Work out the WHY

Christmas means different things to different people.  If you've got young children it's an exciting and frantic time as you are continually scraping them off the ceiling as they get wound up about Santa coming.  Having young adults is different again, but you can have a lovely "grown up" time round the table reminiscing about the old days and watching films - although deciding whether Die Hard was a Christmas film or not, was a debate!  For the record in my view it's a film which takes place at Christmas, but not a Christmas film.
We give our digestive systems a battering for a few days but it's only for a short period of time and it's ok to let your hair down.  When you come out the other side you promise to be good and if you are determined, it's time to focus on your diet and maybe make some changes.  I'm not into new year resolutions as I think the phrase itself has negative connotations and set you up for failure.  If you want to make changes to your diet or even your life, work out the WHY before you make any plans.  Understanding the WHY is what you should focus on if you want to achieve change.
I'm looking forward to the down time, loads of good food, indulging in some nice wine and catching up with friends.  
I also would recommend you change your running routes, just to get a different perspective on your running.  We do tend to run the same routes and we run  on "auto pilot".  I'm lucky to have the 'braes on my doorstep and what I love is running through the "Big Wood" and finding new routes.  These woods have loads of hidden trails or if you get lost, like I do, make your own trail.  Today was one of these days when I went wandering and I was wading through beds of golden leaves with the occasional very muddy patch.  I just love running with no particular plan in mind other than the total distance that is in my training plan.  I'm enjoying find hidden "nooks and crannies" some of which can take your breath away, literally.  I came across a big set of stairs and this will be great for hill reps although today I walked them.
Enjoy the festivities and keep your training ticking over.  Get plenty of rest because the hard work starts in January.  Talk to your training partners and get them committed to joining you in your goals for 2022.  Having the support of your fellow athletes will raise your game while helping you raise the bar.  As long as you understand the WHY you are on the right path.

Work / life / training balance

Everyone I speak to is feeling fatigued and looking forward to a break at Christmas.  We're all fed up of Covid, Omicron and politicians - think the politicians are possible the most dangerous part!  Hopefully we'll all be sensible and stay safe at Christmas but without living in fear.  Life must go on.  Existing is not life!
This time last year we wouldn't have imagined we'd still be in this position but we've adapted.  Working from home, flexible working and even getting into the office sometimes has been exciting - a bit like walking into a building that's been left unattended and unloved but in the future, the people will return but not all at the same time.  We've been working hard, sometimes too hard and we need to be careful.
We need to make sure we don't run our immune system down either through working too hard or through feeling stressed and this is where the training comes in.  To me during the pandemic, training has been like a safety valve, an escape from the sh1t that we're all dealing with.  Just getting out for a walk has lifted my spirits and even better if I can run with friends, although group runs have almost disappeared.  Just being out enjoying the fresh air and knowing that you are helping your body and mind in a positive way brings a smile to my face.  Even better if I'm with friends to chat through life or talk about what we'll be doing when we learn to live with covid without continually locking down.
Yesterday was our annual club fancy dress run.  We all took lateral flow tests before turning up and kept socially distanced when we met.  The only fancy dress outfit I could get was a skin tight purple morph suit.  It was -1.5 degrees so I don't come out too well in the photos if you get my drift!  But it was wonderful to see my club mates that I hadn't seen in months.  The group split up quickly with people running at different paces and we met up at the half way point before stepping up the pace for the 2nd half.  How I miss running with athletes who make you dig deep to keep up and because I was so cold I ran extra hard which was fun, chasing down my fellow runners.
This time next week, Santa will have been and hopefully you'll have met up with your loved ones and over indulged in food, wine and hugs (safely).  Make the most of it as I have a bad feeling that further restrictions might follow. 
As we head towards the end of another year in a pandemic let's reflect on getting that balance right between work / life & training.  My tip would be don't think of training as separate from life.  Make it part of your life and then all you need to do is make sure you don't allow work to take too much out of you.  After all, life is for living!  Have a wonderful Christmas.

Back on my "horse"

 I'm back.  After a positive Covid result I did my 10 days of isolation and fortunately the symptoms were mild and I have no lasting effects such as loss of smell or taste.  I've been very tired but I'm getting over that.  Yesterday I headed back to the gym for a light training session.  I've lost some muscle over the last 2 weeks and I want it back as it's important not from a ascetic point of view but I need to have good core strength to help me build my mileage back up come January and I'll definitely need it for my races in 2022.
This morning I went out for a gentle 5 km flat run and as expected my heart rate was high but I never felt out of breath and enjoyed it.  My coach will build the training up in the run up to Christmas and I'm looking forward to feeling the strength and fitness that I felt before falling ill.
I've said it before that you should always enjoy every training session and the privilege of being fit and healthy as it can change so quickly.
Take care out there as more and more people are getting Covid and it will be difficult over the festive period if socialising in groups.  Get into the outdoors and enjoy some healthy walking, running, cycling, skiing you name it as long as it's exercise - you'll benefit from it in the long run.
Stay healthy, fit and safe. 

We're only human

I've had a lot of thinking time on my hands this week, for reasons I'll explain in a moment, but while I was out walking today the title for my blog came into my head - "we're only human".  I was dreading this week as I turned 60 and I've always thought that was old when thinking of my parents, but now I was approaching this landmark and couldn't understand how it happened so quickly.
To help me feel old I tested positive for Covid-19.  It was inevitable really that I'd catch Covid at some stage but not the first "birthday card" I wanted to open on my birthday.  So the birthday dinner was held in two separate rooms as I isolated to protect the family - we made the most of it and had a lovely 4 course meal.  Fortunately my symptoms have been mild so far and I hope they won't hang around. 4 more days of isolation to go.
This isn't the same as being injured except you can't train and all of a sudden you appreciate how we take fitness and health for granted.  If you are fit and well enjoy every moment of it.  And the training sessions you want to skip, get them done because next week you might not be able to participate.  Speedy recovery to my friend Nicola who is recovering from getting a replacement hip - one limp at a time and you'll get there Nic!
Having time on my hands I started to think about Christmas and how Covid will impact on this year?  The TV is full of "happy family" Christmas adverts and the  news is worrying about Christmas parties.  Such 1st world problems when we have so many people who are living on our streets, starving and trying not to get Covid.  I can't imagine what suffering from Covid and living on the street is like.  Can I make a suggestion?  If you have a Christmas party then ask the participants to donate money to a charity that helps people on the streets - they can give the help that's required.  If you are cancelling your Christmas party then make a donation and involve your staff in raising money for the homeless.  I know I'll be involving my company and staff in an activity to raise funds for the homeless.  Next year I'm going to try and get the running community involved in raising awareness of homelessness and raising some funds.  If you are already doing something for the homeless then well done.  Most people just ignore them like they are invisible and walk past them - that must hurt.  Helping them through a charity gets round the fear that your money is going to a criminal gang or being used for drugs.
In the end we're only human and can be struct down by the same illnesses whether we live in a mansion or on the street.  But we can make a difference to people who every day are fighting for shelter and some food in there belly and it get's magnified as we enter the "season of excesses".
Not my normal blog but it's not been a normal week for me.  Sometimes being removed from your own bubble through illness makes every day events, like passing someone begging in the street, come into sharper focus.  Let's make a positive difference in the lives of people who need help now.  I hope my message is taken in the spirit it is written and if you are already helping, then I am sure there are a lot of people who'd like to say thank you, including me.  We're only human.
 

Change of seasons

I think we're lucky to live in a country where we have a definite change in seasons.  I remember over 40 years ago living in Greece and didn't see rain for 3 months, just blue skies and sunshine.  You'd think you'd love that but you can get bored of the same thing every day.  The first time it rained I danced in the street but my pal Seumas who had come over to visit me wasn't so pleased as it was his first day on holiday!
You also find, living in Scotland that if we get the weather we all want, we start complaining it's too hot!  So I welcome the cold weather that has arrived and today I saw my first snow of the season!
What I find more difficult is the lack of daylight.  My early morning runs are now all with a head torch and this morning I delayed it to allow the ground to clear of the snow and ice.  My point is it's now 5pm and it's pitch black outside so I try and adopt when I am training so that it's not always in the dark.  But as long as it's dry, there's nothing like a crisp cold evening run with your pals.  Even better if you take it off road into the forests where long shadows are cast and every so often you see eyes staring back at you from the bushes - normally wild life but I never hang around to check it out.
The secret is what you wear.  I've adopted gloves and a hat this week.  Still in shorts but 3 layers on top as we're down around 2 degrees.  As long as your extremities are covered you're normally ok but I don't think it will be long before the running tights are out.  I also need to get some gloves for the gym because the cold bars really do chill my hands to the extent they hurt.
If the roads get very icy I'll start using the treadmill but I need to make a bigger effort to travel to Tollcross and get on the Stairmaster which will be so beneficial for next season.  The hard work in the gym is essential so while the running miles are down, the gym work is essential.  If you can find a training partner I think that helps as you can do sets together or have a virtual partner where you check up on each others progress and motivate each other to push yourself hard.  Being held accountable for your training always yields better results.
Embrace the change in season, wear the right gear to suit the conditions and remember the shortest day of the year is only 24 days away and then the daylight will increase!!!

Dare to dream

It's been a very busy week when work and life had to be carefully planned and training reduced.  I spent 3 nights in different hotels and had some lovely food, the odd glass of wine and even managed a night at the theatre!  So training took a back seat although every session had a purpose and was important.
This morning I was running with my pal Stu on a nice easy paced 10km.  The temperature was 3 degrees so gloves were essential despite the bright golden sun in the blue sky and it was icy under foot - something we'll need to get used to in the coming months.  I was focused on my heart rate making sure it stayed below 147 bpm which it did so I was happy with the result.
Running a slow pace in a relatively short distance got me thinking about my first race (125km) in just over 4 months.  How do you go from 10km to125km in such a short period of time and 3 months later run 250km?  It's a question I ask myself at this stage in the season every year.
The answer is in the first instance you need to "dare to dream".  You have to set unrealistic targets - if they are realistic and achievable then they are not testing you to your limits.  Dare to dream, set the bar high and do everything within your power to achieve it.  If you set the bar low then hit it you'll either be disappointed or you're kidding yourself on.  You need a detailed plan and someone to hold you accountable for it to work.
Of course you are taking a risk when you dare to dream but life with no risk is like driving in 2nd gear - it's slow and boring, You need to get into "overdrive" (or 7th gear for the younger readers!) and enjoy the excitement of the journey.  There will be bumps on the road but think of it as skiing down a black run.  You hit an unforeseen bump you adjust, recover and continue down the hill. 
After my run I had a gym session to do and while I really didn't feel like it I forced  myself to get it done.  As always with the session you are dreading, it was brilliant.  The gym work is really starting to show with improved results and I know that come March/April I will be stronger and more flexible.  It's all part of the plan to smash my unrealistic goals.  Why not "dust down" your goals and ask are the really stretching?  If not then dare to dream and smash any limitations you may have set unconsciously.

Positive self talk

In many ways, you dictate your own outcomes by the mindset you adopt.  If you think you can't do it then guess what, you are probably right as you have preprogrammed failure into your head.  Words like "try" really don't do you any favours e.g. I'll "try" and get a sub 3hr 45 marathon or a 22 min 5km.  Your "self talk" is vitally important as it sets the expectation from which everything else follows.  If you "try" to beat that target, when you are at a training session 6 months out from the event then you can take a more relaxed approach and maybe only do 7 hill reps rather than 10 because it's ok the event isn't for six months.  That is the effect the word "try" has on your training which will then be replicated on your event because cut that corner once, and you'll repeat that behaviour again.
So every session counts and you need to make the most of them even if things don't go to plan.
The other day I was running through the leaves in the "Big Wood" when I tripped on a hidden branch and took a tumble.  I ended up with a mouth full of moss, it could have been worse, and my arse sticking up in the air - I had to laugh and fortunately nobody was around to see me.  I brushed myself down and got my breath back then walked the next section as my HR was on the max target but on the downhill it suddenly started increasing, while I was walking FFS!  I decided to ignore the disappointment of the HR reading and just run at a slower pace and enjoy the rest of the run.  The alternative was to give up which of course would have been the worst outcome.
Low and behold the next day I ran in the "Big Wood" again and my HR was well within the target range so I was very happy.  Yes the HR is frustrating but I believe what I'm being told to do by my coach Genevieve.  She has coached me for long enough that she knows how my body will respond and with that knowledge I can face the challenges with a positive frame of mind backed up with the all important positive self talk.  So the next time you hear yourself say "I'll give that a try" please reframe it to allow your mind to process the challenge from the beginning in a positive way.  Go smash those goals and get ready for 2022 which is going to be an amazing year.

Running makes me feel so alive

The last few weeks haven't been my best when it comes to running as I've struggled with my heart rate to such an extent, I was beginning to wonder if there was an issue!  Where I live is hilly and trying to keep a low heart rate isn't easy especially when I'm not "race fit" but I've no reason to be so I should cut myself some slack.
My weekly distance has reduced as has the number of runs in the week.  I have deliberately ran on flatter courses to allow my HR to stay lower but there's no logic to it - it's frustrating.  Yesterday I had a lovely run despite the wind and rain - I felt so alive running at a reasonable pace and I ignored my HR.  While it was still higher than my target, it has come down and it was a fabulous run - I loved it and that was my message in my last blog.  Go enjoy your training, it should never be a drag and we're so lucky to be able to do it.  You only really appreciate it when you're ill or incapacitated and today a FB memory popped up from 2 years ago where I was starting to walk a mile after my hernia operation.  A timely reminder
I've have a confession that this weekend was a bit boozy.  Friends for dinner on Friday and Saturday night meant I was a bit fuzzy headed when I woke this morning.  A "hangover walk" of 6.5km helped clear my head but despite a low heart rate during the walk, Garmin was telling me to take 48 hours recovery!  Garmin doesn't know my coach!! I ignored that and in the afternoon did a gym session then headed out for a run with  my pal Stu.  We headed into the Cathkin Braes which is a bit lumpy and ran nearly 12 km.  Cutting through the trees in the Big Wood with the bed of autumn leave under our feet was really special.  One of those runs that stands out as special because we could have kept running all day. Running definitely makes me feel alive and the sooner I can get back into the mountains the better because that really is a "rarified atmosphere" which is so special.  If you find something that makes you feel alive, go do it!

Easier said than done

Last week I explained that I was under strict instructions from my coach to run slow and keep my HR under 147 or walk.  Well that's easier said than done.  It's been a mixed week with  one hilly run where my HR behaved and the following day in the pissing rain and wind, same route, it didn't.  I tried walking when my HR exceeded 147 but it climbed to 170.  After at least 3 attempts at walking I thought, f@@k it I'm getting cold so I ran in which included a long climb.  My heart rate settled around 155!
A "three line whip" was issued and today I chose a flat route for a 10km with a couple of small inclines.  In the first five minutes I had to walk five times as my HR spiked so thanks Stu for your patience and walking with me.  Then it settled down and we kept at a pace that allowed me HR not to go above 147 for the remainder of the run.  Felt effortless so I will persevere with this approach until the issue is resolved.
I've been doing a lot more gym work as I'm feeling motivated to improve my core and overall strength.  My "A race" in 2022 is a self supported race and this year I was carrying 30% of my body weight on my back which takes calories to fuel the muscles and a lot of stress on the body.  In 2022 I will get the weight of my rucksack down and will definitely be much stronger.  Squats have never been my favourite exercise but I am beginning to like them and can even see a difference in the shape of my legs which helps.  On Friday I had my first Stair Master session.  Oh that's a toughy and I loved it.  Only 15 minutes to start but over the winter this will build and add to the mountain work I'll be doing when the weather allows.
URR is 283 days and 12 hours away and every training session counts.  I want to thank my coach for keeping me in line and my pals for joining me on my runs and gym sessions as this helps motivate me to push my limits to a higher level.
I'll finish by saying that preparing for any event whether a 5km Park Run, a marathon or an Ultra requires a carefully constructed plan.  But you have to be able to adapt when your results aren't what you are expecting or you get injured.    You need to listen to your body and sometimes you feel shattered at the end of a long run or weeks training - that's normal but remember and take time to recover.  Keep the focus on the prize but take account of what you are going through at the same time because external influences can affect your performance e.g. work etc.
We're not full time athlete's, we're "corporate" athletes where we work for a living and try and achieve amazing athletic goals at the same time.  In the end it's meant to be fun.  Enjoy the journey you super stars.

Back to heart rate training

If you've followed my blog over the last 12 years you will have seen that a lot of my training is done on heart rate.  I know some athlete's like to do it by feel but HR really works for me.  But it's not without its frustrations and I am currently going through a period of that just now.
I'm in winter training mode and not doing big miles and not doing fast miles.  Just consistent running with a lot of gym work.  I'm never going to have beach muscles as I approach 60 nor would I make the sacrifices required for a six pack, but I do need a strong core so I'm working hard in the gym.  I'll probably end up in an arm wrestling competition to see how my guns stack up!!!  But it's a great start to the day especially with the dark mornings and I can go running just as the sun rises.
But my heart rate is misbehaving and my coach has me under strict instructions to keep under a certain limit even if it means walking.  At first I thought it was my Garmin wrist monitor not being accurate so I bought a chest strap, but the other day it recorder 201 bpm.  If that was accurate I'd probably be calling an ambulance and I felt fine, however even when it settles down it's still too high.
So many different factors can contribute to the high heart rate; stress, booze, illness, hilly terrain or just running too fast (I doubt that!) but generally speaking I feel ok.  Sure the hills are tough but that's to be expected.
My instructions for the next two weeks are max HR 147, walk if going above this and take my HR as soon as I wake up.  This morning was the first day and it was 54 which seems pretty good for me.  I've been here before and it's settled down.  Before URR I had an ECG and everything was in order.  I'm not going to stress over it as that won't help but I have faith in my coaches training methods and I'll do what I'm told.  I just find it a bit embarrassing running so slowly but if I want to smash my goals next year then this is what needs to be done. Hopefully tomorrow's 8km will be on target and I can go and pump some more iron in the gym!

What motivates you makes you stronger

Since I have "gone long" i.e. 250 km staged races like Ultra Race Romania or 328km non-stop race like Tahoe 200, my race season boils down to 3 max 4 races due to the recovery period required after the races.  The races are carefully selected to prepare me for my "A race" and have me in the best form.  Only having 3 or 4 races in a season is motivation in itself but you need motivation for every training session.  More so as the days are shorter and you end up training in the dark and in worse weather conditions.
My main focus is obviously URR 2022 and every day I look at the picture of this years URR 2021 finishers - all Legends, but I wasn't one of them.  It's was a big disappointment to me but I'm going to come back stronger and smarter.
There's a lot of training sessions to be completed between now and August 2022, 297 days to go.  But I want to make sure I get the most out of them and this is where my club mates and friends come in.  I spend a lot of my time training on my own.  My motivation is the targets my coach sets whether it be my HR or the pace for a certain run.  That keeps me going but I was reminded this weekend of how much more fun it is to be running with your club mates.  I'm not competing with them but having someone on your shoulder or maybe 5 paces ahead makes sure I make the maximum effort to stay with them or ahead of them.  They might not appreciate just their presence is enough to make me turn the effort up "a notch or two" so I hope this winter to get more training with them so they can push my performance.  Thanks guys.
Your 2022 goals will be decided by what you do over the winter and with 297 days to go, I'd better make the most of every session.  Get some dates in the diary for next season and start planning.  

Ultra Race Romania 2022 - here I come!

The decision has been made.  I aim to use my experience from the URR this year and turn it into success in 2022.  I've paid my deposit and in 304 days time I will be lining up with the brave athletes that will take on one of the toughest multi-staged races in the world.  It's hard to explain how tough this race is but to those that finish they race deserve the title of being Legends.
250km over 6 stages and 7 days unsupported is not something you take on lightly.  It requires much more planning than an ultra and it's the unsupported element that requires your attention because the weight of your back pack can sap your strength, and the contents of the back pack provide the fuel you need for the mountains with a gradient of 38%.  Don't ignore the psychological challenge in sleeping in tents with other competitors - just hope you don't get a super snorer!
It's been a couple of weeks since I have posted because I was away in Crete on holiday - survived the two earthquakes!  While this was part of my rest and recovery strategy, I was in the gym most days lifting weights and ticking over on my running on a treadmill.
Now I'm back and the winter training begins.  I've spoken to the professor at the university that are going to help me prepare for the race.  Nothing is being left to chance as I'll be getting poked and prodded by the students while they test my sweet rate amongst many other things.  Then there will be the heat chamber and trying to simulate the conditions in Romania - this year it was 36 degrees and when you come from Scotland where people complain it's too hot at 20 degrees, you need to try and get used to running with a fully loaded back pack in the heat.
Today I met with my coach and discussed the winter schedule.  We'll be mixing it up to keep it interesting with more gym work, swimming, turbo training and mountain biking along with running of course.  But the mountains will have to wait for the better weather for safety reasons.
I'm so excited and will be entering this period of training at a higher base level of fitness than last year and I was definitely in great shape for 2021.  I expect to see the results come through in 2022.
The winter is the time to get into shape for the next year and my recommendation is that you start it now and decide on your "A race" so you have a target to create your focus.  Good luck and remember to enjoy it.

Rest, recover, review & reset

When you train 6 days a week as I do, I have to remember that rest is an important part of training.  After all I'm no "spring chicken" although as I approach my 60th, I'll be a "youngster" in that category (M60) and I'm looking forward to it.
This week has been complete rest following the Ring of Steall race last weekend due to work commitments meaning I was travelling during the week.  But that doesn't mean I've been doing nothing.  I've been conducting research with my fellow runners from URR and I'm working on how I can reduce the weight of my back pack and also I'm going to be used as a case study at a university who have a heat chamber.  I'm looking to build greater success from failure.  Failure doesn't phase me as if everything you do in life is guaranteed there wouldn't be any excitement, anticipation or nerves which makes the success even sweeter.
The continual review of your performance, your races and your training is essential as "every day is a learning day" and it's highlighted in every race.  Don't loose the learning.  Acknowledge what went well, what could have gone better and adjust your training accordingly.
Let the 2022 plan begin.  Hope you are doing the same!

Salomon Ring of Steall

Whilst I'd heard of the reputation of this race, it was never my intention to enter it this year but having DNF'd my "A race" in Romania I needed to put my years training and fitness to good use.  Fortunately I got a cancellation and had 1 month to prepare.  In reality I had 3 weeks to get ready and due to my fatigue from Romania, my coach carefully built me back up to reasonable fitness.  1 week out from the race I did a recce of the first climb, the Devil's Ridge and the scrambling section.  I'm so glad I did as it put my mind at ease re the technical challenges and also prepared me for the descent at the end which I will come to later.
The atmosphere at the start line was electric and it's the kind of race that attracts top "racing snakes"!  They set the race off in waves and my two club mates Michael and Mark were in the 2nd wave so I had to wait another 45 mins for the 5th wave to go - this helps with the queuing going up the first climb.  Fortunately the rain stopped as I lined up and I ran a reasonably fast first km to get ahead of the pack onto the mountain.  It's a steep and long climb and I started chatting to a runner, Anna, which helped take my mind off the climb - 1 hr 30 to the top.  On the descent I took a tumble on an innocuous section having avoided falling on the much harder sections. We ran together to the feed station at CP three and I almost needed her help as I fell again just before the check point and broke one of my poles.  That descent was very tough and never before have I felt my quads so tight so early in a race and I knew the hardest climbs lay ahead.  The poles were essential and anyone without them was struggling both up and down so I didn't know what I was going to do.  Fortunately for me, and unfortunately for Mark he had to withdraw from the race at the feed station and very kindly offered me his poles - I don't know how I'd have managed without them.
Michael's wife Michelle had waited around as he was long gone and took some photos and offered words of encouragement which is always welcome in these races.  
The next section was reasonably flat but starts creeping up before it reaches woodland.  I met a few runners who looked like they were struggling but were very slowly battling on.  This is not the race to require assistance in certain sections and I have no idea how they'd take on the remaining climbs or get out if they couldn't go on.  I met a few injured runners coming back down as it obviously wasn't safe for them to continue and speaking from experience, that's a difficult but the right decision to make.
We waded through the river then took on the big climb.  I warned Anna that there were some false summits but had no idea just how bad that was.  It's a very steep climb and you have to shorten your gait and keep going.  Some people were looking at the "ants" up above but I didn't as it didn't help seeing people much further up the hill.  I preferred looking down to see how far we'd come. When you think you're at the top you look to the left and it keeps going, up.  After 3 of these false summits I realised that there were at least two more descents with tough climbs the other side and while the ups were tiring, the downs were painful on tired legs and you had to be careful because the terrain was tricky in places.  I was also short of water as after the only feed station you're on your own.  I'd advise anyone to fill up from the stream before the big climb.  I rationed my water to the top of the last summit and downed it and a quarter bottle of coke (rocket fuel).  I'd dropped Anna on the climb and at the summit I checked my watch and realised I has 55 minutes to get to the finish under 7 hours.  I didn't have a target before the race but I certainly did now.  Coming off the summit is a tricky, rocky traverse and there were a few "hairy" moments with poles or feet getting stuck in rocks.  I could see a tent which was the last check point where you turned straight down hill to the finish.  Having carried out my recce I knew what lay ahead and while it was difficult underfoot I was going at full tilt.
I stopped to get water from a stream as I was starting to cramp up and while I thought this might mean I missed the 7 hours, if the cramp developed I'd be in big trouble.  On the way down two of my club mates Gavin and Lorna took video of me running by while they shouted encouragement - thanks guys that's what I needed at that point.  It's a pity you didn't get to video my spectacular fall in the boggy peat further on and guess what, I broke one of Mark's poles!  Further down I went over on my right ankle but managed not to damage it.  I knew I was risking an injury as the descent on the stones is difficult enough when they are dry but treacherous when wet.  I flew past so many runners who were struggling descending with tired legs and I'm grateful that they got out the way as it's a narrow trail.
I hit the road and knew I had less than a km to go.  Michael, who had smashed the race in 5 hrs 31 mins and got top male +50, was all cleaned up and running beside me videoing and interviewing me for "Deek's TV" as I approached the finish line.  The crowd were amazing cheering away so on checking the time, 6hrs 57mins, I was able to do a wee jig across the line.  As always Michael was there to capture me hanging over a barrier trying to stand up.  I'd given it everything.  I still can't believe I made that descent as quickly as I did although that was a large part of my training.  13 minutes later Anna sprinted across the line and what an effort considering she did the race without poles.  This is a fab race and if you want to test yourself in the mountains, then get signed up early. 2,700m and 29km on tough terrain.
Reflecting on the race I have a few tips if you are considering it.
1 - Train in the mountains, power walk up and run down.  
2 - Do a recce of the course
3- Your foot ware is essential - I used Salomon Speed Cross (big lugs are required)
4 - Train with and use poles
5 - Take on as much water as you can at the feed station, then fill up at the streams
Salomon Ring of Steall you rocked.  Great organisation, great race and thank you to the volunteers who were amazing.  The safety shown at the scrambling sections was excellent.  Thanks to my family and pals for supporting me during the race either by being there or online.  Thanks to my coach Genevieve for getting me ready in such a short space of time and not letting me "sit in a puddle" after my DNF in Romania.  Psychologically this was an important race to "bury the demons".  Deek's back (but might take a wee rest!).  Let's see what 2022 has in store.

7 Ps

Back to the 7 Ps - piss poor preparation precipitates piss poor performance!  2021 hasn't been a good year for racing results with 2 DNFs recorded (100% "failed").  But whilst I don't like the fail, it's only a fail if you don't learn from it - check out the very short Michael Jordan video https://www.youtube.com/watch?v=JA7G7AV-LT8 
So now I need to dust myself down and review the season so far, note the words so far!  On Saturday 18th September I am racing the Ring of Steall in the mountains; 29kms with 2,500m of climbing.  It's got a reputation of being tough and unforgiving with narrow exposed ridges and scrambling across rocks.  So on Saturday I headed out with my friend Michael who has run the race before and will be killing it this year as he is in such good shape.  I was so glad to have him there as the weather conditions were suboptimal being wet so the rocks were slippy and with cloud base on the summits.
You are not allowed poles in some sections so for most of the run I didn't use them - that took a bit of getting used to - it's a confidence thing and on the way back down my left ankle must have collapsed at least 6 times - seeing sports therapist tomorrow.  On the narrow ridges at the top of the first summit, not being able to see the sheer drops probably helped and I just kept my focus on the narrow path that got very close to the edges at times.  I'm so glad I didn't attempt this on my own in these conditions.
I had been warned about the scrambling section and to be honest, wasn't looking forward to it especially as it was wet!  But we took our time and it was ok.  The weather wasn't getting better and there were no views to be had so, because of the increase risk with the wet rocks we decided to head back having at least gone over the "Devils Ridge" and scrambled across the tricky section.  In all we'd covered 13km of the 29 km and 1,400m - not a full recce but one that puts me in a much better position for the race.
We headed down the mountain and ran the whole way.  On this section you can use poles and on the day I will be as your tired legs are going to find the terrain difficult.  Fortunately I stayed upright but my left ankle was an issue and I'll get that sorted this week.
I'm very excited about this race.  It has a brilliant reputation and I know it will be a test of my fitness and experience due to the terrain.  But I feel confident, not overly confident, that having done the mini recce I know what to expect so I can prepare my mind and body.  The core strength required for the terrain is essential and as I was running down the hill I could feel my core taking all the undulations and quick changes of direction.  That's come from hours and months of regular core work which I will be "cashing in on" come Saturday.
I am continuing to analyse my last race, URR, and researching various aspects to make 2022 an amazing season and to build and develop my body and mind to be the best I can be - it's all relative.  
Here's to the 7 Ps and I'll report back next week.

Found my mojo!

Did you miss me?  I took a break from my blog while I rested and recovered from the Ultra Race Romania, and got back into the routine of work.  Fatigue is strange.  You might feel perfectly well and recovered and then all of a sudden it creeps up on you.  I've been taking plenty of "power naps", just 20 minutes makes a big difference to my energy.
My coach and I both agreed I needed another race as soon as possible as I have built up a level of fitness that would be lost unless I continued training for an event.  I also needed the motivation as the post race blues definitely kicked in as I kept analysing what happened to cause my DNF in Romania.  I am writing to my running colleagues in Romania to learn about what food they carried what they had in their rucksacks as if I revisit the race in 2022, I can't experience the same problems. I have also written to a professor of exercise and physiology,  whose students I have spoken to about my races, to access their expertise.  This is stage 5 in my 5 step process, the Review, and it's important I learn, develop and move forward.
Fortunately I found a race, the Salomon Ring of Steall Skyrace which is on 18 September.  A tough mountain race over 29km with 2,500m of ascent.  A very short training plan was designed to "restart" my system safely and for the first two weeks my heart rate hasn't been behaving which is partly due to the fatigue.  I feel fine but it's frustrating although I've been here before and know just to follow the plan.
Yesterday I was back in the mountains with my pal Stu.  We headed up The Cobbler followed by Ben Narnain the Ben Ime.  The conditions were ideal in that it wasn't too hot but there were no views.  All three summits were in cloud base.  When I left the last summit, the highest at 1,011m I ran all the way to the bottom as fast as was safe.  It was the highlight because I felt light (almost floating), confident and my footing all the way down was ideal with the exception of a couple of slips but that's where the poles help.  Most walkers heard me coming and gave me room but a few got a fright as they looked up at the last moment to see me flying towards them!  My hear rate was low for the whole session and when I finished I realised that this is what I love - being in the mountains, power walking up and running down.  You also meet some great people and everyone looks out for the people on the hill.  We covered the 18 km with 1,520m of ascent in 3hrs and 20 mins.  Not to shabby and I now have my mojo back.
The focus is back as the race is in 13 days time.  I'm looking forward to a challenging route and being with likeminded people who love running.  The weather could play a big part on the outcome of the day but whatever it throws at me, I'll be ready.  I'm doing a lot of gym work on top of my running to make sure my body can take the punishment.  The feeling I had running down the mountain only happens when you'd put in the hard word and the long miles.  That feeling is what makes me get up at "silly o'clock" to get out and training.  The season is changing, the days are getting shorter and cooler.  That may alter when I train and the type of training I do but it will all be focused on the remaining targets for this year and next season.  I'm back!

The allure of ultra running

Back in 2008 when I completed my first sprint triathlon, I thought an "ultra" was a football hooligan and had no idea what an ultra actually was or that I'd end up being an ultra runner.  For those of you who aren't familiar with the term, an ultra is a run which is longer than a marathon.  What I would like to convey to you in this blog, is just how special the ultra community is and how in less than 10 years I have a whole "family" of ultra runners and organisers that I can call my friends.  I'm in touch with these friends almost every day as we have shared a special adventure together.  I also hope if you are a runner you will step up to an ultra so that you experience this wonderful community for yourself.
The inaugural Ultra Race Romania, a 250km self supported race held over 7 days in the beautiful mountains of Romania, took place 2 weeks ago and due to Covid restrictions many runners either decided not to risk travelling or we not allowed to do so.  As a result there were only 13 runners.  Never the less the wonderful organisers put the race on and we were treated like rock stars before, during and after the race.
This blog is not a blow by blow account of the race and even if it was it would be relatively short as I only lasted 3 days and 100km.  I have ran 2 similar styled events before in the Sahara Desert (MDS) and the Grand Canyon (G2G) but following my non-stop 205 miles at Lake Tahoe I decided I was going to race this staged race.  It wasn't about completion, it was about pushing my limits to see how far up the leader board I could go.  I failed.  Nothing in life is guaranteed but my motto has always been "we are capable of so much more" and development only happens outside your comfort zone.  I was certainly pushing the limits and was in 3rd place after day 1 and day 2.  Unfortunately on day 3 I had stomach problems and couldn't keep down anything I put in my mouth.  If you can put fuel in your car it will grind to a halt and that's what happened.
When you are in the wilds, and judging by the fresh bear paw prints and the piles of poo I was in the wilds, you have to keep your wits about you.  Even having taken the difficult decision to pull out.  I notified the organisers via my GPS but had to walk out to somewhere they could get a 4x4 into collect me - that turned our to be 6 km later and that was an exceptionally tough walk / stager.  Pulling out was caused by 34 degrees heat, carrying 23 kilo's  (34% of my body weight) on my back and gradients of 38 degrees.  This ultra will gain the reputation of being one of, if not the hardest multi stage unsupported races of that I have no doubt.
When I describe what you go through on a multi-staged race to people they look at me as if I am mad.  Why would you want to put yourself through all that, no washing facilities (except for a couple of rivers), freeze dried food, sleeping in a tent which was never level and living out of your rucksack?  The answer is simple but needs some explanation.  It's the people and the total detox from the outside world - you are almost totally cut off, unplugged!
Most of us lead a sedentary lifestyle.  I run a business but most of my time am "driving a desk" so I wouldn't call that active or exciting although I am very privileged to do what I do.  There's plenty of stress that comes with the territory and stress really does shorten your life so we need an antidote and running is a great stress buster and has got many of us through the lockdown restrictions.  But ultra running, this takes it to a whole new level especially when it involves being unsupported and living in tents with people you haven't met before.
Back to Ultra Race Romania.  We'd been waiting for 2 years to get to Romania but had built a good relationship with the organisers; Andrea, Daniel, Edi & Beatrice before we arrived.  They had gone out of their way to reassure the runners that the race would be run safely in this Covid world - it was.  We met the other runners at dinner and as always are swapping stories about their adventures.  Soon we're swapping tips about food, strategies about the long day and the route.  Yes this is a competition but to a man and women we looked out for each other because it's in the wilderness and there are additional risks such as bears, sheep dogs (more like wolves!) and snakes if you're really unlucky!  It's not like running a race around a city.  The competitors don't display huge egos because this isn't a sport for posers.  It's too painful and you need to really want it to go through the discomfort of a race.  But the rewards are worth it.
We started as 13 strangers and within 2 days we were like a family.  This made it all the harder when I pulled out.  Sitting in the back of the car we drove past 3 runners who were now my friends.  I lent out the window and applauded them and shouted encouragement.  When they saw it was me I could see the shock in their faces and they could see the tears in mine.  I could have hidden behind the tinted glass and they wouldn't have known it was me but they deserved my support for the effort they were putting in.
Back at camp I was treated by the doctor and Gina, who had dropped out on day 1, gave me a massage.  Since dropping out she has stayed in the camp and was giving massages to the runners and even the volunteers.  What a trooper.  That couldn't have been easy as it meant she was living in the tent with the runners and then had hours of spare time to pass before she saw them again.  Just an example of the special people in this race.  Poor Iona saw a bear at the end of the first day and got such a fright she pulled out.
The next morning the long day (70km) started at 6am and I agreed, unbeknown to the runners, to sing them away (500 miles which I did every day) but dressed in my kilt.  When I showed up the place went mental with runners and volunteers wanting a picture with me.  I'd also given an interview on video and it was unbelievably hard to hold back my emotions.  This race, these people had really gotten a hold of me.  When the runners were gone the volunteers fed me - a fresh tomato brought me to tears and this was the first real food in over three days.  Man up I was saying to myself!
I made the difficult decision to leave the camp and go stay in a hotel - I needed complete rest and good food.  I felt very selfish making this decision but the organisers made all the arrangements, called some favours in to transport me more than 2 hours away.  I was also told in the 3 days I'd be away that if I needed anything, the organisers father was only a phone call away.
I was taken out to dinner by Mihai who dropped out the same day as me, his wife and their friends and Gina who had by now left the camp.  The kindness and hospitality that was shown was unbelievable.  The organisers stayed in touch and I sent all the remaining competitors an email each day to encourage them as I was following their progress online during the race.  Getting emails at night in your tent is important so I hoped they'd appreciate it, which they did.
The four DNFs were taken to the finish line for the party and a real touching gesture was that we were allowed us to present the finishing medals as our friends came across the line - more tears.  The nine finishers were all LEGENDS and had come through adversity to get to the finish line.  From Tommo's shoes failing him and him taping rubbish to his insoles, to Vince's "poles" that he fashioned from tree branches or Irina needing her survival sheet to stay warm in the storm - there were plenty more heroic stories but that's for another day.  The winner Davide finished in an incredible 38hrs 56 mins with the last runner coming in on 69hrs and 9 mins.  Unbelievable to have finished off this no matter what the time - coming through this challenge in those conditions deserves all the respect these LEGENDS should get.  I'm gutted at not being there with them but as I said at the beginning, nothing in life is guaranteed and this has been an adventure of a lifetime.
Then we partied and a unique feature of this race was two days of site seeing including Dracula's castle and Peles Castle, guided by professional guides.  What a beautiful country Romania is and how hospitable and friendly the people are.
Since arriving home, the runners have all kept in touch and we will meet up when visiting each other or at another race.  I've had plenty of time to reflect on my failure and have come to the conclusion, this has been my most successful failure.  I raced for 100km and was lying third when my stomach problems led to me withdrawing.  Could I have gone on?  I've asked myself that many times but feel if I had then I would not have survived the following day as the stomach issues continued afterwards.  It would been a risk to the race organisers had I continued. Safety first. 
The winner, and now my good friend Davide Vitali, explained to me this had happened to him four times where he DNF'd so I will be taking some advice from him in how he manages it. I had the privilege of sharing my tent with Laurent & Richard who I'd run with in G2G & Tahoe and we had a great laugh as they tried to help me with my French!  Every race has a "snorer" and Tommo was ours but his "liverpool banter" was hysterical or at least we think it was - didn't understand any of it!!  Mike & Kristine from Canada planned their race with military precision and smashed it while local "hero" Cosmin held his second position throughout the race also using a stick instead of a running pole!
All the runners have their own story as to why they were there and what they were trying to achieve.  I went wanting to race this race but came away after a life affirming adventure having been enriched by every competitor in the race. That is why I go through the discomfort of a multi-staged ultra.  I now have an extended running family, one where I know we will stay in touch and will meet up again.  It was the detox I needed and the result was totally unexpected.  None of this would have been possible without the organisers who had a dream to showcase Romania whilst raising awareness for an Autism Charity.  My final thanks goes to my wife and family who have also "lived this race" for the last two years with numerous sacrifices along the way.  They understand what ultra's mean to me and how they hopefully make me a better person.  Thanks to you all for your support.  Till the next adventure, take care.

Ultra Race Romania - stage 3

Excuse the delay in my report.  I did send it from the camp but now I am back in civilisation I see it didn’t arrive.

As advertised, this was going to be a very tough day and it lived up to it’s billing.  Although the overall gradient was less, 31.2%, there were places where I really did question if I would reach the top if in fact it was the top and not a false summit.  I’ve questioned this before when looking a huge sand dunes and my feet were sinking in the sand, but to have those thoughts when standing on firm ground gives you an idea how difficult it was.

I was concerned right from the start because last night I could only eat half my dinner meaning there wasn’t enough fuel in the tank.  Breakfast and I only ate a quarter of it so I knew I was going to have to eat regularly on the move and make sure I kept hydrating.  I was in third place overall but expected a couple of runners to get past me on this stage as I was taking it easy in preparation for the long day, stage 4.

My good friend Laurent was on a mission and headed off fast so I decided to let him go.  I caught up with him at CP2 which was after a 7 km climb but I decided to take 10 minutes rest as I wasn’t feeling great in the heat.  I took a salt table and immediately was sick - warning bells were ringing in my head.  I still had over 22km to go (advertised as down hill - aye right!) and if I couldn’t keep liquids or food down I was in serious trouble.  I left the CP and the summit was a short distance away, straight up.  Possibly the steepest gradient so far and I took baby steps at get there.  It was less than 10 minutes from CP2 but I decided to rest and enjoy the view.  Mike & Christine from Canada came through so I thought I’d follow them on the descent to be safe and knew the other runners would be some way behind - possibly an hour. 

The descent was horrendous.  All sorts of hazards under foot, each of them a potential ankle breaker so it was very slow.  I knew I was struggling as my friends disappeared into the distance.  I met some locals climbing up the mountain with baskets of blue berries they had picked and they gave me handfuls to eat.  They were so sweat, my mouth is watering just now thinking about them.  However every time I tried to drink I was getting reflux.  It’s hard to explain my physical and mental state at this time.  I had no muscular pain in my body but my stomach was not happy.  I was on my own, no one around for miles and there was fresh bear poo and paw prints  It was almost impossible to run with the deep logger tracks that were slippy where wet and mud coming over my shoes.  Staying upright wasn’t easy but I focused on the next check point - just get to the next CP and re-evaluate and maybe get some medical attention.  From CP3 it was only 12 km to base camp and I could recover there.

However I was doubting whether I could manage CP3 to base camp as I had studied the map and knew it was difficult and eventually I started to think about my safety as I was hardly covering any ground.  I kept banging my poles together to hopefully scare off the bears but that’s not something I’d thought about when training in Scotland.  Going through the forest you had to keep your wits about you as you didn’t want to miss a sign, and at the same time there was the possibility of meeting a bear.  I know the probability was low, only one competitor had seen a bear up till that point but she was so traumatised she withdrew, but it was in my head.

With a heavy heart I came to the conclusion that even if I could complete the day, I’d be in such a state and would still have 125km in the next three days that I was asking to much of my body that wasn’t accepting food or water.  When I entered the race it was with a view to competing for a top 5 place but now it was about survival and self preservation. I pressed the button on my GPS tracker which alerted the organisers I had a problem and they would come and get me.  However I wasn’t going to sit in the woods and wait for them so I continued walking.  The logging track was horrific.  Churned up by the machinery I was stumbling across tracks that were 2 feet deep and slippy with mud.  I became clear that the organisers could never get a car up here so I slowly made my way down the hill.  Eventually I heard a scrambler and one of the volunteers was there to see what the problem was.  I explained and he told me to sit down and that the car would be here shortly.  I’d walked 6 km since pressing the button and was totally done in / finished.

I got in the car and we drove the last 13km to the camp - seeing the terrain, I’d never have made it.  When passing my friends I lent out the windows and shouted encouragement to them.  I could see the shock in their faces but fortunately they didn’t see the tears in mine.  My race was over.  When I got back to the camp the doctor sorted me and I was looked after.  I was the 2nd runner to drop out with the same problem that day.  I was allowed to phone home and explain why I wasn’t appearing on the tracker any more.  Fiona then posted the message so that everyone knew and could “stand down from dot watching”. 

I cheered my fellow runners home but it was strange being in the tent with them knowing I wasn’t running in the morning.  I had given the videographer Mike my kilt at the beginning for a finish line shot so went off to see him as I always sang 500 miles on the start line.  We agreed that I’d surprise my pals at the start line so I put my kilt on and when they were all lined up, I stepped out.  Instantly I had runners and volunteers hugging me and demanding a photo which was lovely and I really worked hard not to cry (man the fuck up I told myself!). I sang them off and they heading into the distance for the long day.  Then the camp was silent.  

The volunteers offered me food - real food.  Bread with chicken pate and then they gave me a tomato - I bit into the tomato and cried.  I have never tasted anything so wonderful.  Christ what was happening to me, but they understood.  Arrangements were made and they got me to a hotel a few hours away where I spent the next three days.  I’ll cover that in my next blog.  I’ve lots to share as this adventure wasn’t over but sadly my race was.  I’ll be posting another blog on Sunday but I’d like to thank you for all your support and for your emails that I received while in the race.  I hope I have conveyed what a multi staged race is like however as will come out in my next blog, this was way more than a race and will forever be etched on my soul.  I also would like to thank the organisers for looking after me before during and after the race.

URR Stage 2 - and they think it's all over!

 

Today was brutal, even more than  yesterday.  Steeper, higher, steeper and longer.  At the same time it was meant to be run with tomorrow in mind.

Before going into the detail of the race it's worth remembering that I'm sharing a tent with four guys and the only washing facility is if you come across a river. The two nights so far have been lumpy and tonights has a significant slope.  So it isn't a quality sleep and you are living of boil in the bag food!  I know I know your asking why but that's for another day.

Today after a short run it turned onto a full blown climb.  The type that has you taking baby steps and breathing heavily.The climb was 10 km.  I was ahead of the second placed Romanian runner Cosmin Raileanu until a wrong turn lost me 5 mis.  Cosmin and I completed the climb together but he disappeared on the downhill.  This almost ended my run as having not seen another runner for 15 minutes I thought I was on the wrong route, yesterdays route!  There was no way I was going back up the mountain so I consigned myself to being out of the race.  I was gutted but this race is so incredibly tough that I thought the beer was going to compensate!  Just then my friend Laurence shouted out to me and we were on the right route.

The rest of the day was more of the same.  Very steep hills and I wanted to keep my third place so when I reached the last summit I gave it all I could manage for the 6km downhill on rough ground.  Just as well I did as Mike (2hr 43min marathon) and his wife came in just over 5 mins behind me.

Yesterday a runner retired Gina.  The good news is she is giving massages at the end of each day so I have had 2!  My traps in the shoulders are agony but my back is tired as well.  To be expected with a heavy rucksack.  My training in the mountains has been the best thing for this adventure but the gradient is unreal.

In all my multi day events it's the long day that everyone talks about before it arrives.  Here it's the day before the long day.  48km with over 2,000m of ascent and the following day is the long day.  This will be my biggest challenge yet and I'm heading off to rest as I need lot's of recovery time.  Tomorrow if you're dot watching it will be slow.  They've been having technical problems with my tracker but hope to get it sorted.  I'm off for a rest now and hopefully will receive emails from you.  The ones received last night were very much appreciated - keep them comming please.  Fingers crossed.

Ultra Race Romania

#wherelegendsmeet

https://ultraraceromania.ro

Ultra Race Romania - Day 1

URR Stage 1

Distance 32km, Elevation 1,236 m, Max.Grade 37.1%, Min Grade -29.8%  Completed in 5hrs 42 mins.  The best way of describing this course in the beauty and the beast.  My plan was to run what I could before the climb and was in 4th place when the climb started.  The most beautiful forest awaited us but OMG the gradient was a killer.  That's not helped by the temperature which was 34 degrees and I was carrying a rucksack with 24 kgs.

It was a slog and nearing the highest point I missed a turning and started running down hill.  Fortunately a Romanian runner Michael shouted to me which was very generous as I then past him.  Reaching the highest point was a relief but the way down wasn't much easier with the terrain being difficult under foot.  I didn't want to lose my place and gave it everything but the last 5kms were touch and go as I tried to stay upright  I'd hydrated plenty and taken the usual amount of salt but it was obvious my body was closing down and putting one foot in front of the other was difficult.  

The only dangerous point was the sheep dogs I mentioned before.  I had 5 of them snarling at me as I was  backed against a tree but the shepherd sorted it. Apparently they don't understand English and I might meet them again tomorrow!  I did come across some bear paw marks but fortunately didn't see them! 

Towards the end there was a river off to my right and I had decided just to walk into it when I came round the corner and there was the finish line.  All the volunteers were cheering and Andrei ran out with a Union Jack.  I made the mistake of lying down while waiting for water and that's where the cramp kicked in.  I then headed to the river and lay in it fully clothed to try and wash the clothes and soak my body.  I've had my recovery drink, took more salt and had a snooze.  I'm looking forward to my first camp foot, spag bol, which I am sure will be worth the weight in carrying it!

Plenty of rest required because tomorrow is 38km with 1,826m of climbing. My game plan is to run the first couple of KM before the big steep climb starts and that's where the power walking begins.  But it's slower than UK pace due to the heat, gradient and rucksack so be patient if tracking me.  I'll run the downhills if the terrain permits and I'm safe to do so.  I need to keep some in the tank as Wednesday is a really tough day.

Ultra Race Romania.  This is a really tough course but the organisation is fantastic.  As there is no signal at the camps the organiser takes the emails off sight at the end of the day so you'll probably be a day behind.  At least if you track me you'll get the times.  I'm chuffed with 3rd place today and let's see what I can do on day 2 that leaves me in reasonable condition for day 3.  I'm not even going to talk about day 4 as I need to get there first.  Thanks for your support.

#wherelegendsmeet

https://ultraraceromania.ro

Ultra Race Romania - Base Camp

 T-1

I've made it to base camp despite KLM's best effort to scupper my plan!  I've got three tent mates, two of whom I know from G2G and Tahoe so it's great to catch up.  We have received wonderful hospitality from our hosts and despite me being a fussy eater, the food has been good.  Tonight we will have our last proper meal at base camp before being self sufficient.
I passed the covid & medical tests but my bag weighs 12.3kg, and that's having reduced my snacks!  Another 1.5kg will be added with the water so the first 2/3 days are going to be affected by the weight as I weigh 67kg, it's a challenge.
I've studied the route and the altitude for day 1.  I'm going to pace myself as this is a 6 stage race not a sprint.  Where I can I will be running the downhills but I need to be sensible as I also have to acclimatise - it's in the 30's but there is a nice breeze.  The key is staying hydrated and as we are hanging around camp waiting for dinner we are sheltering from the sun.
There are competitors from all around the world and a few racing snakes by the look of it.  At our briefing last night we were warned about the bears and we're been given a bear spray and firecrackers!!  Apparently there are also snakes, vipers, however they haven't seen any in the last couple of years - here's hoping that continues.
I'll post at the end of every day with the exception of the long 4th day, 70km, as my priority after that will be taking care of my feet, eating and going to sleep.  I'll report back the following day which will be a rest day.  As you know you can track me by going to www.ultraraceromania.ro and following the instructions and you can also email me.  Receiving the printed emails in your tent at night can be the highlight of the day (or the lowlight if you don't get any!).  
I'm now going to rest.  Another briefing in an hour and dinner in 2 hours then an early night.  It's down to business tomorrow.  Let the adventure begin.

On the edge

 8 days to go before I "toe the start line" in Ultra Race Romania.  Time is running out as I finalise my food and a few last minute equipment purchases which I pray arrive on time before I travel.  Getting on a plane will also be something I haven't done since February 2020, but I'm looking forward to a complete change of scenery and an internet detox.  You will be able to track me during the race and I'll put up details when I know them.  My only internet contact will be 15 minutes a day when I can send an email which I will do to my wife so she can update my blog on a daily basis.  If you want to send me an email offering support then please do.  It's the highlight of the night when you are in your tent and there is mail delivered.  You have no idea the lift that it gives me.  It's also terrible if a tent mate doesn't get mail - especially if it's me!  I'll get the email address out soon.
As for being "on the edge" this is in relation to my last big week of training.  It's a fine balance between getting me to the optimum condition while avoiding injury or making me too tired.  But my coach Genevieve has nailed it.
This week involved me in my first race since September 2019.  The John Lucas Memorial Ultra which had a relay race.  ATHelite put 3 teams in and I had the first leg which was 16km with 322m of ascent.  I pushed hard as one of my other team mates Mark was looking to beat me so was delighted to complete a very difficult leg with my average pace being 5:02 mins per km. Delighted with that and staying ahead of Mark - by one minute!  After a few minutes rest I then headed out for the second leg but not to race it, just to run it for the distance. Another 18 km in the bag with 231m of ascent and an average pace of 5:30 mins per km.  Very happy with that result as a race and as a training session.  Our team came 4th and there were great performances from the individuals - well done guys.  There is nothing to beat racing for real and it's wet my appetited for URR, although there are some serious runners in the race.
Today was a 5am start as I headed to the mountains on my own.  I had some scrambling over rocks at the second summit and was very nervous although another climber who appeared from nowhere, gave me some guidance - my heart was in my mouth, again!  I shortened the route to give me a long descent and I flew down the hill.  My legs feel great and 3.5 hours of effort with 1,400m of ascent was a fantastic way to bring the hard training to a close.
My coach will be letting me know what I will be doing this week but it will definitely be a lot less and no more mountains.  I've said it before but the first priority is getting to the start line and I'm almost there.  The second is to get their fit and I think we can tick that box based on my numbers.  She has taken me "to the edge" but that's been achieved safely no matter what my Garmin has been trying to tell me! 
I aim to report back next Sunday from Bucharest on the eve  of the race depending on the access I have to the internet.  I'll make sure I let you know how you can follow me and send me emails.  Thank you for all your support and I will be posting my charity page for Maggie's Cancer Centres.  Like all charities they have suffered with a lack of donations during the pandemic and I hope we can raise some valuable funds for them as the support they give cancer sufferers and their family is just amazing.

Choosing the right path

Sorry for being a day late with my blog.  I've been so tired with my training that I deferred it a day so I could eat my body weight in food and relax after a hard day in the mountains, again!  My weight is at my lowest and I think I'll be on the cake diet until the race to try and get some pounds on! 
The focus last week was on getting ready for a long day in the mountains on Friday and again on Sunday.  We've also had the benefit of sunny weather but that in itself presents some challenges which I'll come onto.
After a big weekend in the mountains there was no rest.  On Monday I completed a 26km road run, Tuesday 2 x 12km (am/pm) with gym on Wednesday, 10km road run Thursday and gym.  On Friday I headed up to Glen Feshie near Aviemore and completed a solo mountain trip of 27km with 1,379m of ascent.  The OS app on my phone is critical and I found my way to the first summit without a problem.  There was even a stream running near the top so I stopped to refill my bottles as I couldn't be certain when the next one would be.  There is nothing like fresh, cold water taken from a mountain stream.  The temperature was rising and I'd taken the precaution of wearing my desert hat to protect the back of my neck and obviously P20 sun cream.  The problem with the once a day sun cream is everything sticks to it and you come off the mountain filthy.
The views were amazing and the plateau at the top was very expansive - that's when the path disappeared!  You'd be on the path for a while then come to a bog and can't find one out the other side and boulder fields presented the same challenge.  I took great care to try and always have some landmarks to keep me right but on the way down I obviously detoured off the summit at a slight angle and was beginning to panic, although I could see my position on the OS map, when I eventually saw the landmark that I had observed on the way out.  I had a fabulous descent running at a good pace all the way back to the car - I like that kind of finish.  It was a long day with 6 hours of travelling and almost 5 hours in the mountains.
On Saturday it was another gym session.  Sunday I was up at 5am and off for my final day in the mountains.  My destination was Kinlochleven and the Mommore Mountains, 18km and 1,500m of ascenting, so another 5.5 hours of driving and 4.5 hours of running/hiking.  Coming through Glencoe in the early morning it was completely clagged in but when I got to Kinlochleven it was blue skies.  On running in there was some low cloud across the loch and I got one of my best pictures of the day.
Getting to the 1st summit involved some boulder fields and off course, no paths.  It also meant I needed to do some scrambling and rock climbing which had my heart racing (don't look down, don't look down!).  I was admiring the magnificent view at the top when a climber/runner came up the other side - this was the first person I'd seen all day.  So after a brief chat, Lizzie and I headed down a very narrow path with drops on both sides which again was challenging me.  But as an experienced climber she went first - it was though she'd been sent to look after me!  We diverted off my route so I had company and summited another couple of peaks.  The time flew by as we shared stories about races past and future and she enjoyed the company too having been wild camping in the mountains the day before - maybe try that next year to get better access to some of the mountains.
Lizzie headed off in a different direction and immediately, I found myself aone with no path.  Michael had warned me about this an said I'd just to head straight down the mountain - that takes time and is a real leg workout so I was glad when I got to the path at the bottom.  I followed the path on my OS map when I realised it was not going to finish where my car was parked.  Time to go off piste.  I followed some land rover tracks in the general direction but they quickly disappeared and I ended up plowing through ferns up to my shoulders for about a km and then wading through a river.  But I did wash myself down and drink pints of the fresh water before finding my way back onto a path that led me to my car.
It seams that while going solo in the mountains all I have done is search for paths.  I've now come to the conclusion there are many paths you can take but it's about understanding where you are in the bigger picture that matters.  My confidence is growing and now I understand my maps on my watch and phone I'm less likely to panic.  I've completed some "hairy" challenges in the last few weeks and while it's not going to make me a mountaineer, it will get me out of tricky situations although I will do my best to avoid them.
The paths between now and URR which starts two weeks today will be much clearer and I hope you will follow my progress.  I'll publish details on how you can track me nearer the time but for now, thanks for your support.  Now to finalise my shopping for the race, food, equipment, gear - that's got to be the best bit!!

Overcoming my fears

This week was all about recovery and getting ready for the big weekend.  The plan was to have 2 big days, back to back, in the mountains as this is my 2nd last weekend in the mountains before URR.  As usual my pal Michael planned the routes based on my coaches requirements.  They were to be approx 21 km  with at least 1,500m of ascent and rugged conditions.  He didn't disappoint and of course I'd be flying solo so we also had a session together making sure the OS maps were downloaded to my phone and watch.
Saturday involved visiting the mountains are Blair Atholl with the big one being Ben A'Ghlo.  It was a sunny day but the wind on the summits was very strong, so strong it was blowing my poles across me when I was running.  I even had to take my hat off or I would have lost it.  My technology got confused as my route doubled back on itself and I had to believe I was going the right way and ignore what the IT was telling me.  Once again the path disappeared and it took me 10 minutes to find the path out of the boulder field.  The descent was precarious and I remembered it from a few years back.  The stones were all lose and they just kept slipping from under me due to the steep narrow paths.  When I got to the bottom of the mountain I was glad not to have fallen and swore I wouldn't do that descent again.  However compared to what I faced today, it was easy!
Today my goal was Ben Lui & Ben Oss near Tyndrum.  The weather forecast said there was a chance of rain and there would be low cloud.  They weren't wrong about the clouds and I spend a lot of the time being guided by the OS map on my phone as there was nothing to see.  However that wasn't without it's challenges.  Approaching Ben Lui which was in cloud base I lost the path.  I couldn't see the shape of the hill and should have paid more attention to my phone.  If my watch signaled I was off the route, I never felt or heard it.  But I was heading towards the "Central Gully" as I thought I could see a route cutting off to the right.  The climb was vertical and made all the more difficult by loose stones which just fell away under my feet creating mini landslides.  I was digging in my poles and trying not to look down, I don't like heights, when I began to realise I was going to have to travers across some rocks.  Eventually I came to an overhanging rock that would have required me to fully commit to a grip and take my body weight.  By this stage I was talking out loud to myself and was trying to calm myself down and evaluate the risks in every move, every step.  I came to the decision this was crazy and I'd head back down. Easier said than done. 
When I turned around, the steep narrow gully of loose stones were below me and I really couldn't see how to get safely down.  It involved using my poles as brakes but actually sliding with the stones and sometimes sliding on my arse.  I never, ever want to find myself in that position again.  I was shaking with fear.
As I was descending I noticed a path (at long last) off to my right.  I checked my map are saw that if I followed it I would eventually get back on track and could complete the rest of the route including Ben Oss.  But it was totally clagged in with cloud and I couldn't see the shape of the hill to assess the risks.  The weather was threatening rain so should I take the risk?  I decided to press on as retracing my steps didn't appeal as I had been fairly shaken by the gully.
The path I had seen led me up the side of a sheer drop so that didn't help my nerves that were already frayed!  I just kept my head down and pressed on.  When I reached the top any sense of a path disappeared so it was down to my IT guiding me to Ben Oss which it did.  I was ecstatic to reach the summit and the clouds parted to allow me some photos.  I took time out to get some food on board and calm down.  The way down, although it also involved another climb, was fairly uneventful and after 4 hrs and 45 mins, 1,523m of ascent and 22 km I got back to my car.  Mightily relieved and kicking myself for not managing to follow my map.  At the same time I was pleased not to have totally lost it in the gully when I was thinking of lying down and calling for help!
People often ask me why I do what I do and yesterday was a great reminder when out of the blue I received a message for Jim, someone we met in a bar in San Francisco in 2019 who started following me on FB/Strava/blog.  He wrote to me to say that when he met me he thought 5km was like a mountain so as I'd just ran 205 miles non-stop, it helped him raise his own bar/goals.  He's teed up for two half marathons this year, has lost 45 lbs and is off his meds for high blood pressure and cholesterol.  What an amazing story and all because he was taken by my story about my running and wanted to raise his game.  Nothing gives me greater satisfaction than knowing that what I do can make a positive impact on some ones life.  I hope Jim realised that not only does this message give me a massive boost, but he will also be inspiring people around him who notice the changes in his life.  As I always say, we are all capable of so much more and growth only happens outside the comfort zone!  I must have had a major growth spurt today!  I don't think I've overcome my fear of heights but put in the precarious position, I was able to handle it.

Preparation, preparation and more preparation

With 28 days till I am standing on the start line of Ultra Race Romania, proudly wearing the number 1 bib, there's a lot to do.  Getting to the start line is difficult, but if you get there unprepared in other essential aspects such as food, equipment and the ability to work my technology i.e. online maps and my new Garmin watch then you are in trouble!  
Most of these races have the course well marked but over 250km it has been known for markers to be blown away and that could have serious consequences in addition to losing time.  So this week my pal Michael took time out to show me how to download maps to my garmin (I'm a dinosaur!).  He's also just helped me reboot my phone as today my watch wouldn't connect with my phone and this could be a real issue during the race.  I've also got to work out how to have enough power for my phone and my garmin to last 7 days as it's an unsupported race.  Carrying back up chargers means carrying extra weight so it's a balancing act.
I also reached out to the ultra running community for help with freeze dried food.  In Grand 2 Grand I really suffered and didn't enjoy the food and in the Tahoe 200 they supplied the food and it didn't go down well either.  In the race you'll be running on a calorie deficit but I want to minimise that as much as possible as it will impact on performance.  So next week I'll be testing a few different brands to see how they taste and if my stomach can take them.
It's been a good weeks training.  After my tough weekend last week I had the Monday off but then ran 26k on the Tuesday - my left calf stiffened up and later on that day I saw my sports therapist who worked on it, and my chiropractor who worked on my hip alignment, back, neck and shoulder!  I think I've said before that without my "medical team" I wouldn't be able to run as I do.
I took Friday off and went solo again.  A new route for me but the technology guided me round the 34k route with 1,400 m of ascent and descent.  I needed another mountain run on Sunday and because of the less than optimal conditions, I headed back to Friday's route but cut out the long run in and out.  I was in cloud base very quickly and the first summit was a white out.  Without technology I couldn't have guided my self across the various summits so this was good experience for me.  In total I completed 24k with 1,300 m of ascent and descent.  It's really important that I maintain the mountain sessions as I need to try and replicate the terrain in Romania although it is significantly steeper - 36,000 ft over the 7 days.
There's not long to go now so every session is important as is the data on how I'm feeling.  As I've been writing this blog my coach has just messaged me to swap my runs on Monday and Tuesday to optimise my performance.  In the end, running 250 km over 7 days takes a lot of preparation and it would be gutting to fail because not enough attention had been paid to the details - right down to taking wipes to clean my glasses, remove sweat from my eyes/face and .........you can work out some other important uses!  Let's just hope on Tuesday we get some good news about international travel!  I've held off booking my flights and accommodation so fingers crossed!

Going solo

With 35 days to go till Ultra Race Romania, this was an important weeks training.  I'd checked the weather forecast and took the Friday off work to spend 3 days running in the Cairngorm mountains - the weather was meant to get worse on Sunday so I had my fingers crossed.
Once again my pal Michael planned 3 days for me based on his extensive knowledge of the Cairngorms and managed to join me on the Friday.  I got up at 3.15am and met him at the start just outside of Aviemore at 6.45.  I was wearing my new (investment!!) watch, a Garmin Fenix 6 Solar Pro and loaded onto it was the route for the day - 43km with 1,897m of climbing.  I was able to follow our journey on my watch which will give me great confidence when out on my own.  The route starts along a very long valley and massive boulder fields so was slow going.  Then we climb into the mountains and WOW!  Three out of four of the summits were over 4,000 ft with the small one being a mere 3,300 ft.  The views were spectacular.  At one stage we were passed but ultra running legend Donnie Munro who was flying - glad to see he thought this was a worthwhile route.  We were out for 7 hours 40 minutes so were refilling our bottles from the fresh flowing streams.  On the finishing run out along a track I felt strong.  Michael headed home and there I was, solo for the next two days.  What could possibly go wrong?
Well for a start the maps weren't downloaded to my watch because I hadn't managed to do it before I left and I didn't bring my lap top so in short, no maps on watch. Day 2 I headed off following Google maps to the start.  It took me 3 attempts to find the start point having been driving through a private estate at one stage - stress city.  Eventually I get to the correct starting point and then lose my car keys and can't leave till I find them - in the car FFS!  200m in I get a missed call the 5 text from home.  So walking up the start I'm on the phone sorting something out - more stress!  But I settled down as not even I could get lost on this path.  Kept up a good pace and had a lot more running than the day before because the terrain was better/safer under foot.  Unbelievable views at the top with a shear drop from the edge of the path to the bottom and looking over to the mountains we'd been on yesterday.  On the way down I lost the path and had to improvise - for that read going straight down till I found the path again.  It was a fast descent of 1 hour and I felt the 17.61km with 1,004m of ascent was a good effort. Today Michael had gone to an extra effort with his instructions to make sure there would be no hic-ups.  Good try!  I left the car park via the wrong trail (my fault) but within 0.4KM realised it and reversed my path.  My OS Maps were worse than useless and I really need to get a grip with that app.  I asked a few people if I was going in the right direction and surprisingly I was.  It was a good path and I ran a lot of it.  When it started climbing I started power walking.  1hr 45 mins later I was at the top and the storm clouds were building as forecast so I did my "Deek TV live", took some pictures and got the hell off the summit.  Again a fabulous descent and I even overtook two cyclists who had to stop for the high edged drains across the path.  I'd set myself a target for the descent and was well on it when I got to 300m from the carpark, and got lost!  I knew it was close and even waded across a river twice but to know avail so I ran the long way round having wasted over 15 minutes fannying around.  Had my watch been loaded with the map it would have been stress free - every day's a learning day but 25km with 856m of climbing so not to be sniffed at considering it was day 3.  The good news is my body held up and that gives me confidence for URR.
My Garmin told me after day 1 I needed 4 days recovery!!  It probably wasn't wrong but sometimes you have to over ride the heath and safety aspect as I am pushing the boundaries.
Going solo isn't easy but I'm getting there.  Just got to sort the technology and the technology operator and I'll be fine.  I know my friends are "willing me on" and hoping I'll return safely and I appreciate everyone's concern.  At my age I really should be able to go out without getting lost but at least I make it back without falling.  In some ways getting lost is quite liberating as it's down to you, no one else.  When I get to Romania there will be regular markings on the trail but I'll have the back up of my watch if, and I'm sure it will, those markers disappear!  I've rediscovered my love of the Cairngorm mountains.  They are totally awesome and a great escape from this crazy pandemic we are all living through.  Get into the mountains (with a map!).  They will remind you about what's important!  Breath in that fresh air and relax.

Getting to the start line

I've often commented that getting to the start line is possibly the biggest achievement, bigger than completing the race.  I can take months or even years to prepare for an event and so much can happen during that time.  As you know my last few months have involved a few injuries which have meant my training plan has had to be adapted.  Not being able to work on my core due to the injuries meant I didn't complete a 50 mile race, but I did 35 miles and was happy with the result.  But what I wasn't expecting was for one of the kids to come home with Covid and having to self isolate for 10 days!  
This "delta variant" spreads like wild fire and within a day we had 3 people living with us who had tested positive for covid.  My wife and I had fortunately both been double jabbed and so far we remain negative, but 10 days of isolation - where was that in the training plan!  Fortunately the 3 young adults in our house are almost back to normal although two of them have lost their ability to taste and their sense of smell.
I am very fortunate though in that I've just had an out door gym build and had a treat mill (my wife's) sitting in a box as it had done for the last three years.  Quick call to my pal Stuart and he popped round, socially distanced, and assembled the tread mill.  It's been a tough week of adapted training but it's good to be back working on my core which is so needed for URR in 6 weeks time.
But like the injuries and the set backs, covid suddenly made me think what a struggle it is to get to the start line.  Your first priority is to get there.  The second is to hope you are fit enough and not injured and the third is to achieve your objective in the race.  At this stage I still don't know if I can travel to Romania but I have to keep training as though the event is taking place.  I know the race organisers are doing everything possible at their end to make the event safe for competitors and the organisers/volunteers so here's hoping we'll be able to enjoy everything Romania has to offer.  In the meantime, stay safe out there and get your jabs!

Replicating race conditions

A break of 3 days after my race last weekend let my body recover and I prepared for a weekend in the mountains.  If Ultra Race Romania is on, and I think that will be a late decision, then I have to prepare for 36,000 ft of climbing in 6 days while completing 250km.  Sadly there is no way to replicate the URR conditions in the UK but we need to make a good go of it.
On Saturday I was with my running buddie Michael who is great at mapping out days in the mountains and we headed to Glenshee to complete 3 Munro's which would take Michael's total to 100 - 10 that week!  As so often is the case with me on the mountains, the conditions were sub-optimal which meant the summits were all in cloud base.  1 hour in 1 didn't feel great and my heart rate reached 186 bpm, normally when pushing it, my HR would reach 168 bpm so this was either a blip or I should have been lying on my back.  We had some food, rehydrated and dropped the pace which solved the problem.  The conditions meant we didn't hang around and we completed the 33km  with 1,546m of elevation in 5hrs 41 mins.  It was a good day out.
Today I was back in the mountains but on my own.  As you know I can get lost in a car park so I was slightly nervous.  The plan was about the elevation, not the distance so the mountain selected, Ben More, has possible the steepest climb out of all the Munro's.  My coach wanted me to climb up once then go half way up and back down.  I made sure I had plenty of food and headed off trying to get my map on my phone so I didn't get lost - but I did.  Fortunately I picked it up early on and reversed my steps.  The cloud base was about a third of the way up the hill so I had little visual queues to go on.  Once you find the path it's very straight forward, except it's vertical and the stones you are stepping on all present a risk.  It got a bit "spooky" at the top as you are surrounded by clouds with some sheer drops but not being able to see the drops was a good thing.
When you reach the top you can go down the other side which is a much easier descent but my instructions were to go back the way I'd come up.  It was a very difficult descent and the pace was really slow as it was on the way up and I had to concentrate very hard.  I decided on the way down not to repeat the first half again as it really was risky and I was on my own.  Better get to the race slightly under prepared than injured!
Getting back to the car I was delighted that my HR had stayed low and that my legs felt great.  I've four long runs planned for the next 5 days.
Some big weekends lie ahead as I spend as much time as possible in the mountains building up my strength.  Hopefully one of these days I'll reach a summit and have a view!