West Highland Way Race photos

I have almost read all other blogger's race reports (JK's and Tom's still to go) but am still struggling with time to finish off my report.. In the meantime I have some decent photos which chart my progress through the race. Here we go ...

Final adjustments before the 1am kick-off - 95 miles to go!

Arriving 5 minutes ahead of schedule at Balmaha. No I haven't peed myself. Just a sweaty gusset. Nice image eh?

'Trotting in' to Rowardennan with Murdo McEwan.

Eating a breakfast BLT at Rowardennan with my Dad, Gordon.

Scratching like mad as I depart from the midge hell of Bein Glas Farm. I still bear the marks.

A er refreshing pot of rice pudding in the sun at Kinghouse after a sweltering Rannoch Moor section. Caroline, my wee brother's girlfriend helped support.

Relubing my feet with bodyglide at Kinlochleven with Ian (support runner) and Caroline looking on interestedly. Not often you see a foot re-lubing.

Me looking a bit soft in the head at Lundavra. Ian and Neil (wee brother) milling around.


Sprinting to the end with Ian, my support runner, at my back. Not sure whose hands.


Walking back from shaking Dario's hand at the ceremony, goblet firmly grasped.

My mum, Satyavajri, apparently had some kind of religious experience at the ceremony (you can almost hear the choral music). Dave W's subversive support crew in the background.


Cheers and congratulations all round the next day with Kirstin (wife), Eilidh (daughter) and Satyavajri (mum).

Done it!

Yes, I realise that after spending a week post-race in a caravan with no access to the web I am rather behind the front runners in blogging terms and cannot as yet actually furnish you with much other than these stats:

Distance: 95 miles
Ascent / descent: Just short of 15,000' up and down
Time: 21:30:36
Position: 24
Happiness: very high

After 3 attempts I have finally finished the West Highland Way Race! How happy am I? Very.

I have my photos together and will get some time tomorrow night to complete my race report. I need to write more about the seemingly endless sequence of american couples I passed whilst running over Rannoch Moor. I am pretty sure they weren't a hallucination but there were a lot of them and most of the men seemed to be wearing variants of panama hats. If they weren't so darned encouraging they would have been slightly disturbing.

Watch this space. Well, not continually.

Tapering tapering tapering

Taper week 1 has past pretty uneventfully and here I am, mid-way through taper week 2. I saw my physio on Monday for my last session and the tenderness in my glute had almost disappeared. It feels like it did pre-Fling so I am pretty hopeful for a good WHWR (says he reaching out to touch wood). This was even after I took a calculated risk and ran a trail run to make sure I kept the climbing and descending training in my legs on Sunday. I hummed and hawed about doing a trail run as there is a greater chance of twanging my right ham or glute but decided to do the run at a reasonable pace and really take care with my form. I felt strong but must have sweated a gallon in the 26C heat. Living and running down here really means any kind of heat I might experience on the WHWR should be easily tolerable.

I know Dave Waterman doesn't believe these photos are taken anywhere near Milton Keynes, the land of the concrete (and therefore immobile and safe) cow, but they are, honest guv. Aspley Heath Woods, situated between Woburn and Milton Keynes, about 5-10 mins drive from my house, and great running territory. In fact the picture below is of a bit of the trail I actually run along. Almost highland or what eh?


http://www.geograph.org.uk/photo/809334


Aspley Heath Wood 7 mile trail run elevation profile

Tuesday 3rd - Canal towpath run
Distance: 6.25 miles
Ascent / descent: +30' / -32'
Time: 00:49:41
Splits: 7:57 (avg), 8:05, 7:55, 7:53, 7:51, 8:00, 7:57, 1:55

Wednesday 4th - Shenley Striders club run
Distance: 6.56 miles
Ascent / descent: +46' / -65'
Time: 00:55:21
Splits: 8:26 (avg), 8:06, 8:16, 8:32, 8:45, 8:25, 8:40, 4:32

Sunday 8th - Aspley Heath trail run
Distance: 7.04 miles
Ascent / descent: +716' / -674'
Time: 01:04:19
Splits: 9:09 (avg), 8:26, 9:50, 8:54, 9:10, 9:34, 9:11, 9:10

Total mileage for taper week 1: 19.85 miles
Total ascent / descent for taper week 1: +792' / -771'

My plan for this week (taper week 2) is to run an 8 mile sub-7 min tempo run to keep speed in my legs and my lung capacity (done last night), an easy 8 mile road and canal towpath run (due Friday night) and a further 8 mile easy road run (Sunday morning). Can't wait for the race. I'll pack everything on Friday night ready for the journey up to spend some holiday time with friends and family before the event.

Thoughts on the race 2 weeks before

I have been letting my legs recover this week and have only run 20 miles. I wanted to run an extra 6 miler but didn't quite manage to fit it in the gaps between work and family life. My legs feel much the better for it mind you so I'll up the distance slightly next week then back down during the week immediately prior to the race. A slightly odd shaped taper, but one which should work hopefully. My main aim is to stay injury free.

I've been thinking about the race and the various sections, some of which I am looking forward to, others I am not. I visualise myself running along each section as a way of motivating myself and planning my performance. As you'll see I have still to convince myself of the merits of some sections! Here's my thoughts, I'd be pleased to hear from others about theirs.

Milngavie to Drymen

This doesn't feel like running on the West 'Highland' Way so I am a bit ambivalent about this stage. For some reason I like the short incline which takes you from the river to the forest trail near the start of Mugdock Park, and I like the road section as it marks nearing the end of this part of the race and a few nice but short climbs. Otherwise though the biggest challenge is not running too fast - which will be a challenge. I am aiming to run at 09:30 pace but I can easily see this sliding up to 09:00 if I am not discplined.

Drymen to Balmaha

Ah! Proper trail and the start of feeling like you are entering the Highlands. I love this section as you gently climb, meandering through the trees until finally you exit and are just be able to glimpse the bulk of Conic Hill, weather permitting! There's a little lovely moorland running with a few stones to watch out for then nice running down to the stream, over the bridge and on up Conic. The climb is stuttered with walking and running mixed in then a great descent down down down the slope into trees down further to be spat out into the car park at Balmaha. I will feel like I am now running the West Highland Way for certain, and can't wait to arrive in the car park.

Balmaha to Rowardennan

The stretch to midge hell is great. I love it. The views and sound of Loch Lomond on your right, some lovely twisting trail running with a few sharp inclines chucked in for good measure absorbs me completely. I don't like the few brief roadside bits much but the quality and variety in the trail running more than makes up for it. The longest climb, at the University field station (I spent a week here as an ecology undegraduate a while ago - great fun and fond memories), is good muscle working stuff. Arriving at Rowardennan with a marathon under your belt is a feeling of achievement until the midges figure out you are there, which doesn't take long. Aaaagh quick eat eat drink drink and you are off.

Rowardennan to Inversnaid

I used to find this section interminable, and very boring, with its long, winding incline which nevers seems to stop but the last few times I have run it I have grown to appreciate the growing sense of isolation and wilderness which develops as you run along it. There is a real sense of not being particularly near civilisation and the incline is not that steep or long that you can't plod up it. Then the final twisting trail section before the hotel is a wilder version of the trails I love before Rowardennan. I am looking forward to this part of the run.

Inversnaid to Bein Glas

In the Fling I found that this section was runnable in a fashion. I had to change my running style to more of a jumping to and fro, leaping gait but I made good time and the concentration required made the distance go past very quickly. Once off of the lochside I always find the final drag into Bein Glas takes longer than expected which downs my spirits but if you remember to look back (as Ian suggested to Marco in a training run) you are rewarded with spectacular views.

Being Glas to Auchtertyre

The section from hell. The run to Derrydarroch is a bit of a drag with the trail stretching out a bit monotonously in front of you and a road in sight, there is little feeling of wilderness for me and more a feeling of drudge. This will be a point where I will need to kick myself into running and not fall for walking too much. The legs will be tired and the trail uninspiring. The track past the farm is even worse. Fairly technical but unenjoyable running, lots of cow s**t to avoid and still no real wilderness feeling for me. The hills are bigger around you and there are nice views across to the Crianlarich peaks so there is something to take your mind off the boulders and s**t, but you can't look for too long or it'll be cow pat in the face. The forest section above Crianlarich is however a great ending to the section from hell. Challenging for sure and blomin sore on the knees but enjoyable. Apparently there will be baked potatoes served at Auchtertyre this year - not sure whether to partake and deviate from the race plan diet or avoid. Cheesy beans topping might go down a treat!

Auchtertyre to Bridge of Orchy

The bit before Tyndrum is easy going and should be an opportunity to plod along and let food from Auchtertyre digest. I have mixed feelings about the bit from Tyndrum to BoO. Last year I ran it 20 mins quicker than planned and felt good throughout but it is a bit of a drag. The hills are lovely but there is a road in sight and then there are the dreaded highland cattle to negotiate in a tired and sweaty state. The trail stretches out in front of you but just doesn't quite motivate me. It'll be head down and keep the legs going over this section I suspect.

Bridge of Orchy to Kingshouse

Ah, proper wilderness and the lovely sight the of Black Mount hills make this section very enjoyable. Then as you bridge the last rise the sight of the Buachaille Etive Mor is one of the most inspirational views you could hope for. I love the mountains of Glencoe and regard them with some reverence. I scrambled up Curved Ridge on the front of the Buachaille a few years back and will be tracing out the route mentally as I run down to the Blackrock Cottage. If I can run most of this section I will be very pleased. Last year my ham and calf began to seize up badly and I had to walk for much of it. With my physio treatment and tapering plans this year I am hoping to have no serious symptoms to speak of, beyond general muscular pummelling. I will be on for sub-22 if I reckon if I can run most of Rannoch so it is a critical test for me.

Kingshouse to Kinlochleven

I really really dislike the section between the Kingshouse and the start of the Devils Staircase. It is technical, your legs are knackered and it rather pointlessly climbs the hill a bit then drops back down. Why oh why can't it just contour? That would be much better. The climb up and over the Devil's Staircase is something to look forward to and then the descent from the penstock to Kinlochleven something to fear. Or at least it used to be, but various reports suggest the track is much improved and consequently I can expect less quad and calf pummelling.

Kinlochleven to Fort William

I have only run this section once, in training so have no experience of what it will be like after having run 81 miles - this is where the race will become a step into the unknown for me, and I have to say, I have some trepidation about it. I remember a long but OK climb up and out of Kinlochleven then a gradual climb along a very very bouldery track with the trail stretching out in front of you. The thought of running it ... well hmmm!

Last long run and now the taper ...

Distance: 19.13 miles
Route: Ridgeway out and back from Pitstone Hill to Wendover
Terrain: trail and some road
Axvent / descent: +/- 1400'
Time: 02:57:33
Pace: 9:17 (avg), 8:37 (fastest split), 10:10 (slowest split)

It has taken me ages to get round to giving the exciting stats and report from my last long run which took place last Saturday, 31st May. I hummed and hawed about running for 24 miles but decided to keep it a little shorter in the interests of letting my legs rest and to stay injury free. My right glute hasn't quite recovered from the strains of the Fling and the Marlborough Downs races so I need to let it calm down. After bailing out the race at Kinlochleven last year I swore I would have a really easy taper with no serious off road running or climbing - I remember my bum being tender after a 7 mile trail run a couple of weeks before the race last year.

So the run went well, I had to run through a field of thankfully docile cows which made me think of the highland coos that'll probably be on the WHWR route and how you're never sure quite what to do when you come across them. Run through? Rear up tall and bellow? Or, as I'll do, skirt quietly round the edge. Cows are sneaky, and very big. Don't trust 'em even when they try their best to look innocent, munching grass.

I could feel my legs were tired by the end of the run so I think they need to taper for the main event, and other than having lost 4.8% of my starting weight (3.1kg) over the run, everything went well. I contacted the race doc about this degree of weight loss and he'll definitely be looking at my weight through the race but he wasn't concerned. I'll be drinking and eating more than I did, will be running slower and the weather almost certainly won't be as warm or humid. I'll probably drink 400-500ml /hr as opposed to the 1l over 3 hours I drank in the training run.

My tapering plans are pretty simple really - fit in 3 x 6 mile runs this week and next week over easy terrain to minimise injury risk and let the legs rest. I will also do 1 x 8 mile tempo run this week and next week. Then for the week that the WHWR lies in I will do nothing except for 1 x 6 mile easy run.

Everyone seems in reasonable shape for the race, although Tom, like me is a bit worried about his hams. Debbie has a problem with her foot which I really hope clears up in time. Dave W's piratical stardom is growing outwith his control. JK has had a storming year prep-wise according to his training review and looks set to run a great time. I'll see if I can not be too far behind him but am not stressed about it. It is all about completion for me this year. Well almost. JK asked if I would have anything left in my legs for a sprint finish. I replied 'there's always something in the tank for a sprint finish'! :-)

Weight loss test

I did my last long run on Saturday (I'll blog about that tomorrow with the usual stats) and decided to use it as my weight loss test for the WHWR. The temperature was >20C and very humid. You could feel the water literally rising from the ground from the last week or so of pretty sodden, but warm, weather.

I ran 19.2 miles with ~1400' of ascent and descent at an average pace of 9:17 mins / mile and knew from the start it would be a very sweaty affair, probably more sweaty than the WHWR will be by far. The run took me 02:57:33 to complete.

Starting weight = 64.6 kg
Inputs = 1.2 kg (1l water + 1 clif bar + 1 go gel + 1 high 5 gel)
Starting weight + inputs = 65.8 kg

Finishing weight = 62.7 kg
Total weight loss = 3.1kg
As a % of starting weight = 4.8%

Quite amazing to have lost 3.1 kg in just under 3 hours, and something that shows how much can be sweated out in hot, humid conditions.

I lost more than the +/- 4% of body weight recommended by the WHWR Director and Doctor but I am not concerned. In the race I will definitely take on more water than 1l over 3 hours in these kinds of conditions, and it is unlikely to be as consistently hot or humid. But at least the run has given me some data to use as a baseline.

Tag reply

John K 'tagged' me on his blog, so here I am replying. What does this mean?

Here are the rules and my reply is just below

• Tagging is easy. Just copy the following onto your post.
• The rules of the game are posted at the start of your blog post.
• In this case, I'm asking you 5 questions about running.
• Each player answers the 5 questions on their own blog.
• At the end of your post you tag 5 other people and post their names.
• Go to their blogs and leave a comment on their blogs telling them they've been tagged and to look at your blog for details.
• When they've answered the questions on their own blog, they come back to yours to tell you. Got that?

Here goes.

1. How would you describe your running 10 years ago?

This is an easy one. I wasn't running ten years ago. I took up running in 2002 whilst I was working in arctic Sweden near the Ice Hotel at Jukkasjarvi, if you've heard of it. There are over 100km of cross country ski-trails around the town Kiruna I lived in and these provide great, straight out of the door trail running opportunities. A friend and colleague, Anders Lundgren introduced me to trail running, where speed was important to avoid the plagues of summer mosquitoes! Before then I did a lot of weight lifting and practiced Jeet Kune Do, a combination martial art involving a bit of boxing, a bit of Muay Thai, a bit of Wing-Chun, some jujitsu and some shoot wrestling. No regrets about not having taken up running earlier, but I am really looking forward to improving with time over the next 20, 30 odd years.

2. What is your best and worst run/race experience?

My best race experience was probably the Highland Fling this year. Although it was ultra number 8 I felt I had something to prove having bailed out the full WHWR. Coming in sub-10 was an amazing feeling, and I only hope I can keep it up for the full event this year. My worst race experience was probably the WHWR 2007. I ran very well till Kinghouse and then the problems with my right hamstring began to become insufferable and I became increasingly concerned about incurring more long term injury. I reached Kinlochleven in ~ 20 hours 40 mins but couldn't bend my right leg at all. My overloaded ham had torn my calf muscle and was no use at all. I decided bailing out was better than buggering my leg up for months. A tough call and one I still mull over. The next day when I woke up all I wanted to do was to turn the clock forward to 2008 so I could do something differently.

3. Why do you run?

I run because it provides me with an opportunity to completely focus. All mental clutter is removed and I feel no stress or concern about anything other than the stress and strain of the physical activity. I find running very meditative and running along trails and over hills particularly so. I also run as it provides a way of developing yourself that is pretty much 100% under your own control. Not many things in life are like that.

4. What is the best or worst piece of advice you've been given about running?

The best piece of advice I've been given regarding ultra running was from Mike Mason in 2006 when he recommended I buy a pair of Montrail Hardrocks. These are just the most fantastic ultra shoes and I haven't bought anything else since. I don't think anyone has ever given me poor advice. Some things don't work too well, but that doesn't count as bad.

5. Tell us something surprising about yourself that not many people would know.

My maternal grandmother is English, from Burnley, in Lancashire. This technically makes me 25% English. Shhh don't tell anyone och aye the noo ... :-)

So I'm tagging the following people .....

Davie Bell
Phil Robertson

The other bloggers I'd want to include have already been tagged so we may be coming to the end of the WHWR blogging group tagging!