Your 2023 plan

Merry Christmas and I hope you had a lovely time with your family, loved ones and friends.  Now it's time to get back to training!
Normally I wait until a week has passed in the new year before discussing your "new year resolutions" - a phrase as you know that I despise.  It gives false hope that the coming year will be different, the results better.  Well dream on because results don't just happen.  It takes effort, commitment, determination and planning especially when the weather is so dreich (recently confirmed as the most popular word by Scottish Book Trust which says everything about our weather.  Personally I think it came second with the first word starting with F@@@!!).
Today Beth and I were dreading going out into the cold rainy grey day to run 10 x 1 km of progressive efforts.  Do you layer up to stay warm but don't wear the waterproof or do you wear less layers so the waterproof doesn't cook you?  We could just have stayed in and rested, swapping the training session with tomorrow's rest day.  But what would we have done if the weather was worse?  In addition this training session is part of a plan and it would be out of kilter if we hadn't ran it so really there was no choice.  We applied rule 5 - Man the f'@@@ up.
With January rapidly approaching I'm delighted to have the season's races planned as this makes the training plan easier.  I'm working with a new coach who is an experienced ultra runner so the sessions are different than what I've been used to and I'm "enjoying" the variety - bloody tough sessions but I'm sure the results will justify the tears/effort - and that's just the coach!
A few years ago I came across a phrase that has stuck with me. We used to talk about "training to race" - the race gives us the focus and so it does.  But turn it around, "race to train".  Basically the thing that is best for us is our training.  It's that that keeps us healthy and fit so that should be the main element and certainly the one we spend most time on so that's where we should focus.  The race is the icing on the cake.  It's the part we always tell people about afterwards but the secret that got us there, was the training.  And in the end, sometimes we don't complete the race, DNF, and that shouldn't ruin the season.  Up till then we've had a wonderful year of training which our body has benefitted from and we've enjoyed.  We should learn from the DNF and rebuild.
As I push away my plate having had two slices of triple chocolate cheese cake with extra double cream, my thoughts turn to dinner as I burned a few calories off today and feel I've earned the treat.  In the next few days I am sure I'll have the odd glass of wine or three but all within moderation.  Training makes me feel alive and even better when I can do it with my partner Beth as we push each other to the best out of each other.  Despite the phrase "good things come to he who waits..." in today's world  "f@@@ all comes to he who waits, it takes planning and hard work".  Get out there and make it happen.  The answer lies within you.  Here's to a healthy, happy, prosperous 2023 and a few PBs along the way.

The best of both worlds

Unless you have been in solitary confinement you will have noticed we're in full festive season swing.  Christmas parties, staff nights out & catching up with friends and family.  It could seriously put a few pounds on your waistline - this mornings yoga and weights session burned off 300 calories.  That's a generous glass of wine or 6 fingers of Kit Kat if you're into counting your calories.  I actually think in gyms when you finish a session on a machine it should convert your effort into how much wine you can drink or number of Kit Kats you can eat or broccoli!  
But I'm not all bah hum bug or weight watching as we deserve to party at this time of year.  But how do we schedule our training around such a hectic social schedule without giving us a steep uphill battle in January to shift the tummy?  It's a balance.  Train hard the morning of an "event" and trail light to day after, but still train.  If you can't run at least do some yoga or weights.  You'll definitely feel better from it.
The roads and pavements have been torturous in the last week and I made the mistake of going out thinking they had thawed in my normal training shoes.  It was also a session where I had to put in 3 x 15 minute efforts and I was very lucky to stay upright.  Had I not been set the target I would have turned back after 1 km.
So have the best of both worlds.  Train hard before your night out and light the next day.  Don't fall into the trap of taking 3-4 days off which piling in the food and drink.  The effort you have to put it to burn off the excess it very hard.  Enjoy your Christmas and take care out there.  2023 is just round the corner.

It's beginning to feel a lot like winter!

I'm "back on the horse".  A 53km week of running despite still nursing some niggles.  But it's great to be back running.  Words fail to describe the joy of running.  The temperature has plummeted making each footstep precarious!   Fortunately I got new shoes designed for running on ice and they have kept me upright, so far.
One day it was -4 and despite wearing gloves my hands were like blocks of ice.  When I got home I was too cold to go in the shower and had to jump back into bed fully clothed until I defrosted.  But it's a fantastic time to be out there in the cold, crisp weather and getting longer runs as my fitness starts to get better.
My hammies have been behaving but 3 days ago after the run I struggled to get up the stairs.  For some reason my left leg wouldn't support my weight as I tried to climb the stairs - but it doesn't hurt when I run - granted the terrain is flat.  Today I was at the amazing Pamela, sport therapist, who worked her magic on my leg - bloody painful.  I need a few more treatments and for some reason my left leg hammy and IT band are extremely tight.  But after the treatment I was able to climb the stairs with no problems.  Tomorrow is a well earned rest day.
My training has been helped by running with on a regular basis with Beth.  We both push each other so there is no slacking when we are out for a run.  Whatever the objectives of the run are, we make sure we achieve them.  There are always times when you can't be bothered but when you are training together that never happens.  And she makes sure I do my stretching, yoga and gym work!  We have a very exciting season lined up and the training plan is being designed.  It will be a change from previous years and I'll provide more details in the coming weeks. Take care out there in the wintery conditions but do get yourself out and enjoy some fresh air.

Finding my mojo

You may have noticed a lack of posts over the last 3-4 weeks.  My apologies but I wasn't in the mood or to put it another way, I'd lost my mojo.  It happens from time to time and for me it was due to a recurring injury which meant I couldn't run.  I've been working hard at my yoga to try and help with my dodgy hamstrings but to no avail.  Therefore my training was restricted to some light gym work, yoga and swimming.  But I was missing my running.
I was also busy at work and achieved a lifetime goal of selling my business to set myself up for retirement. I'll be working on for at least two years but the pressure of running the business has been lifted and I can concentrate on the best part of the job, looking after my clients.  I can also start planning for getting a campervan and heading into the mountains with Beth, our favourite place.
A bit of celebrating took place and I also turned 61 so training wasn't high on the agenda.  A good excuse to rest my hammy.
On Friday we headed off to Loch Lomond for a few nights away and took full advantage of the surroundings.  On Friday we headed up to Ben More - it's about as steep a climb as you can get, 1,076 metres of vertical "stair master".  We even went through snow before the top but it was a good test of my hammy and it passed.
On Saturday we walked up Conic Hill which is half the elevation with less gradient.  I had a good "talk to myself" as I was climbing the hill as I realised my "frame of mind" was poor.  I was telling myself I was unfit which then lowered my expectations as to what I could do.  I was just coming through some injuries and was on my road to recovery so decided to "get out my puddle" and get back on track for URR in August.  When we reached the summit we ran down the other side and along the West Highland Way taking the total distance to 14km.  Towards the end of the run I was "in the zone" and running freely which felt amazing.  My talking to was showing results already.
This morning we ran towards Rowardennan along the shore of Loch Lomond as the sun rose.  Stunning scenery and a good leg warm up with 8km covered.  We are so lucky in this part of the world to have amazing scenery and mountains close to where we live.
So I have found my mojo.  By lunchtime I'd signed up for the Glentress half marathon in February and the Full Tilt 58km Ultra in June.  I had already entered the  Manchester marathon in April and have the Ultra Race Romania in August.  The icing on the cake is that Beth will be joining me on these races which will make training much easier as we can motivate each other as if you don't have a training partner, there are a lot of lonely miles ahead.
You can't be on form 365 days a year and your motivation will fluctuate, especially if you are injured.  But we know that when we are feeling fit we feel unstoppable.  Do take some downtime over the festive period but not too long as it's harder to get back on it.  Build it back slowly and get some races in your calendar.  It creates the focus you need. 

Let's not forget

Apologies for the radio silence at my end.  It's been a busy few weeks and getting the work, life, training balance has been hard.
I'm glad to report that after another adjustment by my chiropractor my hammy was good and I was building up the running.  I'd started working on slow running to get into HR zone 2, which isn't easy, but progress has been made.  Even today when I did 10KM at Chatleherault my average HR was 146 which I'm happy with as it's a tough track with 210m of climbing.  That includes not only running the "big hill" (I have a different name for it but it's not printable) and then not stopping to get my breath back.  My heart rate was about 152 at the top of the hill which was unbelievable.  But there was a sting in the tail and in the last 300m my left hammy started to complain so back to the medical team to repair me.  Perhaps I should have walked the BIG hill!
This will mean restricted training but there is plenty to do, just not running.  Gym, stair master, swim, yoga and turbo should allow me to keep my fitness up.
On more important matters, sadly Beth lost a very dear friend to cancer which took her from us far too soon.  We'll say our goodbyes in 8 days time but have the wonderful memories to remember her by.
So when running today through the beautiful Chatelherault on this stunning autumn day I took time to "smell the roses" as they say and realise just how lucky we are.  I got back to my car for 11am and stayed silent for 2 minutes to pay my respects to those brave soldiers who gave their lives so we could enjoy the freedom we have today. Let's not forget.

1 step forward, 2 steps back!

I started writing this blog in 2009 when I decided to train for my very first Ironman competition (Copenhagen) which I didn't think was possible to complete.  The first thing I did was check the cut off time which was either 16-17 hours and I didn't think I could make it but my coach at the time said I'd get sub 13 hours and he was right, by 15 minutes.  I'm typing this blog from my home office and hanging proudly on the wall is a picture of a much younger me going across the line with my three kids.  I really couldn't believe what I'd achieved at the age of 48 nor the journey it would lead to.  It took me a week to process the feeling of achievement but that opened up my mind to what could I really do if I just believed anything was possible.  
If you look back in my blog to then, I posted a blog every day about my training.  I'm sure at one stage I must have used the same title, 1 step forward, 2 steps back but this will happen to everyone when training.
I've really been under the weather since my 50km ultra in the Peak District over a month ago.  I've had nothing more than a cold but it has knocked me for 6.  In the training runs I have done my heart rate has been high, I have felt the top of my chest to be restricted and just out of sorts.  I have tried to tick over with running but it caught up with me yesterday.
I ran on the 16th (1st run back) 8.35km, ran 5km on 18th, joined the club for interval training on the 19th with a total of 9.32km, ran 9.55km around Chatelherault on Saturday and on Sunday was taking it easy when at 6.7km my left hammy gave me a sharp pain.  I was running with Beth and we decided to walk the rest so I didn't do anymore damage.  That was followed by a massage gun on my hammy and a hot epsom salt bath.
So 1 step forward with a good week of running without pushing the pace, and 2 steps back as I need to rest the hammy.  Frustrating but if there is a time of year for it to happen it's now when I'm not racing.  But rather than sit around I will head back to the pool and swim with a pool bhoy to take my legs out of it.  I'll also get to the gym and leave the hammy out for a few days.  I rather suspect it was going back to the "bands" that may have caused the issue.  It's amazing the muscle deterioration in such a short space of time - the gym will sort that but I need to be patience.
The most important thing is to keep a positive mindset and work out what I can do to continue my return to fitness and doing it in a way so as not to injure myself.  Part of keeping positive is trying to decide what races to enter for next year to help prepare me for my "A race".  But as I woke up this morning I felt that "man flu" had really gotten hold of my throat so here's hoping it's short lived.
In the overall picture my man flu and lack of training really isn't important.  There are friends out there fighting bigger battles and every day I appreciate just how lucky I am with my lot in life. so instead of complaining about 1 step forward, 2 steps back I'm going to see it as an opportunity to work out differently. Take care and grab life with both hands while you can.

Count your blessings

It won't surprise you to know, I'm a bad patient.  The last week wasn't fun.  I had no energy and a tickly cough I couldn't get rid of but fortunately it wasn't Covid.  As a result my first and only training session was on Sunday.  Despite having a tight chest, I couldn't sit around any longer I went out for a slow run.  It was amazing.  The sun was shining and the autumn colours were out in full.  I could smell the fragrant flowers in the parks and realised how much I had taken for granted in my runs while I was well.  It was an 8km run which was probably longer than I should have run but it felt so good to be back out in the fresh air.  I was paced by Beth who didn't push the pace although when I looked back at my stats, 5:20 per km was a great start.  When I got back home the thought of a warm down yoga session was the last thing on my mind but with a bit of encouragement, I completed it and felt better but tired.
Coming back after almost two weeks off isn't easy.  I've lost a lot of muscle and need to start to build my fitness and strength back again.  But not too quickly.  I took today off to let my body recover but I will be back at it tomorrow.
Everyone gets a cold or a virus and when it strikes you need to take time out and rest.  There are no short cuts and I'll have to be patient.  We take being fit and healthy for granted and this little set back has made me count my blessings.  I have my goals for 2023 and Ultra Race Romania is still my "A race" in August and every training session between now and then will have that finish line photo firmly in my mind.  Enjoy your health and if you are ill, be patient and let your body heal before working your way back, slowly.

Enforced rest

Last week I was talking about a change in my training but didn't predict a virus leading to a week of nothing.  I should have seen it coming as my heart rate during the Great Scottish run was very high - zone 5 for 1hr 22 min of the 1hr 47 min total.  I didn't feel good during the race but hopefully the antibiotics will get rid of the problem.  And then I can start to build it back up.
In the meantime I've been looking at various races for 2023.  There's no shortage, it's just a question of putting the most suitable races together to build up the Ultra Race Romania in August.  
I'm only human and will have times where I am ill but fortunately that doesn't happen too often.  What is important is that I don't rush back and over do it or take too long to get back. My body and head certainly haven't been in a good place in the last week so here's hoping I will be reporting good news next week.

Short and hard

As the years have gone on I've enjoyed "going long".  First in triathlon going from my first sprint to Ironman distance in two years and then 3 years after that tackling the "toughest footrace on earth" - the Marathon des Sables.  Ultra running took over and there's nothing I love more than a day in the mountains with a mix of power walking up, running the summits and pelting down the hills where the terrain allows.  But in my training there is a variety of running from short slow heart rate runs, to tempo runs or fartlek or negative split runs.  I need to do some speed work so that I'm not constantly jogging along.
While recovering in Portugal after the Ultra X race in the Peak District, I ran four times in a week and each time I picked up the pace.  Nothing too exciting but you need to remember I was recovering and it was 24 degrees.
When I got home, Beth & I decided at the last minute to run the Great Scottish Half Marathon but it was in a weeks time.  So I ran three times with the last one a fast, for me, 8km at 5 min per KM pace.  On race day I knew I'd need to do that for 21 km so it was a stretching target.  The race has pacers and I stayed with the 1 hr 45 min pacer but he tore off from the start line which goes uphill.  By the top of the hill I knew how big a challenge this was going to be.  My last race has been over 7 hrs and 22 mins including 2,000 m of ascent, but this was a hard short (relatively) effort on tarmac and I had my work cut out.  Unfortunately a pee stop meant I lost the pacer by joined back in and tried to keep a decent pace.  Beth had started 7 minutes behind and I knew she wouldn't be far away despite her fatigue.
The Glasgow half takes in stunning parks and I tried to enjoy the beauty of it while my heart rate increased beyond what I'd call comfortable - or even sensible for that matter.
I can't remember the last road race I took part in but this whole madness started with the Great Scottish 10km race in 2008.  When I crossed the line back then I walked back to George Square where the half marathon runners were lining up and I thought "really, how can you run twice that distance".  Since then my longest one day race was 73 mile in the Great Glen in 14hrs 40 mins and my longest continual race was 205 miles around Lake Tahoe which was 85 hours including sleep.
I have gone long and enjoy it more but have to respect just how tough the shorter distances are when you are running way faster than normal.  I was glad to cross the line in 1 hr 47 mins (5:05 min per KM) so only 2 mins outside my target.  I was even more delighted when Beth came in a few minutes behind me and with the fatigue she had in her body, that was an amazing achievement.
Short and hard has my respect and will always play a part in my training.  But I think I'll stick with the long miles where you discover a whole different world and find yourself.  
We are definitely in autumn now and my attention will turn to the gym for strength work, yoga for strength and flexibility plus breathing and cross training to give the legs a bit of a break.  A change in training is always exciting especially when you know the results will show up when racing next year.

New territory

It's been an exciting weekend down in the Peak District competing at the Ultra X 50 England event.  We'll get to my race in a minute but for me the best part was seeing my partner Beth complete the bigger event, the 125 X held over 2 days.  When you enter the world of ultra running, it's very different to marathon running or Ironman events.  The whole vibe is different and it's difficult to explain, but I'll try.  Time almost becomes immaterial as so much is determined by the amount of ascent/descent, the technicality of the climbs and the conditions under foot.  So making comparisons doesn't really tell you anything.  I remember in the Marathon des Sables they said if you were a 4 hour marathon runner then the same distance in the Sahara Desert was between 6-8 hours.
We'd camped on the Friday night as the 125 km race (2,847m of ascent) started at 7am on the Saturday morning.  There's nothing like trying to get a good nights sleep under canvas when in the next field they are partying.  Follow that in the morning with freeze dried porridge and you get the point, it's not like falling out of bed and having the Full Scottish! For some unknown reason over 30 competitors had decided not to turn up, perhaps they realised how tough the course was, so up at 5am for a 7am start and around 80 competitors headed off into the hills (27 of them dropped out during the race). I spent the rest of the day going from check point to check point cheering her on and trying to get her through the barrier at 50km which was her previous longest race.  This was "new territory" when you extend your longest race by 50% and no matter how much you prepare for it, you have to experience it.  She did great and descended a tricky path off Mam Tor to finish in the darkness which isn't easy.  Every step is a potential ankle break.
Now for some freeze dried dinner before a night under the canvas again - luxury it wasn't.  We were both running the 50km (1,924m of ascent) the next day, but I was doing it on fresh legs.  I tried to convey to Beth that yes your legs will be stiff and sore but start slowly and the legs will warm up.  Completely forget and never refer to the fact you did 75km the day before - it's not relevant, just go checkpoint to checkpoint and ignore the target 50km.  Once Beth had left I packed away the tent just as it started to rain.
The 125 runners started at 8am and the 50km runners at 10am to ease the congestion and not to demoralise the 125 km runners if they were overtaken by someone on fresh legs.  The start was down hill with long flat sections across beautiful countryside and I was flying.  I just felt good and thought, let's not hold back and take advantage of the conditions.  We started to pass the 125km runners and I passed Beth on a narrow technical section where she told me her knee and ankle were swollen.  That wasn't good news as it would make the downhill extremely painful but "shit happens" in races.  This is much more of a running race than a lot of ultras which I loved.  The hills are not as steep as they are in Scotland but they do go on for a long time.  None more so that the 11km from the last CP which goes up Loose Hill to Mam Tor and the worst bit is, you can see just how far you have to go along the ridge to get off Mam Tor.  The Ultra X series is a younger persons event looking at the runners.  While there is an over 50s section there is no over 60s section which puts me at a distinct disadvantage.  As I headed along the ridge to Mam Tor I tried to close in on a group of youngsters but couldn't get close to them, until the downhill.  Thanks to my Tinto repeats and time in the Scottish mountains, I turned the throttle on full as I started to descent.  I flew past 5 of them as their quads were shredded and they struggled with the last 2.5 km downhill before 1.5km on tarmac with a slight uphill to finish.  I finished in 7hrs 22 mins, was 62nd out of 262 runners and 3rd over 50 - I'll settle for that.
Beth had reached the last check point and it was getting dark and starting to rain.  She still had Loose Hill and Mam Tor to get over and the tricky descent and 11km to cover.  Her battery was running out on her head torch and she was on her own.  She phoned me and it's fair to say I was concerned for her safety - there are no marshals on the course.  But she was determined so she headed off.  One thing the younger runners don't understand is helping other runners who are in trouble or at risk if on there own.  She was left by a few groups and that really isn't on because you could easily fall and seriously hurt yourself.  I was delighted and relieved when she crossed the finished line.  While sobbing and saying never again she managed to head butt me!  Yes we've all been there and within 24 hours she's planning her next ultra.  But she crossed into new territory.  Increasing your longest race by 50% to 75km then running 50km on tired legs the next day after two nights under canvas.  That's the magic of having a WHY, raising over £1,100 for the Beatson Cancer Charity (thank you to all that supported her) and knowing that while she had a choice to give up when she was at her lowest point, cancer suffers battle on.
My new territory was "racing" the 50km rather than being happy to complete it.  My training up to the event had been mixed with various injuries but I used my experience and got the elevation in on the mountains and rested up the week before the race as I was tired and carrying a calf strain that could have put me out of the race if I'd trained.  I flew through the check points making up loads of time on those runners fannying about - you can eat your food on the uphills.  I hunted down the ones in front.  With all these races the competitors all have their own stories as to why they are there.  For many they entered new territory and the question they will be asking now is, if I can run 125kms , as Beth did, what's the next challenge?  Watch this space.  In the meantime we will rest, recover and repair - one ugly swollen ankle and sore knee.  I'll introduce Beth to my "medical team"!

Getting high on Super Saturday

Last week I was writing about ignoring the negative press and news.  Little was anyone to know we'd lose our Queen and, much as I respect and admire her, I am definitely not watching 10 days of preparation for her funeral.  She was a shining example to us all and she'll be missed.  RIP your majesty, you've served your country - thank you.
Despite the low and all the emotions that flowed though the Queen's passing, life and training goes on.  
On Tuesday I had 21km to run and mentally and physically I didn't feel up to it.  But I haven't been getting big runs in so forced myself out of bed and left my bad attitude at the door.  It was a slog and I couldn't find a gel before I went out so was digging into my reserves, physically and mentally.  It was a tough run around Strathclyde Park (that's the easy part) before heading up to Chatelherault.  I was told to "run the big hill" but I didn't have it in me so I wasn't surprised when my time was a few minutes slower than the week before.  But based on how I felt I was pleased with that average performance.  Later that day I had a massage and Rhondda kept telling me how tight my quads and calves were.  My right foot, a permanent injury, was starting to grumble so when I saw Pamela (sports therapist) on Friday she was concerned how tight my calf was - which causes the foot problem.  An hour of pain with her and my leg was taped up and good to go with a promise of seeing her again next week - can't wait!
The weather forecast for the weekend was brilliant so I changed my planned runs.  Beth and I were going to Kinlochleven and had hired a pod to stay in so we could get two good days in the mountains.  Saturday was probably the best or second best day I have had in the mountains this year.  Michael Martin had given me a route up the Carn Mor Dearg 1,220m (with light scrambling - come back to that later) then up Ben Nevis - the highest mountain in the UK 1,345m.  It's a very popular mountain but most people go up the tourist route, and for good reason as it turns out.
The CMD is a good climb but gets interesting when you traverse the ridge linking it to Ben Nevis.  This ridge took over 1.5 hours, in places is 4 feet wide with sheer drops on either side (light scrambling my arse!) And seen as I am scared of heights and edges, it made for an interesting time.  Then you have a very steep boulder climb up to Ben Nevis where you meet over 200 people on the summit having a party.  If you want your photo at the cairn you'll be queuing for over 45 mins so we took some pictures and headed down the tourist path.  Couldn't be simpler till I slipped, fell and broke another running pole!  But fortunately not injured.  The round trip was 7 hours in total with almost no running as the conditions weren't good underfoot to run - might have been a bit protective with our race next weekend but it was still a good workout.  We spent the rest of the day eating and eating to replace the carbs lost, and a couple of pints!  What a brilliant day and the pictures we took are amazing.  Certainly we were high on super Saturday! 
Sunday was a bit cooler with a breeze.  The Pap of Glencoe was advertised as an easier mountain to climb with a bit of light scrambling - where have I heard that before?  As we were stuck on a ledge having lost the path and my fear of heights really kicked in, I was beginning to think it was worth taking up golf!  We tentatively found our way back off the ledge and got to the summit.  It was worth it.  The view were the best I've seen from a summit but I was really shaken.  We met some other climbers on top and asked their advice about an alternative route down but tried that, got lost and climbed back on top before retracing our steps from the ascent.  I really was nervous as the ground was giving way under me on the descent but soon I was on firm ground and we made our way down.
We are so lucky.  Lucky to be alive and fit and living in a country where these amazing mountains are 2 hours from our house.  Rather than boring tarmac running we're having real adventures in the most scenic of locations.  Next to no running was done but 10 hours of climbing up and coming down steep ascents prepares your body for what lies ahead.  Next weeks race.
This week is about nutrition, hydration, quality sleep and sensible training to make sure my body works out enough not to think it's on holiday, but enough to keep it ticking over ready for the punishment that lies ahead.  Getting to the start line uninjured is the first goal and I've almost done it - my leg will be strapped for the race.  Fitness wise I'm 85% and in the end it will come down to my mental ability to get through the pain and push.  For Beth it's her fist race of such a magnitude (125km in 2 days) but she has the WHY; raising money for a charity dear to her heart, and that's like having a secret weapon.  My next post will be a race report and I'm excited as to what we will learn about ourselves while pushing the boundaries.  In the meantime, make the most of your life.  It's no dress rehearsal.

Live your best life

Is it just me or are you starting to avoid watching the news or reading the newspapers, hard copy or online (before I'm called a dinosaur!) Good news doesn't sell newspapers or get "clicks" as well as bad news does and there is plenty of that around.  It's terrible to think we've  become accustomed to what is happening in Ukraine.  Every day people die or are in a shelter living in squalor keeping out of harms way.  But we've got used to it.  We're all feeling the impact of higher fuel prices and the ever increasing energy bills.  Everyone seems to be going on strike for more money and I understand why but just don't know where it will come from.  Perhaps the new Prime Minister will have a magic wand to discover a pot of money that will keep everyone happy.   The NHS is on it's knees and staff are leaving because they can't take any more - 2 years ago we were calling them heroes but somehow they never got the reward they deserved for their heroic efforts - a bit like Ukraine.  We've forgotten it was like a warzone in the hospitals.
Why am I starting my blog with such depressing thoughts I hear you ask?  Good question, it's just what's floating round in my head at the moment as I try and work out the answer.  Believe it or not, it does actually have a connection with my running.
As Beth and I prepare for the England 125 X and 50 X in less than 2 weeks time, We've been up in the mountains getting our bodies used to long days, hard climbs and harder descents.  On Friday our warm up was 15 km, twice round Chatelherault, our favourite local run.  It's nothing like the mountains but with 313m of ascent it's a decent workout at the end of a weeks training which sets us up for Saturday.
On Saturday we checked the weather forecast to try and avoid the rain - don't know why we bothered.  We went to Loch Tulla and climbed Beinn Achaladair and Beinn a'Chreachain.  In total we covered 23km, climbed 1,600m in 5.5hours - not fast but you can only go as fast as the conditions allow.  The wind was so strong we were blown of our feet on the summits.  The rain was as sharp as needles when it hit our skin.  But the real danger was that we spent a long time on the summits and along the ridges in cloud base.  There were few distinguishable features on the summits so it was what I'd imagine it would be like walking on the moon.  One minute you had a beautiful view and by the time I had taken my phone out, it was gone.
Beth was getting a blister and I was concerned that it was taking us longer than planned.  Your mind plays games when you can't see where you are going and you are having to lean into the wind, staying away from the path near the edges because you could easily have got blown over.  It also was difficult to take on food as you'd have to stop, take your gloves off and there was little shelter to be had.  With the lack of food your mood can go down and all you want to do is sit down and wait for a helicopter to pick you up.
But that's what's so wonderful about being in the mountains.  You are exposed to the elements and you have to battle through.  You can't go on strike up there and expect someone to come and get you.  It's down to you to overcome the problem and do so quickly before it gets worse.  You're on your own.
Fortunately I had the help of technology.  My phone and watch (belt and braces approach) had the OS map of the route and we followed that red line as though our life depended on it - well it did to an extent!  There were two other walkers ahead who we tried to keep in sight but the clouds cut them off and they were gone only to reappear 5 minutes later.  But beware, they might not have known where they were going and we'd end up lost with them.  So constant checking where we were was required and eventually we came off the mountain, out of the stinging rain and wind onto the track at the bottom only to face the next challenge.  A long road out when you're tired and hungry and the bridge you are aiming for, never seems to get closer.  Again you just want to hail an Uber but not in the middle of the highlands.  It's all down to you.  Run or walk?  Running get's you back quicker so that's what we did.  We got hot and took of our waterproof jackets.  Of course you know what happened less than 2 minutes later?  The rain came on, heavy.  Who cares.  Skin is waterproof we said and we trudged on.
By the time we'd got back to the car we were delighted with our adventure.  It had everything in it and we learned how to deal with adverse conditions and not resorting to curling up in a ball and getting into our survival bag.  Some food and drink and we were brand knew.
This is living our best life and removes us from the negative news or the worry about our energy costs.  Perhaps that's something everyone should try.  Instead of staying in your house with the heating on listening to the depressing news, get outside into the fresh air and see what mother nature has to offer.  It's certainly uplifted our spirits, so much so we went up Tinto Hill on Sunday for another dose of "wellbeing".  GPs should prescribe it rather than antidepressants!
Whoever today is announced as Prime Minister they won't have all the answers and we will all have to contribute / suffer in some way but count ourselves lucky we're not lying in a hospital bed praying to get better or sheltering from the war in Ukraine.  Running in the mountains is always an adventure and reminds us to live your best life - it's no dress rehearsal.

Training tired

 I'm often asked "how can you run so far or how can you run down steep mountains?" I'm also asked what "possesses" me to put myself through the pain to achieve these goals.  The first question is usually asked by non runners who can't imagine how we can keep going.  Today was a good example as again Beth & I power walked up and ran down Tinto Hill twice, roughly 1,000m of ascent.  We'd noticed a "big lad" sitting on the path about a quarter of the way up and he looked bust.  When we were on our second ascent of the hill, he was walking down and shouted out "fair play to you mate" as he obviously couldn't believe we were doing this for the second time.  But "fair play" to him and everyone else that takes on the challenge as strenuous as that and it was wonderful to see young children walking up the hill.  
When I was at the bottom I saw a dad and daughter racing down the hill and I congratulated them both when they finished.  "I've only ran the last 100 yards and I'm out of breath" he said to which I replied, "that's how it starts.  I hope you both keep it up"  These people on the hill today were lapping everyone lying on their couch.  I hope seeing us do something they thought was mad or not possible might just push their comfort zone even further next time as were all capable of so much more.
The point I'm making is that it's all relative.  Today we were marveling at the fitness of athletes taking part this weekend in the famous UTMB race and the speeds they achieve. In addition Jo Murphy a Scottish Ultra runner just became the 100km world champion running 100km in 7hrs 38 mins.  That's an average of 4min 35 sec per KM.  To put that in perspective, I'd struggle to keep that pace up for 5km on a flat route never mind 100km.  "Fair play to you Jo"!  It just shows there are always people faster or stronger than us and we can be inspired by them.  
It's been a great weekend and we've been in the mountains enjoying stunning scenery.  You'll know that Ben More has been an unlucky hill for me having climbed it 4 times, making the summit three times but never managing to go over the back to the next summit, Stob Binnein.  But yesterday we did.  I'm so glad I didn't risk going over the back in the poor visibility and high winds because even in good weather I had to search to find a safe path to follow.  It was worth the wait as Stob Binnein is a nice climb and the views were fantastic.  Running down hill was tricky so I didn't get the workout I was looking for but Ben More is a steep climb and in total we climbed 1,294m.  
This morning we headed out to Tinto despite our legs feeling tired and heavy.  But this is what is required if you are going to run 125km in two days, 4,300m of ascent (Beth) and 50km in one day with 1,906m of ascent (me).  This combined with our weight training and yoga means we both feel knackered but that's all part of the plan.  To keep my muscles in good order, on Friday I had a wonderful massage by Rhondda.  Wonderfully painful as she worked her magic on my muscles.  The good news is I am getting stronger and it shows.
That leaves the last question of what possesses us to put ourselves through this pain.  We both have friends who have been affected by cancer and over the years I have raised money for Maggie's.  Beth is raising money for the Beatson in Glasgow and being emotionally committed to these organisations who have helped our friends, drives us through the pain and allows us to get up in the morning when all our bodies want to do is stay in bed and hide.  If you'd like to support Beth and donate to an amazing charity please go to www.justgiving.com/fundraising/elsbeththomas .
Training tired isn't easy but it's essential when you are getting ready for a race.  Think of it as a sign you're getting close to the start line of an adventure which is always an exciting time.  We're lucky to be able to do what we do and will never take it for granted.

Inspired by Maggie's

It's been a great week of training and I'm feeling good on the back of it.  The runs have been getting longer with some speed work introduced.  The highlight of my week was heading to our local hill, Tinto, for power walk up and run down it 3 times.  That's a total ascent of 1,543m so higher than Ben Nevis (1,345m) and as usual, the weather was awful.  I started early at 6.05am so I could finish in time to go watch my son in a football match.  There was only one other person on the hill and while the temperature was warm, it was pissing down with rain and blowing a hooley - so much so I had to take off my cap and glasses.  I need my glasses to see but unless they had windscreen wipers fitted I still couldn't see for the rain.
On the first descent I notice a group of at least 30 people making their way up the hill and then realised this was a Maggie's group - the charity I raise funds for.  They were climbing 3 hills in the day and Tinto was their 1st.  The fund raisers came in all shapes, sizes and age but they look determined to complete their mission.  Some were climbing Tinto for the first time and on my second descent I stopped to talk to Mark who was bringing up the rear with Heather from Maggie's and a few other volunteers.  He was doing really well considering it turned out this was his first time on Tinto.  He was 25 mins from the summit and I wished him well knowing he'd definitely be making it to the top.  I told him there was a party at the top, at least 20 people there and soon he'd be joining them and his effort would have been worthwhile.  I so admire those fund raisers, especially the ones that are way out their comfort zone climbing hills like Tinto.  They may be bringing up the rear but they deserve all the praise as they are out longer and are probably burning more calories than the rest.  Well done Mark and everyone else that put up with the weather.  I'm sure Heather will let me know how you all got on.
I think I mentioned last week how you never know that your efforts are inspiring others.  Doing 3 reps of Tinto is mind numbing and meeting the Maggie's people gave me a lift which I needed in order to stay on target in completing the task in under 3hrs 20 mins.  I did it in 3 hours 17 mins and I can honestly say that the Maggie's team got me there so thank you all.
I also know I'm making progress because not long ago running down Tinto twice had me almost unable to walk for 5 days.  This morning I ran a slow, easy 42 minutes followed by 1 hour in the gym with a big leg workout.  My legs felt good before and great afterwards so something is working!  Seeing evidence that the hard work is paying off is always a good feeling.  I'm also eating like a horse as my body is demanding more healthy food to replace the calories burned.
My mind is starting to think through the logistics of the 125 X in the Peak District.  Like all the competitors, Beth and I will be camping but we need to think through our food as it's essential we have sufficient calories to fuel our running and have food to eat during the run.  More so for her as she is doing 75km on day 1 where as day 2 is only 50km - an easier day for me on fresh legs but I'll still need food/fuel.  When I did the 125 X in Inverness my favourite food was baby potatoes coated in butter and sea salt.  Wash that down with a pork pie and that's a lot of calories.  It's also savory food to balance against the sweet gels that are necessary or the flat coke which is rocket fuel.
Having something to aim for such as a race, particularly one that requires you to dig very deep or into territory that you haven't been into before, motivates you to train hard.  Even when you are tired and hurting but that's what you need to do.  Long days back to back makes you train on tired legs and this is the secret to managing long races.  I'm started to get excited about the race but there's a lot of hard work to be done between now and then.  Bring it on and once again, thanks Maggie's, you gave me inspiration when I needed it.

31 days and counting

In 31 days I’ll be running day 2 of the 125 X Ultra England in the Peak District.  I’m only doing 50km, the fun run, on day 2 having supported my partner Beth who takes on the biggest race of her life, so far, with a 75km warm up on day 1.  As covered earlier this year as I prepared for the Scottish 125 X, how do you step up the training for an event of that distance?  Especially if your training has been set back with illness or injury.  Speak to any athlete and the most common worry is “ have I done enough training”?  Let’s not waste any nervous energy worrying about that.  It’s normal to feel nervous or have doubts before a big race.
You don’t enter long distance events without having a lot of “miles (or KMs) in your legs”.  You’ll have worked in the gym to strengthen your body, hopefully will have trained on the stair master if it’s a hilly course (which this one certainly is) or been in the mountains.  You’ll have practiced yoga to strengthen your core, stretch your tired muscles, provide greater movement and improve your breathing.  It’s not like you just rock up and pull on your trainers.  All of this preparation will also get your mindset ready for the pain you will definitely go through, and lots of it.  I welcome the pain when it arrives because it means I’m getting closer to the end.  Any other thought would be negative and my race would end soon after as you can destroy your race with negative thoughts.  To distract my mind I take in the scenery whilst thinking about others less fortunate that couldn’t take part in such an event.  It’s only when you’re injured that you appreciate what it’s like to be fit and healthy which we can take for granted.  But in 31 days I will be running 50km and my longest run so far is 17km plus I haven’t had as much time in the mountains as I would have liked.  Tinto is a poor substitute for 4-8 hours in the mountains but if due to time or weather that’s all that is available, then so be it.
But what a difference 31 days will make to me.  My running training is starting to ramp up as I’m injury free, I’ll continue with my strength work in the gym and also my yoga.  I’ve got four hard weeks ahead and I can’t wait to see the transformation because I’m building on years of this type of training.
I’ve always said having a WHY makes a difference and if you’re raising money for a charity this certainly helps.  When you’re feeling tired and sore you just need to think about all the people who have supported you in raising money for an amazing cause.  However, this year my WHY is not for the charity that is close to my heart.  It’s for me.  Missing out on Ultra Race Romania hurt almost as much as not completing it last year.  It wasn’t for the want of trying but when your stomach shuts down and can’t take on fluids or food then “the game’s a boggy” as we say in Glasgow.  I need to get another race under my belt this year otherwise only having completed one is a “poor season”.  I need to be winning again so that 50km race for me is significant and I am going to be putting in the best preparation possible in the time left.  I already have the finish line picture in my head and that will be on repeat for the next 31 days.
It’s possible because you think it is and the opposite is also true.  Mohammed Ali once said “if your goals don’t scare you then you haven’t set them high enough”.  I’m looking forward to pushing beyond my comfort zone and thank you for following me.  Knowing you will hold me accountable makes me push harder.

It's no dress rehearsal

It's no dress rehearsal.  Of course I am referring to life.  I've always known this but was reminded about it this week when I attended a funeral of a friend who died way too young at age 62.  Funerals offer you the opportunity to reflect on not only the person who has gone, but also your own life.  Rob was a fascinating character and hearing his boys relate stories about their childhood, the adventures they got up to and their father's influence on them was heart warming.  But it also brought home the message life is no dress rehearsal so make the most of each day.  Tell your loved ones that you love them and look out for your friends.  You never know what people are going through and Facebook and Instagram do not portray the real person.  Only the person or the life they want the world to see is on display.  RIP Rob.  You left behind you legacy and your kids will all do you proud.
Training never seems important when something like this happens. But life still goes on.  The planet still spins.  I've been building the running and have had no reoccurrence of the ankle or hamstring injury.  In addition I've been doing regular weight sessions and plenty of yoga.  My body shape is changing especially my legs which is encouraging but last week they suffered DOMS as walking up and running down Tinto twice took its toll.  All week I've been working them with the massage gun, stretching and yoga.  My mileage is up to 12km now and with a 50km trail race in 5 weeks time, I need to up the mileage but avoid injury.
Today I did Tinto x 2 again with Beth.  It makes such a difference having someone with you as you both push each other to get the best results.  Once again it was totally clagged in so there was no view.  The wind was howling so much than on my second descent my hat went flying off but fortunately I managed to get it before it disappeared.  Power walk up and run down. 1hr and 3 mins for the first up and down and 1 hr for the second so I was pleased with that.  No doubt my legs will be tired tomorrow as I tackle a 12km run in the morning.  On my schedule for next week are a few runs where I pick up the pace on the 2nd half of the run to introduce some speed in my legs - you can't just have one speed you run at.
I've enjoyed the superb performances in the Commonwealth Games and whether para or able bodied athletes, they have all worked hard at their training plans to get the best performance possible.  They are so inspirational but then, so are you.  Take it from me people will see you swimming, running, cycling or in the gym and think "wow, that's amazing.  I wish I could do that." Based on the comments we got on Tinto when people saw us doing the 2nd ascent you could see that they had never considered it possible.  Maybe in weeks, months or years to come they will step up their activity, get out of their comfort zone because they saw someone who inspired them.  As I listened to stories of Rob's adventures I realised the impact that someone can have on so many people without either intending to or realising it.  It's like the ripple effect after a pebble has been dropped in a pond.  It's no dress rehearsal so live your best life and look after your family and friends.

Keep the eyes on the prize

That's week 1 of training complete as I start building again.  As anyone who has suffered an injury or illness, coming back is never easy so starting slow and building up is the best advice.  This week I have ran two 6 kms, 1 x 7km, 1 x 8 km and this morning walked up Tinto twice.  I've done two gym sessions and five yoga sessions.  I'm tired but feeling good.  My fitness has a long way to come back but it will get there.  It needs to as I have a 50km trail race in 6 weeks time with plenty of ascending!
Having a race in the calendar always gives you a focus and motivation to push that bit harder.  I was struggling on my second ascent of Tinto today but realised I needed to keep going.  Beth had dropped me on the climb and I was not feeling great but I pushed through it.  On race day that will also happen so you need to replicate those conditions in training so you can be confident you can push through the barrier.
I mentioned I'd be doing yoga from my pre-hab and I have enjoyed getting back on the mat.  Even within a week I can see improvements but I did start from a low point!  I'm working on my breathing which has never been my strongest aspect but it is also improving and I hope the reduces my chances of injury.
URR starts in less than two weeks and I will be following the race with great interest sending my best wishes to the lucky athletes as they experience the adventure of a lifetime.  I may not be with them physically, that will have to wait another year, but I will be with them in spirit.  I'll let the race organiser Andrei sing 500 miles at the start line every day this time.  He's a much better singer anyway.  But joking aside, not making the race this year has been a disappointment as I had some unfinished business but everything happens for a reason and I believe that to be that I need to strengthen my weaknesses over the next 12 months.  My eyes are firmly on the prize and nothing is going to get in the way.  The countdown clock is already ticking for URR 2023. Sing along, da-da, da-da.......

1 step beyond

My apologies for the "radio silence" but I was so tired this weekend I didn't get a chance to write my blog and this week has been manic.  I'm easing my way back into training.  I'm going for prehab rather than rehab and am doing yoga 5 days a week in addition to my gym work and running.  The yoga is tough but I feel so good after it, which makes it easier to roll my mat out at 6am.
The highlight of my week however was supporting my pal Stuart Auld as he took part in the inaugural Highlander Last One Standing Event.  A 6.7km loop of Blair Castle and you have an hour to do it.  If you do it in 30 mins then you have a 30 min rest before the next loop. If you are not at the start line at the hour mark, you're disqualified and it's the last one standing that wins. 
Stuart had Beth & I supporting him, plus two excited dogs, and we headed up early to set up the gazebo, and have all the food laid out for his race plus medical kit and spare running clothes.  There were a lot of logistics involved with hours of planning.  I even took up my massage gun as I knew the pain he'd be suffering later on.
The atmosphere was amazing and the runners all had their own race strategies.  The fast runners didn't want to go too slow as they'd probably injure themselves and some runners took it really easy so they came in with 5 minutes to spare before they went out again.  But as the laps went on and the tiredness set in it became not just physical, but more of a mental race - in more ways than one.  My pal Rosie Bell was running for Team Scotland so we were able to cheer her on as well - she's an amazing runner.
Beth and I were kept busy feeding Stuart and after 5 laps he needed the massage gun on his hip flexors which were tightening up - it wouldn't be the last time he needed it and even Rosie borrowed it for her legs.  The weather turned and the rain came on just to add to the challenge.  Stuarts target was 10 laps, 67 km and he looked injured and bust on lap 10 but decided to go for 1 more lap.  Unfortunately he was timed out but still completed 11 laps.  He was totally exhausted and had never pushed himself so hard or ran so far.  But it's not just the distance.  It's the stopping and starting and now they were running with head torches on, it was raining and the midgies were out in force!
We said farewell to Rosie as she headed out for lap 12 and got Stuart down the road - he was completely out on his feet and he needed home and into his bed!  What an amazing achievement from which he can build for longer races.
Rosie completed 22 laps before her DNF - she'd been suffering from stomach problems early on and I know what that feels like.  But she'd still ran 147.4km!  We were sorry not have been there through the night as there was a real party atmosphere and it built up as the hour approached and people were just making the cut off just to be sent straight back out.  The race had started on the Saturday at 12 noon but the winner, the last one standing, completed 39 laps - that's an astonishing 261.3 km in 39 hours of stop/start running.  
This is a very different format and it was good to see it as part of a support team.  The mental strength you need for this event is off the chart and I'd love to do one, but earlier in the season as it's too close to URR 2023.  It's defiantly 1 step beyond any race I've ever seen or been in before and if I remember rightly, it was Madness that sang that song!  Quite appropriate really. 
Back home and running 5km every other day and my pace is coming back and no ankle issues.  I'll build the distance back slowly and continue with the strength work to protect my body from the punishment of the running.  Hopefully I'll get into the mountains this week and report back to you on Sunday.  Thank you all for your continued support.  It means everything to me to know you're behind me.

Week 1

Week 1 I hear you say?  What is that all about?  It's my reset of my mindset.  Having pulled out of the Ultra Race Romania in August I have to start all over again so that I will be at the start line in 2023.  I could have sat in my "puddle" taken weeks off training as it's approximately 55 weeks away, but it will come around quick enough, as it did this year.  In addition I have a race to prepare for in September and I need to get my fitness back and lots of miles under my belt!
First of all I needed to get a diagnosis on my ankle.  During the week it had remained swollen and spent my time in the gym or doing yoga while trying to keep the weight off my feet.  I met with my physio John who diagnosed an injury to my Superior extensor retinaculum - the band that goes across your ankle holding the 3 tendons in place.  The good news is he expects me to be able to run in a week and that I can continue with walking and even walking up a hill, but no running.  Ice, Ibuprofen gel and using my massage gun regularly will help the recovery.  Some yoga but no stretching of the ankle or it could get angry!
On Saturday I put it to the test and went for a 10km walk.  No pain although some puffiness around the ankle when I'd finished.  I then did a yoga session afterwards but I didn't have any ice so I used my bottle of Peroni to cool it down while I sipped the contents along with my food - liquid carbs!
Having passed the test I got up early today and climbed Tinto.  It has a path all the way to the top and I had no pain or puffiness afterwards which is really positive.  I was tempted to run down from the summit but stuck to the instructions I'd been given by my coach and physio.  I also followed this with a yoga session.  Yoga is going to play an important part in my recovery and also in my preparation for 2023.  I've come to the conclusion I need to spend more time in "prehab" than "rehab".  Yoga worked for me when I prepared for Marathon des Sables in 2013 so I aim to repeat that approach.
We take our fitness for granted until we get an injury or feel unwell.  A number of my friends in the triathlon club have been affected recently with Covid and are slowly recovering, trying to avoid any long term effects.  They might be struggling with very short runs of say 5km but at this moment of time, I'd be delighted to run 5km.  We just need to be patient, as I discovered this morning going up Tinto.  My heart rate was higher than normal and I felt I was working hard. 6 weeks ago I went up and down Tinto 4 times but today I certainly couldn't have done it twice.  How quickly your fitness goes.  But it's only week 1 and I will stick with my schedule to deliver me to the various start lines I will have over the next 55 weeks.  Thanks to all my friends for their continued support and my "my medical team" for keeping me going.

Bouncing back

You may have noticed I've been missing in action?  Apologies the last few weeks have been very challenging.  In my last post I mentioned about avoiding injury well......no sooner said than my niggling hammy stopped me from running.  My wonderful chiropractor Gill got to the route of the problem.  It was my sacrum that was causing the problem so once that was sorted the hammy eased up but obviously there was some damaged caused which my sports therapist Pamela set about sorting.  
My training was altered to avoid running and I was enjoying the gym, the elliptical machine and the stair master but for whatever reason I developed shin splints and tendonitis in the ankle.  These were being treated and I had my fingers crossed but on Friday came to the very difficult decision to withdraw from Ultra Race Romania.  The hammy was 95%, shin splints more or less gone but the tendonitis meant my ankle was badly swollen which would have meant another week or two with no running.  This would have left 3 weeks before the race and I haven't been in the mountains doing long back to back days with a weighted rucksack.  If I'd rocked up to URR I wouldn't have lasted the first day as it's so tough.
I've made a few tough decisions in my journey from my first sprint triathlon in 2008 to URR 2021 when I withdrew on medical grounds and it's never easy.  But I've never regretted them because this is meant to be fun and causing damage to your body that could affect you for the rest of your life isn't sensible.
The challenge is how do you respond to them.  When I had my first DNF in a 70.3 Ironman due to cramping up I took up yoga and the following year did Marathon des Sables with no cramp or muscle injuries.  So how do I respond to this latest challenge?
My training for URR 2023 started the following day - I got into the swimming pool to continue with my aqua jogging.  The theory being you are working your legs like running without the impact.  I've been doing it for over a week now but again my ankle swelled up which only confirms there is no way I could start the race.  Within an hour I'd contacted my coach and other than some light stretching and upper body work, I'm taking a rest.  I'm also booked in to see a specialist about my ankle - got to get this sorted so I can get back to training as there's just over a year to my "A Race" - URR 2023.
The organiser of the race Andrei has been very supportive and I am going to follow the race ever day and cheer on the runners who are in for the experience of a lifetime.  If I could offer them any advice before they turn up it would be to get long back to back days in on the mountains.  If that's not an option get on the stair master with a weighted ruck sack.  Get the ruck sack weight down to a minimum for the race and test your food before turning up - it's too late when you are in the camp and you don't like your food!
Please start slow, this is a multi-day event, not a sprint.  Your position on day 1/2/3 doesn't matter if you don't make day 4 because your done in.  Be patient, take in the scenery and if there was one extra piece of equipment I'd carry it would be "bear bells".  Let their merry jingling keep the bears away.  Come with robust shoes and please bring poles - they are essential and bits of wood from the forest will only give you blisters.
To all who are fortunate enough to be at the start line, this is like no other adventure you have ever been on.  It's as tough as hell but well worth the pain.  I won't be with you physically but will be in spirit.  I'll leave it to Andrei to sing 500 miles at the start of every day - he's a talented singer so that's a bonus!
I'll come bouncing back and will be stronger for it.  Things happen for a reason which I have mentioned before but sometimes you don't know what that reason is at the time.  I hope you continue to follow me through rehab and see how I adopt my training over the coming months.  I'll finish with a Chinese definition of success; success is falling down 7 times and getting up 8.  Thanks for your support.

Blown over

This was a mixed week of different types of training, taking my hamstring into account, and treatment from my sports therapist and my chiropractor.  Therefore I was back in the gym on the elliptical machine and the stair master to get a workout without loading my hammy.  Boy oh boy are those machines boring!
On Tuesday my sports therapist went to work on my hammy.  She was concerned about the tightness of the muscles and did her best" cleaning out" the hammy.  But she wasn't convinced it had worked and I was sure there was an alignment problem which is why I was seeing the chiropractor.  Turned out I was right and my sacrum was causing all the tension. Gill gave it a good "seeing to" (technical term!) and I walked out with my hammy happy.
The following day I ran 10km and had no hammy issues so back into the mountains on the weekend.
I headed off on my own for Ben More.  It has exceptionally steep elevation and a decent path almost to the top.  I'm also familiar with it although my last two visits have been in cloud base.  I checked the weather forecast and got different results so decided to go up early and take my chances.  As I left the car the rain started.  It was advertised as showers.  Well this one lasted for over an hour and the wind was so strong the rain drops felt like hailstones.  Three times before I have climbed this mountain with the goal being to go on and climb the one next to it but I've been defeated by the weather. 
When I got to 100 feet below the summit the wind was so strong I took my glasses off as I felt they might blow off.  Then a gust came through and knocked me off my feet.  I was lying on the path gripping onto the grass trying to work out what had just happened.  It was now completely clagged in and although I knew the route to the top, the path becomes less defined and you are more exposed to the elements.  I was also the first climber up the hill so I didn't know when someone else would come through.  I made my mind up to come down without summiting which was obviously a disappointment as I was meant to be out for 6 hours.  When I turned to come back down the wind was even stronger and was now pushing me down the mountain.  The big stones that make up the path were wet which on the way up was fine, but now so nice on the way down.  I wanted off this mountain quickly but had to be very careful with my footing while the wind kept pushing me down.
I had lost all feeling in the fingers in my left hand despite wearing gloves and a water proof mitten.  Fortunately I had a hat to keep my head warm with the rain smacking me in the face.  I warned the climbers behind me and some took my advice and others went on. Total time 1hr 47 mins.
When I got back to the car the sun had come out, typical.  However the trees at road level we swaying wildly with the wind so at the top of the mountain it would have been dangerous.  Sometimes you need to take these decisions even if it goes against your training plan.  To make up for the lack of climbing I went to the gym and did a long elliptical and stair master session followed by a leg session.
Today, Sunday, I was short of time with it being Father's Day and we had plans.  So I headed out early to Tinto and power walked up and ran down the hill 3 times taking 3hrs 30 mins - with a 6km weighted rucksack.  Because you repeat the hill you pass the same people a number of times and the comments they make are encouraging from; didn't you pass us before?  How many times are you doing it?  On one occasion I said 3 and the woman said you mean this week! What age are you? One young guy shouted out "are you some kind of ironman?"  These comments are all very encouraging and while repeating the climb 3 times seems impossible to some people, the fact that most of them are out and about and eventually getting to the top is a great achievement for them and I salute them all.  I also thank them for the comments because it does give you a lift.  One elderly gentleman about 70 said to me, son I'd love to have your battery.  He's doing bloody well at his age and was faster than the youngsters.  When I told him that it made him smile!
Now the hammy/sacrum is sorted it's business as usual although I've lost some vital training time.  I'll meet with my coach soon as she'll be busy adjusting the schedule.  I just need to keep injury free, get plenty of time in the mountains with my weighted rucksack, get stronger in the gym and my heat chamber work should be starting soon.  It's an exciting time ahead and all because I have a race booked in the calendar that I have unfinished business with.  Bring it on.

Things happen for a reason

I'm not a believer in coincidences.  Things happen for a reason.  I've been struggling this week with my hamstring injury which is a hang over from the Ultra X 125.  Every time I try and run on it it starts to hurt and I back off before doing anymore damage.
This weekend was meant to be two long back to back days in the mountains but with my hammy and a terrible weather forecast on Saturday, I decided to find a lower route which would be safer as I'd be solo and it wouldn't put too much strain on my hammy.
Michael Martin suggested I go east where at least it would be dry so I headed to the Pentland hills where I'd been before and with the aid of a new app, I had a 21 km route market out.  The route started with a road and after 1km my hammy was hurting and I was restricting the length of my stride, not a good start.  Then I realised I was wearing road shoes not trail shoes so depending on the terrain, I may have an issue. It turned out I had picked the wrong route on the app and it was a route that walked through the mountains, not over the mountains.  This was good for two reasons; 1 - I was in road shoes; 2 - my hammy would not have enjoyed the descent.  How fortunate was I?
The route I selected turned out to be excellent if I wanted to run so I'll definitely come back and run this route in the future.  However it gave me a good workout as I power walked it and am sure my hammy was grateful for the break.  Things happen for a reason.
I'll be spending a lot of time on the eliptical trainer and the stair master while building my upper body strength in the gym in the coming weeks while my medical team sort my hammy.  Today I did 20 mins on each and 20 mins on the weights and felt like I'd worked hard at the end.
It's always the biggest challenge in preparing for a race, staying injury free, so you can stick to your training plan.  So my coach is making adjustments to the training plan to optimise the 59 days remaining before the race.
You have to take the positive out of every set back and whilst I may not get the miles of running that was planned, I can spend more time in the gym getting my body ready for the challenge of a 7 day race carrying 10 kilo's on my back.  The mountain power walking is essential as the terrain and gradient in Romania dictates that it's almost impossible to run up the hills.

How time flies

Ultra Race Romania 2021 doesn't seem that long ago.  The disappointment of not finishing the race hurt, it still does, but it also made me more determined to come back stronger.  My progress on the physical strength front has been hampered by numerous injuries, neck, shoulder, elbow, calf & hammy but I still going.  There's 66 days till the race and I really need to get stronger.  Today was my first day running with a weighted rucksack (5 kg).  That was after a tough day in the mountains yesterday. 4.5 hours and the conditions were hot, not a cloud in the sky - beautiful.  So beautiful I took time to take pictures, broadcast a couple of FB live videos and even just lie down and listen to..............nothing.  A very different experience from the week before in the Lake District which was beautiful but not my idea of fun with queue's of people walking up the mountain.
But with 66 days to go, every training session is important as I build my strength enabling me to carry my rucksack which will weigh around 10kg.  I will also be preparing the logistics.  My equipment, my food and try desperately to get the weight down from last years 12.5kg which was too heavy.
I'm also preparing my feet which could make or break your race - top tip coming up for anyone running a multi staged ultra race.  My foot preparation is making sure I file off the hard skin that has built up as my runs get longer.  Then I apply Eucerine to my feet before I go to bed.  This cream has 10% Urea and this is the secret ingredient in my opinion to smooth, waxy skin which is less likely to crack and blister.  You should do this all the time but if you haven't started then do so straight away so your feet are in the best shape possible for the race.
I should also be starting my heat chamber training soon so the university can work out my sweat rate and therefore how I should hydrate which the professor thinks was the problem that caused my stomach to shut down last year.
There's a lot of hard work ahead  but I'm looking forward to it.  This is what pushes me beyond my comfort zone.  Yesterday was ok in the mountains but there was an 11 km run out from the mountain and I kept my focus on my pace and ignored the heat.  When I finished I ran straight into the loch fully clothed to cool down.  It was refreshing and I stayed in the water to cool my legs down.  I remember doing the same in Romania on the first two days and it felt fantastic.  Today I ran 17km with tired legs but added the 5km rucksack which was a shock to my system.  The hills took on a whole new challenge and in the 66 days remaining, I have to double the weight.  Fortunately my running partners Beth & Stu were happy with a slower pace today to accommodate me and motivated me to keep going.  I had to stop less than 2km from the finish to take a gel as I was running on empty and wouldn't have made the finish without more fuel.
When I got home I had a massive healthy lunch which is what my body craved.  That was 2 hours ago and I'm hungry again.  So I'll finish by saying what a wonderful weekend of running in the best weather this year.  My dodgy hammy was sorted by my "medical team" and taking it easy during the week.  But I'm now back on it.  In no time I'll be packing my bag for Romania but in the meantime, I'm away to raid the fridge, again!

New horizons

It's been a short week having returned from Madrid on Monday but I managed a few runs to set me up for a long weekend in the mountains, or at least that was the plan.  I headed off into unchartered territory and instead of going north I went south, to the stunning Lake District.  On Friday I only needed to do a 6km run but managed to tweak my left hammy so after 3km it became a walk. It was in the same spot as when I ran the Ultra 125 X in Inverness but it hadn't given me any warning that it was still a problem.
As a result on Saturday I walked up Helvellyn and there were fantastic opportunities to run along the top and the descent would have been amazing.  But the hammy meant that wasn't possible.  What surprised me was there must have been over 100 people on the trail or the top of the mountain. The path up was good however in order to do a circular route you do have to do some technical scrambling.  This was probably the hardest scrambling I had done and I really had to put on my "big boy pants" as I do not have a head for heights and there were some precarious drops.
At one stage I was trying to find the best route and turned round only to find 10 people following me.  The blind leading the blind and I had a choice of two scary scrambles down the rocks and had to reverse back up the first one as I couldn't see how to get down.  
But when I reached the top you could have ran for miles across the tops of the mountains and I'd like to go back to see much more of the area.  The descent was equally fraught with scrambling but I come away more confident and perhaps might now try to tackle "threading the needle" on Ben Arthur (aka The Cobbler) with an experienced climber to assist.  According to an experienced climber the scrambling on Helvellyn was much harder than threading the needle so may be this summer I will.
Today I headed for another mountain to walk and I'm sure this will surprise you but I got lost.  Instead I ended up doing a forest walk and it was beautiful.  I think it was probably better for my hammy.  I ran the first few minutes but the pain was there so I settled for the walk.
The one downside of the Lake District is the number of people who are there which leads to very few parking places and slow traffic.  But it's so beautiful it really made for a memorable weekend.  I'll be back to continue expanding new horizons but next time will be better prepared with GPX files on my watch and OS maps.  It was exciting delving into the unknown but next time I will have researched the routes more thoroughly.  I can hear Michael Martin laughing already!  Finger crossed my amazing sports therapist Pamela will sort my hammy tomorrow as I can't afford time out with Romania only 73 days away!  A lot of work to be done on the mounts, in the gym and the heat chamber before then!

Heat training (sort of!)

I'm back on it but as I was away in Saville for the football followed by a trip to Madrid, I had to carefully plan my running.  100,000 Rangers supporters landed in Saville for a party and unfortunately we didn't get the result we wanted.  However despite a long day with a few libations along the way (!!) I was up the next morning for a 10k run.  I can't let the training slip and must keep my "eyes on the prize" no matter what challenges get in the way.
Madrid was hot, very hot but I managed 4 runs.  Nothing over 12 km but the heat had to be taken into account.  In Romania last year it was 35 degrees which was similar to one day in Madrid but I wasn't carrying a 12kg backpack and trying to run 250 km in a week up mountains.  So it was good to "suffer" in the heat as a reminder of what lies ahead.
But I'm feeling in a good place with all the hard work that's been done to date and the 125k Ultra two weeks ago was a confidence booster as I had to dig deep mentally to push through the pain barrier and keep going to the end.  Anyone with a desire to complete a multi staged ultra like MdS or URR should test themselves out on a 125km ultra over 2 days.  It give you a good insight as to the challenges you will face.
My coach has told me the mountain training will start again on Saturday and I can't wait to get back.  The scenery, the solitude and the silence of the mountains is sublime.  I'll also be doing back to back long days in the coming weeks and months, getting used to waking up with a days tough running in my legs and then repeating it.  That's what will get me ready for Romania plus I will be starting to run with a weighted backpack.  Scotland might not offer me the heat training but it got everything else I need.  Before 11th August (URR) I will source a training camp in the mountains abroad where I can be guaranteed the heat plus of course I have my heat chamber work with the UWS to look forward to.  Working towards challenging goals requires a well constructed plan where you stick to it and never lose focus on the prize and of course in the end the most important question is "how bad do you want it?"

Emotional roller coaster

Peaking for races requires meticulous planning in the months leading up to the event and my coach Genevieve got my training spot on.  She delivered me to the start line in a great physical and mental shape and as the balance for success in long distance events in 60% mental, in my opinion, you need to train to handle the emotional roller coaster you are on during the event but also be aware of the "post race blues" that can affect you after the high.  I remember in my 125 km race last weekend feeling low with 7km to go.  It was a drag, literally I was dragging my arse up a 3.8km road up the hill, and my blisters were hurting.  With 6km to go I took a gel as it was obvious I was "running on fumes" and was going to "bonk".  I forced the gel down, I almost threw it back up, and my energy level recovered. As I reported last week, coming through the steep descent through the forest was tough but hearing the crowd welcome in the runners 1.5km away spurred me on and when I entered the finishing 300m in the field, all pain evaporated as I heard the crowd cheer me on and completed my fastest km of the whole 125km!
I lost 3kg during the race and had burned 10,000 calories in 2 days.  When I got to look at my blisters they were bad and were going to take some time to recover.  As a result I didn't run until Sunday.  I took the time to rest, eat and sleep after all my body was fatigued and before I start my next block of training for Romania on 11 August, I needed to recover.
I have been eating for Britain!  2 breakfasts, big lunches and dinners with snacks in between.  My body was craving food and I dutifully obliged.  I also enjoyed a few beers and glasses of wine!
Yesterday I headed out for an hours walk as my legs were desperate to get going.  This was my way of testing them to see how they were.  I then asked my coach if I could run today and was delighted when she said to head out for a 10km run but not to make it a one pace run.  I was so excited when I woke up and headed out to an area which is reasonably flat.  To describe a run is sublime may seem strange as I ran round boring roads in a new town but just the feeling of motion in my legs again and enjoying the birds singing made me extatically happy.  It was a grey day with light rain at the end but nothing could shake how wonderful it was to be back running.  I even managed a negative split and it was a pacey run.  Afterwards I rewarded myself with coffee and cake before heading home for a protein drink and lunch.
I have two main messages today: the first is the importance of managing your emotions before, during and after a race as it is like being on a roller coaster.  I haven't suffered post race blues but I believe that's because I am focused on my "A race" in August.  If that wasn't in the diary then I'd probably now feel low.  The second is your recovery.  Take the time to let your body recover before you get back to training.  This means you will come back stronger and have less chance of injury.  Rest, eat, sleep and recover - you deserve the break.  Finally good luck to Wilson Kane in Ironman 70.3 Marbella next Sunday -  go smash it mate your training has been amazing!
 

Ultra X 125 Scotland

And so it is over.  Months of meticulous planning, a training schedule that took me from 5km to the start line of a 125km race, weekends in the mountains in all kinds of weather and a lot of time and money spent on keeping my body going through Pamela my sports therapist, Gill my chiropractor and Rhondda my masseuse (my medical team).  
Last week I was complaining about niggles.  To be more accurate, golfers elbow, lack of mobility in my shoulder and neck, tight hammy and foot and calf pain.  But my "medical team" came to the rescue and made sure I was standing at the start line ready to go on Saturday morning at 7am.  A thought that had crossed my mind a few weeks ago having done 35km in the mountains was how would I feel knowing I had another 40km to go that day followed by another 50km the next day?  It's not something I wanted to dwell on as it could have a negative affect on my outlook on the race.  I came to the conclusion that the 35km I'd just done was all about the elevation in the 4 Munros I'd just tackled and the time on my feet - end of discussion, with myself!
Before getting to the start line I had picked my Canadian friends Mike & Kristine up from Inverness Airport.  I was dressed in my finest kilt and ready to promote Scotland but the look on Kristine's face when she saw me suggested it was either a fashion gaff, or that her luggage with some race kit hadn't turned up.  It was the latter.  Thanks KLM you are consistent!  It happened to me in Romania (KLM) and it's not a good start to a race.  Poor Kristine wasn't in a good place mentally with the stress but we managed to get her kit (thanks Roddy Riddle for your assistance) and food with the exception of poles so she was good to go.  Except in the morning of the race she took the wrong medication which could have been a major problem so another fraught few hours.  I only mention this because you can lose a race before you start it if you have negative thoughts draining your energy as you wait for the start.  It plays on your mind constantly and even standing next to someone who is going through this, is draining.  Mike and I both had a decision to make.  Do we run with Kristine and make sure she is OK or run our own races?  Mike was always going to go for it and I had intended to run with Kristine but I knew she had some injuries and I might have to leave her.  She a very experienced runner so "knows the score".  As the doctor had given her the OK, Mike & I ran our own race.
I marvel at how the mind works.  One day you think a 20km training run is long and then I'm standing ready to run75km followed by 50km!  The way I approach it is only focus on the next check point so you're looking at 10-16km max.  I had recced the start of the race so was comfortable with my pace knowing what lay ahead, or at least I thought I did.  After a big climb we hit the BOG!  It must have taken over 40 mins to navigate through the peat bog and it was very tiring and wet.  Thanks goodness I had the GPX map on my watch as you couldn't see the flags that were there to direct you.  I think I've finally worked out the functionality of my Garmin and I'm so in love with it.  
While the route is pretty, when you get on top of the mountain and can look up and down the length of Loch Ness, that takes all the pain away.  By this time I'd hooked up with a bubbly 1st time ultra runner Chloe McNiven.  We had similar interests about positivity and we kept each other going when in truth, we were hurting.  She'd injured her ankle and the back of my left knee was tightening up and causing me concern.  But if you can chat away it's amazing what you learn and also the distance melts away.  In the end we both needed a quick massage with 10km to go and then hunted down the runners that had passed us while we were getting treated.  Chloe had friends supporting her and in the last kilometer sprinted away as she was high as a kite and couldn't contain her energy.  That's the great thing about Ultra's - the interesting people you meet.  I came across the line in 10hrs 39 mins.  Mike had smashed the course and was 4th while Kristin, without poles, had done amazingly well.
During the day I'd had 7 gels, 2 mini pork pies, 2 energy bars and 3 boiled potatoes in butter and rock salt.  I had one 500ml bottle which always had water in it, another with water and electrolytes (zero) and my emergency bottle of Coke - rocket flue!  It's worth the weight.  It's a balance of replacing some of the calories, you can't replace them all, and making sure your stomach doesn't get upset.  Hydrating is essential and I never got caught out like a number of runners who ran out of water.  There weren't many streams to drink from if stuck and the weather was warm so your sweat rate was high. 
Back at the campsite I wasn't looking forward to my freeze dried dinner but had spotted a fish and chip shop on the way into Fort Augustus so I headed out to replace some of the 6,000 calories I had burned.  It was delicious.  Once of our tent companions had a massage gun so I treated my legs before bed and in the morning which was a real bonus.  A very cold night in a tent meant a broken sleep but when I woke up I felt refreshed.  Some freeze dried porridge followed by the all important poo, and I was good to go. 
Everyone around me was saying the same thing; ONLY 50km to go!  Again, amazing how the mind of an ultra runner works.  Chloe joined me at the start line but on the second downhill her ankle was holding her back so we parted company.  I spent the majority of the race on my own although I was overtaking then being overtaken by the same people so we had some chat along the way.  What keeps you going are the volunteers who cheer you into the check points.  It's so uplifting and you float out of the aid stations full of hope - thank you.  I was comfortable on the hills, was cautious on the downhills because of my continuing tightness at the back of my knee but the long flat tarmac sections were hard. I knew I had blistered toes but there was little point in stopping to treat them so I just tried to block out the pain but thinking about my "dot watchers".  Towards the end there was a 3.8km tarmac road that just kept going up.  Where it flattened out I'd try and run, very slowly by now, but on the uphill I just walked.  This is where your motivation and positive mind set comes in.  I think about my friends that I have trained with to get to the start line.  I know they will be thinking of me and probably watching my painfully slow dot moving along on their smart phone.  I know they will be willing me on and I don't want to let them down so I push through the pain because after all, it's only temporary.  I didn't have any dark moments during the race but the slog before the last summit was tough.  At the last checkpoint they told us not to follow the GPX map and follow the signs which was slightly disconcerting as my GPX map had done me well.  When we diverted off course the route was a steep downhill narrow and twisting trail.  I had to focus really hard as my legs were tired and I didn't want to fall.  I'd seen enough runners walking backwards and sideways down the hill as their quads had gone, so was taking it easy because of the tightness in my left hammy.  Half way down the hill I could hear the crowd cheering in the runners - it was such a lift to know the end was close.
When I got down to the road I could hear the crowd and saw a runner 100 yards ahead of me, I'm having him was my immediate thought and I began chasing him down with 1km to go.  There was a sign, "Runners Crossing" but unlike the others in the race, the crossing was about 100 yards further on - what a kick in the nuts that felt like.  As I crossed the road into the finishing field I overtook my "prey" and probably ran the fastest 300 yards of the race.  They sent us all the way round the field and I could hear the cheers from the crowd as they could tell I wanted to finish ahead of the other guy.  There was a "hill" in the field of at least......5ft but it wasn't welcome at this stage.  I turned into the final straight, I had a surge of energy and was celebrating with the crowd and my finish picture makes me look like a mad man.  I crossed the line and lay down on the ground before receiving my well earned winner medal.  I had given everything, including a further 4,000 calories, and now wanted to curl up in a ball and rest. 
Mission accomplished and I have to thank my coach Genevieve who once again against all the odds with my injuries, work and family life gets me to the start line in great condition.
Mike came in 3rd overall which was an unbelievable result.  Kristine came in 1st V50 female which is even more impressive when you understand the challenges she had face.  I came in 22nd overall and 1st V50 so was very pleased with the result.  We went out and celebrated with a memorable meal where we stuffed our faces and I introduced them to whisky!
Thank you to everyone who has supported me to the race, who sent encouraging messages, who dot watched and cheered me across the line.  Thanks to my family and wife for putting up with my absence while I was training in the mountains.  Ultra Race Romania is on 11th August so after a short recovery I'll be back at it so your continued support is always welcome.
This race was tough but I suffered no DOMS as a result of the training regime.  It was more a mental challenge and I feel it has set me up for Romania and that possibly I am getting the hang of how to manage ultra events.  The running is one thing but the hydration, eating, race management, sleeping in tents, eating freeze dried food are all part of the race as fail on one of those and you're finished.  It was a great event made even more special by having my friends Mike & Kristine there plus the new friends I made on the trails.  It was so good to see such a young field of runners and even Chloe, at 32 taking on her first ultra (125km FFS!) and finished it despite her painful injury.  Truly inspirational.  Ultra runners rock!

Tapering tandrums

This time next week I'll be on the 2nd and final day of my 125km ultra, hopefully.  I'm so glad I had the long weekend of training last weekend as it allowed my tapering to start but as anyone knows who has tapered before a race, strange things can happen during this period.
To set the scene it wasn't a normal week.  4 days and 3 nights in London meant no gym work, other than working out every day in my room, and a couple of runs.  I love running round London very early in the morning so that you see the sunrise over the iconic buildings while running beside the Thames.  I have stopped taking my phone with me as I'd be stopping at every other corner to take a picture.  I'm happy that the "pictures and memories" are inside my head and that I'm out to run, not see the sights!
But London is flat so my second run was out from Trafalgar Square to Regents Park and then to Primrose Hill.  The only hill in London, no kidding.  It doesn't look much and I ran up it a few times but this wasn't meant to be a hill rep day for me.  I marveled at the runners who were on hill reps and it certainly looked a tough work out.  I enjoyed all the parks and got back to my apartment feeling amazing having had the best start to my day possible.  I was primed and ready for my 8.30 breakfast meeting!
The downside of London which I won't forget again, is walking in business shoes causes me problems - I should have walked in my running shoes.  When I got home my foot started to play up and yesterdays run was cut very short due to pains in my hammy.  My hammy has been tight for over a week but I have my "medical team" lined up for next week to prepare me for my race.  Fingers crossed as 125km will put a strain on the hammy.
This is typical for pre-race week, tapering always causes niggles to appear so I am not going to over think it.  Plenty of rest, stretching, hydration and feeding for the next week.  My friends Kristine & Mike from Canada will be racing with me and one of the best aspects of ultra's is the people you meet along the way who become lifetime friends.  Ultra runners are definitely very special people who run in very cool places (some of them also hot!).  Enjoy your bank holiday weekend.