Mike Mason, a West Highland Way Race regular, and the first ultra runner to help me with advice on gear and racing sent me this link on the 'rules of running':
http://www.pinebeltpacers.org/Rules.htm
There are 53 commandments so we are clearly in need of tighter regulation than the human race in general (only 10 for them). From this list I reckon the runners commandments which ring particularly true for me are:
4. During group training runs, don’t let anyone run alone.
10. All runners are equal, some are just faster than others.
25. There are no shortcuts to running excellence.
31. Look at hills as opportunities to pass people.
46. Unless you make your living as a runner, don’t take running too seriously.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.
I don't really think this one applies to me as I really hate early morning runs, much preferring the evening:
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
And this one went right over my head but I suspect it has something to do with lubricants:
49. Never confuse the Ben-Gay tube with the toothpaste tube.
Wednesday 30 April 2008
Monday 28 April 2008
Highland Fling race report
Distance: 53 miles
Terrain: trail of varying quality from landrover to goat herding, and a little road
Ascent: +8000' (approx)
Time: 09:56:48
Checkpoint times: 02:56 (Balmaha), 04:24 (Rowardennan), 05:48 (Inversnaid), 07:23 (Bein Glas)
Position: 18/137
I thoroughly enjoyed this race, I suspect in large part due to meeting and talking to various people I know only or mainly through the West Highland Way Race forum and various blogs. There is a real sense of community about the people running ultras that came across on Saturday at the Fling. The more I run ultras the more I meet the same faces and get to know them just a little bit more every time. Combined with magnificent scenery, running couldn't be better.
View of the Crianlarich Hills taken from Auchtertyre Farm
Pre-race
I drove up to stay with my folks in Cumbernauld on Thursday along with my wife and baby daughter. The journey was fine and I was feeling prepared physically despite the recent calf strain. However we got to Gretna and I noticed the tendons underneath the front left side of my right knee were very tender to the touch. Aaagh. Not what you want before running 53 miles - but where on earth did that injury come from? I friction massaged then iced my knee at my folks house but woke up the next day with it feeling even more tender. As a wee experiment I tried running up and down a steep set of stairs and this made the tenderness go away. Strange I thought, I'll just have to see how it goes.
The next door neighbours had decided to have a fairly serious all night party on the Friday night so my wee brother only got a few hours kip. My Dad, sleeping right next to the awful blaring Boyzone, didn't notice a thing. Together we shambled round the kitchen at 4am getting coffee and food then were off at 4:40am to the start. I met a few folk at the start and got in the mood but with my knee problem knawing away at my thoughts. I can't DNF kept going through my mind after pulling out of the WHWR last year with injury at Kinlochleven. I'd just look like a big jessie if I DNF'd again.
Neil (wee brother, support crew) and me at the start
Milngavie to Balmaha
I got to near the front, just behind the sub 10 hour folk, next to a tall guy with beard and kilt. I asked if he was au natural underneath and he replied no before we discussed the risks of chafing in some detail. Then the official kazoo squawked and we were off, runners flowing up the stairs towards Mugdock park.
Flowing runners at the start
I wore my Garmin 205 until Rowardennan just to keep an eye on pace in case I got too fast too early on. The pace was just over 8 min/miles as I settled in to talk to Ian B and Tim Downie along the high street and into the park. Fast! The pace varied a little but didn't get much slower than 8:30/mile until Drymen. I had planned for 9:30/mile until Drymen but I felt comfortable and was keen to keep up with Ian B and John K as I knew they would be around 10:30 hours for the race or below, my basic goal for the race. A brief stop at Drymen to fill up water was followed by a similarly fast pace towards Conic Hill. I overtook John K and Ian B but still felt comfortable so decided to stay at the pace I was running rather than slow to their pace. In other ultra races I've found that my performance degrades over distance, and not really with how fast I set out so I thought I may as well get the miles under my feet now whilst I can do more than shamble. I arrived in Balmaha in 02:56 after a seriously wet and windy climb over Conic Hill - much, much faster than I had planned! Could I keep it up? Would I finish ahead of John K? Where was the fleet footed ultra novice Thomas?
A very wet and windy action shot from Conic Hill (photo - Murdo McEwan)
A quick refuel and chat with Murdo MacD at Balmaha
Balmaha - Rowardennan
I really like this section of the race, possibly more than any other section. There is lovely lochside scenery to your left, the relaxing sound of lapping water and the trail quality is good - with some interestingly sharp ups and downs.
It was here that I caught up with Craig Liddle, whose pancake filled stop at Balmaha was catching up with him. This was his first ever ultra race so he was experimenting with food and I think he discovered that lots of pancakes and cheesy crackers don't sit on the stomach too well. There was er a fair amount of wind of the burpy variety (luckily). Anyway, we ran together into Rowardennan (just over 1 marathon completed) and were getting on well so hooked up again to start the next stage to Inversnaid then Being Glas. Often I prefer to run and talk than to become completely lost in my own world.
Rowardennan - Bein Glas farm
The landrover track drag out of Rowardennan to the start of the forest trail that eventually leads to Inversnaid can seem to take an eternity but it wasn't so bad this time. The seemingly endless gradual incline and meandering twists and turns of the track can be quite a spirit downer but I felt strong and pretty chipper really. My calves really felt the lactic acid build up though and early on in the stage John K slowly caught us up, then slowly peeled away. I toyed with trying to stay with him but didn't want to risk blowing up, as I knew I was already going faster than planned. The competitor in me did think about it though! In hindsight I think I made the right decision.
Craig and I switched leads between us and made very comfortable and enjoyable progress along the banks of Loch Lomond, running with Davie Bell from Inversnaid onwards. I even enjoyed running the goat herding quality track from Inversnaid to Bein Glas and as the sun began to break through the glory of the snow capped Crianlarich Hills and the surrounds of Loch Lomond kept my spirits high. This is why I run.
Running with Davie and Craig at my back made sure I wasn't tempted to walk except for the steep or prolonged inclines. However, as the photo below shows it was still bloomin sore coming into the Bein Glas checkpoint.
Davie, Craig and me (with the 'I have sore legs' face) coming into Bein Glas
I had been eating Jamaica cake and drinking coffee and water at support cew stops but by this point in the race was beginning to get pretty sick of sweet things. I reckon I'll try to cold beans idea suggested by a few other runners for the WHWR to break up the sweet monotony with something savoury but easy to prep and eat.
Bein Glas farm to Tyndrum (the finish)
Davie, Craig and I ran, OK waddled, out of Bein Glas together to take in what I think is the worst section of the race and of the whole West Highland Way - the rocky, muddy, relentless, boring track to the forest above Crianlarich. I would hate it if were not for the views of the mountains and hills. The mud above Derrydarroch was particularly fearsome so progress wasn't too quick and as we ran into the forest I began to think about whether we could make sub-10. I wasn't sure exactly how many miles were left to go until we hit Auchtertyre when I knew it was 3 miles. I tried to keep the pace up through the sharp ups and very sharp, knee destroying downs of the forest trail and we hit the flat before the farm with more than 30 minutes to go. Sub-10 could be on I thought.
Davie and me coming into Auchtertyre Farm
Craig was beginning to suffer a bit, having just run out of water. I only had two moutfuls left but knew my folks would be at the farm with full support crew less than a mile away so told him that he could restock fully at the farm, but if he was really desperate then just to say. He was happy with this so we trotted on. Craig began to fall behind Davie and I a little and as we entered the farm Davie went to get a proper drink and I just had a quick mouthful and grabbed a gel pack. I told my folks to look out for Craig (which they did - he was duly restocked and refuelled) and I upped the pace, looking at my watch thinking I have around 24 minutes to get 3 miles - 7 mile pace required and doubtful.
I kept up the pace at best I could between the farm and the end (thinking come on come on come on repeatedly) and sprinted the last few hundred metres in an attempt to get sub-10. It was a very sore and exhausting effort and I had no real idea if it was worth it. Was my watch faster or slower than the race clock? I asked and to my delight I was told that I had come inside the magic time, and by a few minutes, not the few seconds I feared in my ungainly attempt to sprint finish the race.
Surprise champagne presentation at the end of the race
Thomas, the novice ultra runner, was there looking as if he had finished for hours and John K had too, almost returned to normal. Davie B came in sub-10 with seconds to spare and Craig was just outside the 10 hour mark. Ian B came in shortly with a PB, Tim D then made 1st in the super vet category and Hugh Kerr came in over an hour quicker than last year. Great runs all round from the WHWR blog and forum community. Well played.
I felt a little rude that I had become consumed with the sub-10 target and zoomed off from Auchtertyre without telling Davie B, but as he came in sub-10 too I don't feel too bad. I asked and he didn't seem bothered at all which is good.
Support crew help me in my feeble attempts to take my trainers off
I was running as part of team Australia, which I have to admit didn't fare too well. We had one injury pre-race and one during the race (my dad then gave him a lift to Tyndrum) but we'll be back pommies - watch out! We did very well in the beer drinking stakes though I believe.
Happy runner with support crew (Gordon, left and Neil, right)
Many thanks to the organisers - I thoroughly enjoyed myself and look forward to 2009!
I particularly want to thank Davie Bell and Craig Liddle for their company for much of the race. Talking away to folk helps keeps your spirits up and the feet moving - thanks guys. It was really good to meet Thomas, Silke, Tim, Allybea, Andy Cole, Murdo MacD the race organiser (what a friendly man!), Jim the aussie, Keith the aussie and to talk to Mark Hamilton properly (well through a post-race haze). Good also to see Ian B, John K, Hugh K and Phil Robertson (sorry to hear about the knee!) again. All cracking folk.
And it goes without saying - many thanks to my support crew for the day - Gordon (Dad) and Neil (wee brother). It was their first time supporting and they provided great support, happy faces and ample provision of sundries.
And, yes, my strange knee tenderness is still there but I didn't notice it at all during the run. Most odd.
Terrain: trail of varying quality from landrover to goat herding, and a little road
Ascent: +8000' (approx)
Time: 09:56:48
Checkpoint times: 02:56 (Balmaha), 04:24 (Rowardennan), 05:48 (Inversnaid), 07:23 (Bein Glas)
Position: 18/137
I thoroughly enjoyed this race, I suspect in large part due to meeting and talking to various people I know only or mainly through the West Highland Way Race forum and various blogs. There is a real sense of community about the people running ultras that came across on Saturday at the Fling. The more I run ultras the more I meet the same faces and get to know them just a little bit more every time. Combined with magnificent scenery, running couldn't be better.
View of the Crianlarich Hills taken from Auchtertyre Farm
Pre-race
I drove up to stay with my folks in Cumbernauld on Thursday along with my wife and baby daughter. The journey was fine and I was feeling prepared physically despite the recent calf strain. However we got to Gretna and I noticed the tendons underneath the front left side of my right knee were very tender to the touch. Aaagh. Not what you want before running 53 miles - but where on earth did that injury come from? I friction massaged then iced my knee at my folks house but woke up the next day with it feeling even more tender. As a wee experiment I tried running up and down a steep set of stairs and this made the tenderness go away. Strange I thought, I'll just have to see how it goes.
The next door neighbours had decided to have a fairly serious all night party on the Friday night so my wee brother only got a few hours kip. My Dad, sleeping right next to the awful blaring Boyzone, didn't notice a thing. Together we shambled round the kitchen at 4am getting coffee and food then were off at 4:40am to the start. I met a few folk at the start and got in the mood but with my knee problem knawing away at my thoughts. I can't DNF kept going through my mind after pulling out of the WHWR last year with injury at Kinlochleven. I'd just look like a big jessie if I DNF'd again.
Neil (wee brother, support crew) and me at the start
Milngavie to Balmaha
I got to near the front, just behind the sub 10 hour folk, next to a tall guy with beard and kilt. I asked if he was au natural underneath and he replied no before we discussed the risks of chafing in some detail. Then the official kazoo squawked and we were off, runners flowing up the stairs towards Mugdock park.
Flowing runners at the start
I wore my Garmin 205 until Rowardennan just to keep an eye on pace in case I got too fast too early on. The pace was just over 8 min/miles as I settled in to talk to Ian B and Tim Downie along the high street and into the park. Fast! The pace varied a little but didn't get much slower than 8:30/mile until Drymen. I had planned for 9:30/mile until Drymen but I felt comfortable and was keen to keep up with Ian B and John K as I knew they would be around 10:30 hours for the race or below, my basic goal for the race. A brief stop at Drymen to fill up water was followed by a similarly fast pace towards Conic Hill. I overtook John K and Ian B but still felt comfortable so decided to stay at the pace I was running rather than slow to their pace. In other ultra races I've found that my performance degrades over distance, and not really with how fast I set out so I thought I may as well get the miles under my feet now whilst I can do more than shamble. I arrived in Balmaha in 02:56 after a seriously wet and windy climb over Conic Hill - much, much faster than I had planned! Could I keep it up? Would I finish ahead of John K? Where was the fleet footed ultra novice Thomas?
A very wet and windy action shot from Conic Hill (photo - Murdo McEwan)
A quick refuel and chat with Murdo MacD at Balmaha
Balmaha - Rowardennan
I really like this section of the race, possibly more than any other section. There is lovely lochside scenery to your left, the relaxing sound of lapping water and the trail quality is good - with some interestingly sharp ups and downs.
It was here that I caught up with Craig Liddle, whose pancake filled stop at Balmaha was catching up with him. This was his first ever ultra race so he was experimenting with food and I think he discovered that lots of pancakes and cheesy crackers don't sit on the stomach too well. There was er a fair amount of wind of the burpy variety (luckily). Anyway, we ran together into Rowardennan (just over 1 marathon completed) and were getting on well so hooked up again to start the next stage to Inversnaid then Being Glas. Often I prefer to run and talk than to become completely lost in my own world.
Rowardennan - Bein Glas farm
The landrover track drag out of Rowardennan to the start of the forest trail that eventually leads to Inversnaid can seem to take an eternity but it wasn't so bad this time. The seemingly endless gradual incline and meandering twists and turns of the track can be quite a spirit downer but I felt strong and pretty chipper really. My calves really felt the lactic acid build up though and early on in the stage John K slowly caught us up, then slowly peeled away. I toyed with trying to stay with him but didn't want to risk blowing up, as I knew I was already going faster than planned. The competitor in me did think about it though! In hindsight I think I made the right decision.
Craig and I switched leads between us and made very comfortable and enjoyable progress along the banks of Loch Lomond, running with Davie Bell from Inversnaid onwards. I even enjoyed running the goat herding quality track from Inversnaid to Bein Glas and as the sun began to break through the glory of the snow capped Crianlarich Hills and the surrounds of Loch Lomond kept my spirits high. This is why I run.
Running with Davie and Craig at my back made sure I wasn't tempted to walk except for the steep or prolonged inclines. However, as the photo below shows it was still bloomin sore coming into the Bein Glas checkpoint.
Davie, Craig and me (with the 'I have sore legs' face) coming into Bein Glas
I had been eating Jamaica cake and drinking coffee and water at support cew stops but by this point in the race was beginning to get pretty sick of sweet things. I reckon I'll try to cold beans idea suggested by a few other runners for the WHWR to break up the sweet monotony with something savoury but easy to prep and eat.
Bein Glas farm to Tyndrum (the finish)
Davie, Craig and I ran, OK waddled, out of Bein Glas together to take in what I think is the worst section of the race and of the whole West Highland Way - the rocky, muddy, relentless, boring track to the forest above Crianlarich. I would hate it if were not for the views of the mountains and hills. The mud above Derrydarroch was particularly fearsome so progress wasn't too quick and as we ran into the forest I began to think about whether we could make sub-10. I wasn't sure exactly how many miles were left to go until we hit Auchtertyre when I knew it was 3 miles. I tried to keep the pace up through the sharp ups and very sharp, knee destroying downs of the forest trail and we hit the flat before the farm with more than 30 minutes to go. Sub-10 could be on I thought.
Davie and me coming into Auchtertyre Farm
Craig was beginning to suffer a bit, having just run out of water. I only had two moutfuls left but knew my folks would be at the farm with full support crew less than a mile away so told him that he could restock fully at the farm, but if he was really desperate then just to say. He was happy with this so we trotted on. Craig began to fall behind Davie and I a little and as we entered the farm Davie went to get a proper drink and I just had a quick mouthful and grabbed a gel pack. I told my folks to look out for Craig (which they did - he was duly restocked and refuelled) and I upped the pace, looking at my watch thinking I have around 24 minutes to get 3 miles - 7 mile pace required and doubtful.
I kept up the pace at best I could between the farm and the end (thinking come on come on come on repeatedly) and sprinted the last few hundred metres in an attempt to get sub-10. It was a very sore and exhausting effort and I had no real idea if it was worth it. Was my watch faster or slower than the race clock? I asked and to my delight I was told that I had come inside the magic time, and by a few minutes, not the few seconds I feared in my ungainly attempt to sprint finish the race.
Surprise champagne presentation at the end of the race
Thomas, the novice ultra runner, was there looking as if he had finished for hours and John K had too, almost returned to normal. Davie B came in sub-10 with seconds to spare and Craig was just outside the 10 hour mark. Ian B came in shortly with a PB, Tim D then made 1st in the super vet category and Hugh Kerr came in over an hour quicker than last year. Great runs all round from the WHWR blog and forum community. Well played.
I felt a little rude that I had become consumed with the sub-10 target and zoomed off from Auchtertyre without telling Davie B, but as he came in sub-10 too I don't feel too bad. I asked and he didn't seem bothered at all which is good.
Support crew help me in my feeble attempts to take my trainers off
I was running as part of team Australia, which I have to admit didn't fare too well. We had one injury pre-race and one during the race (my dad then gave him a lift to Tyndrum) but we'll be back pommies - watch out! We did very well in the beer drinking stakes though I believe.
Happy runner with support crew (Gordon, left and Neil, right)
Many thanks to the organisers - I thoroughly enjoyed myself and look forward to 2009!
I particularly want to thank Davie Bell and Craig Liddle for their company for much of the race. Talking away to folk helps keeps your spirits up and the feet moving - thanks guys. It was really good to meet Thomas, Silke, Tim, Allybea, Andy Cole, Murdo MacD the race organiser (what a friendly man!), Jim the aussie, Keith the aussie and to talk to Mark Hamilton properly (well through a post-race haze). Good also to see Ian B, John K, Hugh K and Phil Robertson (sorry to hear about the knee!) again. All cracking folk.
And it goes without saying - many thanks to my support crew for the day - Gordon (Dad) and Neil (wee brother). It was their first time supporting and they provided great support, happy faces and ample provision of sundries.
And, yes, my strange knee tenderness is still there but I didn't notice it at all during the run. Most odd.
Sunday 27 April 2008
Highland Fling quick post
In short, yesterday was a great race. Yes, the weather was a bit poor to begin with but the clouds parted as we made our way up the banks of Loch Lomond to give us glorious sunshine and spectacular views of the Crianlarich and Tyndrum hills all throughout the last 20 odd miles.
How did I do? Not bad.
Distance: 53 miles (you probably knew this bit)
Time: 09:56:48
Position: 18/137 starters
Yes, I made it. Sub-10 hours - woohooo! I had a wee notion that this might be possible before the race but at an absolute stretch. And yes, I feel absolutely stretched today, or rather very very tight and stiff. Stairs aren't the easiest things to navigate just now.
I'll post a full race report tomorrow but in summary the run was good, actually very good. I felt strong throughout in no short measure due to the company of Craig Liddle (I ran with him for over half the race) and Davie Bell (I ran with him for about a third of the race). Banter and chat with you guys really helped the miles go past and feet to keep on going. Seriously, many thanks.
I eventually met Tim Downie (carrying a suspiciously small load for self sufficiency - must be on an air only diet), Davie Bell, Thomas Loenhdorf (or shall we call him lighting foot?) and his wife Silke (officially the first German our daughter has ever met - seemed to go down well). It was great to run with John K and Ian B for parts of the race, they are both very good company and a clearly think a lot about training and racing so a good source of tips. I even met Ally Bea so the world of blogging suddenly became populatd with real folk. Even the er legendary Mark Hamilton (DQ), or he of the single buttock, was at the finish line recording times. What a great community.
John K came in well under sub 10 and lightning foot Thomas came in nearer 09:30. Fantastic runs - I wonder who won the guess the time competition? Must check.
Anyhoo, more tomorrow with some phoaties. I'm off to eat a lot.
How did I do? Not bad.
Distance: 53 miles (you probably knew this bit)
Time: 09:56:48
Position: 18/137 starters
Yes, I made it. Sub-10 hours - woohooo! I had a wee notion that this might be possible before the race but at an absolute stretch. And yes, I feel absolutely stretched today, or rather very very tight and stiff. Stairs aren't the easiest things to navigate just now.
I'll post a full race report tomorrow but in summary the run was good, actually very good. I felt strong throughout in no short measure due to the company of Craig Liddle (I ran with him for over half the race) and Davie Bell (I ran with him for about a third of the race). Banter and chat with you guys really helped the miles go past and feet to keep on going. Seriously, many thanks.
I eventually met Tim Downie (carrying a suspiciously small load for self sufficiency - must be on an air only diet), Davie Bell, Thomas Loenhdorf (or shall we call him lighting foot?) and his wife Silke (officially the first German our daughter has ever met - seemed to go down well). It was great to run with John K and Ian B for parts of the race, they are both very good company and a clearly think a lot about training and racing so a good source of tips. I even met Ally Bea so the world of blogging suddenly became populatd with real folk. Even the er legendary Mark Hamilton (DQ), or he of the single buttock, was at the finish line recording times. What a great community.
John K came in well under sub 10 and lightning foot Thomas came in nearer 09:30. Fantastic runs - I wonder who won the guess the time competition? Must check.
Anyhoo, more tomorrow with some phoaties. I'm off to eat a lot.
Wednesday 23 April 2008
Tempo run and looking forward to the Highland Fling
Route: Furzton Lake loop
Distance: 6.01 miles
Ascent / descent: not much
Time: 00:44:07
Splits: 7:58 (warm-up), 6:35, 6:40, 6:39, 6:45, 9:18 (cool-down)
Nice blue skies are becoming ever more frequent as summer approaches and the days are getting much longer so goodbye running in darkness, wind and fog for a while. I headed out on Monday night for my last bit of running before the Highland Fling race on Saturday and decided I needed a bit of faster, flatter running to refresh my legs after the series of trail runs I did last week. Tempo time.
Normally I run 1 mile warm-up, 6 miles tempo then 1 mile cool-down but decided to only do 4 miles tempo in the interests of not knackering my legs out for the race. Felt good throughout the run except for the start of mile 3 where the brazil nuts I munched in the car en route to Furzton Lake began to make my stomach tighten. This soon went away though and I finished feeling strong. I started tempo running in January and struggled to maintain sub 7 pace, but am now maintaining sub 6:45 without too much bother so have improved loads. I got the idea of tempo running from other bloggers so this blogging malarky is useful after all!
What're my thoughts about the race?
I am running as an honorary Aussie (my real Aussie wife has granted my temporary citizenship) so along with the rest of the team we'll be aiming to whoop pommie and scottish ass. ;-)
53 miles is a long race but I've run to Tyndrum before from Milngavie, and run quite a few 40+ mile races so am not really perturbed by it. Definitely not taking it for granted but feel confident that I'll be able to get around the 10:30 mark. More than anything I am looking forward to running in amongst the mountain and lochside scenery. Living in England I do miss the Scottish landscape, and landscape is one of my main motivations for running. You cover lots of ground quickly and become completely immersed in the terrain. Can't beat it as a way of experiencing the land.
So I'll start off at a moderate pace and see how I fare. I'll be supported by my wee brother Neil and my Dad Gordon - they are support virgins with Neil in support training for the main event in June. Now, let's see if I can actually get them out of bed at 4am on Saturday ...
Good luck to all Flingers, I'll see (some of) you on the course no doubt.
Distance: 6.01 miles
Ascent / descent: not much
Time: 00:44:07
Splits: 7:58 (warm-up), 6:35, 6:40, 6:39, 6:45, 9:18 (cool-down)
Nice blue skies are becoming ever more frequent as summer approaches and the days are getting much longer so goodbye running in darkness, wind and fog for a while. I headed out on Monday night for my last bit of running before the Highland Fling race on Saturday and decided I needed a bit of faster, flatter running to refresh my legs after the series of trail runs I did last week. Tempo time.
Normally I run 1 mile warm-up, 6 miles tempo then 1 mile cool-down but decided to only do 4 miles tempo in the interests of not knackering my legs out for the race. Felt good throughout the run except for the start of mile 3 where the brazil nuts I munched in the car en route to Furzton Lake began to make my stomach tighten. This soon went away though and I finished feeling strong. I started tempo running in January and struggled to maintain sub 7 pace, but am now maintaining sub 6:45 without too much bother so have improved loads. I got the idea of tempo running from other bloggers so this blogging malarky is useful after all!
What're my thoughts about the race?
I am running as an honorary Aussie (my real Aussie wife has granted my temporary citizenship) so along with the rest of the team we'll be aiming to whoop pommie and scottish ass. ;-)
53 miles is a long race but I've run to Tyndrum before from Milngavie, and run quite a few 40+ mile races so am not really perturbed by it. Definitely not taking it for granted but feel confident that I'll be able to get around the 10:30 mark. More than anything I am looking forward to running in amongst the mountain and lochside scenery. Living in England I do miss the Scottish landscape, and landscape is one of my main motivations for running. You cover lots of ground quickly and become completely immersed in the terrain. Can't beat it as a way of experiencing the land.
So I'll start off at a moderate pace and see how I fare. I'll be supported by my wee brother Neil and my Dad Gordon - they are support virgins with Neil in support training for the main event in June. Now, let's see if I can actually get them out of bed at 4am on Saturday ...
Good luck to all Flingers, I'll see (some of) you on the course no doubt.
Monday 21 April 2008
Mid-distance trail run
Route: Ashridge Estate double loop
Distance: 13.14 miles
Ascent / descent: +1219' / -1215'
Time: 01:57:07
Splits: 8:16 (fastest), 9:23 (slowest), 8:31 (average)
Saturday was a pretty grey day, the wind blowing with a bit of a bite. I had a bit of a foggy head from quickly drinking two pints of local ale late on Friday night (John Hampden Ale and 300s Old Ale from the local http://www.chilternbrewery.co.uk/) but convinced myself to go out. After toying with the idea of a longer run to make up for missing one the week before due to injury, a combination of me being lazy and knowing I need to be in good shape for the Fling (i.e. not to knacker my legs) led me to doing a 13 miler rather than a 20 miler.
I drove the 20 minutes south to the largest hill in these parts of our fair land - Ivinghoe Beacon - standing a proud 750' or so above sea level. It is on the north side of a National Trust property called Ashridge with magnificent woodlands that have featured in Harry Potter's Goblet of Fire (ooo I hear you gasp). Seriously, it is lovely and well worth a visit if you are near the Chilterns - http://www.nationaltrust.org.uk/main/w-vh/w-visits/w-findaplace/w-ashridgeestate/ . If you've ever flown Easyjet to Luton you will have passed over the Beacon and the Estate as you make your final approach. Have a peek out the window next time you descend from the west.
The path approaching Ivinghoe Beacon from the south
http://www.geograph.org.uk/photo/28837
That's my tourist plug over. I did the run, only meeting a few hardy souls out braving the windy grey bleakness of the afternoon. The route I ran was a sort of double loop, but with each loop slightly different. I almost stopped next to my car at the cross over point at 7 miles but kicked myself into action and felt much better for it. There are a lot of pretty sharp climbs and drops along the route so my legs felt well worked out by the end of it, leading me to thoroughly enjoy the next instalment of weekend ale on Saturday night - Timothy Taylors Landlord and Fuller's ESB. Yum. This was followed on Sunday by the third instalment - Wychwood Blonde and Theakston's Old Peculiar. All taken for the purposes of carbing up for the Fling. Honest.
I'm never too sure how much flat distance running I should do compared to hilly up and down running. I much prefer the latter but wonder whether it might be over stressing my legs sometimes. Not really got much desire to change so I'd prefer any comments to confirm that what I currently do is the best. Thanks. :-)
Profile of the run around the Ashridge Estate
Distance: 13.14 miles
Ascent / descent: +1219' / -1215'
Time: 01:57:07
Splits: 8:16 (fastest), 9:23 (slowest), 8:31 (average)
Saturday was a pretty grey day, the wind blowing with a bit of a bite. I had a bit of a foggy head from quickly drinking two pints of local ale late on Friday night (John Hampden Ale and 300s Old Ale from the local http://www.chilternbrewery.co.uk/) but convinced myself to go out. After toying with the idea of a longer run to make up for missing one the week before due to injury, a combination of me being lazy and knowing I need to be in good shape for the Fling (i.e. not to knacker my legs) led me to doing a 13 miler rather than a 20 miler.
I drove the 20 minutes south to the largest hill in these parts of our fair land - Ivinghoe Beacon - standing a proud 750' or so above sea level. It is on the north side of a National Trust property called Ashridge with magnificent woodlands that have featured in Harry Potter's Goblet of Fire (ooo I hear you gasp). Seriously, it is lovely and well worth a visit if you are near the Chilterns - http://www.nationaltrust.org.uk/main/w-vh/w-visits/w-findaplace/w-ashridgeestate/ . If you've ever flown Easyjet to Luton you will have passed over the Beacon and the Estate as you make your final approach. Have a peek out the window next time you descend from the west.
The path approaching Ivinghoe Beacon from the south
http://www.geograph.org.uk/photo/28837
That's my tourist plug over. I did the run, only meeting a few hardy souls out braving the windy grey bleakness of the afternoon. The route I ran was a sort of double loop, but with each loop slightly different. I almost stopped next to my car at the cross over point at 7 miles but kicked myself into action and felt much better for it. There are a lot of pretty sharp climbs and drops along the route so my legs felt well worked out by the end of it, leading me to thoroughly enjoy the next instalment of weekend ale on Saturday night - Timothy Taylors Landlord and Fuller's ESB. Yum. This was followed on Sunday by the third instalment - Wychwood Blonde and Theakston's Old Peculiar. All taken for the purposes of carbing up for the Fling. Honest.
I'm never too sure how much flat distance running I should do compared to hilly up and down running. I much prefer the latter but wonder whether it might be over stressing my legs sometimes. Not really got much desire to change so I'd prefer any comments to confirm that what I currently do is the best. Thanks. :-)
Profile of the run around the Ashridge Estate
Thursday 17 April 2008
Joy - tired legs but no calf injury
Tuesday - Trail run
Route: Aspley Heath loop
Distance: 9.82 miles
Ascent / descent: +823' / -792'
Time: 01:23:39
Splits: 7:59 (fastest), 9:13 (slowest), 8:31 (average)
I went for my first run on Tuesday since pulling my calf muscle last week in a daft accidental overly zealous stretching move. The first run back from an injury, regardless of however small, is a little nerve wracking when you have the biggest race of the year so far in less than 2 weeks. I reckoned that the worst case scenario would see me lose most of this week training wise but I'd still be fine for the Fling even if my calf twinged during the run. A few other folk have also suddenly come down with injuries of one sort or another over the past week (Tim, Tom and Davie B - best wishes to you all!).
Anyway the run started off fine. Actually it felt really good. The sun was out and shining through the pine trees of Aspley Heath as I started and it felt good running and jumping over the gnarled roots and tree stumps that pepper the forest floor. I felt a few twinges after about a mile but began to think stop it dafty, you are looking for odd feelings. I find I do this after an injury - when I run I almost try to feel something wrong somewhere. I decided to ignore the tiny little funny feelings here and there and just run.
The sun disappeared and a chill wind began to strip the heat from my hands but my legs kept it together through the various ups and downs of this run (see profile below) which is about half way between my work and house. I finished the run in a pretty quick time for this route with my muscles feeling fatigued and perhaps a little tight in places but nothing to complain about. Roll on the Fling!
I hope the other injured WHWR runners make a speedy recovery.
Aspleu Heath 10 mile loop elevation profile (about as hilly as it gets in MK)
Wednesday - Road and towpath run
Route: Great Brickhill - Grand Union Canal loop
Distance: 7.97 miles
Ascent / descent: +246' / -234'
Time: 01:03:26
Splits: 7:50 (fastest), 8:29 (slowest), 7:58 (average)
I thought it best not to push my calf too much by doing another trail run so opted instead for the convenience of one of the road and canal loop runs that I can do straight from my house. This worked a bit better with taking care of baby Eilidh who is going through some developmental spurt just now is consequently a bit grumpy.
My legs felt surprisingly exercised from the previous night's trail run which did slightly bother me - I only did 10 miles, why were my legs so muscle fatigued? Not sure, but I dug in and ran the route around the 8 min/mile average mark with a speed up towards the end.
My wife gave my legs a quick massage to relieve some tight spots on my calves and my ITB. I've not seen my regular physio for a few weeks now as he is racing (cycling) in the US. I see him every 2-3 weeks and find this necessary to keep my legs free of niggling complaints. I won't see him till after the Fling so am a little nervous that my legs will tighten up too much. Well, that's my excuse for getting a massage from Kirstin, my wife. (sshh nobody tell her).
Great Brickhill - Grand Union canal loop elevation profile
Thursday - Trail run
Route: Aspley Heath loop
Distance: 9.77 miles
Ascent / descent: +836' / -805'
Time: 01:27:04
Splits: 8:05 (fastest), 9:20 (slowest), 8:55 (average)
The three runs I have done this week have upped my mid-week mileage towards the 30 mark, which I intend to maintain (with rest weeks post-race and tapering) until the WHWR. I'll combine this with a long (23-25 mile) run at the weekend. I think I'll have to start eating more to do this though as I got to about 2 miles from the end of the run today (Thursday) and started to feel my head go foggy and hunger come on very quickly. Its a sure sign of decreasing blood sugar when all you can think about is greasy and/or sugary food mmm fish n chips. I've never bonked in a short (10 mile) training run before, or in fact in any training run but I wasn't carrying any food or water so had no choice but to hope I had enough sugar left in my system to get back to my car and a waiting bottle of ribena. I managed it at a slower pace than I'd wanted to run at and will now have a serious think about what and how much extra to eat as my training intensity increases towards the big date in June.
Route: Aspley Heath loop
Distance: 9.82 miles
Ascent / descent: +823' / -792'
Time: 01:23:39
Splits: 7:59 (fastest), 9:13 (slowest), 8:31 (average)
I went for my first run on Tuesday since pulling my calf muscle last week in a daft accidental overly zealous stretching move. The first run back from an injury, regardless of however small, is a little nerve wracking when you have the biggest race of the year so far in less than 2 weeks. I reckoned that the worst case scenario would see me lose most of this week training wise but I'd still be fine for the Fling even if my calf twinged during the run. A few other folk have also suddenly come down with injuries of one sort or another over the past week (Tim, Tom and Davie B - best wishes to you all!).
Anyway the run started off fine. Actually it felt really good. The sun was out and shining through the pine trees of Aspley Heath as I started and it felt good running and jumping over the gnarled roots and tree stumps that pepper the forest floor. I felt a few twinges after about a mile but began to think stop it dafty, you are looking for odd feelings. I find I do this after an injury - when I run I almost try to feel something wrong somewhere. I decided to ignore the tiny little funny feelings here and there and just run.
The sun disappeared and a chill wind began to strip the heat from my hands but my legs kept it together through the various ups and downs of this run (see profile below) which is about half way between my work and house. I finished the run in a pretty quick time for this route with my muscles feeling fatigued and perhaps a little tight in places but nothing to complain about. Roll on the Fling!
I hope the other injured WHWR runners make a speedy recovery.
Aspleu Heath 10 mile loop elevation profile (about as hilly as it gets in MK)
Wednesday - Road and towpath run
Route: Great Brickhill - Grand Union Canal loop
Distance: 7.97 miles
Ascent / descent: +246' / -234'
Time: 01:03:26
Splits: 7:50 (fastest), 8:29 (slowest), 7:58 (average)
I thought it best not to push my calf too much by doing another trail run so opted instead for the convenience of one of the road and canal loop runs that I can do straight from my house. This worked a bit better with taking care of baby Eilidh who is going through some developmental spurt just now is consequently a bit grumpy.
My legs felt surprisingly exercised from the previous night's trail run which did slightly bother me - I only did 10 miles, why were my legs so muscle fatigued? Not sure, but I dug in and ran the route around the 8 min/mile average mark with a speed up towards the end.
My wife gave my legs a quick massage to relieve some tight spots on my calves and my ITB. I've not seen my regular physio for a few weeks now as he is racing (cycling) in the US. I see him every 2-3 weeks and find this necessary to keep my legs free of niggling complaints. I won't see him till after the Fling so am a little nervous that my legs will tighten up too much. Well, that's my excuse for getting a massage from Kirstin, my wife. (sshh nobody tell her).
Great Brickhill - Grand Union canal loop elevation profile
Thursday - Trail run
Route: Aspley Heath loop
Distance: 9.77 miles
Ascent / descent: +836' / -805'
Time: 01:27:04
Splits: 8:05 (fastest), 9:20 (slowest), 8:55 (average)
The three runs I have done this week have upped my mid-week mileage towards the 30 mark, which I intend to maintain (with rest weeks post-race and tapering) until the WHWR. I'll combine this with a long (23-25 mile) run at the weekend. I think I'll have to start eating more to do this though as I got to about 2 miles from the end of the run today (Thursday) and started to feel my head go foggy and hunger come on very quickly. Its a sure sign of decreasing blood sugar when all you can think about is greasy and/or sugary food mmm fish n chips. I've never bonked in a short (10 mile) training run before, or in fact in any training run but I wasn't carrying any food or water so had no choice but to hope I had enough sugar left in my system to get back to my car and a waiting bottle of ribena. I managed it at a slower pace than I'd wanted to run at and will now have a serious think about what and how much extra to eat as my training intensity increases towards the big date in June.
Monday 14 April 2008
Recovering from calf strain and marathon waahoo
I saw a physio on Saturday and she confirmed that I'd pulled my calf muscle whilst doing vigorous early morning stretching. Doh, a seriously unnecessary and annoying thing to have done. It put paid to my long weekend run on Saturday which is frustrating as it was my last scheduled long one before the Fling. I've decided to be cautious since my last run on Wednesday last week made it sore. Luckily it is responding to treatment well (massage, gentle stretching and ice) so I went for a swim yesterday (mild loading), will use an exercise bike today (moderate loading) and then back to running tomorrow (serious loading).
Looks like I'll be running as a member of the Aussie team at the Highland Fling with some real top blokes - Keith Hughes, Jim Clarke and Karl Winkler. My wife is a rural Queenslander from Canungra and I am an enthusiastic afficionado of the Aussie drinking vending innovation of the drive-thru bottle shop. These are sufficient qualifications to join the team. Honorary Aussie for the day, eh? I'll have to talk slower than I normally do, wink a lot and say 'she'll be roight' (or is this my wife's peculiar Queensland culture I am letting through?). Jeez.
Before I go I must say very well done to all the WHWR's and Shenley Striders who completed the Flors London Marathon yesterday. It sounds like everyone was running on top form, beating expected times. Well done! Waahoo!
Looks like I'll be running as a member of the Aussie team at the Highland Fling with some real top blokes - Keith Hughes, Jim Clarke and Karl Winkler. My wife is a rural Queenslander from Canungra and I am an enthusiastic afficionado of the Aussie drinking vending innovation of the drive-thru bottle shop. These are sufficient qualifications to join the team. Honorary Aussie for the day, eh? I'll have to talk slower than I normally do, wink a lot and say 'she'll be roight' (or is this my wife's peculiar Queensland culture I am letting through?). Jeez.
Before I go I must say very well done to all the WHWR's and Shenley Striders who completed the Flors London Marathon yesterday. It sounds like everyone was running on top form, beating expected times. Well done! Waahoo!
Saturday 12 April 2008
Bit of a mixed week really
First of all, good luck to all WHWR runners and Shenley Striders club members running the Flora London Marathon tomorrow. Have a great run one and all! I'll unfortunately be tied up with work and looking after baby daughter so won't make it down to cheer you on. I'll be thinking of you and if I can, I'll watch the telly a bit.
I bought some new shoes. The soles of old ones were beginning to concertina and when I showed them to Debs and Marco at the Wuthering Hike they asked the question 'what were they?' - a good hint to get some new ones. Have bought exactly the same brand and model. You can't beat 'em for long trail running - Montrail Hardrocks - named after the legendary ultra footrace in the States whose motto is 'wild and tough' - http://www.hardrock100.com/ - I'd love to run it someday but I ain't good enough yet.
Here are some photos of my lovely non-orange shoes:
Also bought some Montane Sonic shorts (yes Marco, these are the shorts for you) which I am keen to try out this weekend - they are supposed to be very good for ultra running and all Montane equipment I've tried is superb. It is good to buy British as well - I am a supporter of moderate economic localisation - there are so many hidden external social and environmental costs to globalisation which aren't taken into account.
Only a few weeks to go to the biggest (longest) race of the year so far - the Highland Fling, covering the first 53 miles of the West Highland Way. The main aim in running it for me is to run a 53 mile distance as part of my WHWR08 training, but it'll be good to see how fast I can do the distance in. And yes, where I place. There's been a thread discussion on the role of competition in ultra events on the WHWR forum and my view is that the main competition is between each competitor and their distance or time goal, but that a little friendly rivalry can help sustain performance when spirits are down or the legs are particularly sore. When you see someone you know a few hundred metres in front it helps you up the pace to catch them.
So this week was meant to be a highish volume week of running after spending last week recovering from my 2 March races. The week started well with a Monday night 4 minute effort session. I even ran one of my 4 minute efforts at sub 6 minute/mile pace without it feeling too uncomfortable. I am definitely getting faster. Slowly, but it is happening.
I then put into practice my British Summer Time working and training plan. I get up earlier and arrive in work for around 07:00 or 07:15 then work through to 16:00 when I then hit the local woods for some hilly trail running. The benefit to doing this is that I get to spend the evening withy my wife rather than heading out training after putting baby Eilidh to bed then struggling to fit eating and relaxing in along with getting to bed at a decent time. It's all about balance as Mayas Lukas sagely advised on the WHWR forum.
On Wednesday I got up and did my usual morning stretches but DOH, I went far to violently into a calf stretch and it didn't feel so good. It stiffened up during the day but I was so keen to continue with my training I ran an easy 6 miler with the club that evening. Mistake. Thursday found my calf even stiffer and no improvement by Friday. I have self-massaged to loosen the obvious tight spot and iced it and luckily it seems better today. I'm off to see a physio today (not my normal one, he is racing in the US) so hopefully she'l be able to work it out and I can still fit in a long, 25 mile run tomorrow.
Map of Monday run - the beauties of Milton Keynes Centre
The stats for my various runs this week:
Monday - 4 minute effort speed session with 2 minute recoveries
Route: City Centre loop
Distance: 6.73 miles
Ascent / descent: +180' / -167'
Time: 00:57:00
Fast split paces (I mucked up the lapping at the start so these will be a little odd): 6:27, 6:36, 7:06, 6:20, 5:52
Tuesday - 7 mile trail run
Route: Aspley Heath 7 mile loop
Distance: 6.99 miles
Ascent / descent: +651' / -615'
Time: 00:59:30
Splits: 7:51, 8:46, 8:31, 8:20, 8:58, 8:54, 8:06
Wednesday - 6 mile multi-terrain run (trail and footpath)
Route: West Bucks Way loop
Distance: 5:74 miles
Ascent / descent: +107' / -111'
Time: 00:54:07
Splits: 8:51, 9:37, 9:32, 9:02, 9:39, 7:25
I bought some new shoes. The soles of old ones were beginning to concertina and when I showed them to Debs and Marco at the Wuthering Hike they asked the question 'what were they?' - a good hint to get some new ones. Have bought exactly the same brand and model. You can't beat 'em for long trail running - Montrail Hardrocks - named after the legendary ultra footrace in the States whose motto is 'wild and tough' - http://www.hardrock100.com/ - I'd love to run it someday but I ain't good enough yet.
Here are some photos of my lovely non-orange shoes:
Also bought some Montane Sonic shorts (yes Marco, these are the shorts for you) which I am keen to try out this weekend - they are supposed to be very good for ultra running and all Montane equipment I've tried is superb. It is good to buy British as well - I am a supporter of moderate economic localisation - there are so many hidden external social and environmental costs to globalisation which aren't taken into account.
Only a few weeks to go to the biggest (longest) race of the year so far - the Highland Fling, covering the first 53 miles of the West Highland Way. The main aim in running it for me is to run a 53 mile distance as part of my WHWR08 training, but it'll be good to see how fast I can do the distance in. And yes, where I place. There's been a thread discussion on the role of competition in ultra events on the WHWR forum and my view is that the main competition is between each competitor and their distance or time goal, but that a little friendly rivalry can help sustain performance when spirits are down or the legs are particularly sore. When you see someone you know a few hundred metres in front it helps you up the pace to catch them.
So this week was meant to be a highish volume week of running after spending last week recovering from my 2 March races. The week started well with a Monday night 4 minute effort session. I even ran one of my 4 minute efforts at sub 6 minute/mile pace without it feeling too uncomfortable. I am definitely getting faster. Slowly, but it is happening.
I then put into practice my British Summer Time working and training plan. I get up earlier and arrive in work for around 07:00 or 07:15 then work through to 16:00 when I then hit the local woods for some hilly trail running. The benefit to doing this is that I get to spend the evening withy my wife rather than heading out training after putting baby Eilidh to bed then struggling to fit eating and relaxing in along with getting to bed at a decent time. It's all about balance as Mayas Lukas sagely advised on the WHWR forum.
On Wednesday I got up and did my usual morning stretches but DOH, I went far to violently into a calf stretch and it didn't feel so good. It stiffened up during the day but I was so keen to continue with my training I ran an easy 6 miler with the club that evening. Mistake. Thursday found my calf even stiffer and no improvement by Friday. I have self-massaged to loosen the obvious tight spot and iced it and luckily it seems better today. I'm off to see a physio today (not my normal one, he is racing in the US) so hopefully she'l be able to work it out and I can still fit in a long, 25 mile run tomorrow.
Map of Monday run - the beauties of Milton Keynes Centre
The stats for my various runs this week:
Monday - 4 minute effort speed session with 2 minute recoveries
Route: City Centre loop
Distance: 6.73 miles
Ascent / descent: +180' / -167'
Time: 00:57:00
Fast split paces (I mucked up the lapping at the start so these will be a little odd): 6:27, 6:36, 7:06, 6:20, 5:52
Tuesday - 7 mile trail run
Route: Aspley Heath 7 mile loop
Distance: 6.99 miles
Ascent / descent: +651' / -615'
Time: 00:59:30
Splits: 7:51, 8:46, 8:31, 8:20, 8:58, 8:54, 8:06
Wednesday - 6 mile multi-terrain run (trail and footpath)
Route: West Bucks Way loop
Distance: 5:74 miles
Ascent / descent: +107' / -111'
Time: 00:54:07
Splits: 8:51, 9:37, 9:32, 9:02, 9:39, 7:25
Saturday 5 April 2008
Longish trail run
Route: Aspley Heath forest loop
Terrain: forest trail
Distance: ~16.5 miles
Time: ~02:35
Ascent / descent: +1400' / -1400'
Avg. pace: 09:24
I was absolutely shattered on Friday night after the week at work. Really really tired. My wife kindly took over baby duties so I could sleep and do a run the next day without being totally like a zombie. She is a star.
I woke up not really in the mood for running but after some QOTSA music en route to Aspley Heath I was well rocked up and in the mood. The first few hundred metres felt like I was running with big heavy wooden stumps for legs so the mood went down again. And then back up as I began running the trail and felt like I was flying - that kind of effortless feeling running where you jump, bound and weave without feeling the exertion at all. Then the mood went back down as I hit the first major hill of the route - not a biggy (none are down here) but 35m of stiff up was enough to have me gasping. The rest of the run was like this - real ups and downs, flying sections and head down trudging sections.
Monday - speed session (4ish miles)
Tuesday - 8 mile trail run
Wednesday - 7 mile trail run
Thursday - 8 mile tempo run
Saturday - 23 mile trail run
Total mileage projected = 47 miles
With high workload and baby care I can't run many more miles per weekunless I have a race but I reckon this is adequate.
Terrain: forest trail
Distance: ~16.5 miles
Time: ~02:35
Ascent / descent: +1400' / -1400'
Avg. pace: 09:24
I was absolutely shattered on Friday night after the week at work. Really really tired. My wife kindly took over baby duties so I could sleep and do a run the next day without being totally like a zombie. She is a star.
I woke up not really in the mood for running but after some QOTSA music en route to Aspley Heath I was well rocked up and in the mood. The first few hundred metres felt like I was running with big heavy wooden stumps for legs so the mood went down again. And then back up as I began running the trail and felt like I was flying - that kind of effortless feeling running where you jump, bound and weave without feeling the exertion at all. Then the mood went back down as I hit the first major hill of the route - not a biggy (none are down here) but 35m of stiff up was enough to have me gasping. The rest of the run was like this - real ups and downs, flying sections and head down trudging sections.
http://www.geograph.org.uk/photo/367427
Monday - speed session (4ish miles)
Tuesday - 8 mile trail run
Wednesday - 7 mile trail run
Thursday - 8 mile tempo run
Saturday - 23 mile trail run
Total mileage projected = 47 miles
With high workload and baby care I can't run many more miles per weekunless I have a race but I reckon this is adequate.
Friday 4 April 2008
Error in spreadsheet
After Tom commenting on my projected time for the Highland Fling and looking at the times of runners whom I know to be faster than me from last Fling I've checked over the spreadsheet I knocked up from my WHWR times. And yes, I'd not summed up the right range of cells - the spreadsheet was wrong. I'll be lucky to do sub-10 running at 10 - 12 mins/ miles and definitely won't be anywhere near sub-9. Oh well ... I thought I was good for a second there ... ;-)
Reckon I'll be about 10:30 for the Fling including break times en route.
Reckon I'll be about 10:30 for the Fling including break times en route.
Thursday 3 April 2008
The subversion of the subversive runner and some recovery training
Well it has happened just as predicted. Subversive runner Dave Waterman has been subverted and is now a full blown, middle of the night, typing in the dark, self-obssessed blogger. I warned him it would happen and that he would start to accumulate means of showing his popularity to other bloggers such as the counter and the hit map. These are displayed in full glory on his blog which does appear to be quite popular (dammit must repeatedly visit my own just to get a higher count than him ... mutter mutter) but his tales of guinness ridden derring-do have become less frequent. All he can think of is the blog and the hit map ... subverted ;-)
Anyhoo, I've got through March, which I was a little nervous about injury-wise due to my having scheduled two reasonably big races - Wuthering and Exe to Axe. Other than a slight achilles twinge I've raced well and have no injuries to speak of which is most gratifying. I'll now up the training in prep for the Highland Fling. Don't know what other folk are aiming for or think is reasonable but sub 9 hours seems pretty do-able based on the 2007 results and my WHWR timings (NOTE - Thomas has correctly pointed out in the comments that this would have put me in top 5 for '07 - don't think I'm a top 5 high flyer but I reckon, after some spreadsheet calculation, that sub-10 is definitely achievable at 10 - 12 min/mile pace following my WHWR07 break schedule and I'll have a crack at sub-9).
Been reading other folks blogs about the group that has largely been organised by John Kynaston and has run various ultra distance training runs along the WHW. To have a group of folk happy to get up at daft times and run very long distances is a rare thing so the initiative is great. Ultra running is a little solitary, but partly purposefully so - it is a way of getting some head space. However, I'd happily join in a group of ultra runners were they based locally. Admittedly I think the WHWR group ought to branch out from running along the WHW (there's so much else to run along and up and over in Scotland!) but the group spirit must be such a boost to training. Perhaps it might evolve into an informal ultra running club with no fixed location? That would be fun, and something unique.
But back to the training. What have I been up to this week? I've been recovering. Other folk seem to like to run as a means of recovering from long or punishing runs. I have a different strategy and prefer to rest completely for 1 day then do some non-running exercise for 1 day then get back to running.
I rested on Monday after the Exe to Axe, then did some cycling and rowing in the gym on Tuesday then a run on Wednesday night and tonight (Thursday). I felt fine in terms of aches and pains and my post-race stiffness has completed disappeared. Been eating a lot more this week though and my legs have felt a bit heavy whilst running, but not overly so.
The stats ...
Tuesday - Gym session
Cycling: 9 miles
Rowing: 1 mile
Running: 2 miles
Stomach and back workout
Wednesday - Easy run with some short (2 block length) efforts
Route: MK centre loop (north side)
Terrain: path
Distance: 6.98 miles
Time: 01:05:19
Ascent / descent: +184' / -167'
Splits: 8:58, 8:51, 8:10, 10:08, 9:34, 9:54, 9:41
Thursday - Moderate pace trail run
Route: Stockgrove country park perimeter loop
Terrain: forest trail
Distance: 5.98 miles
Time: 00:46:23
Ascent / descent: +446' / -447'
Splits: 8:01, 7:56, 7:13, 7:44, 7:45, 7:42
Anyhoo, I've got through March, which I was a little nervous about injury-wise due to my having scheduled two reasonably big races - Wuthering and Exe to Axe. Other than a slight achilles twinge I've raced well and have no injuries to speak of which is most gratifying. I'll now up the training in prep for the Highland Fling. Don't know what other folk are aiming for or think is reasonable but sub 9 hours seems pretty do-able based on the 2007 results and my WHWR timings (NOTE - Thomas has correctly pointed out in the comments that this would have put me in top 5 for '07 - don't think I'm a top 5 high flyer but I reckon, after some spreadsheet calculation, that sub-10 is definitely achievable at 10 - 12 min/mile pace following my WHWR07 break schedule and I'll have a crack at sub-9).
Been reading other folks blogs about the group that has largely been organised by John Kynaston and has run various ultra distance training runs along the WHW. To have a group of folk happy to get up at daft times and run very long distances is a rare thing so the initiative is great. Ultra running is a little solitary, but partly purposefully so - it is a way of getting some head space. However, I'd happily join in a group of ultra runners were they based locally. Admittedly I think the WHWR group ought to branch out from running along the WHW (there's so much else to run along and up and over in Scotland!) but the group spirit must be such a boost to training. Perhaps it might evolve into an informal ultra running club with no fixed location? That would be fun, and something unique.
But back to the training. What have I been up to this week? I've been recovering. Other folk seem to like to run as a means of recovering from long or punishing runs. I have a different strategy and prefer to rest completely for 1 day then do some non-running exercise for 1 day then get back to running.
I rested on Monday after the Exe to Axe, then did some cycling and rowing in the gym on Tuesday then a run on Wednesday night and tonight (Thursday). I felt fine in terms of aches and pains and my post-race stiffness has completed disappeared. Been eating a lot more this week though and my legs have felt a bit heavy whilst running, but not overly so.
The stats ...
Tuesday - Gym session
Cycling: 9 miles
Rowing: 1 mile
Running: 2 miles
Stomach and back workout
Wednesday - Easy run with some short (2 block length) efforts
Route: MK centre loop (north side)
Terrain: path
Distance: 6.98 miles
Time: 01:05:19
Ascent / descent: +184' / -167'
Splits: 8:58, 8:51, 8:10, 10:08, 9:34, 9:54, 9:41
Thursday - Moderate pace trail run
Route: Stockgrove country park perimeter loop
Terrain: forest trail
Distance: 5.98 miles
Time: 00:46:23
Ascent / descent: +446' / -447'
Splits: 8:01, 7:56, 7:13, 7:44, 7:45, 7:42
Tuesday 1 April 2008
Achilles injury recovery
I forgot to say in my last posting that, despite feeling like a slacker last week for not running it was definitely the best option. My achilles bruising from the Wuthering Hike subsided and didn't bother me at all during the Exe to Axe. The sensible, careful strategy worked out. Hurrah.
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