Tick tock

Tick tock.  42 days to go and there is nothing I can do to slow it down.  Time waits for no ultra runner as the saying goes...I think?
It hasn't helped that I came down with a chest infection which meant no running all week and just one light weighs session.  I've been coughing my guts up and was off work on Monday & Tuesday which is unheard off.  I should have taken Wednesday off but we're too busy.  By Saturday I had to do something so Stu and I headed to the Devil's Staircase to do an out and back to Kinlochleven.  We left at 5.30am as the weather forecast was good and we knew the mountain would be very busy and parking is limited.  We weren't wrong!
The Devil's Staircase sounds worse than it is under normal conditions.  It rises out of Glencoe and after 25 mins we were at the summit.  It's not too steep and you have a long undulating run before the big descent to Kinlochleven.  After 1hr 20 mins we were in Kinlochleven getting ready to head back and it is a tiring, steep climb out until you reach the pump station.  On the way up we met a lovely girl from Belgium and gave her some tips on the best way to climb Ben Nevis which she was going to do the following day.  We shared stories and she told us how lucky she'd been with the weather and how she loved Scotland.
Then we bumped into Becky who was walking from John o'Groats to Lands End - WOW!  That puts my 96 miles into context.  As I've said before, it's the people that make running so interesting, especially in the mountains.
But I'm all too aware that what seemed easy in a 21 km trail run, will be different when I'm 80 miles in.
My chest was ok and my knee held up.  The sun shone, the company was good and to top it all off we met Michael Martin who was running/climbing the Buchaille Etive Mor - some serious climbing and not for the faint hearted, like me!
I spent a lot of the night coughing so elected for an easy day today.  Started with yoga then time in the gym hammering my legs followed by a 6km run.  My heart rate was elevated and I coughed throughout the run so tomorrow is definitely a rest day.
I've said before my goal is to get to the start line uninjured and a fit as I can be.  I can't catch up on the missed training and if I take on too much, I'll end up injured so it is what it is.
What I will be spending more time on is the logistics as it would be heart breaking to fail due to poor logistics.  During the week I will be running consistently and at the weekend I'll be keeping up the consistent running, with longer runs on the race route at the weekends.  Tick tock!

Hitchhikers guide to the West Highland Way!

I was once told, there is no substitute for preparing for the West Highland Way other than getting on it and running it.  It was over 30 years ago since I walked it in 5 days while there was a hurricane of the west coast of Scotland which meant I had to miss some sections out, and there was snow - in September.  Since then I have completed the Highland Fling twice so I am reasonably familiar with the first 53 miles.
With time running out and the difficult logistics of doing sections without the need for two cars, I have started to "fill in the gaps" of the sections I haven't run before.  
When the Fling was on two weeks ago, I ran from Tyndrum to 1 mile short of Bridge of Orchy - a short section.  Last weekend, Stu and I parked up at Bridge of Orchy and ran to the ski centre in Glencoe - 18kms.  I'd heard a lot about how exposed the Rannoch Moor was and wanted to see for myself.  We picked a hot day and there was little breeze so I carried plenty of hydration and isogonics - I was testing out new products to see if they were better than what I'd used before.  If you are going to be running for possibly 30 hours it's important that your stomach is happy with what you are taking or it can be the end of your race.  In this short section, the Maurten carb drink and gel worked so I'll be buying more of them.
The route was mainly "land rover tracks" which is really the main surface on the WHW.  You have to get used to occasional stumbles on the rocks or going over on your ankle which is why you need to spend time on these trails.
We weren't trying to go fast but there was more running than we expected so we had the chance of catching the earlier bus back to Bridge of Orchy.  When I was packing in the morning I had a bad feeling about the bus so took a piece of cardboard with BOO in it so we could hitch a lift back - not something I have ever done before.  My premonition came true and Stu couldn't believe it when I took the card out my rucksack and stuck out my thumb looking for a lift.  20 minutes later, and 40 mins after the bus should have turned up, a van pulls up and gave us a life back to our car.  This certainly restored my faith in people.  The driver chatted away but asked that we didn't mention his name or the company name as his boss wouldn't be happy he'd picked up hitchhikers in the company van.  But we were very grateful.
The next day I ran Tinto 3 times and came across Mark Reilly, author of The Lives of Reilly and a fabulous ultra runner.  He's preparing for the "Jungle Marathon" and had ran Tinto 5 times the day before and was painfully running it another 5 times that day - puts me to shame!  But his words of encouragement were well received and gave me a lift.  Good luck Mark and I am sure you and James Allan will have an amazing adventure.
Lighter road runs during the week, yoga and gym work kept me ticking over.  Remember I am trying to avoid aggravating my knee and foot injury and just getting to the start line.  Unfortunately I can't run much with Beth at the moment as she is doing different training for the Edinburgh Marathon but after that we will be back on the trails together.
Yesterday Stu and I headed up to Kinlochleven for the final section through the Mamores to Fort William.  It was a scortcher and it was good to understand where the tough sections were although with over 80 miles in my legs by this stage in the race, it's all tough.  I had to keep reminding myself of that as the slightest incline will have me walking and I must be prepared for that happening.  That's why I practice run/walk/run/walk.  Sometimes the hardest thing to do is to start running again.  It's difficult to start the momentum if you've been walking too long and your muscles will complain at the pain.
I had been told that towards the end their is a 4 km downhill section.  Normally you'd welcome that but even yesterday I could feel my knee complaining as the downhill went on forever.  With Fort William in sight that's the motivation to keep moving no matter how slow.
I'm under no illusion as to how tough this 96 mile/153km race will be.  Doing short sections is for familiarisation but I can't replicate the pace, much slower than I've been running, or the discomfort whether that be my limbs or my stomach.  But that's the challenge and I need to keep my mind focused on check point to check point and not think about the race in it's totality.  I know my support crew Beth & Stu will help me in every way possible but it's also a long shift for them too.
When we got to Fort William the bus was on time so I was able to get a short sleep on the way back to my car.  While the focus is on the race, I always try and take in the scenery which in this part of the world is stunning.  The WHW was full of walkers which is great to see although a few had been caught out with the sun and the backs of their calves looked like they were a Glaswegian on the beach in Spain - painful pink lobsters!
My body is telling me I need a rest as I have started to cough up "gunge", it started yesterday.  I appreciate how important rest is and always build it into my schedule but this type of rest doesn't sit well with me.  However rather catch the bug this far out from the race than just before it!  Till my next blog, take care my friends.

Preparing for this adventure on 22-23 June has been fun and I'm still smiling at the van pulling over and giving two strangers a lift.  The route of the WHW is fully of amazing scenery but what really makes it for me is the people and their stories.  Instead of running on tarmac breathing in the fumes, get out on the WHW and enjoy yourself.  Even better if your route finishes at a coffee shop with cake or even a cold beer.  People travel from all over the world to enjoy this treasure and it's on our doorstep.  Get out there while you are still fit enough to do so.

A salute to "the Fling"

Yesterday was the 16th Highland Fling took place organised by the amazing "Johnny Fling".  This event is so special in the ultra calendar and I have had the privilege of running in the relay once and twice in the full event.  It has always been a well organised event and based on the numerous ultra's I have run, it's one of the friendliest events ever.  It requires a massive number of volunteers to cover the 53 miles in some unforgiving terrain.  But they all take their role very seriously and always have a smile on their face, which for a competitor is so encouraging.  I even witnessed volunteers at the end of the race running to the main road to keep the public service bus from leaving for competitors who were limping along trying to get the bus home.
I was there in a support role for Beth & Stu.  We arrived at the start at 5.15am and it was below zero degrees.  The atmosphere was great and people had travelled from all over the world to compete in this race.  The competitors set off and I headed to the first check point which was 19 miles away - the route makes observing difficult.  When I got there the volunteers were like ants busily getting ready for the runners.  I headed up Conic Hill with my dog Poppy and we got to see the leader and eventual winner come flying down the steps.  I also got to spend time with the amazing volunteers who were all so friendly.  I met my pal Graham Kelly (Beardy) and brilliant runner who was there to catch up with friends.  What a lovely community around this race.
After Beth & Stu came through I headed to the finish line and then went out on the West Highland Way to recce part of the course for my race in 55 days time.  I met loads of people, from Germany, USA, Canada and Ireland, walking the full 96 miles and the weather was kind to them.
Back to the finish line to watch my pals come in, and chat to numerous friends who were there, and what an effort they had put in.  It's a tough route and when I do my race, at this stage I'll have another 43 miles to go with some big climbs and descents. 
Watching the race not only motivated me but has made me realise I will need to have a good race plan to survive the race.  Mental disciple will be essential because moving (note I didn't say running) for 30 hours will involve some dark moments to overcome.
Today I headed out for 21km of tarmac running and it was a struggle as I was tired from the 19 hour day.  My Garmin said I now need to rest for 58 hours which explains how bad I felt but I didn't run the Fling.  Beth has been doing yoga a foam rolling as part of her recovery plus eating a lot to replace the calories burned.  She now has to focus on getting ready for the Edinburgh Marathon in 4 weeks time.
The Fling has given me a kick up the arse I needed as I try and get to the start line without injury.  The volunteers also motivated me as I know in the WHW, being a much smaller race, they will be equally enthusiastic and will cajole me when I am in a dark place.  Beth & Stu are my support team and at certain stages will be running with me for safety reasons - hallucinations can put you at risk as I experienced in the Tahoe 200 Ultra .  I now need to get planning as the logistics can mean the difference between success and failure.  I also need to recce other parts of the route to help me in my race and test my feeding strategy.
So the Fling is over for another year and congratulations to those that made the start line.  There was a high drop out rate due to the warm weather but DNF means Did Nothing Fatal.  They will come back and try again.  Well done to all the finishers and I hope your aches and pains disappear in the next 2-3 days.  As for the organisers and the volunteers, I salute you in your commitment to putting on such an excellent event.  If you haven't completed an Ultra, get this race on your list.
 

It's the people you meet

I'm often asked what I enjoy the most about running in the mountains and the answer is always the same.  What makes it so special, other than the scenery, is the people you meet.  Complete strangers smile and say hello.  If you are in trouble they help and if you've stopped they will have a "natter" with you.  They will offer tips about the route or even some food.  Nothing surprises me these days and I always come away uplifted.
Yesterday was a good example.  Due to time constraints and being on my own, I decided to go locally to Tinto hill as I had done the weekend before.  This time I was going to do 3 repeats and see how my knee stood up to the downhill running.  I set off at 6.20am from the car park and half way up met two guys who I'd managed to catch up with.  One of them told me that I "was him 12 months ago" and that he used to be able to get up and down in 50 mins.  That's quicker than me but he'd obviously had some health issues, but was on his way back.  I wished him luck and passed him on the way down.  When I met him on my next ascent he offered me words of encouragement and looked like he was enjoying being back on the hill.  I also met a father and son, aged 6, and a mountain biker descending fast - I wouldn't fancy pushing a mountain buke up that hill for a speedy descent.
As I left the summit for the second time I met a running pal Laura MacDonald.  She was actually running up the steep section at the top as she is preparing for the Ben Nevis race in September!  It was lovely to catch up and we first met in a 50km trail race where we were doing the same pace for 40km and got chatting.  I blew up in the last 10 km but she went on to finish 2nd woman.
When you are doing reps people notice and start to ask you why.  One such persons friend had completed the UTMB and had also come second in the West Highland Way race that I am preparing for.  Another lady was being dragged down the hill by two very big dogs but she still smiled and complimented my descending.
After I finished it was off to the Tinto Tea Room for a cooked breakfast, cake and coffee.  An 82 year old gentleman started chatting and it turns out he was a Munro bagger until his quadruple heart by-pass.  As the conversation went on, at the next table there was a father and son who were serious cyclists.  Turns out they came from the same area as the older gentleman and the four of us had a wonderful chat.  They had so many mutual connections but had never met before.  He finished off by saying to me what a pleasure it was to have shared stories with us.  Much better than sitting next to someone on their iPhone he said.  We all left the hill or the tea room uplifted by our conversations.
I'm sure our friends that have been running in the London Marathon today will have tails to tell of the people they met - well done guys.  It helps we are all like minded in our passion but it's just nice to strike up a conversation with another human being you've never met before.  It's uplifting and reinforces my faith in people.  Next time you're on the hill or a trail run, strike up a conversation and see where it leads.  There's nothing to lose as you can always move on if the chemistry isn't working.  Oh and I almost forgot, my knee survived the downhill reps so progress on that front.

It's a fine balance

69 days to go before the West Highland Way race.  Anyone who has done the race before would point out that my training isn't what you'd normally be doing to be successful (i.e. finishing) this race but as they say, if someone throws lemons at you, make lemonade!  Consider this an "experiment" in approaching training for such a long race in a different way and only on 23 June will we know if it's worked.  In my head, which is important, unless there is a physical failure then I'm up for it.
What I've lacked in miles, and time on the WHW, I have made up for with gym rehab/strengthening work and yoga.  My knee wasn't happy with some downhill steps at the end of 21km at Chatelherault but fortunately I had an appointment with my sports therapist the next day.  On Saturday I did some speed work intervals on the treadmill and some strength work.  But the test was today.  Repeats of Tinto hill (711m).
Stu and I set off at 8.30am and with all the rain we've had, the bottom track was treacherous.  I said on the way up, "we'll need to be very careful on the way down".  As usual despite some blue sky the summit was clagged in so poor visibility, the wind was howling and it was very cold.  Heading down my knee let me know it wasn't happy, but it wasn't sore.  I suggested to Stu that rather than go all the way to the car park we should turn back up where it starts to get wet and muddy.  After all, we just wanted the elevation - Stu is doing the Highland Fling (53 miles on the WHW in 2 weeks time).  We summited for the second time and I decided not to do a third summit as I'd rather finish with no knee pain.
Everything was going well till we hit the wet muddy trail.  Stu & I both slipped at the same time.  I immediately felt my knee and tried to stop - suddenly both feet were off the ground overtaking my head that was accelerating towards the ground.  I instinctively spread my arms to help with the impact.  It happened so fast but the collision with the ground set off my Garmin Incident Alert and I couldn't stop it from sending messages to three of my contacts.  Two came back to me immediately which was reassuring, but a bit embarrassing.  My back and bum were covered in mud but I was lucky there were no rocks there.  Stu and I took it easy in the final section but even in the last 10m we slipped but didn't fall.  Normally I'd have been running with poles and would have caught myself but the WHW doesn't allow them so I'm training with out them.
It was a reminder of how easy it is to take a fall when running, especially on trails.  Every foot step is a potential ankle turn and the WHW has some rough sections.  The good thing about my strength training is that it helps my core which is so essential, especially on uneven ground.
My training has been dictated by circumstances and it's a fine balance.  I need to do sufficient running to get me to the start line but not "cram in the miles" as I will risk further injury which would rule me out of my "A race".  I know this is a problem for lots of runners and with the race season about to take off, Boston Marathon tomorrow, London Marathon next week and The Fling in two weeks time, take care and don't push it too hard. 
This weeks message is to get the balance right based on how you are feeling.  If you can't do the miles do some other form of training to keep your fitness and strength up.  And here's to you avoiding a "soggy bottom"!

Missing mojo

 I'm sending out an appeal for anyone who has seen my mojo.  In the last month it has gone AWOL and when I think about it, I should have spotted the signs earlier.  I could give you a list of reasons why my mojo has disappeared but there's no point.  They'd really just be excuses and as a runner, niggles/injuries are just part of the gig.
But I'm not going to be too hard on myself as I'm not a full time athlete and have a life and work outside of the sweaty lycra.  My living doesn't depend on my results but how I feel is certainly impacted when I am not training on a regular basis.
I've kept up my gym work with my PT and progress with my knee is being made.  It's getting a balance between strengthening the muscles without causing further damage.  It constantly reminds me it's still "there" and I dread sitting in a cramped position for any length of time.  When I run it lets me know it's there and I have no idea what it will be like when the long runs, that are way overdue, start.
But this morning I saw on FB someone raise a "west highland way" glass to a runner no longer with us and thought, that's the message I needed to get my finger out.  I can't get back the training I haven't done so let go of it. I have 84 days to get my self in the best possible condition to tackle the 96 miles in my target time of 30 hours.
As long as my training is consistent and relevant then when I am nervously "toeing the start line" at 1am on 22 June I'll be good to go.  The physical side is important but what matters most in these long races is my mental state.  I will be trying to avoid going 12 rounds in my head during the race about my lack of training.  I'll be focusing on the challenge of the race, the beauty of the scenery and how lucky I am to be on this side of the turf and able to drink some whisky when I finish from my WHW crystal glass.
Welcome back mojo and thank you to the person who put up the post on FB.  Sometimes you have no idea how far a message can reach.  Just like a pebble causing a ripple effect in a pond.

Cinderella Mountain

What a week of training. Keeping up the mantras of "less is more" and "quality not quantity" I had a mix of daily yoga (only 25 mins per session), gym sessions (one with my PT that is always a challenge, some short 8 km runs leaving the best for the weekend.
I got good news from my physio on Tuesday which means I can now squat again as long as the weights aren't too heavy and my knee bend doesn't go beyond 90 degrees.  This is fantastic news as I need to build my leg muscles back up and especially the VMO in my left leg.  It will continue to "niggle" until it gets stronger.  So under Bartek's careful supervision on Thursday, the work began.
Saturday was a chance to put my body to the test as I headed back into the mountains with my pal (and chaperone!) Michael Martin.  We headed off to Ben Vorlich at Loch Earn.  It's been a long time since I was in the mountains in winter conditions and the first mistake was the wrong gloves.  Fortunately I had the right footwear with titanium studs in the soles and had a back up plan of mini spikes if required.  Ben Vorlich has a path more or less to the top but when the path is covered in ice and snow it makes for tricky walking.  I didn't have my poles with me as I am trying to train without them which is a requirement for the WHW race - I regretted that decision.
Michael was carrying an ice axe which I thought was a bit unnecessary, but again was wrong there.  We summitted Ben Vorlich, which was clagged in of course, then headed to Stuc a Chroin.  For safety reasons we had to take a detour off the track that we couldn't see so lots of ankle twisting going through snow, never knowing what the depth would be - oh for a set of poles.  Michael and I have "history" on this mountain.  It's when he discovered I don't like heights or edges as we had to scramble over rocks to the summit last time.  We seemed to be heading in the same direction but there was no path to follow, just a set of foot and paw prints.  Michael's view was, "well this climber seems to be going in the right direction".  Maybe the right direction but not the right route.  We caught up with Abby and her beautiful golden retriever Oban (who has bagged 28 Munros) sitting on a ledge trying to work out if this was the route - it wasn't.  Brave lady out on her own in those conditions, especially as she wasn't wearing spikes.  She had tried to put them on earlier but had failed.  Michael obliged and once he had one on her left foot he "invited her to a ball"!  Abby then became Cinderella which we found amusing but I was more concerned with the bloody scramble over the rocks as my hands were going numb in the snow.  Michael lent me his ice axe and I felt much better getting some grip.  At one stage Michael was trying to help Abby and me up and if he's slipped or we'd pulled him too hard then.........anyway, we made it and I have told Michael under no circumstances am I doing that again.  At the top my hands were numb and my gloves wet so Michael to the rescue, he lent me a pair of heated gloves! Absolute life saver and the rest of the adventure my hands were toasty. 
We parted company with Abby & Oban and headed over the back.  A tough ankle and knee twisting decent as we weren't always on the trail.  When we got back to the car we took a dip in Loch Earn - just about the coldest water I have ever been in and we waded up to our "rab haws" and within a few minutes our legs were numb - good recovery.  Michael did stumble and , said rab haws got a shock!  I almost fell in while laughing.  It was a fantastic day out and great to be back with Michael in the mountains.  Many more adventure to follow and great training with 5 hours on our feet.
Today Beth and I headed out for a 16km run, after her HIIT class and my cross trainer warm up.  I wanted to see how my body had recovered.  It was a good training run and my heart rate averaged 130 which is amazing.  My foot, ankle and knee on the other hand were complaining so I just need to be careful.  Stretched afterwards followed by a sauna then soup, toastie, cake and coffee - the perfect way to recover.  Tomorrow, other than yoga, is definitely a rest day.
I love our adventures and the people, and dogs, we meet along the way.  As the weather improves try and get on the mountains but a word of warning; pack for the worst weather you can imagine and I'd recommend you don't go solo.  It's too easy for something to go wrong.  Take care out there.