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!