Double shift

Last week was a light weeks training, apart from this weekend.  The reason was that I was attending a wedding in Marrakesh,with my wife, of a good friend.  Sometimes life takes over, which isn't a bad thing, and with my coach we had known about this for some time so planned accordingly.  While it was scheduled as an easy week, Monday was spent travelling all day as we had a couple of flights. That was tiring but the following day I was up at 6.30am and out for a 1 hour run before it got too hot.  It was hot enough but my focus was on trying not to go over on my ankle ofn the rubble that was meant to be the footpath or wiped out by the moped riders who had "livestock" on their back/saddle and were texting on their phone at the same time!
Tuesday was the wedding which was amazing.  Plenty of fizz and we called it a night at 12.30 having danced the night away - should have been wearing my Garmin and I could have claimed it was training.  Wednesday continued the celebrations and Thursday we left the hotel at 7am and got home at 12.30am on Friday - knackered.  I had a 40 minute recovery run on Friday in Z1 & Z2 which felt like a gentle massage but this was the "calm before the storm".
I had to run 38km on Saturday and had nobody interested in joining me.  But I got a last minute offer from a real ultra nutter, Craig Hamilton and Donald MacLean.  They had a 38km planned for me but what I didn't realise was that after 11km we headed off-road to a very tough 16km route with some very big climbs.  I don't like, although know it's good for me, this track due to the big climbs but we walked some of the hills which is what you do in ultras.  The terrain was perfect as it will be similar to the Great Glen Ultra.  On the way back the heavens opened so I got to test my running gear in monsoon conditions - important to know there isn't any chaffing when running in wet shorts.  In total it was 39km and I spent the rest of the day eating like a horse and resting.  I'd lost over 4 lbs in weight and burned 2,700 calories.  But this was a double shift and the real test was Sunday - running on tired legs.
Having almost run a marathon, when I woke up on Sunday I felt reasonably good but I had a wee niggle behind my right knee coming off the calf.  I took precautions with extra mineral hydration before I went out and compression socks to help support my calf.  My trusty running mate Stuart joined me and the start of the 29km run involves a hill - calf felt tight and legs were tired.  In fact the first 41 minutes are uphill so it's a tough start.  After that I settled into a good rhythm walking the occasional hill and hydrating and eating at the same time - good practise.
It didn't help that I took the wrong road which added another 3km onto our route but we just had to get on with it.  We finished strong with the last 3km getting faster.
As soon as we stopped I could feel the stiffness setting in so hydration and protein drink were consumed followed by a bath and food.  The rest of the day will be rest and recovery but I'm pleased with my stats over the weekend.  Tomorrow is a rest day before it all starts again.  It's amazing what your body can do when you train it, and your mind, properly.  Double shifts do have benefits.

7 Ps - lost in Glen Tilt

How can you get lost in a glen someone said.  Well more of that later but believe me you can.
After the previous weeks hard running at the weekend I was given two days off and that recovery was exactly what I needed.  My quads were tired and a massage from the wonderful Sam Williams got them sorted.  But that wee rest meant I ran the next 5 days in a row with the big back to back runs at the weekend.
That brings me to getting lost in a glen! A pal had sent me a potentially 5 hour hill walk which looked good for the Saturday.  Unfortunately I didn't spend time studying the map until we were almost there.  Stuart & I ended up a dirt track at a farm with no clue where we were in relation to the map which we couldn't view properly as we had no signal.  I had an idea this might happen and taken a picture of the map but that was useless.  Fortunately we bumped into a guy who was heading off to the "orienteering championships".  He looked at my picture and led us to a parking spot and pointed us in the right direction - or so we thought!  Hope he got on ok in his event, if he ever reached it!
The scenery was beautiful and we aimed for the biggest hill around.  We'd been told there was a track right to the top which I'm sure is true but not if you're in the wrong bloody glen!  I'm sure I could hear the banjo's playing as we approached a house in the middle of nowhere and asked directions.  There was no way we could make it over to the right glen in the time we had so we decided to make the best of it and do an out and back instead.  The terrain was perfect practise for my ultra so I decided just to enjoy it.  The heat was extremely warm and water supplies were getting low but we had this wonderful flowing river beside us.  We took a break at half way and refilled our bottles from the river.  On the way back we had 8 km to go and I decided we should cool down so we stood up to our thighs in the river - sheer bliss.  The only thing missing was a cold beer.  After that chill out my feet felt brand new and the rest of the run was easy - 28km done.
The following day I had a 2 hour pacy run which I new I'd be doing on my own.  I wasn't looking forward to it but plugged the earphones in and headed out.  As often happens, the sessions you aren't looking forward to are usually the best and I smashed the pace over 22.5km in 1hr 57.
According to my amazing coach Genevieve it's all going to plan.  I'm getting fitter and stronger - the stats confirm it.  We went over the plan for the next 6 weeks so that I have a good idea of what lies ahead and can plan my diary around it.  Next weekend is going to be the peak of my distance running with 38km on Saturday followed by 26km on Sunday.  It's also at a reasonable pace so it won't be a "walk in the park".  This week is an easier week as I rest and get ready for the weekend with a reduced training schedule.
Getting lost in some ways was liberating as it seemed like an adventure but it won't happen again as I remember my 7 Ps (piss poor preparation precipitates piss poor performance).  Hopefully on Sunday night I'll have the energy to write my blog!

Mental running

The weeks seem to be flying in and this week I had 2 days off during the week - luxury.   This was much appreciated by my body and helped as I visited the physio and had my calf taped up.  That was after an hour of eye watering massage on my calf.  I've got other appointments booked to make sure my calf behaves to help stabilise my foot which was sore after this weekends efforts.
Yesterday I headed up to the Arrochar Alps with Stuart and we tackle 3 mountains including the Cobbler.  At the top of the mountain there is a stack - in the stack is a hole called the "eye of the needle".  You have to climb through this onto a ledge and work your way around the stack and climb up on top.  There is a sheer drop of I'd guess at least 1,000 ft but I didn't have the bottle to do it.  Maybe one day. We then headed off to conquer another couple of summits.  From the top of the last summit to the carpark at the bottom was a 55 minute downhill run.  Tricky conditions and every footstep was a potential ankle break so I had to be careful, especially with an unstable foot.  No running poles to help steady me as the race doesn't allow them and I have to practise without them.
As we headed down the trail at pace some of the walkers passed comments such as "respect" and "well done" but the best was "you boys are mental" - said in a positive way of course.
So we are mental runners but that really isn't news when I consider what we put ourselves through.  It was 4 hours of hard work and as I was only meant to do 3 and it should have been on the Sunday but I switched sessions due to the weather forecast.
Having completed such a hard session I knew my schedule was to run fast for an hour but hoped my coach would change that to a recovery run.  To my surprise this morning, she'd switched it to 2 hour run!  This was a test of my resolve.  I had to immediately reset my goal for the session.
As I was running alone I plugged in some music to keep me company.  I knew my quads would be complaining and hoped I'd make it round without too much discomfort.  I ran 22km on feel, rather than pace or heart rate, and felt strong.  My Garmin told me that I'd completed my fastest half marathon this year in I hr 54 min, despite having shredded quads!  Result.
The back to back long runs are essential to building the strength, both physical and mental, and it just shows that if I "dial in the mileage" to my head my body will deliver.  A big 7 weeks of training to go but this weekend was definitely some mental running!

Bring on the blue bells

This is my favourite time of the year, when the blue bells come out.  Yesterday was my first run at Chatelherault with them in full bloom and what a sight it was.  It was extra special because for the last two years I have been injured at this stage and didn't get to see them.  Being able to enjoy some sun on my back while running through the forest admiring the blue bells and listening to the birds definitely makes me faster.  It's not all about blood, sweat and tears you know!
On Thursday I also had the pleasure in running in Sutton Coldfield.  I arrived at midnight at my hotel but was up and running at 6am before my meeting and then straight back to the airport so I made sure I savoured every minute of it.  Even at that time in the morning it was shorts and a tee shirt and by the end of the run I was soaked with sweat.  Beautiful countryside and a nice hilly route to make me work hard but it really set me up for the day.
This weekend has involved two back to back runs at Chatelherault and yesterday my pal Johnny joined me for the 2nd and 3rd lap.  What a difference having company makes and we held a good pace all the way round without my heart rate going too high - shows the training is paying off.  Today I was out for two laps and Jack kept me company for the first - probably my fastest lap which meant I had to dig deep in the second.  But the blue bells worked their wonder and kept me distracted.
Unfortunately my foot hasn't enjoyed the runs but I'm seeing the physio on Tuesday so hopefully she will sort it out.  There is no way of telling how it will behave in a 71 mile run but I'm already booked in 2 days before the race to have my foot, ankle and calf taped as this seems to ease some of the pressure.
Summer is definitely here so get out there and enjoy the magnificent colours and fragrances.  I'm so glad to have a mid-summer race where the big training miles can be done in the summer.  And finally my pal Stuart Auld successfully completed his first Ultra marathon.  I met him after my run today and he was "buzzing" following his success.  He's now raising his sights which is what happens when you keep "bad company"!  Aim high is what I say.

London's calling

This week had everything in it.  Work was busy and I had to juggle the training schedule as I was in London for a couple of days.  That proved a challenge as I had a run with hill reps and there were no hills near my hotel.  So I adapted and did a treadmill run and used the elevation at the end - needs must.  The climate in London is so different from Scotland.  It must be at least 10 degrees warmer which is makes certain aspects easier, like what to wear!  I took a raincoat down (not for running!) and it didn't see daylight.  I brought a long sleeve and short sleeve running top and had to wear the short sleeve top twice as it was so hot.  I've only worn a short sleeve top once this year back home!
Training in London brings different challenges.  Having been out with clients for dinner I had to be up and running at 6.30am before the streets got too busy.  In my 40 minute run I had 8 metres of climbing!  By the time I got back to my hotel the heat was building and I was rather sweaty - certainly the doorman didn't look impressed!
As always the weekend has involved a couple of long runs.  26km on my own on Saturday so to help pass the time I took some music with me which helped. All the way round I thought of my pal Stuart who was running at the same time except he was completing his 1st ultra - 31 miles.  Distance is a funny thing.  If you "dial in" your target distance you body, after significant training, knows what to do and ensures the pace is right.  I'm delighted to report that Stuart was successful and his sights have been raised for next year - this is how the "madness" starts with a major contributor being keeping "bad company".  If you hang around with people who think 31/53//71/100 miles is normal then expect to be drawn in.
Today was 21km and I was pleased to have Beth and Georgina for company.  Each of us are training for different events but we agreed a steady pace that we all benefitted from.  Company, in my opinion, is better than music but in ultra running the company you need to get used to is your own.  You need to be comfortable as thoughts, positive and negative, fly through your head.  You will always find dark places in your mind but part of your training is to convince your mind that you can keep going.  That is definitely the secret to achieving your goals whether running round a hot flat London or a milder but very hilly Strathaven. 61 days to go!

The sound of silence

68 days to Great Glen Ultra seems a long way away but it's approaching fast.  Yesterday I was reminded watching the Highland Fling athletes and times how difficult 53 miles was, never mind 71. - difficult to imagine really.  Another great week of scheduled training.  I can't say that I wanted to jump out of bed every day as it was a busy week at work and I was tired.  However Saturday's run was another test and it went well.  Training for a ultra you don't do many fast runs but every so often my coach throws one in as a measure of my process.  More importantly it was the warm up to a long day on the hills today.
Today was special.  One of those days that will stick in my mind forever.  My good pal and superb ultra runner / mountaineer Graham Kelly took Stuart Auld (who is doing his first ultra next Sunday) and I up Ben Oss  As those of you who follow my blog know, I've not been particularly lucky getting to a summit and there is a view, and today I thought the same would happen again.  We, or should I say Graham, decided against 2 of the summits we were scheduled to climb so we headed up Ben Oss and found ourselves trekking through the snow.  What struck us was the sound of silence.  If you ever get the chance, climb a mountain, pick a spot, sit down and listen.  Absolutely nothing - like wearing a set of sound cancelling headphones except you have the most stunning view opposite.  We took amazing pictures which showed views of the snow capped mountains all the way down to Loch Lomond.
We then headed over to Ben Dubhcraig and were up to our knees in snow.  The way down provided very interesting.  At one stage I thought it safer and quicker to slide down a gully filled with snow rather than walk down.  At one stage Graham filmed us sprinting down hill in the snow - it was great fun.  5 hours of fun and a great days training.  It was Stuart's 2nd and 3rd Munro and to see the joy in his face made our day.  He's a mountain runner that's for sure.  We are so lucky to have these mountains on our doorstep.
So the journey continues and I'm getting fitter while having fun.  Why not get on on those mountains and listen to the sound of silence - you don't get many opportunities in your busy life and we know this is no dress rehearsal.

Every session counts

With 75 days to go, every session counts.  It means that when I'm on holiday, I'll have to be training as I can't afford to miss any more sessions.  I'm now running over 60 km a week with the long runs at the weekend.  Running on tired legs is a well tried and tested method and after yesterdays 27km run I had to follow that with a 18.5Km today.  But we'd friends visiting last night and I served them the "full Scottish" before sending them on their way.  That resulted in a later than normal start and I really wasn't feeling like venturing out on my own.
I watched the leaders come home in the marathon for some inspiration and then the rain started and the wind picked up - I really didn't want to go out, but I really didn't have a choice.  I changed into my running tights as it was cold, not like the blue skies in London, and headed out.
My legs were telling me they were tired but that's the point.  It's impossible to replicate what it will feel like running/walking a 22 hour race so running on tired legs is as close as it gets.
It's sessions like this that really count because they are as much to do with your mental state as they are your physical state.  Once the run was finished I hydrated, showered, ate and am now resting with my feet raised watching the footie.  Rest is a critical part of training and at some stage I'll have a "cat nap" and wake up feeling refreshed ready to go again.
During the week I was live on BBC Radio Scotland talking about Callum Hawkins who was leading the Commonwealth Games Marathon and collapsed just over a mile from the line.  Based on the interviewers questions and also what the doctor was saying, people don't seem to understand the limits you can push yourself to and the reasons why we do it.  As I've always said, you need a WHY which keeps you going when it gets tough.
As those that have completed the London  Marathon today will know, the event is the icing on the cake.  The hard work is done every day, or for me 6 days a week, and it's only by delivering the results on these sessions that you are able to attain your goals.  Congratulations to all those that have attained their goal this week.  The question is, what's next!