What motivates you makes you stronger

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

Ultra Race Romania 2022 - here I come!

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

Rest, recover, review & reset

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

Salomon Ring of Steall

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

7 Ps

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

Found my mojo!

Did you miss me?  I took a break from my blog while I rested and recovered from the Ultra Race Romania, and got back into the routine of work.  Fatigue is strange.  You might feel perfectly well and recovered and then all of a sudden it creeps up on you.  I've been taking plenty of "power naps", just 20 minutes makes a big difference to my energy.
My coach and I both agreed I needed another race as soon as possible as I have built up a level of fitness that would be lost unless I continued training for an event.  I also needed the motivation as the post race blues definitely kicked in as I kept analysing what happened to cause my DNF in Romania.  I am writing to my running colleagues in Romania to learn about what food they carried what they had in their rucksacks as if I revisit the race in 2022, I can't experience the same problems. I have also written to a professor of exercise and physiology,  whose students I have spoken to about my races, to access their expertise.  This is stage 5 in my 5 step process, the Review, and it's important I learn, develop and move forward.
Fortunately I found a race, the Salomon Ring of Steall Skyrace which is on 18 September.  A tough mountain race over 29km with 2,500m of ascent.  A very short training plan was designed to "restart" my system safely and for the first two weeks my heart rate hasn't been behaving which is partly due to the fatigue.  I feel fine but it's frustrating although I've been here before and know just to follow the plan.
Yesterday I was back in the mountains with my pal Stu.  We headed up The Cobbler followed by Ben Narnain the Ben Ime.  The conditions were ideal in that it wasn't too hot but there were no views.  All three summits were in cloud base.  When I left the last summit, the highest at 1,011m I ran all the way to the bottom as fast as was safe.  It was the highlight because I felt light (almost floating), confident and my footing all the way down was ideal with the exception of a couple of slips but that's where the poles help.  Most walkers heard me coming and gave me room but a few got a fright as they looked up at the last moment to see me flying towards them!  My hear rate was low for the whole session and when I finished I realised that this is what I love - being in the mountains, power walking up and running down.  You also meet some great people and everyone looks out for the people on the hill.  We covered the 18 km with 1,520m of ascent in 3hrs and 20 mins.  Not to shabby and I now have my mojo back.
The focus is back as the race is in 13 days time.  I'm looking forward to a challenging route and being with likeminded people who love running.  The weather could play a big part on the outcome of the day but whatever it throws at me, I'll be ready.  I'm doing a lot of gym work on top of my running to make sure my body can take the punishment.  The feeling I had running down the mountain only happens when you'd put in the hard word and the long miles.  That feeling is what makes me get up at "silly o'clock" to get out and training.  The season is changing, the days are getting shorter and cooler.  That may alter when I train and the type of training I do but it will all be focused on the remaining targets for this year and next season.  I'm back!

The allure of ultra running

Back in 2008 when I completed my first sprint triathlon, I thought an "ultra" was a football hooligan and had no idea what an ultra actually was or that I'd end up being an ultra runner.  For those of you who aren't familiar with the term, an ultra is a run which is longer than a marathon.  What I would like to convey to you in this blog, is just how special the ultra community is and how in less than 10 years I have a whole "family" of ultra runners and organisers that I can call my friends.  I'm in touch with these friends almost every day as we have shared a special adventure together.  I also hope if you are a runner you will step up to an ultra so that you experience this wonderful community for yourself.
The inaugural Ultra Race Romania, a 250km self supported race held over 7 days in the beautiful mountains of Romania, took place 2 weeks ago and due to Covid restrictions many runners either decided not to risk travelling or we not allowed to do so.  As a result there were only 13 runners.  Never the less the wonderful organisers put the race on and we were treated like rock stars before, during and after the race.
This blog is not a blow by blow account of the race and even if it was it would be relatively short as I only lasted 3 days and 100km.  I have ran 2 similar styled events before in the Sahara Desert (MDS) and the Grand Canyon (G2G) but following my non-stop 205 miles at Lake Tahoe I decided I was going to race this staged race.  It wasn't about completion, it was about pushing my limits to see how far up the leader board I could go.  I failed.  Nothing in life is guaranteed but my motto has always been "we are capable of so much more" and development only happens outside your comfort zone.  I was certainly pushing the limits and was in 3rd place after day 1 and day 2.  Unfortunately on day 3 I had stomach problems and couldn't keep down anything I put in my mouth.  If you can put fuel in your car it will grind to a halt and that's what happened.
When you are in the wilds, and judging by the fresh bear paw prints and the piles of poo I was in the wilds, you have to keep your wits about you.  Even having taken the difficult decision to pull out.  I notified the organisers via my GPS but had to walk out to somewhere they could get a 4x4 into collect me - that turned our to be 6 km later and that was an exceptionally tough walk / stager.  Pulling out was caused by 34 degrees heat, carrying 23 kilo's  (34% of my body weight) on my back and gradients of 38 degrees.  This ultra will gain the reputation of being one of, if not the hardest multi stage unsupported races of that I have no doubt.
When I describe what you go through on a multi-staged race to people they look at me as if I am mad.  Why would you want to put yourself through all that, no washing facilities (except for a couple of rivers), freeze dried food, sleeping in a tent which was never level and living out of your rucksack?  The answer is simple but needs some explanation.  It's the people and the total detox from the outside world - you are almost totally cut off, unplugged!
Most of us lead a sedentary lifestyle.  I run a business but most of my time am "driving a desk" so I wouldn't call that active or exciting although I am very privileged to do what I do.  There's plenty of stress that comes with the territory and stress really does shorten your life so we need an antidote and running is a great stress buster and has got many of us through the lockdown restrictions.  But ultra running, this takes it to a whole new level especially when it involves being unsupported and living in tents with people you haven't met before.
Back to Ultra Race Romania.  We'd been waiting for 2 years to get to Romania but had built a good relationship with the organisers; Andrea, Daniel, Edi & Beatrice before we arrived.  They had gone out of their way to reassure the runners that the race would be run safely in this Covid world - it was.  We met the other runners at dinner and as always are swapping stories about their adventures.  Soon we're swapping tips about food, strategies about the long day and the route.  Yes this is a competition but to a man and women we looked out for each other because it's in the wilderness and there are additional risks such as bears, sheep dogs (more like wolves!) and snakes if you're really unlucky!  It's not like running a race around a city.  The competitors don't display huge egos because this isn't a sport for posers.  It's too painful and you need to really want it to go through the discomfort of a race.  But the rewards are worth it.
We started as 13 strangers and within 2 days we were like a family.  This made it all the harder when I pulled out.  Sitting in the back of the car we drove past 3 runners who were now my friends.  I lent out the window and applauded them and shouted encouragement.  When they saw it was me I could see the shock in their faces and they could see the tears in mine.  I could have hidden behind the tinted glass and they wouldn't have known it was me but they deserved my support for the effort they were putting in.
Back at camp I was treated by the doctor and Gina, who had dropped out on day 1, gave me a massage.  Since dropping out she has stayed in the camp and was giving massages to the runners and even the volunteers.  What a trooper.  That couldn't have been easy as it meant she was living in the tent with the runners and then had hours of spare time to pass before she saw them again.  Just an example of the special people in this race.  Poor Iona saw a bear at the end of the first day and got such a fright she pulled out.
The next morning the long day (70km) started at 6am and I agreed, unbeknown to the runners, to sing them away (500 miles which I did every day) but dressed in my kilt.  When I showed up the place went mental with runners and volunteers wanting a picture with me.  I'd also given an interview on video and it was unbelievably hard to hold back my emotions.  This race, these people had really gotten a hold of me.  When the runners were gone the volunteers fed me - a fresh tomato brought me to tears and this was the first real food in over three days.  Man up I was saying to myself!
I made the difficult decision to leave the camp and go stay in a hotel - I needed complete rest and good food.  I felt very selfish making this decision but the organisers made all the arrangements, called some favours in to transport me more than 2 hours away.  I was also told in the 3 days I'd be away that if I needed anything, the organisers father was only a phone call away.
I was taken out to dinner by Mihai who dropped out the same day as me, his wife and their friends and Gina who had by now left the camp.  The kindness and hospitality that was shown was unbelievable.  The organisers stayed in touch and I sent all the remaining competitors an email each day to encourage them as I was following their progress online during the race.  Getting emails at night in your tent is important so I hoped they'd appreciate it, which they did.
The four DNFs were taken to the finish line for the party and a real touching gesture was that we were allowed us to present the finishing medals as our friends came across the line - more tears.  The nine finishers were all LEGENDS and had come through adversity to get to the finish line.  From Tommo's shoes failing him and him taping rubbish to his insoles, to Vince's "poles" that he fashioned from tree branches or Irina needing her survival sheet to stay warm in the storm - there were plenty more heroic stories but that's for another day.  The winner Davide finished in an incredible 38hrs 56 mins with the last runner coming in on 69hrs and 9 mins.  Unbelievable to have finished off this no matter what the time - coming through this challenge in those conditions deserves all the respect these LEGENDS should get.  I'm gutted at not being there with them but as I said at the beginning, nothing in life is guaranteed and this has been an adventure of a lifetime.
Then we partied and a unique feature of this race was two days of site seeing including Dracula's castle and Peles Castle, guided by professional guides.  What a beautiful country Romania is and how hospitable and friendly the people are.
Since arriving home, the runners have all kept in touch and we will meet up when visiting each other or at another race.  I've had plenty of time to reflect on my failure and have come to the conclusion, this has been my most successful failure.  I raced for 100km and was lying third when my stomach problems led to me withdrawing.  Could I have gone on?  I've asked myself that many times but feel if I had then I would not have survived the following day as the stomach issues continued afterwards.  It would been a risk to the race organisers had I continued. Safety first. 
The winner, and now my good friend Davide Vitali, explained to me this had happened to him four times where he DNF'd so I will be taking some advice from him in how he manages it. I had the privilege of sharing my tent with Laurent & Richard who I'd run with in G2G & Tahoe and we had a great laugh as they tried to help me with my French!  Every race has a "snorer" and Tommo was ours but his "liverpool banter" was hysterical or at least we think it was - didn't understand any of it!!  Mike & Kristine from Canada planned their race with military precision and smashed it while local "hero" Cosmin held his second position throughout the race also using a stick instead of a running pole!
All the runners have their own story as to why they were there and what they were trying to achieve.  I went wanting to race this race but came away after a life affirming adventure having been enriched by every competitor in the race. That is why I go through the discomfort of a multi-staged ultra.  I now have an extended running family, one where I know we will stay in touch and will meet up again.  It was the detox I needed and the result was totally unexpected.  None of this would have been possible without the organisers who had a dream to showcase Romania whilst raising awareness for an Autism Charity.  My final thanks goes to my wife and family who have also "lived this race" for the last two years with numerous sacrifices along the way.  They understand what ultra's mean to me and how they hopefully make me a better person.  Thanks to you all for your support.  Till the next adventure, take care.