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.