Easier said than done

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

Back to heart rate training

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

What motivates you makes you stronger

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

Ultra Race Romania 2022 - here I come!

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

Rest, recover, review & reset

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

Salomon Ring of Steall

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

7 Ps

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