Back where I'm meant to be

Since my last post my progress has been, intermittent.  Not galloping back as I'd hoped but at least still moving forward.  I ended up in A&E as a check up at the doctor had my heart rate at 34!!!  I felt a lot better than the nurse who took the measurement.  Looked like she needed a seat whereas I felt fine.  5 hours in A&E after more tests, and ECG and blood tests and I was sent home.  I felt absolutely fine but had to contact my cardiologist as it was recommended I change my medication.
More on that later but it didn't exactly fill me with confidence going out running and more importantly the weather was sh1te!  I did a few 5-6 km runs but nothing that was straining the "old ticker".  On Friday I had a day off and the sun was shining so Beth, Poppy (the dog) & I headed up Ben Ledi.  It's not far from Glasgow, doesn't take long and as there is a path, with a bit of care you can run down.  What a beautiful climb and although it was extremely windy on top, we had a fantastic time.  This is our happy place and we both couldn't wipe the smile from our faces on the summit.  Poppy was so excited and on led the way as we ran down the mountain.  1hr 45 mins of fun and fabulous views.
The following day I was out in Glencoe with my pal Michael Martin.  We climbed; Stob Coire Sgreamhach 1,072m, Bidean nan Bian 1,150m and Stob Coire nan Lochan 1,115m.  Michael set an easy pace for me and my heart behaved although it was a long trek of about 4.5 hours.  This is me back to where I am meant to be.  Michael took some amazing photos and two drone videos which are spectacular - they are on my FB page.  But an adventure with Michael wouldn't be the same without a silly trip, a summersault, 2 cut hands and knees!  The blood running down my leg looked worse than it was but a wee reminder that it's easy to get hurt on the mountains.  From now on I'll carry with me the supplies required to tend to such a wound although I had plenty of offers from other climbers - heart felt thanks, the kindness of strangers.
Yesterday I ran 10km but didn't feel great.  Not the place I want to be with the Glasgow half marathon on 6 October.  I know I won't be in the condition required for a good time like last year, but I aim to enjoy running with the crowds and celebrating afterwards with friends, pasta and beer!
Today I spoke to my cardiologist and we have a plan starting with, stopping my medication!  We'll monitor how my heart behaves over the next month on no medication.  My heart really does seem to be behaving so perhaps it's my head that needs a good talking to.
The best medicine will be in the mountains with Beth, Poppy and friends.  I'll be retiring at the end of this year and will be able to pick and choose my trips into the mountains based around the weather and not restricted to weekends.  I really am back where I'm meant to be.

Back on the "horse"

Hello my friends.  Please excuse the lack of a blog since the 9th June which was entitled tapering.  I was just at the final stages of my preparation for my "A race", the 96 mile West Highland Way when the "solids hit the fan".  The medical director of the race started asking for information about my Atrial Fibrillation which then led to him withdrawing me from the race.  To say I was gutted is putting it mildly.  I won't bore you with all the details but they didn't want to take the "risk".  Part of me can understand that but another part says, the people in the race might be a bigger risk because they don't know they have a heart condition.  At least I am managing mine under supervision of a cardiologist.
I had been going through tests as I wanted a specialist sports cardiologist to advise me in relation to how hard I could train/race.  But that wasn't happening till after the race.  I travelled to Bath to see Professor Dan Augustine a sports cardiologist who works with Olympic athletes who have the same condition. This resulted in new medication and in his opinion, I could have ran the race.  His knowledge of athlete's and how you can continue with AF was reassuring.  But it did affect me psychologically and, here come the excuses, with the crap weather I just didn't feel like running and pushing myself.  I had another 50 mile tough race in the Lake District on the horizon but with my lack of running I pulled out of that one too.  I wasn't in the condition I would have needed to be in for such a difficult race so am comfortable with the decision.  I'd lost my why and without that, I couldn't be bothered running.
However I increased my personal trainer sessions to twice a week as I am determined to get stronger to avoid injury.  Bartek, my PT, is 21 stone of solid muscle and the sessions are very tough, no slacking allowed.  I also pay a third visit on my own to the gym and this is on top of my daily yoga.  But the running has slipped.  When I do go out my heart rate is higher than is should be because I'm not getting consistent running in.
But today I gave myself a "kick up the backside" and headed out for 7km.  When my heart rate got too high, I walked and had to do this 3 times.  But it's a start - I'm back on the horse.  On 6th October I have entered the Glasgow Half Marathon to give me something to train for/focus on.  I've got work to do to be in reasonable shape but it's exactly what I need.  A change of mindset was required and the sunshine this morning motivated me to get out of my "puddle".  I'm back and will let you know how I get on.

 

Tapering

Today, tapering officially started.  I did my last long run on Saturday.  The weather forecast was mixed so rather than go to the mountains where snow, low temperatures and high winds were forecast (typical Scottish summer) I headed off with Stu to run the first section of the West Highland Way just to refamiliarise myself with it.  It was as I remembered.  Very runnable but boring.  As I'll be starting the race at 1am I won't see the views but at least I know what the terrain is like.  It's really important as if I start off to quickly on the flat ground, I'll be in trouble.  I need to keep reminding myself that my target is finishing the race, the cut off is 35 hours but I'm aiming for 30.  I'm looking forward to sunrise on both days but it will be spectacular on Conich Hill looking down to Loch Lomond.  Visualising that and other stunning views along the way will keep me going.
We ran an out and back totalling 35 km but I struggled on the way back - thanks Stu for leading the way back.  I've had a very busy week with 2 trips to London with 4am starts and late finishes which was a good reminder that I need to reduce my training and increase my rest between now Saturday 22nd.  This is the "tapering" period which I have gone through many times before, but it's always a bit strange.
Every twinge or sniffle makes you think you are coming down with something.  But your body and mind are getting used to a reduced training load.  My training load has been reduced to ensure my knee doesn't flair up but I have put in some long runs.  The key for me now is keeping the runs consistent but not over 10km this week and 5 km the following week.  Plenty of rest and no travelling or late nights.
During the 30 hours my mind will wander.  It will have positive thoughts and negative thoughts.  This afternoon, after my gym session, I watched the Roland Garros final which was like a see saw.  The players emotions were up and down as was there tennis.  One minute they were happy the next they weren't and it made me think about what I will be going through in the race.
There will come a point where my legs are very painful but I know once you reach that stage, unless you are truly injured, the pain just plateau's.  I've also been thinking about the second night because running in the dark plays tricks with your mind.  My focus is going to be on the second sunrise because that will be special as the finish shouldn't be too far away. 
Next weekend I am sitting down with my support team, Beth & Stu, to go over the logistics.  It will be a tough shift for them too but we need to make sure we have all the supplies required for me as well as them.  They are also required to be my support runners for the later stages of the race for safety reasons.
Tapering is important and whist it can feel unnatural, it's essential to get me to the start line ready to go.

It's never as bad as you imagine

It's been a tough week as I start to recover from my chest infection, but I felt well enough to go out for my longest run this year at the weekend.  I prefer training with a partner, especially the long runs as having someone to chat to takes your mind of the pain and the boredom.  I certainly get tired of my own internal chat especially if I am out for a long time.  But on ultra marathons, you can spend a lot of time on your own, in your own head, and you need to be able to cope with it as it can destroy you especially if going through the night like I will be on the West Highland Way.  Anyway I had no choice as Stu had caught my infection and messaged me at 4.45am to say he wouldn't be going!
I have ran the Highland Fling twice (80 km) and everyone says, and I agree, the worst section is up the east side of Loch Lomond from Rowardennan to Beinglas Farm (22 km).  Exposed tree roots, rocks, large rocks you have to scramble over and big steps up and down make it a slow section requiring your full attention.  Some of the path is narrow with a drop of 5 metres to the rocks on the shore line if you miss your step.  You reach this section 44 km in during the race so your legs will be warmed up, but I was starting from fresh.  Because of logistics, unless you have someone picking you up at Beinglas and driving you back to your car, it's an out and back so it's 2 X hell - 44km!
I set off early to miss the scores of people walking the WHW.  I took the pace slowly as I am still trying to keep my heart rate down and not wanting to fall!  In my mind I'd agreed that I was out "all day" which should equate to about 7-8 hours.  The purpose of planting this thought in my mind was not to think about getting to Beinglas and turning back - just think about the time.
The way out was uneventful and I stopped at Beinglas for some coffee to give me a boost as I ate my food.  The coffee was shared with a midge who had decided to go for a swim in it.  Many of the campers were wearing midge nets, wise move, so I didn't hang around long before I headed back.  My quads, calves and knees felt the way back and I was careful to use my gels to keep me from "bonking".  The flat coke I carried certainly came in handy.  The big steps, up and down, took some navigating as I tried to reduce the strain on my legs.  But I completed it in 7hrs 2 minutes and thought overall, it was a good mental exercise.  While thinking about my race I was dreading this section but not any more.  It's like a hill you see in the distance that you are dreading but before you know it you are at the top and it's never as bad as you imagine.
That's a really important "thought pattern" to keep hold off as if I allow my mind to think about the enormity of the WHW, it will only make it more difficult.  It's check point to checkpoint and forget how many hours you have been going for.  It's about how bad I want it and the pain I'm prepared to go through to succeed.
I did a recovery run the following day but since then have been exhausted.  Today, 4 days later, was the first time I felt normal which is just as well as I had my PT session.  Bartek is such a Pro - he has been rehabbing my knee for months now through active recovery.  It's not 100% but in the last 5 months I have come from literally being broken and looking like an 80 year old getting off the floor to now regularly doing squats.  The more I've visited the PT, the less I've needed to visit my physio and that's an excellent result.
So if you've got a challenge coming up that you are concerned about, just remember it's never as bad as you imagine.  All that worry does you no good so why bother.  Just "programme your mind" to understand that everything is possible with the right mindset.
This week will be a light week for training and I have one last long day which will be the weekend after next before I can start tapering.  I don't want to wish time away but I am very excited about being on the start line at 1am on Saturday 22 June with circa 250 other like minded people.

Tick tock

Tick tock.  42 days to go and there is nothing I can do to slow it down.  Time waits for no ultra runner as the saying goes...I think?
It hasn't helped that I came down with a chest infection which meant no running all week and just one light weighs session.  I've been coughing my guts up and was off work on Monday & Tuesday which is unheard off.  I should have taken Wednesday off but we're too busy.  By Saturday I had to do something so Stu and I headed to the Devil's Staircase to do an out and back to Kinlochleven.  We left at 5.30am as the weather forecast was good and we knew the mountain would be very busy and parking is limited.  We weren't wrong!
The Devil's Staircase sounds worse than it is under normal conditions.  It rises out of Glencoe and after 25 mins we were at the summit.  It's not too steep and you have a long undulating run before the big descent to Kinlochleven.  After 1hr 20 mins we were in Kinlochleven getting ready to head back and it is a tiring, steep climb out until you reach the pump station.  On the way up we met a lovely girl from Belgium and gave her some tips on the best way to climb Ben Nevis which she was going to do the following day.  We shared stories and she told us how lucky she'd been with the weather and how she loved Scotland.
Then we bumped into Becky who was walking from John o'Groats to Lands End - WOW!  That puts my 96 miles into context.  As I've said before, it's the people that make running so interesting, especially in the mountains.
But I'm all too aware that what seemed easy in a 21 km trail run, will be different when I'm 80 miles in.
My chest was ok and my knee held up.  The sun shone, the company was good and to top it all off we met Michael Martin who was running/climbing the Buchaille Etive Mor - some serious climbing and not for the faint hearted, like me!
I spent a lot of the night coughing so elected for an easy day today.  Started with yoga then time in the gym hammering my legs followed by a 6km run.  My heart rate was elevated and I coughed throughout the run so tomorrow is definitely a rest day.
I've said before my goal is to get to the start line uninjured and a fit as I can be.  I can't catch up on the missed training and if I take on too much, I'll end up injured so it is what it is.
What I will be spending more time on is the logistics as it would be heart breaking to fail due to poor logistics.  During the week I will be running consistently and at the weekend I'll be keeping up the consistent running, with longer runs on the race route at the weekends.  Tick tock!

Hitchhikers guide to the West Highland Way!

I was once told, there is no substitute for preparing for the West Highland Way other than getting on it and running it.  It was over 30 years ago since I walked it in 5 days while there was a hurricane of the west coast of Scotland which meant I had to miss some sections out, and there was snow - in September.  Since then I have completed the Highland Fling twice so I am reasonably familiar with the first 53 miles.
With time running out and the difficult logistics of doing sections without the need for two cars, I have started to "fill in the gaps" of the sections I haven't run before.  
When the Fling was on two weeks ago, I ran from Tyndrum to 1 mile short of Bridge of Orchy - a short section.  Last weekend, Stu and I parked up at Bridge of Orchy and ran to the ski centre in Glencoe - 18kms.  I'd heard a lot about how exposed the Rannoch Moor was and wanted to see for myself.  We picked a hot day and there was little breeze so I carried plenty of hydration and isogonics - I was testing out new products to see if they were better than what I'd used before.  If you are going to be running for possibly 30 hours it's important that your stomach is happy with what you are taking or it can be the end of your race.  In this short section, the Maurten carb drink and gel worked so I'll be buying more of them.
The route was mainly "land rover tracks" which is really the main surface on the WHW.  You have to get used to occasional stumbles on the rocks or going over on your ankle which is why you need to spend time on these trails.
We weren't trying to go fast but there was more running than we expected so we had the chance of catching the earlier bus back to Bridge of Orchy.  When I was packing in the morning I had a bad feeling about the bus so took a piece of cardboard with BOO in it so we could hitch a lift back - not something I have ever done before.  My premonition came true and Stu couldn't believe it when I took the card out my rucksack and stuck out my thumb looking for a lift.  20 minutes later, and 40 mins after the bus should have turned up, a van pulls up and gave us a life back to our car.  This certainly restored my faith in people.  The driver chatted away but asked that we didn't mention his name or the company name as his boss wouldn't be happy he'd picked up hitchhikers in the company van.  But we were very grateful.
The next day I ran Tinto 3 times and came across Mark Reilly, author of The Lives of Reilly and a fabulous ultra runner.  He's preparing for the "Jungle Marathon" and had ran Tinto 5 times the day before and was painfully running it another 5 times that day - puts me to shame!  But his words of encouragement were well received and gave me a lift.  Good luck Mark and I am sure you and James Allan will have an amazing adventure.
Lighter road runs during the week, yoga and gym work kept me ticking over.  Remember I am trying to avoid aggravating my knee and foot injury and just getting to the start line.  Unfortunately I can't run much with Beth at the moment as she is doing different training for the Edinburgh Marathon but after that we will be back on the trails together.
Yesterday Stu and I headed up to Kinlochleven for the final section through the Mamores to Fort William.  It was a scortcher and it was good to understand where the tough sections were although with over 80 miles in my legs by this stage in the race, it's all tough.  I had to keep reminding myself of that as the slightest incline will have me walking and I must be prepared for that happening.  That's why I practice run/walk/run/walk.  Sometimes the hardest thing to do is to start running again.  It's difficult to start the momentum if you've been walking too long and your muscles will complain at the pain.
I had been told that towards the end their is a 4 km downhill section.  Normally you'd welcome that but even yesterday I could feel my knee complaining as the downhill went on forever.  With Fort William in sight that's the motivation to keep moving no matter how slow.
I'm under no illusion as to how tough this 96 mile/153km race will be.  Doing short sections is for familiarisation but I can't replicate the pace, much slower than I've been running, or the discomfort whether that be my limbs or my stomach.  But that's the challenge and I need to keep my mind focused on check point to check point and not think about the race in it's totality.  I know my support crew Beth & Stu will help me in every way possible but it's also a long shift for them too.
When we got to Fort William the bus was on time so I was able to get a short sleep on the way back to my car.  While the focus is on the race, I always try and take in the scenery which in this part of the world is stunning.  The WHW was full of walkers which is great to see although a few had been caught out with the sun and the backs of their calves looked like they were a Glaswegian on the beach in Spain - painful pink lobsters!
My body is telling me I need a rest as I have started to cough up "gunge", it started yesterday.  I appreciate how important rest is and always build it into my schedule but this type of rest doesn't sit well with me.  However rather catch the bug this far out from the race than just before it!  Till my next blog, take care my friends.

Preparing for this adventure on 22-23 June has been fun and I'm still smiling at the van pulling over and giving two strangers a lift.  The route of the WHW is fully of amazing scenery but what really makes it for me is the people and their stories.  Instead of running on tarmac breathing in the fumes, get out on the WHW and enjoy yourself.  Even better if your route finishes at a coffee shop with cake or even a cold beer.  People travel from all over the world to enjoy this treasure and it's on our doorstep.  Get out there while you are still fit enough to do so.

A salute to "the Fling"

Yesterday was the 16th Highland Fling took place organised by the amazing "Johnny Fling".  This event is so special in the ultra calendar and I have had the privilege of running in the relay once and twice in the full event.  It has always been a well organised event and based on the numerous ultra's I have run, it's one of the friendliest events ever.  It requires a massive number of volunteers to cover the 53 miles in some unforgiving terrain.  But they all take their role very seriously and always have a smile on their face, which for a competitor is so encouraging.  I even witnessed volunteers at the end of the race running to the main road to keep the public service bus from leaving for competitors who were limping along trying to get the bus home.
I was there in a support role for Beth & Stu.  We arrived at the start at 5.15am and it was below zero degrees.  The atmosphere was great and people had travelled from all over the world to compete in this race.  The competitors set off and I headed to the first check point which was 19 miles away - the route makes observing difficult.  When I got there the volunteers were like ants busily getting ready for the runners.  I headed up Conic Hill with my dog Poppy and we got to see the leader and eventual winner come flying down the steps.  I also got to spend time with the amazing volunteers who were all so friendly.  I met my pal Graham Kelly (Beardy) and brilliant runner who was there to catch up with friends.  What a lovely community around this race.
After Beth & Stu came through I headed to the finish line and then went out on the West Highland Way to recce part of the course for my race in 55 days time.  I met loads of people, from Germany, USA, Canada and Ireland, walking the full 96 miles and the weather was kind to them.
Back to the finish line to watch my pals come in, and chat to numerous friends who were there, and what an effort they had put in.  It's a tough route and when I do my race, at this stage I'll have another 43 miles to go with some big climbs and descents. 
Watching the race not only motivated me but has made me realise I will need to have a good race plan to survive the race.  Mental disciple will be essential because moving (note I didn't say running) for 30 hours will involve some dark moments to overcome.
Today I headed out for 21km of tarmac running and it was a struggle as I was tired from the 19 hour day.  My Garmin said I now need to rest for 58 hours which explains how bad I felt but I didn't run the Fling.  Beth has been doing yoga a foam rolling as part of her recovery plus eating a lot to replace the calories burned.  She now has to focus on getting ready for the Edinburgh Marathon in 4 weeks time.
The Fling has given me a kick up the arse I needed as I try and get to the start line without injury.  The volunteers also motivated me as I know in the WHW, being a much smaller race, they will be equally enthusiastic and will cajole me when I am in a dark place.  Beth & Stu are my support team and at certain stages will be running with me for safety reasons - hallucinations can put you at risk as I experienced in the Tahoe 200 Ultra .  I now need to get planning as the logistics can mean the difference between success and failure.  I also need to recce other parts of the route to help me in my race and test my feeding strategy.
So the Fling is over for another year and congratulations to those that made the start line.  There was a high drop out rate due to the warm weather but DNF means Did Nothing Fatal.  They will come back and try again.  Well done to all the finishers and I hope your aches and pains disappear in the next 2-3 days.  As for the organisers and the volunteers, I salute you in your commitment to putting on such an excellent event.  If you haven't completed an Ultra, get this race on your list.
 

It's the people you meet

I'm often asked what I enjoy the most about running in the mountains and the answer is always the same.  What makes it so special, other than the scenery, is the people you meet.  Complete strangers smile and say hello.  If you are in trouble they help and if you've stopped they will have a "natter" with you.  They will offer tips about the route or even some food.  Nothing surprises me these days and I always come away uplifted.
Yesterday was a good example.  Due to time constraints and being on my own, I decided to go locally to Tinto hill as I had done the weekend before.  This time I was going to do 3 repeats and see how my knee stood up to the downhill running.  I set off at 6.20am from the car park and half way up met two guys who I'd managed to catch up with.  One of them told me that I "was him 12 months ago" and that he used to be able to get up and down in 50 mins.  That's quicker than me but he'd obviously had some health issues, but was on his way back.  I wished him luck and passed him on the way down.  When I met him on my next ascent he offered me words of encouragement and looked like he was enjoying being back on the hill.  I also met a father and son, aged 6, and a mountain biker descending fast - I wouldn't fancy pushing a mountain buke up that hill for a speedy descent.
As I left the summit for the second time I met a running pal Laura MacDonald.  She was actually running up the steep section at the top as she is preparing for the Ben Nevis race in September!  It was lovely to catch up and we first met in a 50km trail race where we were doing the same pace for 40km and got chatting.  I blew up in the last 10 km but she went on to finish 2nd woman.
When you are doing reps people notice and start to ask you why.  One such persons friend had completed the UTMB and had also come second in the West Highland Way race that I am preparing for.  Another lady was being dragged down the hill by two very big dogs but she still smiled and complimented my descending.
After I finished it was off to the Tinto Tea Room for a cooked breakfast, cake and coffee.  An 82 year old gentleman started chatting and it turns out he was a Munro bagger until his quadruple heart by-pass.  As the conversation went on, at the next table there was a father and son who were serious cyclists.  Turns out they came from the same area as the older gentleman and the four of us had a wonderful chat.  They had so many mutual connections but had never met before.  He finished off by saying to me what a pleasure it was to have shared stories with us.  Much better than sitting next to someone on their iPhone he said.  We all left the hill or the tea room uplifted by our conversations.
I'm sure our friends that have been running in the London Marathon today will have tails to tell of the people they met - well done guys.  It helps we are all like minded in our passion but it's just nice to strike up a conversation with another human being you've never met before.  It's uplifting and reinforces my faith in people.  Next time you're on the hill or a trail run, strike up a conversation and see where it leads.  There's nothing to lose as you can always move on if the chemistry isn't working.  Oh and I almost forgot, my knee survived the downhill reps so progress on that front.

It's a fine balance

69 days to go before the West Highland Way race.  Anyone who has done the race before would point out that my training isn't what you'd normally be doing to be successful (i.e. finishing) this race but as they say, if someone throws lemons at you, make lemonade!  Consider this an "experiment" in approaching training for such a long race in a different way and only on 23 June will we know if it's worked.  In my head, which is important, unless there is a physical failure then I'm up for it.
What I've lacked in miles, and time on the WHW, I have made up for with gym rehab/strengthening work and yoga.  My knee wasn't happy with some downhill steps at the end of 21km at Chatelherault but fortunately I had an appointment with my sports therapist the next day.  On Saturday I did some speed work intervals on the treadmill and some strength work.  But the test was today.  Repeats of Tinto hill (711m).
Stu and I set off at 8.30am and with all the rain we've had, the bottom track was treacherous.  I said on the way up, "we'll need to be very careful on the way down".  As usual despite some blue sky the summit was clagged in so poor visibility, the wind was howling and it was very cold.  Heading down my knee let me know it wasn't happy, but it wasn't sore.  I suggested to Stu that rather than go all the way to the car park we should turn back up where it starts to get wet and muddy.  After all, we just wanted the elevation - Stu is doing the Highland Fling (53 miles on the WHW in 2 weeks time).  We summited for the second time and I decided not to do a third summit as I'd rather finish with no knee pain.
Everything was going well till we hit the wet muddy trail.  Stu & I both slipped at the same time.  I immediately felt my knee and tried to stop - suddenly both feet were off the ground overtaking my head that was accelerating towards the ground.  I instinctively spread my arms to help with the impact.  It happened so fast but the collision with the ground set off my Garmin Incident Alert and I couldn't stop it from sending messages to three of my contacts.  Two came back to me immediately which was reassuring, but a bit embarrassing.  My back and bum were covered in mud but I was lucky there were no rocks there.  Stu and I took it easy in the final section but even in the last 10m we slipped but didn't fall.  Normally I'd have been running with poles and would have caught myself but the WHW doesn't allow them so I'm training with out them.
It was a reminder of how easy it is to take a fall when running, especially on trails.  Every foot step is a potential ankle turn and the WHW has some rough sections.  The good thing about my strength training is that it helps my core which is so essential, especially on uneven ground.
My training has been dictated by circumstances and it's a fine balance.  I need to do sufficient running to get me to the start line but not "cram in the miles" as I will risk further injury which would rule me out of my "A race".  I know this is a problem for lots of runners and with the race season about to take off, Boston Marathon tomorrow, London Marathon next week and The Fling in two weeks time, take care and don't push it too hard. 
This weeks message is to get the balance right based on how you are feeling.  If you can't do the miles do some other form of training to keep your fitness and strength up.  And here's to you avoiding a "soggy bottom"!

Missing mojo

 I'm sending out an appeal for anyone who has seen my mojo.  In the last month it has gone AWOL and when I think about it, I should have spotted the signs earlier.  I could give you a list of reasons why my mojo has disappeared but there's no point.  They'd really just be excuses and as a runner, niggles/injuries are just part of the gig.
But I'm not going to be too hard on myself as I'm not a full time athlete and have a life and work outside of the sweaty lycra.  My living doesn't depend on my results but how I feel is certainly impacted when I am not training on a regular basis.
I've kept up my gym work with my PT and progress with my knee is being made.  It's getting a balance between strengthening the muscles without causing further damage.  It constantly reminds me it's still "there" and I dread sitting in a cramped position for any length of time.  When I run it lets me know it's there and I have no idea what it will be like when the long runs, that are way overdue, start.
But this morning I saw on FB someone raise a "west highland way" glass to a runner no longer with us and thought, that's the message I needed to get my finger out.  I can't get back the training I haven't done so let go of it. I have 84 days to get my self in the best possible condition to tackle the 96 miles in my target time of 30 hours.
As long as my training is consistent and relevant then when I am nervously "toeing the start line" at 1am on 22 June I'll be good to go.  The physical side is important but what matters most in these long races is my mental state.  I will be trying to avoid going 12 rounds in my head during the race about my lack of training.  I'll be focusing on the challenge of the race, the beauty of the scenery and how lucky I am to be on this side of the turf and able to drink some whisky when I finish from my WHW crystal glass.
Welcome back mojo and thank you to the person who put up the post on FB.  Sometimes you have no idea how far a message can reach.  Just like a pebble causing a ripple effect in a pond.

Cinderella Mountain

What a week of training. Keeping up the mantras of "less is more" and "quality not quantity" I had a mix of daily yoga (only 25 mins per session), gym sessions (one with my PT that is always a challenge, some short 8 km runs leaving the best for the weekend.
I got good news from my physio on Tuesday which means I can now squat again as long as the weights aren't too heavy and my knee bend doesn't go beyond 90 degrees.  This is fantastic news as I need to build my leg muscles back up and especially the VMO in my left leg.  It will continue to "niggle" until it gets stronger.  So under Bartek's careful supervision on Thursday, the work began.
Saturday was a chance to put my body to the test as I headed back into the mountains with my pal (and chaperone!) Michael Martin.  We headed off to Ben Vorlich at Loch Earn.  It's been a long time since I was in the mountains in winter conditions and the first mistake was the wrong gloves.  Fortunately I had the right footwear with titanium studs in the soles and had a back up plan of mini spikes if required.  Ben Vorlich has a path more or less to the top but when the path is covered in ice and snow it makes for tricky walking.  I didn't have my poles with me as I am trying to train without them which is a requirement for the WHW race - I regretted that decision.
Michael was carrying an ice axe which I thought was a bit unnecessary, but again was wrong there.  We summitted Ben Vorlich, which was clagged in of course, then headed to Stuc a Chroin.  For safety reasons we had to take a detour off the track that we couldn't see so lots of ankle twisting going through snow, never knowing what the depth would be - oh for a set of poles.  Michael and I have "history" on this mountain.  It's when he discovered I don't like heights or edges as we had to scramble over rocks to the summit last time.  We seemed to be heading in the same direction but there was no path to follow, just a set of foot and paw prints.  Michael's view was, "well this climber seems to be going in the right direction".  Maybe the right direction but not the right route.  We caught up with Abby and her beautiful golden retriever Oban (who has bagged 28 Munros) sitting on a ledge trying to work out if this was the route - it wasn't.  Brave lady out on her own in those conditions, especially as she wasn't wearing spikes.  She had tried to put them on earlier but had failed.  Michael obliged and once he had one on her left foot he "invited her to a ball"!  Abby then became Cinderella which we found amusing but I was more concerned with the bloody scramble over the rocks as my hands were going numb in the snow.  Michael lent me his ice axe and I felt much better getting some grip.  At one stage Michael was trying to help Abby and me up and if he's slipped or we'd pulled him too hard then.........anyway, we made it and I have told Michael under no circumstances am I doing that again.  At the top my hands were numb and my gloves wet so Michael to the rescue, he lent me a pair of heated gloves! Absolute life saver and the rest of the adventure my hands were toasty. 
We parted company with Abby & Oban and headed over the back.  A tough ankle and knee twisting decent as we weren't always on the trail.  When we got back to the car we took a dip in Loch Earn - just about the coldest water I have ever been in and we waded up to our "rab haws" and within a few minutes our legs were numb - good recovery.  Michael did stumble and , said rab haws got a shock!  I almost fell in while laughing.  It was a fantastic day out and great to be back with Michael in the mountains.  Many more adventure to follow and great training with 5 hours on our feet.
Today Beth and I headed out for a 16km run, after her HIIT class and my cross trainer warm up.  I wanted to see how my body had recovered.  It was a good training run and my heart rate averaged 130 which is amazing.  My foot, ankle and knee on the other hand were complaining so I just need to be careful.  Stretched afterwards followed by a sauna then soup, toastie, cake and coffee - the perfect way to recover.  Tomorrow, other than yoga, is definitely a rest day.
I love our adventures and the people, and dogs, we meet along the way.  As the weather improves try and get on the mountains but a word of warning; pack for the worst weather you can imagine and I'd recommend you don't go solo.  It's too easy for something to go wrong.  Take care out there.

Quad shredding

It happens every year as we start to come out of winter.  I head into the hills to shred my quads.  I haven't been able to do it in the gym as I'm under instructions from my physio not to squat, hope this changes on Tuesday, so I knew that running up (part of the way) Tinto and running down twice was going to hurt.  Well it has.  I'm walking like the pensioner I almost am.  Living 3 flights of stairs up doesn't help either.
Beth and I need to get into the hills as she has the Highland Fling and I have the West Highland Way race to look forward to.  But we only had 4 hours and travelling to the WHW and back would take up at least half of that so we headed down to Tinto (height 711m)  which is 45 mins away.  The forecast was for rain but fortunately it stayed dry.
Conditions underfoot were wet, icy, snow and mud so on the way up I was concerned for the descent as we weren't using poles as our race doesn't allow them. It was cloudy at the top of the first assent and we'd taken Poppy up with us so we got some pictures and headed back down.  Poppy was so well behaved on the lead and it wasn't as bad under foot as we'd imagined.  We left her behind for the second ascent.
Beth powered ahead and I lagged behind as I tried to keep my heart rate under 160 so I arrived a few minutes after her at the top.  Her strength work on her legs and core was showing.  I felt we could have gone for a third repeat but we'd have been tight on time as I was heading off to the rugby and I am so glad I stopped after 2.
When I woke up this morning my legs were like bricks.  I'd planned a 12 km run but needed my yoga to get me moving.  I was running to pick up my car but had never ran this route before.  I'd driven it but it's a different route than when running due to a busy dual carriageway with no pavement.  The one thing I hadn't realised was the fact it's straight up hill.  Again I was working on HR so took it easy.  When I go in my car I was sweaty and cooling down rapidly.  However I had to go to the shops - rooky error.  Getting out the car was an effort and I hobbled in my running gear into the shops.  Not only did I look a state, I caught a few worried glances from shoppers, but I smelt terrible! 
When I got home I headed straight into an Epsom salt bath then had some lunch and took Poppy out for a walk thinking this would help the pain in my quads.  Then I spent the rest of the afternoon dozing on the couch while watching the football. 
I'd forgotten what it's like to return to downhill running and the initial pain you suffer.  Come Wednesday it will be gone and I will try and get a sports massage to ease the legs off although that won't be a pleasant experience.
Next week will involve some gym sessions and I am hoping to be allowed to work on my legs as they do need to be stronger.  I'll also include some consistent running all on low heart rate.  Hopefully next weekend we'll be on the West Highland Way.  Until next week, enjoy whatever training you are doing.  Remember if you are doing trail or mountain running, quad shredding is essential and it only hurts the first 2 or 3 times then your quads become accustomed to it.  No pain, no gain!

Building slowly

123 days to go before I take on the challenge of the West Highland Way - 96 miles.  The maths is simple.  If you manage 2.74 miles per hour (4.38 km per hour) you will finish on the 35 hour cut off.  Sounds easy but it's more complicated than that as I won't be moving 100% of the time as there will be checkpoint stops to refuel and rest.  There's 14,000 ft of climbing so the pace will obviously vary plus I want to finish in under 30 hours if everything goes to plan.  The challenge is more mental; keeping your mind focused on the task for 30-35 hours  and over coming the pain, but that's what excites me.

My training plan is to get stronger in the gym to reduce injury risk before and during the event.  I don't intend "pounding the streets" with junk miles.  I'm concentrating on keeping my heart rate down so that means slower running.  Consistency is the key so todays 8km early morning run will be repeated regularly and increase to 15 km soon.  Where possible I'll be on the trails and last weekend 12 out of my 18 km on Saturday was on trails along the Clyde.  I'd hoped for a longer run but the route was closed by the farmer.

I have no races organised between now and June 22-23 and am comfortable with that.  On Sunday I supported Beth and her daughter Holly who completed the tough Glentress trail half marathon - I did it last year.  I enjoyed watching the competitors take on the challenging 10, 21 & 42 km races but didn't feel ready myself to compete, so enjoyed being a spectator. 
I'm still not back to  100% fitness with my knee and don't want to jeopardise the months of rehab by risking it on such a technical course.  Runners of all shapes, sizes and ages took part and the event had a friendly atmosphere.  It reminded me why I enjoy trail running more than anything - the people and the beautiful areas we get to run in.
If we don't have the time to run on the West Highland Way then we'll make full use of Tinto, our nearest mountain.  It's not the biggest mountain at 711m but 3 or 4 reps is a good way of preparing your body. My aim is simple; to train smart and not over do it.  I'd rather reach the start line under trained but not injured than over trained and injured.  There's more daylight time now meaning earlier morning runs which sets me up for the day.  I hope to see you guys out on the trails soon.

Progress doesn't come easily

Following my last post when I'd ran 20km on the WHW, which was an increase of 150%, I was bust.  I said at the time that you are meant to increase your runs by 10%, so this was always a risk.  That means virtually no training, certainly no running the next week.  I managed some yoga and one gym session.  That's what I get for stepping it up but I knew that I needed to "shock" my body and my mind into increasing the load.
Work was also mental as I was clearing up to go on holiday on the Saturday so that didn't help either.  On Saturday Beth & I flew off to Lanzarote for a "rest" and some training in the sun,  What a week we had.  We were able to train like professional athletes. Train, eat, rest and repeat.  What a privilege it is to be able to do this.  I started with a 10km run, then 11km, the 2 x 21km.  It was tough in the heat but it was quality running.  We also were in the gym for 6 days, did yoga and swam in the beautiful 50m outdoor pool.  Considering neither of us have been swimming, 3 x 1 mile swims was hard but rewarding - couldn't get my garmin to record the right distance!  An excellent weeks training and I think my enforced rest did me some good and 21 km is now my minimum longer distance run in the build up for the WHW - 131 days and counting (154 km).
Today we ran 10km at Chatelherault to "shake the legs" out and getting used to the temperature took time.  But it's good to be back home and we could feel the increased level in base fitness.  It hasn't come easy but definite progress has been made.  Now to maintain consistent running which is key to building the miles.  Every time we reach these goals we strengthen our mind to believe that they are achievable.  More hard work and progress to follow.

Stepping it up

With 146 days to go before I "toe the start line" for the West Highland Way, I need to pick up my running training as the longest I have run in January is 8km, and that has been on flat terrain - as ordered by my physio.  I have been building my strength in the gym but in the end, I need to run.  Yesterday the organisers of the West Highland Way race arranged a run from Balmaha for as long as you wanted.  An out and back.  100 people turned up which created a great atmosphere at the start.  
Beth and I planned to do 10km out and 10km back which is a huge step up and in normal circumstance, not to be advised.  Normally 10% increments is how you should build up but Beth has the Highland Fling in 89 days!
We both turned up feeling a bit "off" - not ready for what lay ahead.  But we kept it at a sensible pace and took the opportunity to enjoy the spectacular scenery and the weather was kind.  We turned back at 10km although I felt I would like to have gone further.  I'm so glad I didn't because on the way back I could feel the extra effort required because of the terrain and the distance.  My heart rate was starting to increase as I was tiring, and once it got over 187 I was struggling.  It was great practice and a reminder of the importance of hydration, fueling and walking to get my HR back down - maxed at 196!  This reflects my lack of running fitness on trails with hills (my previous runs have all been on flat terrain) and having increased my distance from 8km to 20km.  But I'm comfortable with that as it's the start of the hard work.
Yoga later today followed by another gym session, upper body and core.  No running today.  I need to give my knee a rest but it passed the test on the downhills, granted only 20 km.  The WHW is 154 km and 4,312m so building my strength is vital. It's going to be fun stepping it up.  You can achieve a lot in a few months.  Keep tuned for updates.

Stormy weather

It's hard to believe we're 2/3rds through January and the weather has been terrible.  As I type from my warm kitchen listening to the wind and rain on the window, storm Isha is battering the UK with winds up to 80 mph predicted.  I'm glad I got my run in early this morning before the rain and wind arrived, but the weather has forced me inside on numerous occasions this month to run on the treadmill which is never the same as outdoor running.  I've backed that up with the Stair Master which is a mind numbing piece of equipment, but important for my "A race".
I haven't got my distance above 8km so far and with the exception of one training run, I've been concentrating on being in zone 2 - taking it easy and keeping an eye on my heart rate.  I've also being staying on the flat to alleviate the pressure on my knee from running down hill.  I'm trying not to get despondent with my speed as it's early days, but I did throw in a Park Run 2 weeks ago and averaged 4:58 per KM so was pleased with that considering I've done no speed training.
My gym work continues and I am definitely getting stronger in the upper body and core but I am only now tentatively beginning to put pressure on my knee.  Definitely no squatting for some time but I need to build the muscle to protect my knees.  My yoga is going well and if I don't do it daily I really feel the difference so that's non negotiable.  Between Beth encouraging me (twisting my arm at times) to get to the gym and my PT Bartek putting me through my paces when I am there, I can't hide.  But having a training partner makes a big difference as you can motivate each other and also have someone to be accountable to which is vital in my opinion.  Thanks Beth even if it doesn't look like I appreciate it!!
Next Saturday Beth, Stu & I are meeting up with a crowd of runners who have entered the West Highland Way Race for a recce of part of the course at Loch Lomond.  I've done this section a few times in the Highland Fling but it will be nice to remind myself of the undulations on the route.  Hopefully there will be no issues with my knee on the downhills as I can't use poles which are not allowed in the race.
I hope your new year has started well and you are on track with your goals.  If you can't get out for the weather then there are loads of ways of staying fit indoors.  Most of all stay safe and enjoy being lucky enough to run, swim, bike, box, practice yoga or any other form of activity.  2024 is going to be a great year despite the storms we endure.

...and so we start again

This week we have returned from our festive break and for some, like myself, today was my first day back at work.  The two weeks seem to have flown in but it's an important time to reflect on everything and take a break.  Unfortunately I won't be the only one that came down with the cold.  As soon as my brain tuned into holiday mode, BAM it was a snot fest.  I'm sure my body is trying to tell me I'd been running on empty for too long.  Note to self - listen more carefully and take care.  Spare parts for older models are harder to come by!
This is my first blog in about 6 weeks and the reason is simple.  Until the last week I haven't been able to run because of my knee injury although I have been working in the gym to rehab the knee and to improve my core strength.  But no squats for 4 months so I'm having to improvise to build back the VMO muscle above the knee.
For once my "economical" style of running (i.e. lazy and don't lift my feet) is good as it restricts the amount of knee bend which will help my knee heal quicker.  I'm now up to 8km but as my cardio is poor, I'm running slowly and will take my time in build it up, but NO downhill running.
Until yesterday I had no news about an "A" race for 2024, but Christmas came late for me.  I hadn't got through the ballot for the West Highland Way race - this was my third time of applying.  Beth didn't get in either.  But I was in the first 50 pulled out and was told if there were any refusals then they'd be offered in the order we were drawn out in.  I then got a message to say 32 had withdrawn but I was in the last 18 so still no place.  However not all 32 paid their money on time or decided against the race so I got in - I think that is an good omen.
The race starts on Saturday 22nd June and you have 35 hours to complete the 95 miles and 14,760 ft of ascent (3.3 x Ben Nevis).  I've wanted to do this race for years and it attracts runners from all over the world - total number of runner 300 max but if anyone drops out now, they aren't replaced.  They budget that 20% drop out before the race.
I now have my focus and every training session is now geared to this race.  I just need to make sure I come back easy and don't damage my knee, again.  170 days to go and lots of adventures as I prepare for this epic race.  Beth & Stu, my crew for the race, are running The Highland Fling (first 53 miles of the West Highland Way) on 23rd April and I'll be training with them on the WHW and will support them during their race.  I've done it twice and it's a great event to be part of.
No new year resolutions (I believe it creates a negative mind set) but plenty of stretching goals ahead.  I hope 2024 is a wonderful year for you and your family.  Go get it!