tag:blogger.com,1999:blog-5433095739338170892024-02-20T04:37:13.119-08:00: then stopSome stuff about trail running and avoiding bears in New JerseyUnknownnoreply@blogger.comBlogger46125tag:blogger.com,1999:blog-543309573933817089.post-6518086412808182022013-09-30T19:43:00.000-07:002013-09-30T19:43:23.818-07:00Ramapo Mountain Madness 2013 - New Jersey's toughest wee ultraIt's now six months since we moved to New Jersey from Scotland. We live about an hour north west of NYC, not far from where the suburbs stop and the mountains begin. They are modest mountains, less than 1,500ft high, but steep and rugged enough to make for scenic views and challenging ultra marathon courses.<br />
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Ramapo Mountain Madness is a 50km race with about 5,000ft of ascent and descent up, down and around the Ramapo Mountains. The race started last Saturday at 9am, and I had time for a leisurely breakfast before driving for twenty minutes to the start at Shepherd Lake. After picking up my number and a few quick chats with some of the north New Jersey trail running community that I had ran with in the past, we were off at an easy pace on a smooth, wide trail around the lake.<br />
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Half a mile into the race we turned off onto one of the many blazed trails maintained by the New York - New Jersey Trail Conference, and for the next 39km the sections of smooth, wide trail were few and far between, and always disappointingly short in length. The blazed trails that the race follows are for the most part technical single tracks with lots of rocks, roots, fallen trees and other obstacles to slow you down. It was impossible to settle into a rhythm for long, having to constantly break stride because of an extra rocky patch or because of the trail descending down some big boulder steps. Occasionally the trail would be smooth, hard-packed earth and my feet could have a rest from the battering they were taking on the rocks, but these sections would only last for a few hundred metres at most.<br />
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I had ran a few sections of the route in training so knew what to expect and my plan for the day was just to finish and enjoy myself. The forest colours have just started to turn and rather than the solid dark green of the last few months the leaves were a palette of golden greens and rusty browns. A handful of trees sporting scarlet or bright yellow leaves hinted at the spectacle to come at peak foliage in a few weeks time. With the sun bathing the forest in beautiful fall light it was a day to enjoy and not get hung up on times and places.<br />
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The course had well stocked aid stations every 4 or 5 miles and a section of out and back at half-way which allowed all the runners to encourage each other. At about half way I was feeling good, the energy gels from the aid stations were working well and a handful of chocolate covered espresso beans every so often seemed to be keeping a bit of zip in my legs. I started pushing a little harder from then on and caught a few runners that had started off faster then struggled later in the race - the day had warmed up more than I think most of us expected, which maybe caught a few of the faster starters off guard. <br />
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After about four and a half hours of running on single track trails through beautiful forest there was a short, steep climb up to the top of a hill and view to remind us that we were only 30 miles from the centre of one of the busiest cities in the world.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-9suVd-kKxcE/UkovgAgAFEI/AAAAAAAAAdc/B3iJEofSffM/s1600/ramapomtns.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="300" src="http://2.bp.blogspot.com/-9suVd-kKxcE/UkovgAgAFEI/AAAAAAAAAdc/B3iJEofSffM/s400/ramapomtns.jpg" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Ramapo Mountains with the skyscrapers of Manhattan on the horizon</td></tr>
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A few hundred metres after the viewpoint there was a big pile of bear scat in the middle of the trail - luckily I was far enough down the field that any bears would either have been scared away or be full by the time I got near them.<br />
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The last aid station was right next to the finish line before the race route headed out for a final 7 mile loop on mountain bike trails. The last seven miles of the race were the easiest running and the fastest part of the course for me by about a minute per mile. It was good to feel like I was running strongly on this last part of the course and I made up a few places. Although the trail was less rocky now there were some other obstacles to slow us down.<br />
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<tr><td class="tr-caption" style="text-align: center;">It wasn't just rocks and roots on the trail that we had to watch out for...</td></tr>
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Once I'd finished taking a few photos of my harmless, but very impressive looking, friend I was soon on the smooth, wide lakeside trail we had started on and ran the last few hundred metres back to the finish. I crossed the line in a little over six-and-a-half hours - I'd hoped to get under seven hours so I was pleased with my time. After a lie down in the sun and a quick thank-you to the race director I was just trying to decide whether to have a burger or a hot dog from the barbecue that the race organisers had fired up, when I received a text from my wife to say that my son had just fallen in the playground near home and broken his arm. I thought I should probably go and see how he was so unfortunately I wasn't able to hang around and chat to the other runners. It would have been good to hear some other race tales.<br />
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I'll hopefully get out for many training runs in the Ramapo Mountains since they are only ten minutes in the car from our house, and I'm already looking forward to Mountain Madness 2014. Thanks again to the race organisers and helpers for putting on such a great event, and to all the runners for the camaraderie and encouragement that I like most about this sport. My son's arm isn't too bad and he is enjoying all the attention. I could probably have stayed for a burger after all.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-53608435394842519042013-03-09T19:16:00.001-08:002013-03-09T19:16:14.978-08:00Stormin' NorvinAfter a few inches of snow on Friday morning and a day of sleet and rain, Saturday was a lot more pleasant - not a cloud in the sky and the temperature was a few degrees above freezing. I did some more exploration of the forests and trails in the north New Jersey area by heading out to Norvin Green State Forest for an 8 mile run.<br />
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It was brilliant. Norvin Green State Forest is a hilly, rugged 6,000 plus acre area of forest with lots and lots of maintained trails. The land was pretty much scoured clean by ice sheets during the last ice age and in many places the soil never came back so I was running on big slabs of granite a lot of the time - always fun. <br />
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They were tough trails though, very rocky and either up or down - no flat, smooth, easy miles to be had, every one had to be worked for. My feet were aching by the end of it - for most of the run the rocks were hidden under a few inches of soft snow and I was constantly jamming my feet between rocks or landing too hard on an unexpected rock. The good thing about all the bare rock though is that there were more viewpoints than in most of the forests round here, including a few with the obligatory view of the Manhattan skyline 30 miles to the East.<br />
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I was running pretty slow and taking lots of photos but it was good just to be out on such a beautiful day in a very scenic bit of forest. I think I need to enter a race to get myself motivated and have been looking into what's on offer round here. There's a 30 mile race in September that looks good but it would be good to do something a little longer.<br />
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Miles run on New Jersey trails - 58. Bears seen - 0.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-543309573933817089.post-89338502776090568202013-02-16T14:13:00.000-08:002013-02-16T14:13:37.943-08:00A run in the woods - Harriman State ParkNot long after we decided to come and live in New Jersey for a few years I read "A Walk in the Woods", Bill Bryson's book about the Appalachian Trail. If you've read it (and if you haven't, you probably should), you'll know that much of the US is cartographically challenged when it comes to any passtime that doesn't involve an internal combustion engine. Luckily, in the North East, there is an organisation called the New York - New Jersey Trail Conference who maintain hiking trails in most state parks and recreation areas, and also publish detailed maps of those trails.<br />
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Last Monday I became the proud owner of a couple of NYNJTC maps - North Jersey Trails and Harriman / Bear Mountain State Park. Harriman State Park is in New York state, just over the state line from where we will live in New Jersey. It's a large state park of rugged, forested hills and lots and lots of lakes. This morning I drove the 20 minutes or so from Allendale, NJ, up to Harriman State Park to run some of the trails and make some use of my new map.<br />
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There had been a few inches of snow last night but once I left the parking lot on the main trail up to Pine Meadow Lake it was ice that was more of a problem. This is a very popular trail and the new snow plus the snow from last week had been trodden down to ice. After a mile of skittering about on the path I took a different, less popular, trail and soon was running through a couple of inches of soft snow - heaven. <br />
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The NYNJTC maps show all maintained trails - meaning the trails are kept clear of debris and are marked every so often with paint blazes or little plastic rectangles nailed to trees - and also show where the good views are. Since the state parks are pretty much forested in their entirety, there are only certain places where you can get a view rather than the continuous views of the deforested hills in the UK. I took a trail up Diamond Mountain as it had a few viewpoints marked on it.<br />
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And I wasn't dissapointed - the views were good, a low milky sun was doing it's best to warm me up, and the snow was just deep enough to be a joy to run through without being too tiring. From the top of Diamond Mountain I looked out over snow covered forest for pretty much as far as the eye could see in all directions - it was difficult to believe this was only a one hour drive from the centre of Manhattan, until I noticed I could just see Manhattan in the distance. Amazing.<br />
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I dropped down the hill and round Pine Meadow Lake, which must be a very pleasant place to be in the summer, then set off on a trail to Ramapo Torne - I'd been speaking to a couple of hikers on the way down from Diamond Mountain and they said if I though the view from there was good I should go and see the one from Ramapo Torne. The trail out there was pretty tiring - the ruggedness of the area means that the trails are either climbing or descending, there are very few flat bits. And it's rocky too so there's a lot of climbing up and lowering yourself down rock steps. Nothing serious but just enough to make it impossible to get into a nice smooth running rhythm. <br />
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After some more great views of the surrondng mountains and forest, and of Manhattan, I ran the last couple of kilometres back to the car park down a gentle downhill snow covered trail. There can't be many better ways to finish a run.<br />
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-543309573933817089.post-35758855040009745812013-01-20T18:33:00.000-08:002013-01-20T18:33:31.760-08:00Run New JerseyA few months ago my employer offered me a job in New Jersey for a couple of years. After many late nights discussing the advantages and disadvantages for us and the kids, me and my wife finally decided it was an opportunity we would probably never get again and we should do it. And so it is that I am spending two weeks in New Jersey getting to know my new place of work and looking for somewhere for our family to live.<br />
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It has been a beautiful weekend - clear skies, sun, mild temperatures and snow on the ground in the hills in north New Jersey where I am staying. I have been surprised by just how much scenic countryside there is in New Jersey since it seems to be better know for its industry and beaches. The north part of the state has lots of State forests and recreation areas, which are basically large areas of forested hills between 1,000ft and 2,000ft high, dotted with lakes and cut by a few river valleys. <br />
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<a href="http://2.bp.blogspot.com/-wvHnYzlELiA/UPymjdXlnAI/AAAAAAAAAQI/aIDR4x86HIU/s1600/SAM_1164.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="http://2.bp.blogspot.com/-wvHnYzlELiA/UPymjdXlnAI/AAAAAAAAAQI/aIDR4x86HIU/s320/SAM_1164.JPG" width="320" /></a>And there are lots of marked trails making their way through these forests. On Saturday I went for a short run up High Mountain (which slightly exagerates its 850ft stature), following the white and the yellow trails. The trails were mainly rocky singletrack through snow covered very quiet woods - surprisingly quiet seeing as the forest is only a few miles across and is surrounded by suburbs. On the white trail down in a valley my heart got going a bit faster I couple of times when I heard some sticks snapping nearby - the notice in the car park warning of bears had put my nerves a bit on edge. I met a couple of folk and it seems round here it is rude not to stop and have a good chat about things. The highlight of the run was being rewarded at the summit of High Mountain with a view of the skyscrapers of Manhattan about 15 miles in the distance. The sun was shining the wrong way to take a photo, but it was a good view.<br />
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<a href="http://3.bp.blogspot.com/-6BQI6PR8ykU/UPymjNrjuzI/AAAAAAAAAQE/xfUoaSh9PG0/s1600/SAM_1186.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-6BQI6PR8ykU/UPymjNrjuzI/AAAAAAAAAQE/xfUoaSh9PG0/s320/SAM_1186.JPG" width="180" /></a>This morning I met up with some of the guys from NJ Trailhead, an informal trail and ultra running group in north New Jersey. They arrange a weekly run every Sunday and this Sunday the run was at Ramapo Mountain (more like 1,200ft) and we did a nice easy couple of hours on some fairly rocky trails weaving and winding their way through the woods to a nice peak with a view and back past lakes and cabins. We were only about 25 miles from Manhattan yet the view from the peak was of rocky, forested hills stretching as far as we could see across north New Jersey and into New York state. Apparently there are marked trails through pretty much all of the forest we could see, which must make up hundreds and hundreds of miles of trails for me to explore over the next few years. The route we were running on was part of the Mountain Madness course, a 50km ultra held in September or October each year which is pretty much recognised as the toughest ultra in New Jersey because of the rough trails that it is run on. I might need to check when entries open.<br />
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Lifetime miles on NJ trails = 27; bears seen = zero. Long may it continue that way.<br />
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After the trail run in the morning I felt like a relaxing afternoon so caught a train for the one hour ride into NYC for my first every visit to the city - I couldn't help but swear involuntarily as I walked out of Penn Station onto the streets of New York for the first time. What a place.<br />
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-543309573933817089.post-59755443648340594882012-08-26T10:22:00.001-07:002012-08-26T10:22:28.149-07:00A day out on the Appalachian Trail – Delaware Water Gap, New Jersey
<span style="font-family: Arial;">So if you are lucky enough to be one of my Facebook friends
you might know that for the last week I have been travelling around the Western
States of the US visiting a bunch of bus companies that my employer recently
acquired.<span style="mso-spacerun: yes;"> </span>You will probably have spent
the week enthralled by wonderful tales of running in the morning in towns
you’ve never previously heard of, and have probably been marvelling at the
quality of photos that I took on those morning runs.<span style="mso-spacerun: yes;"> </span></span><br />
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<span style="font-family: Arial;">It might surprise you to find out that those morning runs,
starting and finishing at whichever hotel I found myself in and going along the
long, straight, boring roads that were usually the only running option, were
actually a bit rubbish.<span style="mso-spacerun: yes;"> </span>It was good to
see a bit of the places that I was staying in and it was good to get some
exercise each day to counter some of the American size portions I was eating,
but the routes themselves were not exactly inspiring.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Arial;">Today I found myself with a twelve hour layover at Newark
Airport, only a short train ride from Manhattan.<span style="mso-spacerun: yes;"> </span>Rather than hang around the airport for the
day I decided to get out and about and the choice of place to go was obvious –
rather than take a short train ride I hired a car for the day and drove the 70
or so miles to the Delaware Water Gap National Recreation Area, on the border
of New Jersey and Pennsylvania and through which the Appalachian Trail
runs.<span style="mso-spacerun: yes;"> </span>I’d done a bit of research (I
found a blog written by a keen hiker who can best be described as the John
Kynaston of Delaware Water Gap) and had worked out a route going out linking up
most of the shorter marked trails and back along the Appalachian Trail.<span style="mso-spacerun: yes;"> </span>I was really keen to run along part of the AT
since it is such a daddy of a long distance path – it runs over 1,000 miles
from Georgia to Maine.</span></div>
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<span style="font-family: Arial;">So here’s a few words and pictures on my run – about 14 miles in
total but quite slow (around 4 hours) because of the nature of the path, as
you’ll see, and it crept up to 30 Celsius over the course of the run.</span></div>
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<span style="font-family: Arial;">I started off with an ascent of Mt Tammay, a modest 1,500ft
hill that forms one side of the Gap.<span style="mso-spacerun: yes;"> </span>The
Gap has been formed where the Delaware River has cut through a ridge of
quartzite on it’s way to the sea.<span style="mso-spacerun: yes;"> </span>Now if
you know your rocks, you’ll know that quartzite (a metamorphosed sandstone)
weathers down into a jumble of sharp angular blocks typically ranging in size
from small boulders to about the size of a house brick. I’d heard that some
parts of the paths I would be running on were a bit rocky because of this
broken quartzite.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">At the start of the ascent of Mt Tammay - I thought this was what was meant by rocky trails so it seemed OK to me. How wrong I was.</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-moRytmPsDPk/UDpXpZQBa2I/AAAAAAAAAPc/wkdy-bDD02U/s1600/tammay2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://1.bp.blogspot.com/-moRytmPsDPk/UDpXpZQBa2I/AAAAAAAAAPc/wkdy-bDD02U/s400/tammay2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking into the Gap from Mt Tammay - the Delaware River cuts through a ridge of quartzite. It was a hot, hazy day.</td></tr>
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<span style="font-size: x-small;"><span style="font-family: Arial;"><span style="font-size: small;">The climb up Mt Tammay (red trail) took a little over 20
minutes, with a few photo stops.<span style="mso-spacerun: yes;"> </span>When I
came down the blue trail I was on the other side of the hill from the other
ascendees and for the next hour and a half I didn’t hear or see any other
people – I didn’t hear any cars or planes, it felt properly wild.<span style="mso-spacerun: yes;"> </span>But it was by no means peaceful – the paths
through the woods were an assault on the senses – I was constantly watching the
trail because of all the rocks and other dangers (more on that to come), above
my head was a cacophony of bird and insect calls as I went past, the smells of
the forest filled my nostrils and my feet felt the sharp quartzite through my
shoes on every step.<span style="mso-spacerun: yes;"> </span>I followed the
trail up Dunnfield Creek to Sunfish Pond, a very pretty wee lake which modestly
claims to be one of the seven natural wonders of New Jersey.<span style="mso-spacerun: yes;"> </span>I’m not sure what the other six are.</span><span style="mso-spacerun: yes;"> </span></span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-mSxMUSrBszA/UDpXmfXFvII/AAAAAAAAAPU/xHHOmS0Mdt0/s1600/creek.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://4.bp.blogspot.com/-mSxMUSrBszA/UDpXmfXFvII/AAAAAAAAAPU/xHHOmS0Mdt0/s400/creek.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The rocky trail alongside Dunnfield Creek</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-GIGMDSqs6KA/UDpXgX5l57I/AAAAAAAAAPM/yDTlgjKmo6M/s1600/sunfishpond.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="252" src="http://3.bp.blogspot.com/-GIGMDSqs6KA/UDpXgX5l57I/AAAAAAAAAPM/yDTlgjKmo6M/s400/sunfishpond.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunfish Pond - one of the seven natural wonders of New Jersey</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;">At Sunfish Pond I hit the AT for the first time.<span style="mso-spacerun: yes;"> </span>I could have headed back to the car along it
for a 10 mile run but decided since I was feeling okay and still had plenty
time (though I was moving much slower than I had expected because of the very
rocky paths) I would run out and back along the Trail to the intriguingly named
Raccon Ridge and Mount Mohican, a couple of miles each way.<span style="mso-spacerun: yes;"> </span>The first bit of the path was nice and smooth
so I thought oh good, the Appalachian Trail mustn’t be as rocky as the other
trails, but no soon enough it was back to business as usual.<span style="mso-spacerun: yes;"> </span>As I returned back past Sunfish Pond on the
AT this time the path became very much like the section of the WHW just north
of Inversnaid – lots of clambering over boulders and root stocks, and more than
once I very nearly trod on a timber rattlesnake basking on the rocks.<span style="mso-spacerun: yes;"> </span>Luckily they slithered down between a gap in
the rocks just as I got near them.<span style="mso-spacerun: yes;"> </span>I
think a few rattlesnakes on the WHW might slow even Terry Conway down a little.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;"></span> </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-a1OUSZrkQ2g/UDpZMNqQdJI/AAAAAAAAAPs/gPicbIyiTIg/s1600/rocks.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="315" src="http://4.bp.blogspot.com/-a1OUSZrkQ2g/UDpZMNqQdJI/AAAAAAAAAPs/gPicbIyiTIg/s400/rocks.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The AT at Sunfish Pond could hold its own againts the Inversnaid section of the WHW...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-mt4YntQ3Wd0/UDpXcXZUPVI/AAAAAAAAAPE/GAKQtZ6UJFc/s1600/snakes.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-mt4YntQ3Wd0/UDpXcXZUPVI/AAAAAAAAAPE/GAKQtZ6UJFc/s320/snakes.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...with some added dangers!</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-size: x-small;"><span style="font-family: Arial;"><span style="font-size: small;">As I ran the last few miles down the AT back to the hire car
I passed lots of walkers heading up to Sunfish Pond.<span style="mso-spacerun: yes;"> </span>By now it was nearly 30 Celsius and they were
suffering so I was glad that I had started a few hours earlier (perhaps the one
benefit of having to catch a red-eye from Portland the previous evening) and by
now was heading back downhill, fantasising about burritos and free soft drink
refills at Taco Bell.</span><span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-size: x-small;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span></span></span> </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-KO7ziXp-ZE0/UDpXZ8OIzrI/AAAAAAAAAO4/fkgDOVkPfGU/s1600/rocks2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://2.bp.blogspot.com/-KO7ziXp-ZE0/UDpXZ8OIzrI/AAAAAAAAAO4/fkgDOVkPfGU/s400/rocks2.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Most of the trails were feet-achingly rocky.</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;">So it was a good way to spend the day – it would perhaps
have been nicer to run on some slightly less rough trails (my feet are
throbbing as I write this) but I can’t fault the forest and the few vistas that
I saw.<span style="mso-spacerun: yes;"> </span>Especially since it was all only
just over an hour drive from New York City.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;">Didn’t see any bears.</span></div>
Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-74488089933705837672012-06-26T04:54:00.001-07:002012-06-26T06:44:32.714-07:00West Highland Way Race 2012...almost<span style="font-family: Arial;">Most of the ultrarunners I know have some sort of mantra,
something that they will repeat to themselves to encourage them to carry on
running when energy levels are low and everything hurts.<span style="mso-spacerun: yes;"> </span>Some of the mantras are straight to the
point, like Karin McKendrick’s “K.F.G.”, which I refuse to believe stands for “Karin
feels good”.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;">Mine is a quote from Alice in Wonderland that the fantastic
David Donaghue (of ultra running collie fame) shared with me when I was
worrying about my first ultra, the High Peak 40 in September 2008.</span></div>
<br />
<span style="font-family: Arial;">“Begin at the beginning...and go on till you come to the
end: then stop”</span><br />
<br />
<span style="font-family: Arial;">If you have ever wondered where the title of this blog comes
from, now you know.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<span style="font-family: Arial;">Last Saturday was my second attempt at the West Highland Way
Race.<span style="mso-spacerun: yes;"> </span>In my previous 7 ultras I have
always managed to keep moving forward, maybe stopping for a few minutes at
checkpoints to sort things out but between checkpoints always moving.<span style="mso-spacerun: yes;"> </span>Not on Saturday.<span style="mso-spacerun: yes;"> </span>On the climb up the Devil’s Staircase I had
to stop several times to sit down and let a bit of energy build up.<span style="mso-spacerun: yes;"> </span>Even on the downhill to Kinlochleven I needed
to stop just to get myself back together.<span style="mso-spacerun: yes;">
</span>On my final section, from KLL to Lundavra, I think I sat on every
suitable rock that lies next to the path before finally deciding enough was
enough and pulling out.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<span style="font-family: Arial;">I had no energy and was very dehydrated.<span style="mso-spacerun: yes;"> </span>As soon as I started to slow down in the wind
and rain I got very cold and the sore knee that I had had since 20 miles
stiffened up and every step became more difficult than the last.<span style="mso-spacerun: yes;"> </span>I think an unfortunate chain of events,
starting with stubbing my toe six days previously, led to where I was, and
maybe with hindsight I could have done things slightly differently on Saturday
and continued to the finish but that is easy to say now.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<span style="font-family: Arial;">I stubbed my big left toe the previous Sunday while out for
my final run before the race.<span style="mso-spacerun: yes;"> </span>It’s the
one with arthritis, there is no cartilage in the joint to absorb the impact so
it’s bone hitting bone.<span style="mso-spacerun: yes;"> </span>It hurts a lot
for most of the following week.<span style="mso-spacerun: yes;"> </span>I set
off running on Saturday morning and although the pain has pretty much gone I
just don’t feel comfortable in my running stride.<span style="mso-spacerun: yes;"> </span>At about 20 miles the outside of my left knee
starts to hurt – it gets worse and by 30 miles I’m taking painkillers and
wearing a knee support.<span style="mso-spacerun: yes;"> </span>I stub my toe
again in Bogle Glen and this time it is agony.<span style="mso-spacerun: yes;">
</span>I almost pull out at Auchtertyre but take some more painkillers and keep
on going.<span style="mso-spacerun: yes;"> </span>My stomach is starting to
struggle now and I’m feeling low on energy.<span style="mso-spacerun: yes;">
</span>Between Glencoe and Kinlochleven I grind to a halt as my body empties
itself of everything I’ve eaten in the last few hours.<span style="mso-spacerun: yes;"> </span>I struggle up the hill after KLL and just can’t
get going through the Lairig.<span style="mso-spacerun: yes;"> </span>I get very
cold, my vision starts to go blurry and I know it’s time to stop.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial;">This all sounds very negative but I’m feeling positive about
the experience and I know what my limits are and that there is a point where it’s
just not sensible to keep pushing. <span style="mso-spacerun: yes;"> </span>I am
very glad that I took part on Saturday – the West Highland Way Race is an
amazing experience and it was a pleasure to run with so many nice people and
witness some inspirational performances.<span style="mso-spacerun: yes;">
</span>The support during the day was wonderful – it’s difficult to describe
just how much some loon ringing a bell at you and shouting your name can raise
your spirits (thanks Lucy).<span style="mso-spacerun: yes;"> </span>I look back
on the day I spent running up the WHW with fond memories despite the eventual
outcome (and the weather), and it will be great to read about other peoples’
experiences in the coming weeks – I’ve already set a day aside to read Colin
Knox’s magnificent blog post once he has perfected it.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial; font-size: x-small;"><span style="font-size: small;">Ian and the organisational team do an amazing job, as does
everyone involved in putting this race on, so I’d like to say a big thanks to
them and I have to say a special thanks to Sean and Andrew for taking care of
me at Fort William.</span> </span></div>Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-543309573933817089.post-80549595988747667392012-05-22T14:45:00.001-07:002012-05-22T14:45:16.795-07:00City of Perth Barefoot 10k<br />
Today I ran in the first City of Perth Barefoot 10k, a rather low key and intimate race held on the grass of the North Inch in Perth at lunchtime. The race route consisted of 25 and a bit laps of the North Inch cricket oval, with the grass having been recently cut, though not specially for the race.<br />
<br />
The small field of competitors totalled one runner, so I was hopeful of a podium finish. As I jogged the half mile past some parked cars en route to the start of the race, I caught a glimpse of the runner, a tired looking individual with badly fitting shorts and a somewhat effeminate running style, and my confidence was boosted by his appearance.<br />
<br />
At the cricket oval I removed my shoes and got ready for the start - the race started almost immediately as I decided it was time to go and I only had an hour for lunch. I settled into a seven-minute mile pace and found myself leading the race. I was happy enough for the first few laps as the pace felt comfortable, but I was conscious of keeping something in reserve should the race become more competitive.<br />
<br />
The first few kilometres passed quite quickly at a steady pace, though the wet weather last week followed by a couple of hot dry days had meant that in amongst the grass were lots of little worm casts which had dried into small mud spikes - just a wee bit uncomfortable on the soles of my feet. I went through 5 kilometres in 21:10, still in first place and my pace had increased slightly. I continued to run steadily for the next few kilometres, feeling like I was running comfortably although there was a bit of an ache in my right ankle, which I had twisted ten days previously.<br />
<br />
After 5 miles of running my feet were starting to get quite sore - this was now the longest barefoot run I had done - so I increased my pace length to reduce the number of steps I had to take, and the number of times my feet had to hit the ground. My pace had been steadily increasing throughout the race, and since kilometre number 3 each kilometre had taken 3 to 4 seconds less than the previous one. It was only in the final kilometre that I felt I was having to try a bit, but I was holding on to first place which gave me an extra incentive to keep running well. Over the final few kilometres I had to concentrate on keeping a good running form - running barefoot is a bit less forgiving if you start plodding, which I guess is one of the training benefits.<br />
<br />
I reached the finish in 41:10, 10 seconds faster than the only 10k I have run in anger (the City of Stirling 10k in September 2006) so a small PB but I felt like I still had plenty of running in my legs whereas 6 years ago I staggered across the line and couldn’t have run another step. My garmin measured the course at exactly 10 kilometres, which is perhaps not surprising as the course route had been measured using a garmin identical to mine.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-wBCUiom3eY4/T7wIHZ1FA2I/AAAAAAAAAOk/s6B4YiYquwg/s1600/barefoot10k.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-wBCUiom3eY4/T7wIHZ1FA2I/AAAAAAAAAOk/s6B4YiYquwg/s400/barefoot10k.png" width="400" /></a></div>
<br />
I was delighted to have won the race - I don’t think a victory has been more fiercely contested since George Reid won the Kintyre Way Ultra in 2009 - though because of the small field there weren’t many runners to chat to at the finish and I jogged back to work rather than hang around for the prize giving.<br />
<br />
It was a great event to have run in and I look forward to the next one - I guess the field will always be small due to the spontaneous nature of the organisation and lack of marketing, so perhaps I’ll be able to retain my title.<br />
<div>
<br /></div>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-56584085967290456302012-05-13T10:10:00.000-07:002012-05-13T10:10:05.877-07:00A bit about intervalsLast year I wasn't quite sure what running to do in the seven weeks between the Fling and the WHW race - I settled for a 30+ mile run, a few 15-ish mile hill runs and a bunch of easy runs. So some long slow stuff but nothing fast. This year we have eight weeks to fill and my plan is a couple of 30+ mile runs (though that might have to change since 7 miles into the first of these today I twisted my ankle coming down Conic Hill after trying to run too quick down one of the rocky sections - I should perhaps of written "don't be a dick" on my hand to help me concentrate as I have a bit of form for twisting my ankle trying to run too fast down rock hills), and one or two interval sessions per week.<br />
<br />
This year I've been doing far more interval sessions than previously. Though calling them interval sessions is a perhaps misleading as there is none of this 5 x 1 miles with a 2 min recovery type stuff - I prefer a continuous run with some fast bits and some slow bits, aka fartlek. I guess there has been a bit of debate around why an ultrarunner would do intervals since during a race they'll not typically be running at a fast pace. My feeling is that intervals are one of the best ways to improve running efficiency (especially if they are up and down hills), and also doing fartlek and running the slow bits at ultra pace makes said pace seem somehow easier.<br />
<br />
I have two favourite sessions which I thought I would share just in case you are looking for something different to try on a run:<br />
<br />
1. Reducing time intervals - for this one, you need find a nice lap of between 1.5 and 3 miles that you are happy to run round a few times. I've got a nice 1.5 mile loop around the local woods that is half uphill and half downhill, and is all on good trails. Then, you set off round the loop at an easy pace. After the first lap, the aim is to do the second lap about 10 to 15 seconds per mile quicker than the first. Then on the third lap, run 10 to 15 seconds per mile quicker than the second lap, and so on until you have done 5 laps, with the fifth lap being maybe two to three minutes quicker than the first one. The idea is to get used to running strongly at the end of a run, and to focus on good running form, when you've got tired legs.<br />
<br />
2. Zapping - I once heard this called zapping so that's what I call it. The idea is run fast for a minute, then slow for a minute (or if you prefer fast for 30 seconds, slow for 30 seconds) and repeat until you've been running for about 30 to 40 minutes. It's a good one to really get your legs moving and again I think is a good one for running form and efficiency (especially if some of it is downhill since running fast downhill you have to concentrate on just touching the ground lightly with your feet, there's no time for plodding). As for what pace to run the fast ones, what I aim for is to run at the pace that I would run at if I was running for my life (I find watching The Descent and then doing this run in the dark helps to get my mind in the right place for this). <br />
<br />
So the plan is to keep doing intervals over the next 8 weeks, and hopefully my ankle will have recovered well enough soon that I can be running round the local woods late at night imaging I'm being chased by a bunch of carnivorous cavemen.Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-543309573933817089.post-75287680708663930342012-05-02T15:53:00.001-07:002012-05-03T13:07:03.314-07:00Hoka Highland Fling 2012<br />
It was the 2012 Hoka Highland Fling last Saturday - a 52 mile running race along the first half of the West Highland Way from the outskirts of Glasgow to Tyndrum. This was the 3rd time I have ran the race and last year I was delighted to finish in just under 10 hours. <br />
<br />
I wasn’t sure how I was going to get on as I haven’t done as much training as the previous year because of the problems I’ve had with my left foot. In the four months leading up to the Fling I had only done 4 runs longer than 10 miles, and only one of them was longer than 20 miles. So I had some big doubts over my stamina, but knew I was running faster than last year over shorter distances as I’ve done more interval and hill training . A week before the Fling I ran a 13 mile route up a local hill and was about 7 or 8 minutes faster than this time last year so I took the same proportion off my previous Fling time and created a 9 hours 20 minute schedule for myself. This felt a little ambitious given the lack of long training runs, but I thought I’d give it a go and see what happened - if I struggled later in the race then I would just slow down and enjoy the rest of the run.<br />
<br />
<b>Milngavie to Drymen - 12 miles, 1 hour 52 minutes</b><br />
In December I’d persuaded a work colleague in London to come and run the Highland Fling as his first ultra marathon. Malcolm was planning on doing an ultra in Northumberland later this year but I managed to convince him that he should come and do the Fling as well, and had promised him a great trail, fantastic scenery, brilliant weather and lots of friendly, supportive runners to share the day with. We met up just before the start - Malcolm was planning on taking it very easy since this was his first run longer than 26 miles so we ran the first few miles together at a nice easy pace. I think we were pretty much in last place after half a mile or so, but the pace was good and the first few miles ticked by in no time as we chatted about Malcolm’s first ultra. I left Malcolm to run his own race as we approached Craigallian Loch - he went on to finish in 12 hours 40 minutes after pacing himself well for the day. <br />
<br />
As usual the first few miles of the Fling reminded me of Monty Python’s “Marathon for the Incontinent” sketch - I guess the 8am start gives everyone too much time to hydrate before the start of the race.<br />
<br />
For the rest of the way to Drymen I kept it nice and easy and was a few minutes down on my schedule but was not too concerned as it was a great day to be out running and I was not that bothered about times.<br />
<br />
<b>Drymen to Rowardennan - 15 miles, 2 hours 33 minutes</b><br />
I was finding that I could comfortably run up more of the hills than I had done on previous Flings and felt really good on the way up to Conic Hill. Technical, hilly trail is more my bag than the fast, flat run up to Drymen, and going over Conic Hill I was catching plenty of runners who had started off a bit faster than me. Most of the interval training I have been doing has been hilly fartlek, with some of the fast intervals being downhill, and I think this helped as coming down Conic Hill I did not feel like I was braking with every step. <br />
<br />
At the Balmaha checkpoint Murdo told me that I had won the best drop bag prize - well, really my 6 year old daughter Anna had won it for me. Anna loves to paint so when my usual pre-race day fish and chips lunch came in a big paper bag it seemed like fate, and Anna was happy to paint her vision of the Highland Fling on it - I told her that the race had trees, mountains, lochs, cows and lots of people running, and she did the rest. The bag still smelled of fish and chips so it gave me a good appetite when I picked it up at Balmaha. Knowing how happy Anna would be that the bag had won definitely gave me spring in my step for the next few miles. I saw Norry at Balmaha, who was going well, and it was good to get a cheer from his support team every few miles on the way up to Rowardennan.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-qSS0H2IMJU8/T6G38TH9WGI/AAAAAAAAAOE/VblT1I2_Cso/s1600/dropbag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://4.bp.blogspot.com/-qSS0H2IMJU8/T6G38TH9WGI/AAAAAAAAAOE/VblT1I2_Cso/s400/dropbag.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With my drop bag at Balmaha - thanks to Davie Hall for the photo</td></tr>
</tbody></table>
The path along the loch side was a joy to run along on such a beautiful day. I ran much of the section with Jude, who was unfortunately having a lot of pain in one of his hips. I offered him a bit of emu oil but I don’t think it did the trick. The miles slipped by as we ran along chatting until Jude slowed down a little with the pain in his hip and I ran on, and it was as a shame to see in the results that Jude had had to pull out at Rowardennan. <br />
<br />
I was within a couple of minutes of my schedule at Rowardennan, and was feeling in good shape with 27 miles done so was happy with that.<br />
<br />
<b>Rowardennan to Beinglas - 14 miles, 2 hours 41 minutes</b><br />
The 4 miles of forest track after Rowardennan are probably some of the easiest running on the route so it was nice to feel in good shape on them and move quite quickly. I passed a few familiar faces on this section - I’d seen Colin Knox’s pacing schedule and provided we were both on schedule I should see him on this section, which I did. He looked to be going well and feeling comfortable and went on to get a good PB. I’m looking forward to see how Colin gets on in the WHW race in June - he’s certainly preparing for it well.<br />
<br />
I really enjoyed the rough section before and after Inversnaid, trying to move as smoothly as possible and letting my legs absorb the lumps and bumps. This was my fourth time along this bit of path and it definitely gets easier the more you run it. I had warned my friend Malcolm that the bit round Inversnaid was a little rough, but as I was clambering down some of the rock staircases I thought maybe I’d undersold it a little since it would seem really very rough to someone more used to running on roads - he managed fine with it though. On the climb a couple of miles before Beinglas I felt really low on energy and struggled up the hill for a few minutes before the calories in the chocolate soya milk I had downed started to come through. I ran into Beinglas still within a couple of minutes of my schedule.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-suEjKlJ1iVE/T6G39SWEPmI/AAAAAAAAAOM/O_MI9W_Zzuo/s1600/fling2012.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://1.bp.blogspot.com/-suEjKlJ1iVE/T6G39SWEPmI/AAAAAAAAAOM/O_MI9W_Zzuo/s400/fling2012.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running well, fuelled by soya milk, just before Beinglas - thanks to Allan Harley for the photo </td></tr>
</tbody></table>
<b>Beinglas to Tyndrum - 12 miles, 2 hours 13 minutes</b><br />
I felt good for about a mile out of Beinglas, then felt like my energy levels dived and I felt crap for ten minutes, until a can of coke started to work its way into my bloodstream. My energy had dropped pretty much thirty minutes since the previous time, and this repeated itself for the rest of the day - feel full of beans for twenty minutes, energy levels drop, drink something sweet, feel crap for ten minutes, energy levels pick up again. It was a little frustrating as my legs felt relatively fresh and not tight at all. I was able to cut loose on the downhills in the forest near Crianlarich, when in previous races I’ve had to stiffly pick my way down the hills in pain. Going through Auchtertyre coincided with one of my good spells and I was running 8 minute miles on the tracks and road there, but the last mile into Tyndrum coincided with one of my bad spells which was a shame. Struggling for the last ten minutes took a little of the shine off what had been a great day out.<br />
<br />
I finished in 9 hours 18 minutes - pretty much bang on my schedule, but more importantly much quicker than I could ever have imagined when I first ran the Fling three years earlier. There is definitely more to this game than just training harder - so much of it is learning how to mentally approach these long long runs.<br />
<br />
My left foot coped really well with the Fling - my running style has changed to protect my big toe joint, so that I strike with the outside of the front of my foot. I think I now have a much more efficient running style, and my legs definitely felt less tired, stiff and sore on Saturday than on any other ultra I have run. The outsides of my feet are bruised and sore though, and my lesser-toes are all losing their nails this week I expect. Running low on energy towards the end of the race was I guess down to having legs that were fresh enough to be able to burn up energy faster than I could absorb it.<br />
<br />
It was good to hang around at the finishing chatting to lots of familiar faces - Murdo had told me to wait around to pick up the prize for the best drop bag competition and I didn’t want to go home without it as my daughter would have been disappointed. Just as I was leaving, Malcolm came round the corner to finish, and it was nice to share a bit of the buzz he felt finishing his first ultra.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-DdKaCQZ2VLg/T6G34SzyLfI/AAAAAAAAAN8/vFEq3eUoV-g/s1600/anna.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://2.bp.blogspot.com/-DdKaCQZ2VLg/T6G34SzyLfI/AAAAAAAAAN8/vFEq3eUoV-g/s400/anna.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anna clearly delighted with her prize, a bottle of Murdo McEwan's Champion Ale</td></tr>
</tbody></table>
So it was a great race and I want to finish by saying a big thanks to John and everyone else involved in putting on the event - surely one of the UK’s best - and I hope anyone who injured themselves on Saturday is making a speedy recovery.<br />
<div>
<br /></div>Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-543309573933817089.post-38811381293440732462012-04-19T14:35:00.003-07:002012-04-19T23:39:14.562-07:00Lost: some joint cartilageIt's always fascinating to get a glimpse of the inner workings of your own body. I've seen the valves in my heart flapping back and forward on an ultrasound - I woke up one night with an irregular heart beat and the ultrasound was one of various checks that found nothing wrong - and on Tuesday I had the pleasure of having a good look at the inside of my left foot.<div><br /></div><div>It turns out that the joint where my big toe joins on to my foot doesn't really have any cartilage left in it. The bones around the joint have a number of bony growths and spikes on them as a result of the damage the lack of cartilage has caused, and the joint movement is limited to about 10 degrees of flex rather than the more normal 90. Plus it hurts, quite alot, all of the time. Advanced osteoarthritis of the big toe joint, just what a 37 year old with an interest in ultrarunning wants to be diagnosed with.</div><div><br /></div><div>The doctor explained the three options to me as:</div><div><br /></div><div>1. A cheliectomy (not sure of the spelling), which means cutting open the joint and cutting of the bits of bone that are inhibiting the flex, thereby freeing the joint up but unfortunately since there is no cartilage left it probably won't reduce the pain that much, and the offending bony bits will grow back over time.</div><div><br /></div><div>2. Fusing the joint, so it won't flex at all and running would be a bit difficult. This should stop the pain, but also has the drawback that I would not be able to wear high heels again.</div><div><br /></div><div>3. Replacing the joint - apparently this option is only suitable for couch potatoes (the doctor's words, not mine) and a runner would wear the new joint out in a year. Plus, it would seem to me that to replace the joint in question about a quarter of your foot would have to be cut out, and I don't think I fancy that.</div><div><br /></div><div>I guess the fourth option, and the one I'm settling for for the timebeing, is to put up with the pain and get on with it. I've had a sore foot for about seven years now and though it is steadily getting worse it's manageable at the moment. My running gait has definitely changed over the past few years (as evidenced by a bunch of compensation injuries and a different wear pattern on my shoes) in order to protect the damaged bit of my foot, and it feels more natural this year than it has done previously. The doctor recommended running in stiff soled shoes (those with a rockplate in are ideal), which I have been doing since Christmas and which I think helps, though strangely when I run with no shoes on there is virtually no pain at all. So I think running is okay, but I probably need to accept that my moonwalking days are over.</div><div><br /></div><div>That said, the pain in my foot is generally worse this year than last year, and I've had a couple of episodes when I could hardly walk for a week, never mind run. I'll be in Milngavie next Saturday to have a go at the Fling, but I think realistically only after seeing how the joint copes with 52 miles of trail will I decide whether I will be back in Milngavie very early one Saturday morning in June. I've got my fingers crossed that I will be, and would cross my toes as well if I was able to.</div>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-11912555684648456382012-03-26T14:05:00.005-07:002012-03-26T23:33:17.358-07:00Barefoot revolutionsAs a practising Scotsman, there is something inherently attractive about running footwear that doesn't cost any money. For me, this seemed the obvious benefit of barefoot running, so when I first looked into it I was very much put off by the fact that barefoot running footwear was a lot more expensive than my normal running shoes. I guess it's a common theme of lightweight performance sportswear and equipment that the more you pay, the less you get.<div><br /></div><div>So the other day, after a gentle recovery run along the Tay and around the North Inch in Perth, in the unseasonally warm and sunny weather, I stopped at the side of the freshly mown cricket oval, got my socks and shoes off, and went for a few laps proper barefoot.</div><div><br /></div><div>Wow.</div><div><br /></div><div>The run up to that point had not been very enjoyable - my legs were knackered from the previous day and I felt like I was plodding along. But on my first lap of the cricket oval I felt light and springy in my bare feet, and glanced at my Garmin to see I was doing seven minute miles and it felt easy. After 6 laps, or 1.5 miles, I was still cruising along quite happily and loving the feel of the grass between my toes, but thought I should stop then as I didn't want to overdo it on the first time.</div><div><br /></div><div>Since then I've been a couple of more times to the cricket oval, and last time did three miles in my bare feet, again at a decent (for me) pace of just over 7 minute miles. I felt noticeably clumpy and unnatural when I put my shoes back on to run the half mile on tarmac back to the office. And, importantly for me, the big toe joint that usually hurts when I run does not hurt at all when I've got my shoes off.</div><div><br /></div><div>So I'm a convert to this barefoot running thing I think, and aim to do a few miles a time, about three times a week. But I'm not about to rush out and buy some Five Fingers (even though my good mate Jeff and his wife Sam have just started their own on-line barefoot running shoe store - <a href="http://www.emperorsnewshoes.co.uk/">emperorsnewshoes.co.uk</a> - and I could probably get a good deal) as for the timebeing I'm happy to run proper barefoot round the cricket oval in Perth or on the golf course fairways in Stirling. </div><div><br /></div><div>I hope as I get more used to it to run on some other grassy routes around Perth and Stirling. I guess the biggest danger is standing on something either sharp or unpleasant. I'll stick to the classier areas of town to hopefully avoid the needles and broken glass, and as for the inevitable meeting between feet and dog dirt that will happen at some point, I'll carry a small pack of baby wipes. In theory it should be easier to clean dog dirt off your feet than it is to clean it off your shoes.</div><div><br /></div><div>Well, except for the bits that get stuck under your toenails.</div><div><br /></div><div><br /></div><div><br /></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-543309573933817089.post-69315461273179144692012-01-10T14:58:00.000-08:002012-01-10T15:18:46.406-08:00BIG toeThe last couple of months have been a bit rubbish for me running wise. Since the Glen Ogle 33 I seem to have had a non-stop conveyor belt of viruses and tummy bugs and generally feeling like crap - not conducive to doing lots of running. From talking to friends and family it sounds like that is quite common when you have a couple of young kids at school - they're constantly bringing new colds and things back home with them. So I only achieved two of the five targets I had set myself for the last four months of 2012 - doing 30 miles in under 4.5 hours and climbing a 6b at the local wall (I managed two, and fluked my way up a 6c) - so I'm carrying the other three forward.<br /><br />Over the last few days of the year the big toe joint on my left foot got very swollen and incredibly painful, to the point were I really struggled to walk and it would take 5 minutes or so to walk 100m. I'm currently waiting for the results of x-rays and blood tests but my internet self diagnosis has the most likely culprit as being gout. Seems totally unfair if it is since I'm getting all the pain and suffering but without having had the hedonistic lifestyle that commonly causes the affliction. <br /><br />I've had a bit of pain and stiffness in the joint for about seven years now but the recent attack of gout or whatever it turns out to be was something else and seems to have knackered the joint good and proper. Some strong NSAIDs have thankfully eased the pain and swelling, but right now I have grave doubts as to whether I'll ever be able to run more than a few miles again without some major intervention. There are lumps and bumps all over the joint that I am pretty certain shouldn't be there, and my big toe doesn't have much mobility anymore.<br /><br />There are changes you can make to your diet to reduce the risk of gout, which mostly seems to be eating lots of foods that give you tremendous wind, so it isn't all bad.Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-543309573933817089.post-85021771100004635422011-11-06T13:06:00.000-08:002011-11-06T14:15:35.845-08:00Glen Ogle 33...ishIt's difficult to find something not to like about this race - a nice route through great scenery, it always has perfect weather, and it's two and a half miles shorter than billed. Plus, it is my local ultra, only half an hour drive from my front door.<br /><br />The start was suitably low key. I'd noticed the big puddles on either side of the track 100m from the start so got myself right in the middle of the group and kept my feet dry. The section through the forest between Strathyre and Kingshouse was nice - a couple of wee hills to warm us all up then a long easy descent. I spent most of this section chatting to Graeme Reid about his superb UTMB run this year - he was very modest about what he had achieved. The first four miles flew by.<br /><br />My race plan was to try and do about 9 minute miles. I work in kilometres (a hangover from my days as an orienteer) so actually I was aiming to do just under 5:40/km for the whole race. I was pretty much spot on that for the first section and it felt nice and comfortable. On the undulating section through the birch woods between Kingshouse and Lochearnhead (probably my favourite bit of the whole route, especially in the morning mist with the dew covered cobwebs in the trees) I slowed a little then got back into a good rhythm once we were on the railway going up Glen Ogle. The wee climb up to the railway was a nice excuse for a walking break and to stop and take in the view down Loch Earn. Glorious.<br /><br /><a href="http://4.bp.blogspot.com/-bOoSqy43MrE/Trb6YS5m9BI/AAAAAAAAANE/NFO6Aa3ip30/s1600/391296_190572151023462_171906002890077_419209_1234579010_n.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="http://4.bp.blogspot.com/-bOoSqy43MrE/Trb6YS5m9BI/AAAAAAAAANE/NFO6Aa3ip30/s400/391296_190572151023462_171906002890077_419209_1234579010_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5671996076016989202" border="0" /></a><span style=";font-family:arial;font-size:85%;" >Photo courtesy of: <a href="http://www.facebook.com/pages/Glen-Ogle-33-Ultra-Marathon/171906002890077">http://www.facebook.com/pages/Glen-Ogle-33-Ultra-Marathon/171906002890077</a></span><br /><br />I've always thought that Glen Ogle is one of the prettiest wee glens in Scotland - I used to go hillwalking with my Dad most weekends when I was a teenager and the road from Stirling to the mountains more often than not went through Glen Ogle. I remember looking at the viaduct years ago (before the cycle path was made) and thinking that would be nice to walk along. Running up the old railway on a misty autumn morning was a joy. From the top of the glen we dropped down through the woods towards Killin - a nice bit of downhill which I tried to run relaxed on and picked up the pace a little. I got chatting to various other runners on the climb back up through the woods and before long was on the flat to slightly downhill stretch back to the top of Glen Ogle. Coming up through the woods I saw the much talked about upside-down sign - I thought it was just the organisers' humour (like the "are you enjoying it?" sign, the "to pub" sign, and the "slow" written at the steep uphill on the bike path - the latter maybe wasn't the organisers) rather than meaning the sign had been tampered with. Maybe I need to be more sceptical in future.<br /><br />Somewhere in the woods we had covered 15 miles which I reckoned was about half way and I was feeling good so I started trying a bit harder. My average pace to this point was about 5:45/km so it was looking fine for doing 5:40/km overall with the long downhill coming up. Pretty much from here to the finish I was catching and passing other runners which was good for my enjoyment of the race but maybe means I started too slow. The run back down the glen didn't feel as downhill as I hoped it would, but the undulating bit through the birch woods was equally nice on the way back and with half a litre of fizzy coke inside me my legs were feeling good. We hit the road at 25 miles then had about 10km to the finish - I set myself a challenge to do the last 10km in 50 minutes and settled into a rhythm that felt nice and cruisey at about 4:50/km. It felt good to be running the last few miles strongly and I crossed the line in 4 hours 24 minutes, after 30 and a half miles on a great route through a lovely part of Scotland. My average pace was about 5:22/km - a little bit faster than I had been aiming for which was pleasing. The last 10km had taken me 48 minutes.<br /><br />I always start off slow on these long runs then try and finish strongly. I'd set off on this one at a pace that was quicker than I usually start at and it was encouraging to then go faster over the second half. The route was quicker underfoot than I usually run on so I probably set off to slow, but I'm not much of a road runner and get tired very quickly if I try and go faster than feels comfortable. I'm sure I enjoyed it more setting off slow and finishing strong than I would have done setting off quicker and trying to hang on, and it was the sort of day for me that was about enjoying being out on the trails rather than setting the best possible time.<br /><br />I'm incredibly impressed by how quick some folk ran on Saturday - quite amazing. One of the things I like most about ultramarathons is that no-one has an elitist "them and us" attitude - it's all just one big friendly family and everyone's achievement in finishing is as valuable as everyonelses (not sure everyonelses is a word, but you know what I mean). I was chatting to Paul Raistrick after the race - apparently his parents walked the Pennine Way with my parents 40 years ago, or something like that - and he was as enthusiastic about my run as I was about his. Another very modest guy and a worthy winner.<br /><br />A big thanks to Mike and Bill and their team of helpers - it was a great event. Unfortunately I couldn't hang around for long to enjoy the soup or beer as I had to take the kids swimming - I spent most of the afternoon climbing the stairs to the top of the local waterslides - not sure how that rates as a post-race recovery.<br /><br />The route was excellent - perfect for this time of the year when you can't be sure what the weather will throw at you. I was keen to show my wife some of the great scenery we had seen so today me and the rest of the family parked at the top of Glen Ogle and cycled back along the route to Strathyre in more wonderful autumn sunshine - the views of Loch Earn and Loch Voil from the route are just stunning. The bike ride to Strathyre was a nice recovery since it is mostly downhill.<br /><br />The cycle back up to the top of Glen Ogle to collect the car was slightly less pleasant with tired legs from the previous day, especially on the steep climb at Lochearnhead with two stone of two-year old scotch beef on the back of my bike.Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-543309573933817089.post-39290538116941255112011-10-30T00:49:00.000-07:002011-10-30T01:21:56.053-07:00Know when to fold 'emSo it's day 2 of the OMM and I should be packing up my stuff ready for another day of navigating across the mountains near Comrie. <br /><br />But I'm not. We had to pull out of the competition. We set off yesterday taking it nice and easy and were going fine for the first two and a half hours. Then I suddenly ran out of energy to the point where every step uphill was a struggle and my quadriceps would spasm and my legs would pretty much give way beneath me. We carried on for another couple of hours hoping it was just a bad patch but there was no improvement so about two thirds of the way round the day 1 course we decided to bail. Simon was a great team mate since he pretty much made the decision for me - that means a lot when I felt like I was letting him down. We pulled out at pretty much the furthest away point on the course so then had about eight miles down through Glen Lednock to cover before we could get a lift back to the event centre.<br /><br />I had some sort of virus last week that meant I hadn't really been able to eat for the first half of the week, and still wasn't eating properly on Thursday and Friday. I think when I was ill earlier in the week I had used up all of my glycogen stores and hadn't been able to replace them on Thursday and Friday. I weighed 4lb less at the end of the week than at the start of the week, so something was missing and I know it isn't possible to lose that much fat so it must have been the other energy stores. On Saturday, as soon as I had burnt up the calories I had eaten that morning there was nothing in the tank and I ground to a halt. The muscle spasms in my legs were something I've never felt before - it was different to cramp - like my brain was telling them to do something but they weren't responding. They didn't feel particularly tired, just empty. It's frustrating because we were going at a level of effort that I know I can sustain for 10 hours on a good day. With the wind, rain, cold and tough terrain we were in yesterday there was lots of scope for negative thoughts, but I don't remember feeling particularly negative at any point - it was just that my legs didn't work properly.<br /><br />It's the Glen Ogle 33 next weekend - not sure if I'll run now, I think maybe I need to take it easy for a couple of weeks to totally recover from the virus I had.<br /><br />I hope the people who are out there running again today get some better weather (it seems alright so far) after yesterday. I wouldn't have fancied camping out last night. They are an impressive bunch.Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-543309573933817089.post-74231890435404612202011-10-28T12:02:00.000-07:002011-10-28T12:15:46.956-07:00Ready for the OMMI need to get up just after 5am tomorrow to go and meet my brother-in-law Simon then head off to Comrie for the OMM. We met up last night to share out the gear and pack our bags. Simes assures me that we'll just take it easy and have a good weekend, but I'm not sure that's how it will be since my sister is running the same class as us so there is a serious sibling / husband-wife competition to be settled. Simes is a much better runner than I'll ever be - I'm probably more nervous about this than doing the WHW race as I am worried that I'll slow him down too much. We'll see.<br /><br />I spent an hour on Wednesday evening re-proofing my rain jacket in the hope that Sod's Law would mean it would then not rain all weekend. It doesn't seem to have worked - the forecast is for heavy rain and wind all day and night Saturday, and just some light rain on Sunday. <br /><br />The three mountain marathons I've done before were in the summer, and I have always said I wouldn't do the OMM because it always has crappy weather - at least I'm being proved right this weekend. We're doing a harder course than I've done before so I'm making some weight concessions from my usual mountain marathon kit, like taking cask strength whisky rather than the normal 40%.<br /><br />At least the clocks go back on Saturday night so I can spend an extra hour asleep. Or, more likely, an extra hour shivering in a cold, dark, damp one-man tent with another six foot bloke.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-543309573933817089.post-33056895485187547282011-10-18T13:37:00.001-07:002011-10-18T14:05:29.433-07:00The right place for a holidayWe were on holiday last week - a week in the Swiss alps, very nice. The day after we arrived, I got a text message from my brother-in-law Simon asking whether I fancied doing the OMM Elite with him in a few weeks time. The <a href="http://fromrecoverytobeyond.blogspot.com/">guy he usually partners up</a> with for mountain marathons is a little bit injured at the moment, and he'd worked his way to the bottom of the list of alternatives so I got the text. I've done the LAMM a few times but have never planned on doing the OMM because the weather is usually rubbish, but this seemed like a good opportunity to go and do something different with Simon. Luckily I was in just the right place last week to do some last minute hill training.<br /><br />We were staying in Veysonnaz, a small ski resort in the Valais canton whose name means "sunny place" and last week it was indeed. The resort is at an altitude of about 1300m, and most of my runs last week were in the 1300m to 1700m height range. The air was noticeably thinner at the beginning of the week but I adapted to it within a couple of days and can notice the difference now I am running back at sea level. We did a few family walks with me carrying a wriggly two year old in a back pack so carrying half a tent, a sleeping bag and some food in a couple of weekends time shouldn't be too bad.<br /><br />The region we were staying in is becoming well known for the "bisses" - irrigation channels that have been cut across the steep mountain slopes to provide water to the orchards and villages. Some of the bisse are hundreds of years old, and since they are pretty much level and have nice trails running next to them, they are brilliant to run along. I ran along a few of the bisse in the area, but the nicest was probably the Grande Bisse de Vex.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-LMQ2R30A46c/Tp3oC8qPlUI/AAAAAAAAAMQ/pDc9ZcTn77E/s1600/bisse2.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://2.bp.blogspot.com/-LMQ2R30A46c/Tp3oC8qPlUI/AAAAAAAAAMQ/pDc9ZcTn77E/s400/bisse2.JPG" alt="" id="BLOGGER_PHOTO_ID_5664939043642643778" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-LOGSC2FF1VU/Tp3o0pxJduI/AAAAAAAAAMo/sjveZSoiS5c/s1600/bisse1.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="http://3.bp.blogspot.com/-LOGSC2FF1VU/Tp3o0pxJduI/AAAAAAAAAMo/sjveZSoiS5c/s400/bisse1.JPG" alt="" id="BLOGGER_PHOTO_ID_5664939897564788450" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-y9D9KjXPKGQ/Tp3ou6akS3I/AAAAAAAAAMc/ZFHJWLOI540/s1600/bisse3.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 237px;" src="http://3.bp.blogspot.com/-y9D9KjXPKGQ/Tp3ou6akS3I/AAAAAAAAAMc/ZFHJWLOI540/s400/bisse3.JPG" alt="" id="BLOGGER_PHOTO_ID_5664939798954265458" border="0" /></a>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-85923813040733353432011-09-01T12:09:00.000-07:002011-09-01T12:59:53.378-07:00HomeworkSo it's nearly ten weeks since the WHW race and I haven't been doing a lot of running. I had a few easy weeks after the race, then got out for a good run about Carron Valley with Norry and Robert. After that we were on holiday for two weeks - we were in the Central Highlands for the only good week of weather this summer, which was pretty jammy, and then a week in Northern Ireland. Pretty much the only running I did on holiday was when me and Anna had to be subjects so that my wife Jenny could perfect some sports photography techniques:
<br />
<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-j4zejHYuMNc/Tl_bFN-zY4I/AAAAAAAAAL8/BppLB-Eadac/s1600/DSC_0086.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 288px;" src="http://1.bp.blogspot.com/-j4zejHYuMNc/Tl_bFN-zY4I/AAAAAAAAAL8/BppLB-Eadac/s400/DSC_0086.JPG" alt="" id="BLOGGER_PHOTO_ID_5647473340444795778" border="0" /></a>The idea was to use a slow shutter speed with a moving subject and track the subject with the camera so that the subject is in focus but the background is blurred to create the sense of movement. It works better when the subject (this time it's Alex) is on a bike since they themselves don't move about as much:
<br />
<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-6KAUl33z-rk/Tl_bmzteW6I/AAAAAAAAAME/OVHwDXjqSbU/s1600/DSC_0090.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://3.bp.blogspot.com/-6KAUl33z-rk/Tl_bmzteW6I/AAAAAAAAAME/OVHwDXjqSbU/s400/DSC_0090.JPG" alt="" id="BLOGGER_PHOTO_ID_5647473917508344738" border="0" /></a>We got the best results using a shutter speed of 1/30 second. It was a hot day so after that wee bit of exercise we had to go and jump in the nearest river.
<br />
<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-oNO2yZwMGR4/Tl_a4fqJ_yI/AAAAAAAAAL0/R5GPpGHhhrw/s1600/DSC_0036.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://4.bp.blogspot.com/-oNO2yZwMGR4/Tl_a4fqJ_yI/AAAAAAAAAL0/R5GPpGHhhrw/s400/DSC_0036.JPG" alt="" id="BLOGGER_PHOTO_ID_5647473121851735842" border="0" /></a>Over the last couple of weeks I've started running a bit more regularly and so now I'm thinking about keeping myself motivated between now and next year to keep training and hopefully be in better shape for the Highland Fling and whatever other races I end up having a go at.
<br />
<br />So I'm setting myself some things to try and achieve before the end of 2011 that will give me something to aim for. In no particular order, they are:
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<br />1. Run 30 miles in under 4 and a half hours - I probably could get close to this now if I chose a flat route on tarmac so it'll need to have some tracks and trails and uphill on it. I've entered the Glen Ogle 33 in November so that might give me chance to do this, otherwise there's a good 15 mile loop in Carron Valley I know of which last time I ran it took two and a quarter hours to go round once only (and felt pretty knackered at the end), so twice round in 4 and a half would be a good run for me.
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<br />2. Run my 4km 220m ascent uphill time trial in under 20 minutes - I work in Perth and run up Kinnoul Hill at lunchtime quite often. Now and again I time myself from the traffic lights at the bottom of the hill up the road and to the summit. The other week I did my fasted time yet - 21:04 - so getting under 20 should be doable if I keep training.
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<br />3. Average under 6 minutes per mile for my 5 x 1 mile intervals - I do 5 times 1 mile with 800m recovery jogs, except I try and keep the recovery bits not to slow (about 8 minute mile pace). This week I averaged 6:37 per mile, which is about 10 seconds per mile faster than a month ago. I'm not a naturally quick runner so I think this one will be tough.
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<br />4. Get under 11 and a half stone - when I ran the WHW race I was 12 stone 4 lbs, and I'm a few pounds heavier than that now. There was a couple of times earlier in the year that I got under 12 stone and I was definitely running better. My problem is that Jenny makes very good scones and me and the kids love them.
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<br />5. Climb a 6b (French) route at the climbing wall - I've recently started going to the local climbing wall (the Peak in Stirling) with my son Alex and we're both getting into it. At the moment I can get up a 6a after a couple of attempts, but it ain't pretty. If you don't know climbing grades then going from 6a to 6b maybe doesn't sound much, but for me it would be a big step as it is a level I was never able to climb at when I was younger, and it seems that 6a is my natural limit - beyond that it gets too strenuous and technical.
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<br />So there you are, that what I'm going to try to do in the next four months to keep myself motivated - I'm not sure how successful I'll be but then I guess that's not really the point. Without something to aim for I would struggle to get out of bed at 5am and get out running with a headtorch, and if I don't do that then I don't get time to run.
<br />Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-543309573933817089.post-49093213608465853942011-06-20T16:30:00.000-07:002011-06-21T14:46:10.194-07:00West Highland Way Race 2011<div>So I'm sat here on Monday evening with a bag of frozen peas tied on to my left ankle and a pint of Harviestoun Schiehallion within reach so have no reason to move for the next hour. I've just read John's epic race report and thought I would write mine now before I forget about the bad bits.</div><div><br /></div><div>Firstly, though, I want to pass on my thanks to the committee, all of the marshals, the mountain rescue teams, the support crews, other supporters, my fellow runners and everyone else who helped to make this race happen and for it to be, on balance, a great experience. My support crew were my mum, dad and sister, and they did a brilliant job - thanks so much. And there were many times on the day that I remembered the things I'd read of others experiences and they helped me to dig in and keep moving - I really appreciated the help John Kynaston gave me with splits and pacing, and the thoughtful and philosophical words of Andy Cole, though at some point on the Way I think I remembered something inspirational from each of the blogs I follow. The thing I enjoy most about ultra-running is the community and carmaraderie of the sport, and last weekend had it in spades.</div><div><br /></div><div><b>Pre-race</b></div><div>The West Highland Way Race comes right at the end of the busiest part of the year I have at work, so I was lucky to get away at 3pm on Friday and grab an hour's kip at my mum and dad's house before heading home in time for tea and to spend some time with Jenny and the kids. After one final bowl of porridge and cup of coffee, I headed over to Milngavie with my mum and dad for the start. Here we go...</div><div><br /></div><div><b>Milngavie to Rowardennan</b></div><div>I bumped into Norry on the start line and we ran most of the first twelve miles to Drymen together. It was good to get going at last after all of the months of training, and more recently, the days of apprehension. As we chatted away the miles ticked by quickly and easily. I don't know if it was the hue of my headtorch or my colour blindness, but I failed to notice the the difference in colour between a big dollop of mud and a big fresh cowpat at Carbeth and had one very mucky, but quite pleasantly warm, shoe after only 5 miles. The puddles on the old railway were a bit of a relief. There was a quite a gang of us on the road through Gartness, and the support at Drymen - not least from Sandra's santa-cap wearing entourage - was great. We went through Drymen in about 2:10 - bang on the 21:30 schedule I had in my pocket (the Cole Formula predicted a time of 21:34 for me based on my Fling result - I'd optimistically rounded it down). </div><div><br /></div><div>After the gloom of the forest it was good to get out on Conic and turn the torches off. Gavin McKinlay passed me looking like he was moving effortlessly along the track - I like his quality low mileage ethos and I have found his posts on the things he had learned from previous races really interesting and useful, but he was away into the mist before I had a chance to speak to him. I went through Balmaha on schedule in 3:30, picked up some more chocolate soya milkshakes and water from my mum and dad, then headed on up the loch. As I crossed the road leaving the car park I remembered that I had meant to say hello to Davie Hall at Balmaha but had forgotten - I decided not to do the extra couple of hundred of metres to go back and find him so if you read this Davie hopefully that makes sense - I'll see you next time. </div><div><br /></div><div>Between Balmaha and Rowardennan I ran a few miles with Donnie Campbell. His run from Glasgow to Portree was just incredible - when we spoke on Saturday morning he thought he'd raised about £1,500. The total on his webpage (http://www.justgiving.com/glasgow2skye/) this evening is £7,200!!! - a fantastic achievement. I reached Rowardennan in about 5 hours, doing an extra lap of the car park before finding the drop bags.</div><div><br /></div><div><b>Rowardennan to Auchtertyre</b></div><div>I ran out of Rowardennan then had a good fast walk up the hill on the forest road and ran well down the other side. I was on my own along the narrow path into Inversnaid and stopped for a minute or two just to enjoy the scenery and the smells and sounds of the forest, with a vigorous emu oil leg rub thrown in to heighten the experience. Immediately my legs felt looser and I was going well through Inversnaid and on to the rough bit of trail. Ross Moreland and Bob Steel left Inversnaid just behind me, and seemed happy to let me set the pace for the next few miles though I felt like I was holding them up - in retrospect, I think I probably went a little quicker on this section than I would have liked to but having a bit of company made the miles tick by quicker. </div><div><br /></div><div>With the mud and slippy rocks this section seemed much more difficult than I remembered it from the Fling - it was almost impossible to find a smooth rhythm. Ross and Bob moved ahead of me on the climb past Dario's memorial post (I couldn't resist pausing for a few seconds to take in the view) and were out of sight as I approached Beinglas. I was suprised to see John Kynaston at Beinglas as I expected he would be a few miles ahead of me by now. I was feeling okay so picked up my bag and headed off up the glen after some encouraging words from Ian and Adrian - I was still pretty much on my 21:30 schedule at a little over 8 hours. </div><div><br /></div><div>I felt good going past Derrydarroch and up to the gate at Glen Bogle, then started to struggle a bit. I find the bit through the woods hard as you can't see yourself making progress against the surrounding landmarks because of the encroaching trees. Also, I started to get really bad pains and cramps in my hamstrings (which I'd never experience before), which after a while I realised was being caused by my Skins underpants (though they are advertised as shorts) that I was wearing - the pain was just below the hems. I was moving a bit stiffly into Auchtertyre and decided to use the ten minute cushion on schedule I'd built up to have a short break (and change of underwear). I left Auchtertyre after 10:20 of running and ten minutes of sitting down.</div><div><br /></div><div><b>Auchtertyre to Glencoe</b></div><div>Heading across the moor just south of Tyndrum I saw that I was catching Mike Raffan - I thought I'd have been miles behind him by now since Mike had recorded some brilliant results this year. He'd been having a few stomach problems over the morning. We ran together out of Tyndrum and it was good to chat about how us pair of newbies where finding it so far. Mike was obviously not firing on all cylinders when I left him but I was pretty sure he'd catch me back up again soon enough. The pains in my hamstrings started to ease, though every so often my right hamstring would cramp and lose all power and my leg would buckle underneath me. It started to rain as I approached Bridge of Orchy (I couldn't believe it'd held off this long given the forecasts over the previous few days), which was nice and refreshing for the first five minutes, but less so for the following three hours.<br /><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-mDo2HZ2NjMM/TgEQytMaHXI/AAAAAAAAALM/xz_KvSJrIls/s1600/9632c42.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 268px;" src="http://4.bp.blogspot.com/-mDo2HZ2NjMM/TgEQytMaHXI/AAAAAAAAALM/xz_KvSJrIls/s400/9632c42.jpeg" alt="" id="BLOGGER_PHOTO_ID_5620792273246231922" border="0" /></a><br /></div><div>I went through Bridge of Orchy in twelve and a half hours, still right on schedule, and felt good going up and over the short hill. I'd put a knee support on my right leg which helped a bit with the loss of power and buckling though it kept on happening for the rest of the way to Fort William. It was good to see Murdo, his saltire, and his Belgian groupies dishing out jelly babies on the summit, then have a nice run down to Victoria Bridge. I walked most of the way to Ba Bridge, but since I was walking at just over 4mph I was quite happy with that. I worked out that if I walked the rest of the way from Ba Bridge to Fort William at 4mph I'd get there in 21:30 - my target time. My sister ran out from Glencoe to meet me - it was good to have someone to chat to on the run down the hill to Glencoe, though I forgot to take on some fuel while we ran together. I reached Glencoe in about 15 hours - my feet were starting to really hurt now so I changed into a pair of Inov-8 running boots with sorbothane insoles <u>and</u> heelpads.</div><div><br /></div><div><b>Glencoe to Kinlochleven</b></div><div>Just as I left Glencoe I saw Mike running in looking really strong, then he and Pete Duggan passed me as I stopped at Kingshouse to sort out a shoe problem. On the road after Kingshouse my feet at first still really hurt then by the time I was at the bottom of the Devil's staircase they'd eased off. I started to feel very tired and out of energy but managed to drink some cola and get into a good rhythm going up the hill (a quote from the Disney movie "Cars" kept coming back to and got me focused - "Find a groove that works for you kid, and stick with it" - one of the few advantages of having young kids). </div><div><br /></div><div>I really enjoyed the descent to Kinlochleven. I tried to stay loose on the hill and was glad of the extra confidence having my ankles supported gave me. I kept telling myself that the descent wasn't as bad as the final descent on day two of a LAMM carrying a 14lb backpack, and I'd managed a few of them. I ran the final mile into KLL with my dad and sister feeling pretty good and just wanting to keep going as I felt like once I got up the next climb it was in the bag.</div><div><br /></div><div><b>Kinlochleven to Fort William</b></div><div>I left KLL ten minutes up on schedule and I was still feeling good on the climb and was soon up it and on the easier track - I was glad of some of the training runs I'd done when I'd made sure I had a big climb near the end when I was tired. I felt better and better as I started along the big track to Lundavra, and figured I should make hay while the sun was shining so went as quick as felt comfortable for as long as I could. I saw Ross, Pete and Drew Sheffield on this section - I think Pete was having a bit of a bad patch, otherwise we were all moving well and were feeling more upbeat as we got closer and closer to Fort William. </div><div><br /></div><div>I struggled a little on the hill coming out of Lundavra for the first time on the run - I wasn't going to complain about that since there were only 7 miles to go - and my ankles had started to ache now and every step of the run down the forest road to the Braveheart car park was painful. I tried to run like I had seen Gavin run on Conic, with a loping, effortless stride which worked for a mile or two, then I started taking the longest strides I could manage since every step was sore so the fewer steps the better. My sister and dad ran with me from Lundavra - it was great to have the company and since my dad had finished the Race six years previously, he knew exactly how I was feeling. Just before the car park Drew came past looking really strong. </div><div><br /></div><div>As we hit the "pays des vaches" I tried to remember something about each of the mini sections of the way that I had been using to pace myself (the John Kynaston mini-split method) - mostly who I'd been running with but also how I'd felt and what I'd seen, heard or smelled (the wild garlic just after Inversnaid, for example, and of course that cowpat at Carbeth). Before my reminiscince had got as far as Glencoe, I could see the roundabout and my sister said to me "I don't want to worry you Al, but there's some guy catching us up", so I had to get my head down and leg it as I didn't want to lose a place at this stage. </div><div><br /></div><div>I arrived at the leisure centre in 20 hours and 43 minutes - I'd made up a lot of time on schedule between KLL and Lundavra - which I was delighted with. I think three of us (Drew, then me, then Pete) finished within a minute or so, with Ross finishing really strongly just a few minutes behind us. </div><div><br /></div><div><b>Post race</b></div><div>After finishing I had a quick chat with Ross, Pete, Drew, Adrian and Ian, then went for a shower and change of clothes. While I was putting my socks on in the changing room, Murdo the Magnificent inspected my bare feet and declared them in great shape so that was encouraging (though it was possibly a hallucination). We were staying in Newtonmore for the night and the hour in the car on the drive there was a bit sore but not too bad. I walked into the house and immediately fell asleep, fully clothed, on the first bed I came to - it was just before midnight.</div><div><br /></div><div>I got up at 7am and had porridge, orange juice and coffee for breakfast. It was a beautiful morning and my legs felt okay considering so I went for a three mile walk with my dad. Then we drove back through to Fort William for the prizegiving. It was excellent - I remembered thinking when I ran my first ultra how great it is that there is no elitism in this sport - the top runners seem to recognise that everyone who takes part in these races has to try just as hard, and has achieved just as much, as everyone else. The prizegiving captured this sentiment perfectly. It was also good to find out how everyone else had got on, put a few faces to names, and hear about some of the other runners' adventures over the past 36 hours. Some of the performances were awesome - some for how quickly they covered the ground, and others for the strength and will power they had to keep going when things were really not going well.</div><div><br /></div><div>I've reflected a bit on what wen't well on the race, what didn't go so well, whether I'd do the Race again and if so what I'd do differently, but that can wait since my glass is empty now (Harviestoun Schiehallion is seriously good beer) and the peas have melted.</div>Unknownnoreply@blogger.com9tag:blogger.com,1999:blog-543309573933817089.post-9062782834452719692011-06-15T14:37:00.000-07:002011-06-15T14:50:20.871-07:00CountdownIt's now just over 48 hours until the start of the WHW race. I've just been writing a list of what food I might try and eat and where, and which clothes I'll wear and which I'll have as spares. It took about 10 minutes to write my list so that's ample preparation. I'm now sat eating a bowl of porridge at 10.30pm and trying not to think about the pain that has developed in my foot over the last day. All that is left for me to do between now and 1am Saturday morning is:<br /><br />1. Charge up my head torch<br />2. Have fish and chips for lunch on Thursday<br />3. Learn all the words to "Roll with it" by Oasis<br />4. Write "It ain't the distance that gets you - it's the pace" on my right forearm<br />5. Have fish and chips for lunch on Friday<br /><br />The weather forecast for Saturday is pretty rubbish - frequent heavy showers. I'd prefer it nice and hot any day. Still, most other runners seem to be happy with the forecast so I suppose that's good.<br /><br />My dad told me this evening not to worry about times or finishing, but just think about how lucky I am to get to spend the entire day running on a brilliant route.<br /><br />If you are running on Saturday, best of luck and I hope the race goes well for you. If you're supporting a runner, I hope you have an enjoyable day and manage to avoid the rain and the midges.<br /><br />See you in Fort William.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-543309573933817089.post-43329746763141564722011-06-13T14:20:00.000-07:002011-06-14T01:08:07.940-07:00A relaxing weeked and some wallabiesI had a bit of a cold last week so I pretty much won't have run for the two weeks before the WHW race. It seems fairly well accepted that you can't do too little training in the final fortnight so I'm not too worried. That said, I went out for an easy jog this evening, and whereas the week before the Highland Fling I felt like a Land Rover with a full tank of diesel, this evening I felt like a beige Ford Cortina with a third of a tank of two star. The doubts are starting to creep in, but I know I'll be fine since I'm good at eating lots and running very slowly (and sometime doing both at the same time), which as far as I can tell are the key things to finishing the WHW race. <br /><div><br /><div></div><br /><div><br />Last week was our 10th wedding anniversary so we had persuaded my folks to take the kids for the weekend and we took ourselves of for a relaxing time in Argyll. We walked up the Cobbler on Saturday - very pleasant on the way up, heavy icey rain as we had lunch on the summit, and then pleasant enough on the way back down again. So we got rained on and bitten by midges, just like on our wedding day. We stayed over on Loch Fyne at a brilliant guest house (<a href="http://www.thistlehouseguesthouse.com/">http://www.thistlehouseguesthouse.com/</a>) then spent Sunday canoeing and eating. We had a wee trip in the canoe out on Loch Fyne before breakfast, then headed over to Loch Lomond later in the morning.<br /><br />As you round Conic Hill on the West Highland Way just before it descends to Balmaha, you have a great view of islands in Loch Lomond that stretch most of the way across the loch between Balmaha and Luss. This was the first time we'd canoed round these islands, and we headed to Inchconnachan, one of the islands near Luss. We had heard the rumours about this island's antipodean residents, and had seen some photos of them, but I wasn't going to believe it until I saw them with my own eyes. We landed on the island and went for a wander through the knee deep blaeberry on the forest floor, hoping for a fleeting glimpse of one of the inhabitants. Then we met two very chilled out individuals who just sat and watched us for a while before hopping off into the woods.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-E4NkWFwinVk/TfaD93uO0DI/AAAAAAAAALA/JbOxzXqlbnM/s1600/inchconnachan1.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 261px; CURSOR: pointer" id="BLOGGER_PHOTO_ID_5617822684144390194" border="0" alt="" src="http://2.bp.blogspot.com/-E4NkWFwinVk/TfaD93uO0DI/AAAAAAAAALA/JbOxzXqlbnM/s400/inchconnachan1.JPG" /></a>Brilliant! Apparently the red-necked wallabies were released in the early 20th century by some posh person who had a holiday home on the island. Now there is a breeding population (there was a joey with the pair we saw - it is just out of shot in the thicker woodland), but there has been talk of a cull as there are also capercaillies on the island and supposedly the wallabies being there is endangering the capercaillie population. It would be a real shame if they were culled but I kind of get the point about protecting native animals.<br /><br />After Loch Lomond we went for another short canoe on Loch Achray in the Trossachs then lunch at the Byre Inn at Brig O'Turk (really good - I had battered haggis balls). It was nice not to feel like I should be doing some running, but my arms were pretty tired at the end of the weekend - more from lifting the boat on and off the roof of the car than the canoeing itself.<br /><br /></div></div>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-543309573933817089.post-42529540686550663712011-06-06T14:50:00.000-07:002011-06-06T15:19:45.947-07:00Enough training?So it's pretty much time up for training for the WHW race. It's only 12 days away now. I'm really looking forward to getting started and am not feeling too nervous about it yet - I figure if I start off slow and try and get to Tyndrum feeling good then the rest of it will happen one way or another.<br /><br />I haven't done a huge amount of training since the Fling - one 30+ mile run and a handful of 13 to 15 mile runs. I've been doing a bit more speedwork (not really a change in training strategy, more to do with only being able to fit a short quick run in at lunchtime now work has got busy), and I'm doing the intervals quicker then I ever have done before so that's encouraging.<br /><br />I've had a couple of family weekends with no scope for running - the best one was a trip to Northumberland to go to the Farne Islands (indescribably brilliant at this time of year - a real feast for the senses) - which have been good fun and have been a good check on getting carried away and trying to do much training this close to the race.<br /><br />My plan was to take it easy for the two or three weeks leading up to the race, but the weather was so good on Friday I had to get up early and go for a run up Carleatheran before work. It was superb to be on the hills so early when it was warm and still. I had some more brilliant views of Stirling as I headed back home. It was one of those runs that make you glad you are a runner.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-sGfyPdezjS0/Te1Pd5L99ZI/AAAAAAAAAK0/2hIathNDb00/s1600/castle.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 182px;" src="http://4.bp.blogspot.com/-sGfyPdezjS0/Te1Pd5L99ZI/AAAAAAAAAK0/2hIathNDb00/s400/castle.JPG" alt="" id="BLOGGER_PHOTO_ID_5615231685386696082" border="0" /></a>Then on Sunday I went over to Carron Valley in the morning to do a fairly easy 15 mile loop on good tracks - the plan was to go at a similar speed as I would start the WHW, but I got over excited running through the windfarm (I think it was the speed and sound of the blades over my head) and ended up pushing it a bit over the last 5 miles. It was good though to be able to cruise along much quicker than I intend to run any of the WHW but for it to still feel pretty easy.<br /><br />I think I'll probably do one or two more 10-ish mile runs this week, but nice and slow and probably after eating my dinner. Then next week I'm looking forward to not doing much more than a couple of jogs whilst eating fish and chips for lunch most days and having a few beers most evenings as my preferred form of carbo-loading.Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-543309573933817089.post-17291422478433652432011-05-16T13:31:00.000-07:002011-05-16T15:06:03.462-07:00A short tour of the TrossachsThere's seven weeks between the Fling and the WHW race, and I'm keen to get two 30+ mile training runs in those seven weeks. I'm not as keen as others on doing the two runs on consecutive days, so instead am spreading them out by a couple of weeks. On Saturday I got up good and early and drove to Aberfoyle to do a route I'd been thinking about for a while...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-vtHtFygXOXc/TdGdpoU4BPI/AAAAAAAAAKc/CAAMhmhSPcs/s1600/runmap.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 259px;" src="http://2.bp.blogspot.com/-vtHtFygXOXc/TdGdpoU4BPI/AAAAAAAAAKc/CAAMhmhSPcs/s400/runmap.jpg" alt="" id="BLOGGER_PHOTO_ID_5607436349578151154" border="0" /></a><br />I left the car park at Aberfoyle just before 5am (I needed to be back home by lunchtime to do some family stuff) and followed the Rob Roy Way (a waymarked trail from Drymen to Kenmore) for 10 miles over the Menteith Hills and around the east end of Loch Venachar to the Ben Ledi car park. The route over the Menteith Hills was a nice easy warm up for the bigger hills to come. I'd last been over these hills nearly twenty years ago and the small trees I remembered where much bigger now - I'd been looking forward to some of the views I'd remembered but now all I could see was conifers. At the small lochan at the high point on the path I saw an osprey quite close to me which was a good start to the day. On the descent to Loch Venachar I had some good views of Ben Ledi, looking ominously big across the loch.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-eI57af2OuxE/TdGdO2tzVyI/AAAAAAAAAJ8/sbV-4IBrdPs/s1600/benledi.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 292px; height: 400px;" src="http://2.bp.blogspot.com/-eI57af2OuxE/TdGdO2tzVyI/AAAAAAAAAJ8/sbV-4IBrdPs/s400/benledi.JPG" alt="" id="BLOGGER_PHOTO_ID_5607435889584330530" border="0" /></a><span style="font-size:85%;">Looking across Loch Venachar to Ben Ledi - the locals call it Chomolungma<br /></span></div><br />I reached the Ben Ledi car park in just under two hours. I changed from my trainers into my inov-8 running boots (I was a bit worried about twisting an ankle on the hill paths) and set off up the hill. I felt really good on the climb and in about 50 minutes I was at the top of the hill. Ben Ledi is just under 3000 feet but is probably one of the most prominent mountains in the Southern Highlands as it sits right on the southern edge of the hills. Looking north and west from the summit there are mountains as far as you can see, while looking south and east you can see for miles over to the Ochils, the Pentlands and the Campsies. I set off west from the summit, down through some pretty rough and rocky terrain to eventually pick up a track leading down into Brig O'Turk (there were lots of hidden holes and rocks on the descent so I was glad of the extra ankle support from the running boots). I followed forest roads round the south side of Loch Achray, stopping to take a photo of the church I got married in nearly ten years ago as it was momentarily picked out in the sunshine.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-Lsx7LL7QJp0/TdGdVJ8negI/AAAAAAAAAKE/eGHkDB3dToA/s1600/trossachs_church.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 368px; height: 400px;" src="http://3.bp.blogspot.com/-Lsx7LL7QJp0/TdGdVJ8negI/AAAAAAAAAKE/eGHkDB3dToA/s400/trossachs_church.JPG" alt="" id="BLOGGER_PHOTO_ID_5607435997825956354" border="0" /></a><span style="font-size:85%;">The Trossachs Church and Ben A'an - another great wee hill</span><br /></div><span style="font-size:85%;"> </span><br />I headed past the Achray Hotel and started climbing up through the forest towards Ben Venue. Once out of the forest I took the direct route to the summit rather than following the dog leg route the path takes - it was steeper but the going was good through short heather and blaeberry. I reached the summit of Ben Venue and took a few minutes to enjoy the views. Ben Venue may not be very high (about 2,400 feet), but you get a lot of mountain for your money and the views over Lochs Katrine, Achray and Venachar are fantastic. The bigger mountains to the north (Stob Binnein and Cruach Ardrain) looked impressively high from the top of this wee hill.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-4dYqEAErfQw/TdGdb275K4I/AAAAAAAAAKM/21jFXiQr8jk/s1600/ben_venue.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 180px;" src="http://4.bp.blogspot.com/-4dYqEAErfQw/TdGdb275K4I/AAAAAAAAAKM/21jFXiQr8jk/s400/ben_venue.JPG" alt="" id="BLOGGER_PHOTO_ID_5607436112981732226" border="0" /></a><span style="font-size:85%;">Looking toward Ben Ledi and Loch Venachar from Ben Venue<br /></span></div><br />I took the path down from Ben Venue to Kinlochard - I had been hoping for a nice easy cruise down the hill, but the first couple of miles were pretty rough and rocky - quite similar to the WHW path between Inversnaid and Beinglas. The run through the oak woods just before Kinlochard was uplifting. I stopped in Kinlochard to change my shoes again (back to the trainers now) then followed forest roads round the south side of the loch and past Lochan Spling back to Aberfoyle.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-km5_q4qWqvM/TdGdiEdDijI/AAAAAAAAAKU/HzThIpcbhFs/s1600/loch_ard.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 212px;" src="http://3.bp.blogspot.com/-km5_q4qWqvM/TdGdiEdDijI/AAAAAAAAAKU/HzThIpcbhFs/s400/loch_ard.JPG" alt="" id="BLOGGER_PHOTO_ID_5607436219689699890" border="0" /></a><span style="font-size:85%;">Loch Ard - one of my favourite places in Scotland<br /></span></div><br />In total the run was 33 miles with 6,000ft of ascent. It was a really good route - I had thought about trying to run on some of the second half of the WHW before the race in June, but didn't really have the time to drive up there. I think I probably enjoyed this run more than I would have enjoyed running over Rannoch Moor say - I prefer to get to the top of hills on training runs, as you can tell from the elevation profile...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-8i_keLA1is4/TdGdtysPOdI/AAAAAAAAAKk/R-3dB1ALeqs/s1600/profile.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 163px;" src="http://2.bp.blogspot.com/-8i_keLA1is4/TdGdtysPOdI/AAAAAAAAAKk/R-3dB1ALeqs/s400/profile.jpg" alt="" id="BLOGGER_PHOTO_ID_5607436421079972306" border="0" /></a>Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-543309573933817089.post-73087737405058480062011-05-13T14:28:00.001-07:002011-05-13T14:34:23.085-07:00Fuel for ultra running<span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">So I'm feeling pretty much fully recovered after the Fling two weeks ago. I've done a few runs, some longer or harder than others, and don't feel any more tired than usual. I had a good Fling so I've been thinking a bit about what went right rather than what went wrong. I think there were two main things - pace and food. Pace-wise, my main way of monitoring that I wasn't going too fast was to pat the top of my head occasionally and check I wasn't sweating - it seemed to work. Food-wise, I kept it simple with Coke, salt & vinegar Ryvita minis, and chocolate soya milk. Now I think I may have discovered a near-perfect ultra running fuel in chocolate soya milk - let me explain by way of a comparison with a SIS Go gel...</span></span></span> <p style="margin-bottom: 0cm; font-style: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;"><b>1. Nutrition</b></span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">First and foremost a good food for ultrarunning needs to have some carbohydrates in it. My Go gel has 87kcal in a 60ml serving, all of which come from carbohydrates - maltodextrin to be exact, which I understand to be a form of glucose - but save from a few flavourings, colouring and thickener, that's pretty much it, no salt, no protein, no fat. It is reckoned that you can digest about 200kcal to 250kcal per hour while running, so that would mean having at least two gels per hour. SIS Go gels claim to be isotonic so I expect there are more punchy gels out there.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <a href="http://1.bp.blogspot.com/-Ed02EW1Ue50/Tc2irRRkKoI/AAAAAAAAAJc/b2E3vIai6ho/s1600/choco.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 110px; height: 156px;" src="http://1.bp.blogspot.com/-Ed02EW1Ue50/Tc2irRRkKoI/AAAAAAAAAJc/b2E3vIai6ho/s400/choco.jpg" alt="" id="BLOGGER_PHOTO_ID_5606315975401286274" border="0" /></a><span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">A 250ml carton of Alpro chocolate soya milk has 175kcal in it - about 40kcals comes from unsaturated fat, 35kcal comes from protein, and 100kcal comes from carbohydrates (sucrose and dextrose a.k.a. glucose). Some studies suggest that if doing endurance sports for many hours then taking in around 10% to 15% of calories as protein can help to minimise muscle damage. The same studies suggest soya protein is the best option as it is easy to digest. Each carton also contains 0.4g of salt and some B vitamins. Personally, I think a mixture of calorie sources rather than just "clean" carbohydrates is better for a long slow burn, and should help to smooth out the energy peaks and troughs I used to experience on long runs (certainly I didn't experience them on the Fling). Plus I like having a steady intake of a little bit of salt.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">So I think gels are optimised to deliver energy in short sharp bursts, whereas by some happy accident Alpro soya chocolate milk is good for the longer slower stuff. I reckon when it comes to ultras, gels get 7 points and Alpro gets 8.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;"><b>2. Taste and ease</b></span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">Gels are easy to take - tear the top off, squeeze it in your mouth, then neck some water to wash it down. I'm yet to taste one that couldn't be described as nasty though. I think gels are pretty easy to digest - I've never managed more than two on a run but that's more to do with taste rather than not being able to stomach them. The Alpro cartons come with a straw attached and they are easy to drink on the hoof. It is true they don't taste as nice as an ice cold chocolate milkshake made with ice-cream, but they aren't bad - more like a choc-malt shake than chocolate. They are much nicer than gels - it's not even close. I find the Alpro milk very easy to digest - on the Fling I drank nearly 2 litres of it. There is even a strawberry flavoured option for the metrosexuals. The Alpro cartons are UHT so there is no need to calculate defrosting rates and such like to ensure you can drink them as and when required. Gels 4 points, Alpro 7.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;"><b>3. Efficacy</b></span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">There are a few times when I have felt totally empty with no energy in my legs whatsoever, and then ten minutes after taking a gel I feel like I can bound up mountains. So gels work, and the work quick, but that feeling generally wears off after twenty minutes or so. On the Fling, there were a couple of times where I started to feel a bit low on energy (but there were no sudden crashes) so I would have a carton of Alpro and soon enough I could feel my energy levels starting to pick up. The effect was slower but I think lasted much longer. I think it's pretty much evens on this one - I'm going to rely on Alpro for the bulk of my energy needs, but will always carry a gel or two in reserve for emergencies. 8 points for gels, 7 points for Alpro.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;"><b>4. Value for money</b></span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">This is perhaps the most important consideration for Scots and Yorkshireman. Gels are pretty much a pound a piece. At two an hour for the WHW race that starts to get pricey. I can get three 250ml cartons of Alpro at Tesco for 85p, and since they're bigger I reckon I only need one per hour. So the soya chocolate milk works out at less than a sixth of the cost of gels. Gels 3 points, Alpro 9.</span></span></span></p> <p style="margin-bottom: 0cm; font-style: normal; font-weight: normal; widows: 2; orphans: 2;" align="LEFT"> <span style="color: rgb(0, 0, 0);"><span><span style="font-size:100%;">So there you have my not particularly objective assessment of what is better - chocolate soya milk scores 31 points, gels get 22. I'm sure chocolate soya milk isn't perfect for everyone, and it does have some side effects (an almost uncontrollable desire to stop and hug a tree, or to wear flowers in your hair while running), but it works for me and I think if you're struggling to find the right ultra fuel for you, then it is worth giving chocolate soya milk a try.</span></span></span></p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-543309573933817089.post-661126769270068742011-05-02T13:52:00.000-07:002011-05-03T15:11:13.050-07:00HIghland Fling 2011On Saturday, for the first time, I finished an ultra-marathon with the same number of toenails as I had started with. This is just one of the reasons why I am pleased with how the Highland Fling went for me.<br /><br />I spent the preceding week eating like a horse and not doing any running, so by Saturday morning the tanks were full (and then some) and I felt raring to go. I was out of bed just before six for a quick breakfast of porridge and coffee then left the house a bit earlier than I needed to as I wanted to stop and see my dad running somewhere near Dumgoyne as I drove over to Milngavie. Dad was starting at 6am so the timing was perfect and I saw him at the bottom of Dumgoyach just where the WHW joins the old railway. Just about everyone looked very comfortable at this stage - unfortunately Rosie Bell had fallen and cut her leg very badly so I was glad to be able to give her a lift back to Milngavie.<br /><br />I started at 8am and took it very very easy through the woods. I'd started between the 10 hour and 11 hour signs in the underpass, and was probably about a third of a way down the field as we crossed the line. As soon as we started, loads of folk went running past me and by the time we were heading down the hill from Carbeth I think I was almost in last pace. I was sticking to my planned pace though and reckoned I would see most of the folk that had gone past me later in the day. I ran a short section near the start with Colin Knox - I follow his blog so it was good to meet him.<br /><br />I went through Drymen at 1:57, about a minute up on my 10:15 schedule and feeling very comfortable. As we climbed onto Conic Hill I started to pass people who had started quicker than me. I felt great going up the hill - I guess that is the benefit of only really doing hilly runs when I'm training. Loch Lomond looked stunning from Conic Hill - what a day.<div><br /><div><a href="http://1.bp.blogspot.com/-8E09RKCLSc4/TcByEga8VlI/AAAAAAAAAIk/NaBwIet3xCU/s1600/conic.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 154px;" src="http://1.bp.blogspot.com/-8E09RKCLSc4/TcByEga8VlI/AAAAAAAAAIk/NaBwIet3xCU/s400/conic.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602603358196880978" /></a></div><div>I got to Balmaha at 3:13, now about four minutes ahead of my 10:15 schedule and still feeling good. I saw my sister and her kids a few hundred metres before the Balmaha car park, and my three nephews ran down the track to the car park with me which was good fun. I got a text to tell me that my dad had gone through Balmaha in 3:14, so for the timebeing I was winning the family race, though only just. I reached Rowardennan in 4:37, still a few minutes up on schedule, then Inversnaid in 6:04. </div><div><br /></div><div>Over the course of the race I was drinking a carton of Alpro UHT chocolate soya milk every hour, eating a pack of salt and vinegar ryvita minis every couple of hours, and drinking plenty water. It seemed to work well, and I had some coke or energy drink at a couple of points to give myself a boost. The soya milk cartons were really good - everytime I started to feel a bit low on energy I would have one and ten minutes later I felt much better. I reckon they are as good as any energy gel I have had.</div><div><br /></div><div>I had been passing other runners steadily since Drymen - my main aim for the race was to get to Beinglas feeling good and not to suffer over the final 12 miles as I had done two years previously. Between Inversnaid and Beinglas I started to feel the heat a bit so slowed down, drank some more water and appreciated the view.</div><div><br /></div><div><img src="http://2.bp.blogspot.com/-JgkDCpPoBAk/TcB0qoKR51I/AAAAAAAAAIw/0vOGFkBNL1M/s400/ll.JPG" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 258px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5602606212132759378" /></div><div>I reached Beinglas in 7:34, about 5 minute up on schedule. I had been feeling good up to this point and had kept telling myself not to push and to stick to the plan. I left Beinglas feeling strong and thinking that if I could go 10 minutes quicker than my schedule over the last 12 miles than I would get to the finish in under 10 hours. </div><div><br /></div><div>Game on.</div><div><br /></div><div>By Derrydarroch I was 5 minutes up on the JK mini-splits for the Beinglas to Tyndrum section, and I was able to run most of the section to the big gate and reached it 10 minutes up on the mini-splits. I think I'd probably over done it along the track to the big gate as I started to feel a bit rubbish going through the woods and slowed down a bit. At Auchtertyre I was 11 minutes up, and kept running (cheered on by Muriel Gray no less) as well as I could. A few hundred metres from the finish I passed Dave Troman, who unfortunately hadn't been able to run due to injury, who gave me a big cheer and that kept me going to finish in 9:53. I was delighted to get under 10 hours, and it was good to know I should have finished under 10 hours on the slightly longer old course.</div><div><br /></div><div>I saw my dad at the finish - he'd suffered a bit in the heat later on and had finished in 10:55, which was still good enough for second over-60. He's looking good for the over-70s race in 2013 though. We left Tyndrum quite soon after I finished so that I could get home in time to give my wife a hand getting the kids into bed - it would have been nice to hang around and meet some of the people whose blogs I've been following, but I didn't want to miss the next installment of Astrosaurs.</div><div><br /></div><div>I was really pleased with the way I'd paced myself. My placings were 187th at Drymen, 107th at Rowardennan, 65th at Beinglas then 50th at Tyndrum. I was 16th fastest over the final twelve miles, which I'm astounded by. My game plan had been to start easy and finish strong, which is pretty much what I did. The fact that in 7 weeks time I would be trying to run almost twice as far always at the back of my mind, and it was good to finish feeling like I could have gone on. I usually cope quite well running in the heat so I think that helped on Saturday.</div><div><br /></div><div>It's been good to read other people's reports of the day, and it seems like most people enjoyed the day though they found it tough in the heat. It was a fantastic event to take part in, and I'd like to add my thanks to Murdo and Ellen and all of the helpers on the day who made it such a great event.</div><div><br /></div><div style="text-align: center;"><br /></div></div>Unknownnoreply@blogger.com7tag:blogger.com,1999:blog-543309573933817089.post-56617146129327675852011-04-27T14:05:00.000-07:002011-04-27T14:34:32.371-07:00TabletTablet is a Scottish confectionery pretty much made out of sugar and not much else. It has a similar calorific density to enriched uranium, and rumour has it is the stuff NASA used to put in the solid rocket boosters that were strapped on to the side of the space shuttle. I had always planned on taking a few bars with me on the Fling as there are few things as easy to eat as tablet that are better for a quick boost of several hundred calories. Best of all, you can get three bars for a little over 50p in Tesco - as I said, this is a Scottish confectionery.<br /><br />So it was very encouraging tonight to read John Kynaston's detailed plans for the Fling and to see that within his nutritional arsenal are a few bars of tablet. I'm relying on a diet of tablet, chocolate soya milk, salt and vinegar crisps and coke to get me through the race on Saturday. Not disimlar to a teenager's lunch judging by what I see the local school kids buying in Asda at lunchtime. I like my coke full strength and fizzy - none of this watered down flat stuff that seems to be popular. The only other thing I'm planning on having is water, though I'm going to take a sachet or two of Diarolyte with me in case I need a bit more of a salt boost. I'm aiming to have a chocolate soya milk every hour for as long as I can stomach it, then I'll move on to my teenager lunch box.<br /><br />Pace-wise, I'm gooing for the old "start slow and get slower". I finished the Fling in 2009 in a hair under 10 and a half hours, so it would be nice to beat that time - maybe 10.15 is possible if things go my way. It would be great to get under 10 hours some day, but there's a bigger prize to be had in June so I don't want to push myself too hard on the Fling this year. My dad is running this year, and he'll be starting 2 hours ahead of me at 6am. He'll definitely take less than twelve hours and I'll definitely take more than ten hours so unfortunately (and hopefully) I won't see him until we are both in Tyndrum.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-u4HoM68cTwk/TbiK62tkoJI/AAAAAAAAAIY/AUF8wHY2l_8/s1600/CarnDearg.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 186px;" src="http://2.bp.blogspot.com/-u4HoM68cTwk/TbiK62tkoJI/AAAAAAAAAIY/AUF8wHY2l_8/s400/CarnDearg.JPG" alt="" id="BLOGGER_PHOTO_ID_5600378880358916242" border="0" /></a><br />I recorded my highest ever seven day mileage in the week ending last Sunday - 83 miles. I hadn't planned on doing so much but was up in Newtonmore at the weekend and went for a run up a local munro (Carn Dearg) with my sister on Sunday morning. She is a fell runner and is a bit obsessed with running in rough terrain so rather than follow paths we seemed to spend a lot of time running through knee deep heather, tussocks and peat bogs. Maybe not the best taper, but a nice run in the hills. The path along the ridge of Carn Dearg in the morning sun was a joy to run. We saw an eagle too.<br /><br />I'm taking it easy this week so will hopefully feel full of beans on Saturday. The forecast looks good and I'm really looking forward to spending the day running and walking on an excellent route.<br /><br />Best of luck to everyone else who is running - it'll be great.Unknownnoreply@blogger.com7