The hurt locker

The Tweed Valley 65km ultra is done.  It’s over and for a “B race” it provided me with huge rewards. After the success of the GGU this summer I had nothing else to train for except Tahoe 200 but that was 15 months away.  The winter was approaching and I needed something to motivate me to build on my training in preparation for Tahoe.  My coach put together an amazing plan considering the short time before the race which wasn’t helped by 3 weeks off due to a cruise and then catching a cold.  But she delivered me to the start line in the best possible condition although we knew it was going to be tough.
One of the lessons I have learned along the way is that the distance, is the distance.  Where ever that finish line is you pace yourself accordingly and as there were two races going on at the same time (50 km and 65km) you could see everyone going through the same challenges.
I had decided to race this race rather than just complete the race.  I had nothing to lose as I know I can run further than 65km (GGU was 115 km).  My coach set a pace plan which was ambitious but after all, I was racing.  There were 4 climbs totalling 5,000 ft.  The race starts with a reasonable climb and I ran to the top without stopping to walk.  Flew down the other side and knew my quads wouldn’t be thanking me for that later - I wasn’t wrong.  My biggest pre-race decision was whether to wear shorts or running tights.  It was cold and I’m so glad I went for tights or I don’t think I’d have finished the race if I hadn’t.  It was blue sky’s everywhere, except the race course.  All the climbs were surrounded in fog so the promised views didn’t materialise - nothing knew for me there!
At the bottom of my second climb my support team were there screaming like daftys !  Genevieve my coach was shouting encouragement as was Colin and Michael who was there capturing it on camera - he’s an incredible photographer.
My only disappointment was that at CP3 my 1st drop bag should have been there with my custard and flat coke but it wasn’t.  I didn’t let it bother me as I had spare nutrition and the organisers had coke but it was a valuable lesson - come prepared.
As happens on these runs you end up around a group of people who are about the same pace.  I ran over half the race with Laura MacDonald, who ended up second woman, and chatting away passed the time but we were going at a great pace.  The third hill was a big climb and the enevitable walking took over but we were still flying down the hills.  In between the hills there is a lot of flat running and sadly much of this was on tarmac which is never pleasant in trail shoes but the off-road running was spectacular - I’ll be back on those hills over the winter.
Around 45km I was starting to feel the effect of the downhill running and my lack of hill training.  The tarmac was taking it’s toll. When we got to the last CP I told Laura to head on as she was obviously stronger than me and I didn’t want to hold her back.
By this time I was in a lot of pain.  My quads and hammies are screaming at me and I’m just trying not to injure myself and DNF.  There was 15 km to go and 10km of that was on tarmac.  My coach is telling me “no walking” so I was shuffling along at 6.30 pace. Running that slow is difficult when you are out for a training run, almost impossible but not when you have the distance and the hills in your legs.
As I slowed down I started to get cold and was now on my own.  My running tops were damp with sweat and the temperature was dropping.  I was overtaking the walkers most of whom were doing the 50km race and were struggling.  I really felt for them as it meant they’d be facing the Glentress hill through the forrest in the dark.  But I kept telling myself to run until I reached the hill.  Then I had to walk.  My legs were in bits but there was worse to come.  The downhill! I couldn’t run downhill, much as I wanted.  I rationalised that my time didn’t matter.  What mattered was not pulling a muscle so I tenderly walked my way down the hill.  The support team were at the bottom screaming encouragement and I did my best to smile and jog the last 300 m.  The sharp right turn with a steep uphill 50 m finish was a relief to my quads.  Crossed the line in 7hrs 21 mins.  40th overall out of 105 runners and most importantly 4th male over 50.  I’d like to have been closer to 7 hours but I’ve gained so much from the race.
Your mind set is different when your racing as aposed to training no matter how hard you try in training because you really visit the hurt locker.  This occurs when you are pushing yourself over a prolonged period of time.  You’re hurting and having to dig deep to put one foot in front of another.  You question why you are doing this and doubt you’ll ever do it again - even though the next event is booked!  When you’re racing you just get it done - you can recover over the coming weeks.
But let me finish with the point about your distance being your distance.  This race pushed me to my limits based on my current fitness yet in the summer I ran an extra 50km (115km total) so it can be done.  And as for my 2019 “A race”, compared to yesterday it’s an extra 11.25 miles per day for 4 days non stop with 10,000 ft of climbing, not 5,000ft, and sleep deprivation.  That’s a big step up but on 29th Nov my strength training starts and this will be designed around sorting out the weaknesses that keep creeping in when the going gets tough.  This will be my biggest challenge to date but with the right approach and mind set I will get there.  Why do I do it people ask - apart from how great I feel and how healthy I am, I want to make a difference and supporting Maggie’s Cancer Caring Centres is important to me.  In the meantime I’m on day 1 of my recovery, eating for Britain, aching all over but I’ll be fine by the end of the week.  I’ll be taking a couple of weeks off from the blog until I’m back training and juggling that with a social life in the run up to Christmas!

Long shadows

This week I was two days in Belfast with no ability to run, so every remaining day was running; steady run, tempo run and a hill run.  And of course this weekend was back to back runs but only 90 minutes each.  I’ve met with my coach and we’ve gone over most of the route - unfortunately the O/S map didn’t cover about 10 km of the race but the race plan is in place.  I’m in good condition but not as fit as I was for the GGU but that’s fine as this race was to give me a focus to train hard in the run up to winter - it certainly has.
On Saturday Stuart came out for a recovery run following his successful 33 mile ultra the week before and we got a lap of Chatelherault in before the others arrived - 43 minutes was faster than anticipated.  The second lap had me “digging in” as my coach had taken position behind me just to make sure I kept my running form as the run went on.  When I needed to dig in I could see her long shadow behind me formed by the winter sun.  It’s given me a good image for when it get tough in the race to think she will be there, in spirit at least, encouraging me to ignore the pain and get on with it.  We ended up completing the 2nd lap in 42 mins!  This is a good indicator of where my running is.
Today I was hoping to avoid the rain as I went out for another 90 minute run.  I know this might sound daft, but 90 minutes feels like a warm up based on the training I’ve been doing and today was a nice steady run - I did 17.5 km and 16km of it was the 2nd fastest of the year.  As I ran back into town on my way home in the rain I heard the sound of bagpipes as the band warmed up for the 100 year commemoration of WW1.  It made me think of the long shadows of the graves where our war heroes are buried.  I salute you all.  I’m reminded of the song that I walked onto the boxing ring on 10 years ago which started this crazy journey, Edwin Star and War - “...what is it good for, absolutely nothing” - says it all really.
The rest of today will be spent planning my race logistics, getting my kit together because it will be here before I know it.  Next weeks tapering means running 4 days Tue - Fri but not for too long.  Just keeping the body ticking over.  I have a massage to look forward to on Thursday as my final “tune up”.  The start line is almost in sight and when I have my toe on it, then I will have completed the first goal - it’s been hard work but great fun getting here.
One last update which I will go into more detail on a later blog, need to keep the focus on next Sunday’s race, Tahoe 200 is booked www.tahoe200.com - 305 days to go.

Zombie running

Last week was a great weeks training despite missing an easy slow run as work made it impossible, even with my planning.  But I got a surprise on Thursday when I headed out early from my office for my hill run. My coach was running past so joined me for a few hill reps before heading off.  Surprisingly it turned out to be my fastest hill rep session ever! Thanks coach.
In two weeks time I’ll be typing this post having completed my 65km Ultra.  My training is at an interesting stage as it’s reaching its peak with back to back runs this weekend.  Saturday the weather forecast was horrendous.  45 mph winds with rain and I had 3 hours and 10mins to run.  My coach said to wear my running gear that I’d be wearing in the race so I did. Unfortunately the temperature despite the wind and rain was 13 degrees - not ideal as I overheated.
I met with Callum at David Lloyd at Hamilton and we ran the 25 mins to Chatelherault where a group of fellow athletes including my coach were going to join me for a lap.  But remember, that was a lap.  I had three to do and then run back to Hamilton so I was always going to be pacing myself.  My coach stayed with me as the other, 1lapers, sped off.  My legs felt heavy as I headed round and if I knew that, I knew my coach knew it.  She stayed at my pace and we finished the first lap and met up with the rest.  It wasn’t a slow lap but it wasn’t fast.  But I knew I had 2 more laps to go and then head back, all on my own.  And that’s where the inner voice comes in.  We had a good chat but I made sure that he knew we were finishing this come what may.  When I got to the car, I dried off and got into new clothes.  Headed home quickly and stuffed my face with food before taking a snooze.  Good recovery as I felt busted.  I had run like a zombie from the 1st lap. Staring into the space in front and barely acknowledging anything around me - in the end it was a 3hr 17minute run.  In my experience that’s the place I get to when I’m getting close to tapering.  I’m knackered but have miles still to run so “man up” and get on with it I tell myself.
But the secret is back to back long runs so today I had a 2hr run.  Despite the curry I had last night which was “sorted” before I departed, fortunately,  I felt great. Heart rate was steady and I ran on feel.   Two good back to back runs and tomorrow I have another 1hr 12 min Run and on Tuesday a 1hr and 1 min - this is tapering.  Not a rest but less stress on my body.  I love this stage because I know where it’s heading, the startline where I’ll be raring to go.  But to get there you need to get through the zombie phase and that was accomplished this weekend! Good times.

Ice station zebra!

There has been a distinct change in temperature this week.  From wet and windy to traffic reports that the snow gates were closed in the highlands.  Winter has definitely arrived and that means changing what I wear and how I recover from a run.
It’s always difficult to know how many layers to wear as you do become hot when running.  But depending on where you are running, whether you will be sheltered from the wind or not will determine the number of layers and the types of layers.
Following my hard week of running I had Monday off so went for a massage.  Ouch, ouch, ouch.  My quads were in bits and while they were left to last, eventually I was told they weren’t for relaxing!  Better luck this week when I won’t be going after 3 tough days of running.  My Tuesday run I thought would be a recovery run but I should have known better - a tempo run where after 15 minutes you increase the pace every 10 minute until you’ve completed an hour.  To my surprise, I shouldn’t really be surprise as my coach knows what she is doing, my legs felt a lot better after that run.  Then the weather got all wintery!
On Saturday I had 2hrs 40 minutes to complete and did an extended Chatelherault run.  2 friends joined me on the run to Chatelherault and three more joined in at Chatelherault.  Everyone stayed for 1 lap and the banter was good - you need to be thick skinned around this lot! With everyone at different stages in their training it was down to 2 of us for the last lap.  It’s great having company as it makes the time pass quicker.  However it left me with 50 minutes to complete on my own.  I was a lonely 50 minutes but I was determined to make sure the quality of the run continued.  I mentioned at the beginning about the recovery after the run.  Here’s how not to do it.
You’re tired, cold and your sweat makes you uncomfortable.  You get a call to “swing by Sainsbury’s” and pick up shopping on the way home.  Hobbling round Sainsbury’s as you’ve stiffened up wishing I’d got a trolley instead of a basket which was heavy and bulging.  I get back to the house and now I’m shivering - it’s been almost an hour since my run and I need food, a shower and dry clothes.  Lesson learned.
Today I ran up and down Tinto Hill twice.  It was bitterly cold with snow on the ground.  The wind was light but as you get higher the cold really starts to get to you.  No hanging around at the summit other than a quick FB live broadcast to show I have a view - a very rare occasion for me as was the case the week before.  As soon as we were finished it was into the cafe next to the hill and some cafine and hot soup.  What a difference that makes.  The period immediately after a training session is critical especially in “ice station zebra” conditions.  As soon as I got home, without shopping, it was into the shower and then food - lots of food and some rest.  I felt a lot better.
I’m at my lightest weight as expected with this amount of training which will peak next weekend.  Then my tapering will start and hopefully I’ll put on a couple of pounds to give me something to burn off on 18 Nov!

The voice in my head

Four weeks today, I will have completed the Tweed Valley Ultra and be starting my recovery with lots of food.  It has been great having a late season event as I think it unlikely I’d be training this hard if it wasn’t in the calendar.
This week has been a big week for hills as I prepare my body for the 40 mile/65 km race which has 5,164 feet of climbing.  My coach is making sure I’ll be ready and not only increasing the mileage but also the ascent.
With the weather forecast allegedly better on Saturday than Sunday, I switched my planned runs.  I’m not sure if following a 90 minute run on Friday, a 4 hr 20min run on Saturday would be better as I still had 2hr 20 mins to run on Sunday or the other way round - but it had to be done.
I was either going to climb up Ben Lomond twice or Tinto 4 times.  The voice in my head was debating which would be better - certainly Ben Lomond would be more interesting.  But the weather forecast made the decision.  Tinto would be gray, dry and 15 mph winds  so that made the decision easy as I didn’t feel like getting wet on Ben Lomond.  I arrived at the car park at 8.30am to find myself in cloud base!  And it was raining with a high wind meaning up the climb was into wind. Knowing that I was repeating this four times I paced myself. I run the first 5-7 minutes then power walk up the rest and run down.  The voice in my head was telling me how boring this was however it’s a bit tricky underfoot so you have to concentrate or you could be getting carried off the hill.  The way down was fun but with the wind blowing so strong I had to use the brakes more than normal.  I was pleased with the effort put in having climbed 6,197 feet in a lot less distance than the Tweed Valley. Unfortunately I was wet and never saw a view from the summit - happens to me all the time!
Today the voice in my head was saying “this is going to hurt” but I had a conversation with it to say, behave.  In 4 weeks time I’ll be going through a much tougher test so MTFU!  Half an through my run I realised I had a blister on my big toe but I didn’t stop and sort it.  I just pressed on.  Looking at my stats afterwards it showed that I favoured my right foot and this was a reminder that if I get a blister I should stop and treat it immediately.  Again I had to convince the voice in my head that this was bareable and that I should concentrate on my run.  Three consecutive days of tough runs with plenty of hills means it was a fantastic week for me and takes me closer to my goal.  I think we all have a voice in our head and the trick is either blocking it out or convincing the voice that you are perfectly capable of what you are trying to achieve so “jog on”!
The compression tights are on and I’m away for a slap up late lunch with the family.  I may even partake in a few libations as a treat.  Next week is meant to be an easier training week but it will still be intense. Every session counts.

Six degrees of separation

For 10 years I have been on a journey.  A journey of discovering just what is possible when I operate out of my comfort zone with a focused plan.  Starting with a 10km and moving onto ultra marathons and multi-staged races I couldn’t possibly of have imagined at the beginning.  But other than the satisfaction of raising money for Maggies Cancer Caring Centres (which was as much a benefit for me as it is for them) and the feeling of getting as fit as I’ve ever been in my life, I have met some unbelievable people along the way who are now great friends.  People from all around the world, from all backgrounds who have something in common.  They love life.
With my race just under 5 weeks away and every training session vitally important as I’m 3 weeks behind, due to illness and holidays, I was away this weekend (not good for training) visiting a friend that I’d met on MdS in 2013.  The chances of me meeting one of the UK’s leading chefs was highly unlikely, six degrees of separation, but I had the great pleasure of sharing a tent with him even although he couldn’t do anything with my boil in the bag food!  Why am I talking about this?  Simple.  It’s to do with having a why, having laser focus and  exceptionally high professional standards.  Steve Drake opened a new restaurant 1 year ago and last week was voted the top restaurant in England and also a Mitchelin Star!  We ate at his restaurant and it was world class - Sorrell in Dorking is amazing but good luck in trying to get a table.
But aside from the fine food and wine, I needed to train.  The Surrey Hills were calling and on Saturday I was running through a vine yard on a very steep hill in beautiful sunshine.  This was perfect and it got some miles in.  Sunday was a day off after a stunning meal and too much wine but these opportunities don’t come up too often.
This morning I headed off with Steve to what was supposed to be amazing views from the Surrey Hills however the curse I have with “hills with a view” followed me to Surrey - the mist meant no view - I thought I was back at Ben Lomond!  Steve and I ran through the most beautiful countryside with some nasty hills but although there was no view, it was great.
So although people question my sanity from time to time for all this running, the adventure I am on means I get to meet wonderful people from interesting backgrounds that I’d gladly spent days with them running through deserts or glens.  It’s amazing who you meet when you pull on a pair of running shoes.  Go enjoy your own adventure.

Lung busting

Balancing training with work isn’t easy at the moment and two days in Birmingham this week didn’t help but once again we worked my training schedule around it.  The running sessions are all different.  A negative split session, a tempo run and a hill run.  Friday was 90 minutes, Saturday was 2 hours and Sunday 1 hour 35 minutes.  That’s a good block of training especially the hill climb on Saturday. Tinto hill is the biggest hills in easy reach of my house.  So being time short it’s ideal.  Up and down two times is 974 metres and I manage to run up the first kilometre both times but it’s a lung buster - my heart rate reached 173!  I was flying on the downhill sections - total run 14km.  I know I’m getting fitter because there are no signs of DOMS today and no signs of fatigue when completing another hard 16.5km at Chatelherault.  It was good to have company on both runs as it helps with a little competitive edge where we push ourselves.
Today a few pals are competing in Ironman Barcelona.  They have both trained really hard and were expecting good results.  Unfortunately one of them didn’t complete the swim and DNF’d.  It happens occasionally and reminds us of the importance of “enjoying the journey”.  When you train 6 days a week you’ve got to enjoy it as DNF’s happen.  The race should be the icing on the cake because so many things can go wrong.  A kick in the face in the swim, a mechanical on the bike or an ankle twist on the run.  But at least he wasn’t hurt and will live to fight another day.  In the meantime Wilson Kane is flying on the bike as I type this blog and I’m hoping he’s in for a PB - he’s sure worked for it.
As I was struggling with another lung busting run today I remembered a phrase I’d picked up along the way: “life begins outside the comfort zone”.  The only way for me to achieve the goals I’ve set is to train outside the comfort zone - this is where the improvement happens.  So another week over, another week closer to the race and the results are starting to show.  I’m loving the journey.