races it had to be cancelled due to Covid-19. However the organisers are running a virtual even starting on 25th July for 25 days which means you could do 10 km a day and still receive the magnificent medal that would have been given to the finishers of the main event. My plan is to do it in 7 days and despite my foot playing up a bit, I'm still aiming for this target.
The run up to any event is important as you must build your training up but avoid over training or injuries. My last two weeks my training has been cut back due to my foot issue and now I've managed to get some treatment and a new pair of orthotics, the build is back on - but cautiously.
On Wednesday I did a gentle run with my new orthotics. I could feel different pressure points but they were fine, for a short run. Three bike rides this week is not usual for me but it's kept my fitness going while taking the strain off my foot. Another gently run on Friday and on Saturday I went out for 20 km run. Had the niggle not started I'd be up at 35/40 km by now but that's where I'm at. My foot felt fine during the run and I felt great. Heart rate was really behaving itself which is always good. I messaged my coach afterwards and it was agreed that today, Sunday, I'd ride rather than run to give my foot some rest and this was a good call as there were a few grumbles during the night with my foot.
The weather was not suitable for an outdoor ride with high winds and showers so it was back to Zwift and a good playlist to get me through an "hour of power" - it certainly has it's use although I'd rather be out on the roads riding through the countryside.
The next 19 days of training will determine what my "game plan" is for the virtual URR but I know it's going to be a tough race. I'm looking forward to my body aching (in a good way), hot baths (which won't be available in the race) and hitting my bed at night (also not available) desperate to sleep and waking in the morning refreshed and ready to go again. Racing over a prolonged period is physically and mentally draining and takes you to place in your mind you didn't know existed. It's one of the attractions of long distance running and I can't wait to toe the start line with my No 1 bib, an honour granted to me by the organisers. It's positive to have something to focus on in the near horizon, other than queuing to get into a pub for your first pint since March!
The run up to any event is important as you must build your training up but avoid over training or injuries. My last two weeks my training has been cut back due to my foot issue and now I've managed to get some treatment and a new pair of orthotics, the build is back on - but cautiously.
On Wednesday I did a gentle run with my new orthotics. I could feel different pressure points but they were fine, for a short run. Three bike rides this week is not usual for me but it's kept my fitness going while taking the strain off my foot. Another gently run on Friday and on Saturday I went out for 20 km run. Had the niggle not started I'd be up at 35/40 km by now but that's where I'm at. My foot felt fine during the run and I felt great. Heart rate was really behaving itself which is always good. I messaged my coach afterwards and it was agreed that today, Sunday, I'd ride rather than run to give my foot some rest and this was a good call as there were a few grumbles during the night with my foot.
The weather was not suitable for an outdoor ride with high winds and showers so it was back to Zwift and a good playlist to get me through an "hour of power" - it certainly has it's use although I'd rather be out on the roads riding through the countryside.
The next 19 days of training will determine what my "game plan" is for the virtual URR but I know it's going to be a tough race. I'm looking forward to my body aching (in a good way), hot baths (which won't be available in the race) and hitting my bed at night (also not available) desperate to sleep and waking in the morning refreshed and ready to go again. Racing over a prolonged period is physically and mentally draining and takes you to place in your mind you didn't know existed. It's one of the attractions of long distance running and I can't wait to toe the start line with my No 1 bib, an honour granted to me by the organisers. It's positive to have something to focus on in the near horizon, other than queuing to get into a pub for your first pint since March!
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