tag:blogger.com,1999:blog-8968440780798800752024-03-13T02:42:17.612+00:00marco on runningMarco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.comBlogger193125tag:blogger.com,1999:blog-896844078079880075.post-80743260653381372292014-08-11T10:43:00.001+01:002014-08-21T09:04:17.829+01:00Lakeland 100<a href="http://www.lakeland100.com/">Lakeland 100 Website</a><br />
<a href="http://live.sportident.co.uk/home/event/fullresults.html?eventid=7f33054e-b966-4f63-9b7e-f73fd5854cec&mobile=false">Results</a><br />
<a href="https://www.flickr.com/photos/35938782@N08/sets/72157645942599516/">Lakeland 100 Pictures</a> by <a href="http://statistik.d-u-v.org/getresultperson.php?runner=113945">Thomas Loehndorf</a><br />
<br />
Its now two weeks since the Lakeland 100 race, an amazing experience that I will cherish forever. Here is my account of the race. A lot of it was hazy but it is still a long blog.
I think when Marc Laithwaite said 7 I started to get nervous. I really hadn’t up until now. Training had gone okay, the taper perhaps too short though I had done my homework on who was racing. But at 7 seconds until the start of the Lakeland 100 I had a shiver. Was I really going to do this?<br />
The Lakeland 100 is well known as one of the hardest Ultras in the UK with at least a 50% dropout rate and I had seen this first hand last year at the end when I went to see Debbie finish. I was used to the West Highland Way which although in the Highlands of Scotland is certainly far more runnable and far better suited to my style of running. But here I was at the start wondering if this was a good idea. I am sure everyone has these thoughts though and I know that Debbie would tell me to man up.
The countdown reached 0 and we were off. The legs were stiff and I wasn't sure if running 4 munros the week before with <a href="http://docandrewmurray.com/">Andrew Murray</a> in support of his <a href="http://docandrewmurray.com/job-done-donnie-and-i-ran-the-10-highest-scottish-mountains-in-a-day-yesterday/">10 peak challenge</a> with Donnie Campbell was a good idea. Or perhaps it was the taper. No use worrying now as I was here now and running.
By the outskirts of Coniston I was already in second place and a bit worried that perhaps it was too fast. Looking back at the race history a lot of people seem to run the start fast but <a href="http://statistik.d-u-v.org/getresultperson.php?runner=44291">Terry Conway</a> the record holder had done the first section in 1 hour 9 minutes and 10th place at Seathwaite. I was sure I was on this pace but seemed to be in second place. Perhaps the heat had curbed everyones enthusiasm. It was at least 28C and there was even pictures in Facebook of someones car saying 33C although I did take this with a pinch of salt. Whatever the temperature it was warm and sweaty - not helped that we had lay around all day in the tent which made the heat now feel cold.<br />
<br />
<img alt="10333398 10152532100514870 2403351014674468853 o" border="0" src="http://lh3.ggpht.com/-bO2QbmP8wmA/U-iQQSD1M9I/AAAAAAAAA1w/BGhdaz0r9iw/10333398_10152532100514870_2403351014674468853_o.jpg?imgmax=800" height="572" title="10333398_10152532100514870_2403351014674468853_o.jpg" width="600" /><br />
<br />
By Seathwaite I was part of the lead group of three which consisted of <a href="http://statistik.d-u-v.org/getresultperson.php?runner=182259">Charlie Sharpe</a>, <a href="http://statistik.d-u-v.org/getresultperson.php?runner=145712">Lee Knight</a> and myself. The running went without a hitch, each of us taking turns to open and close the gates. This group would be perfect for me as I was still unsure about the navigation during the night section and this would suit my plan of trying to take it steady until the morning and then hopefully if I felt good start to race after Pooley Bridge. In the end though this didn't happen.<br />
<br />
I was confident though that even this early on in the race that the winner would be one of us 3. Lee seemed to be breathing harder but was in good spirits, Charlie seemed to be taking it all in his stride - looking relaxed and fit.
We stayed together as a group all the way to Wasdale. For some reason I was having problems and kept tripping over things and falling. The 3rd time coming into Wasdale was a sore one and as I hobbled a bit into the checkpoint I wondered if it was a fuel problem. I stayed longer in the checkpoint trying to get more food in me and coke which I wouldn't normally take this early in a race. Charlie was in and out very efficiently and was away like a shot. Lee came in slightly behind and then pushed me to leave the checkpoint with him.
As Lee and I set off together I could see Charlie making a break ahead. (At the time I thought he was making a break although later when reading his blog Charlie had continued out of the checkpoint still chatting to us but Lee and I were no where near him. <a href="http://charlie-sharpe.blogspot.co.uk/2014/08/lakeland-100-mile-2014.html">Charlie's blog</a>)<br />
<br />
As Charlie pushed ahead I worried as I needed him to help navigate during the night as he had done the race before and I really didn't want to lose sight of him, so I pushed hard to try to catch him. Feeling a bit guilty as I slowly left Lee I wasn't making any progress in catching Charlie when suddenly my calfs started to go the tingly way when cramp is near. This was really not good. Cramp in the first 20 miles of a 100 mile race isn’t going to get you very far so I had to let him go and I slowed down to drink more and get some electrolyte in.
When I reached the top of the pass I looked down and couldn't see Charlie anywhere all the way down to the Black Sail Hut. I knew from the miles we had done already that Charlie was quicker on the rockier sections and downhill. I had to slow even more on the downhill though as every small slip or misplaced foot had my calf tingling and nearly shooting into cramp.
I was annoyed to be affected by this so soon in the race but also happy that it was early on. I had time on my side to fix it and I was still confident that I had in me a podium finish.
As I headed up Scarth Gap pass I had to use my head torch. Thinking that Charlie would be doing the same I scanned the route again for any sign of his but there was nothing. He was miles away and I was starting to think that perhaps second place was a good result for a first Lakeland 100. I was worried about the next section as I had had a nightmare on my recce run and that was in daylight. What would it be like in the dark? Again coming down the pass was a tricky affair with the tingly calfs still there but when I reached the water of Buttermere I had a second wind and started to get back running again. Fantastic I thought but this only lasted a couple of minutes when I yet again tripped and fell on the road. Dirty, bleeding and pretty well bashed up I got up to hear a massive cheer from across the water. Charlie had reached the checkpoint at least 10 minutes away, I turned to look at the path behind to see 2 torches gaining on me with the section I feared the most in front of me.<br />
<br />
I was in and out of the checkpoint at Buttermere pretty quickly but also felt rejuvenated after a coffee that I had there. I had to get the next stage right or I was going to drop further behind Charlie. By the end of the woods though I had already had to check the Road book 2 or 3 times. This was hopeless and I was never going to catch anyone this way. Then I remembered what Debbie had said about this section - “Cross 3 streams up the scree and then along to the cairn with the sheep fold and then up” So thats what I did - I read ahead in the Road book and summarised each part. I remembered parts from my recce too which helped. After crossing the second stream I could see Charlies torch in the distance and this also gave me a push but he was still a long way ahead. The two torches behind certainly looked closer but I didn't worry. Ill keep trying to navigate myself in front of the two torches but if that doesn't work I can drop back to the two torches behind and they can help navigate and together as a group we might catch Charlie. I guessed that the two torches must be either Lee, <a href="http://statistik.d-u-v.org/getresultperson.php?runner=160079">Ian Symington</a> or <a href="http://statistik.d-u-v.org/getresultperson.php?runner=55295">Paul Tierney</a> all of whom had done the race before and would know where to go.
<br />
<br />
Before long I was on top of Sail Pass, it was a beautiful night - inky black with millions of stars keeping me company. I switched off my torch to get a better look at them - Amazing. I looked back and seemed to have pulled away from the torches behind which really pushed me on. Unfortunately the torch ahead was no-where to be seen. I then managed to go wrong at Low Moss - taking the wrong path which then disappeared and having to retrace my steps again - wasting another few minutes and then more minutes lost when coming into Braithwaite and turning at the wrong sign post even although I knew I had to look for a bench. Even with these route issues though I arrived in Braithwaite to be told that I was 12 minutes behind the leader.
With 70 odd miles to go in an ultra 12 minutes is not a sure lead. Its a long way and anything can happen.<br />
<br />
Whilst creating my race plan I had spoken to <a href="http://statistik.d-u-v.org/getresultperson.php?runner=15254">Richie Cunningham</a> who had raced the year before and asked his advise. He had said that his approach was to take it easy to Braithwaite and then hammer it to Howtown and then taking it easy after that. Richie is a better hill runner than me and I like flat running so I was taken aback by this plan. In fact after my recce I decided it might be better to keep something for the end instead. But now as I came out of Braithwaite I decided to change the plan and now push. The good thing was the next 8.5 miles I knew without the Road Book. So I started to pick it up and was happy to see the average pace on my watch drop. When I got to Keswick there was a bunch of spectators and one of them shouted out 9 mins behind the leader. I couldn't believe it - I had caught up 3 minutes in just 2 miles. This pushed me on more as I pushed round Lonscale Fell and caught a glimpse of Charlies Torch. This pushed me on quicker. Now I could see that the torch in front was now and then looking back at me and for the first time I knew that Charlie was worried.<br />
<br />
I was nearly at Blencathra when I saw the first torches appear across on Lonscale Fell. I had made great time and now had a comfortable cushion between me and 3rd place. 4th place seemed to be a bit further back again. I wondered who it was and how they were doing. Up front Charlie had pushed because I didn't seem to catch up anymore distance. At the centre I was speaking to the fab Checkpoint staff just as normal when it suddenly dawned on me I was talking to a grown man dressed as a fairy. I wasn't even hallucinating yet but it gave me a laugh and as I left asking what direction do I go. The next bit I was back trying to navigate so I never gained anything but I did know the route from the Quarry to Dockrey off by heart so I decided to take my time until the Coach road and then hammer it (as Richie said) to Dockrey. I never saw Charlie's torch once on the way to the quarry but the moment I was past the farm I spied it ahead perhaps half way up the hill. This got me going again and I took off towards the fence using it to guide me to the coach road. I felt that I was gaining all the way up the hill but was a bit dismayed when I reached the road to see Charlies torch miles away.<br />
<br />
I hit the road but just made sure that I kept a consistent pace. It wasn’t long though before I could see Charlie's legs illuminated from his head torch in front. His stride had shortened and he didn’t look as comfortable as earlier on the hills. This gave me another push that I needed and before long I had caught him up. Charlie heard the steps behind and said he was wondering where I had got to. Asking if he was okay he replied that he was just looking forward to the mountains again.
Now I had a decision. Trust my dodgy navigation to Dalemain and run by myself or run with Charlie and then risk him getting away in the mountains again when there was no flat sections left for me to catch back up.
I ran straight past Charlie. I felt guilty for a moment but then I remembered it was a race and I was here to try and win. When I passed him I felt relief that holding back had worked but I had still kept tabs on Charlie. I had learnt from the mistake of letting someone get too far away from me last year when I didn’t give Paul Giblin the respect he deserved in the WHW and thought that he had gone too hard to early only for him to beat me by an hour.<br />
<br />
Into Dockrey and again a fantastic Checkpoint. The feeling of pride to arrive at a checkpoint first and feed from the supporters enthusiasm was overwhelming. They couldn’t do enough for me and I will have fond memories of all the checkpoints on the course. My main aim though was to be out of this checkpoint before Charlie arrived. When I left and crossed the road I heard the cheers as Charlie arrived. I had done it. I was leading and just had to keep myself grounded.
I needed this section to go well. There is a lot of road from Dockrey to Dalemain and I remember cursing it during my recce run. Running long distance in a pair of Salomon Ultras that weigh 210g and are actually lighter than my racing flats that I would use for 10k running was always gonna hurt. I had started ultra running in cushioned shoes (although nothing like Hokas) and gradually found that the lower profile shoes actually gave me less injuries. When I ran the recce run I felt every mile of that road section coming up to Dalemain. I just hoped this time would be different.<br />
<br />
First though I had to run Aira Force and then Ullswater. More navigation and the chance for Charlie to catch me. So I put the boot in down to the village of Dockrey - sprinting down the road to make sure he wouldn’t have a chance to feed off my head torch like I had his. Onto the off road part I looked round to see if I could see his head torch - nothing so far but I expected him any moment and for the next hour or so it became an OCD - turning round to scan for head torches. A horrible un-itchable itch.
I was too busy trying to route find and look for Charlie and ran straight past the turn off and down the hill. Immediately I knew I had gone wrong though and ran back up… Concentrate Marco - Keep doing this and you will throw this away.
I reached the climb round Green Hill, remembering Debbie telling me that the sunrise over Ullswater was beautiful. I took a break on the uphill to gaze around and wonder at the views. There was none though, it was still pitch black. I could see a big dark patch that must be the lake and is that a head torch through the trees? A head torch. Damn. I pushed up the hill, my quads screaming until I the path turns north. I scanned behind - nothing. I think I was starting to imagine things or seeing car headlights.
I pushed on - remembering that I needed to turn right into the woods but running straight past the turn off. Everything was so different in the dark. Where is the bloody sun. Fighting back through long grass looking for the bridge and thanking God when I reached it.<br />
<br />
Into the woods and startling something big when I reached them. Just a deer I shouted at myself - not an alien, flesh eating zombie, velociraptor or another runner catching me up. Out of the woods I start to see more light from the sun coming through and at last I am on open fields and I turn off my torch. It is still a bit dark but I don’t want to give anyone a bearing on where I am.
When I reach the road I turn round - scanning for any light from the other runners. There is none. I take a look at the map and memorise the route to Dalemain. Left fork, right junction, left junction, castle, farm track, arch. And then I totally boot it again. I need a comfortable cushion before the hills. I am on road, the sun is up and I feel good.
Dalemain is deserted. I half expected the Lakeland 50 runners to be there already but their race didn't start for another 6 hours or so. Running through the car park I hear a couple of cheers from people in their cars and then when I close in on the checkpoint I see a friendly face - my friend Thomas Loehndorf. He was on the course taking pictures.
<img alt="14581829720 e3a717d200 o" border="0" src="http://lh4.ggpht.com/-TFL4d7hALvg/U-iQRSdWFJI/AAAAAAAAA14/lWPgie4A_RE/14581829720_e3a717d200_o.jpg?imgmax=800" height="399" title="14581829720_e3a717d200_o.jpg" width="600" /><br />
<br />
Like every checkpoint the guys here are fantastic and my drop bag was with me before I had even stopped running. I had a small bag full of all the food I needed for the second half, more nuun tablets, coke and red bull. By this time I had drunk my full of coke but the Red Bull was so so good. I remembered Debbie saying she spent 20 minutes last year here so I was determined to make the stop as fast as possible. 2 cups of coffee and some soup (I think) and I was off, with cheers from the checkpoint and Thomas behind me. I checked my watch and was less than 8 minutes. That will do I thought.<br />
<br />
All the way up the hill I kept listening out for a cheer which would tell me when Charlie arrived. As I made my way to Pooley Bridge I hear nothing. Could I start to relax?
Although I am certainly not a hill runner I was looking forward to the next few sections. Mostly because I had done them twice in recce’s and so I could put the Route Book and map away for a while. Towards Howtown was beautiful. The sun was up and I was now on my way back to Coniston.<br />
<br />
Feeling good I was even not looking back as much as before. I kicked again down the hill, still worried that I would be caught on the hills.
I think I startled the guys at Howtown when I arrived but they had everything ready for me. I was starting to get really sick of coke now and so was trying coffee and soup too.
I then started the climb up to High Kop. I was walking well up the hill, although I didn't recognise him - I passed <a href="http://iancorless.org/">Ian Corless</a> (host of the Talk Ultra podcast) who was taking pictures and then onto the small flat section. I tried to get back running again but could only manage a few paces. Then a walk, then a few paces. This continued all the way to the hill. I was trying to think what would fix it - what did I have in my pack. In my haste to leave Dalemain I had put most of the food in my backpack and only a couple of gels were accessible. I couldn't be bothered going in my pack so took a gel and then marched on. Half way up the last climb to High Kop my legs rejected any sort of movement and I came to an abrupt stop. Yikes. Okay I have time. I stopped and took my pack off and rummaged through it. There was nothing in it that I wanted at all. The thing is I know I have to eat so I start to force down bars and gels together. Washing it down with water, gagging on it but knowing that this will help. I am now hit with the worst hunger ever. I was so hungry but nothing I ate filled me up. I had never felt like this in an ultra where I was so hungry as I am used to a support team looking after me and they normally force feed me way before this happens.
I turn around to see a small figure making its way slowly past the ruins in the distance. Is that a runner? I look for a while. It doesn't seem to move. Is it Ian or is is Charlie? I stare for longer - is it a sheep? I can’t even tell if it is moving anymore. I swear it was when I first looked but now I am not so sure. Is it a sheep or a rock? I am not staying any longer to find out. I pack my bag back up and swallow another retched bar. From High Kop it is fairly runnable so I push again using the downhill and new found energy to get going again.<br />
<br />
During the recce runs I always struggled coming off the hill towards the bridge. No matter what route I took I always ended up having to battle through ferns and today was no different. <a href="http://statistik.d-u-v.org/getresultperson.php?runner=329847">Tracy Dean</a> had shown me the right way too but the ferns were much higher now and I struggled to find the paths and markers she had pointed out. I wasted at least 10 minutes tearing a new path through them continuously looking up at the hill expecting to see Charlie bounding down towards me. If I do the race again I have to figure out a better way to come down here. When I finally reach the reservoir, which reminds me of the West Highland Way section on Loch Lomond in which I had learnt that even although you are running slow it is actually hard work and so just be patient and take your time. Still it seems to go on forever and my legs are becoming tired. I trip and fall - battering my knee on a rock and then rolling down the side of the hill trying to grab onto something to slow me down. As usual I find something and of course its thorns. Climbing back up the hill and nursing bloodied hands and a sore knee I push on, struggling to get my running form back. It goes on and on but finally I can see the car park at Mardale Head and all of a sudden cheers and the sound of cow bells across the lake.
The last few hundred meters feel slow into Mardale and I wonder if the guys at the checkpoint are wondering how I can be the first runner. I am asking how far 2nd place is from me and I think the answer was 20 minutes.<br />
<br />
Again the Checkpoint volunteers are superb. Soup / coffee fill the bottles with coke. I think thats what I did but things are starting to get hazy. I have no idea how many miles I have done or how many there is left to do. I have the route in my head, the long squiggly line on its way to Coniston and I still have a third of it to go. My head maybe on a different planet but I am enjoying the run as I start the grind up Gatesgarth Pass. I think this is where being a fast walker comes in handy as I again push the up hill, each step pushing on my knees with my hands. I often wonder if poles would be a good idea for these climbs but I would break my neck tripping over them. Running 24 hours on a running track hasn’t prepared me for the off road nature of this course which I am struggling to not bash my toes on every rock never mind throwing in a couple of poles to trip over too.
Finally at the top and I have the nice long downhill to look forward to, but my knee is really beginning to ache and what should be a pleasant rest bite ends up a teeth clenching battle. I give in and take painkillers hoping they will ease it and then I battle more with each uneven boulder wrenching the knee in a different direction.
While it has been a couple of weeks now since the race I must admit a lot of the rest of it is pretty hazy. The lack of food and sore knee taking their toll I suppose. The rest of this report won’t go into as much detail - you will be glad to hear.<br />
<br />
I finally arrived at Kentmere. Well actually I am awoken from my dazed state by <a href="http://statistik.d-u-v.org/getresultperson.php?runner=227434">Jenn Gaskell</a> screaming “Its Marco - I didn't know you were running today!!” I have to admit Jenn’s enthusiasm is infectious. I had met her a year ago at the Lakeland 100 when my wife had introduced me and then again at the Tooting 24 hour where after she pulled out of the race she had the unenviable task of counting my laps during the night but still she smiled and laughed with me the whole time.
Today was no different and her enthusiasm woke me up from my haze and I started to think what I needed to get going again.
“Anything savoury - no sweet stuff” I blurt out. Immediately they are giving me water and nuts. I choke on the water spitting it out all over the checkpoint and then can’t chew the nuts as my teeth are too sensitive and so spit them out. The checkpoint volunteers think I am about to be sick and follow me about with buckets. They give me pasta which I wouldn't normally eat during an ultra but it goes down so well that I guzzle the whole lot up. “How far is second behind?” I blurt out thinking that he must be catching me up by now. The timing guy is at the checkpoint and tells me that Charlie is an hour behind. I can finally relax I think and then more good news, Debbie is leading the girls race.<br />
<br />
Coming out of the checkpoint I am finding it harder to remember where the route goes and have to ask Jenn for the directions. I do remember though that it is a hill all the way to Garburn Pass and with the knee getting sorer and sorer when I start running I am glad of the hill. At the top I have to push to get going again into Troutbeck but once going the pain subsides and I manage some good running on my way to Ambleside. I am sure its only 16 miles from here but the Garmin has run out of batteries and I am in the dark.
Reaching Ambleside, I am again feeling hazy. There are certainly food issues and as I write this I am struggling to remember anything. Most of it feels like a dream that I am trying to latch onto fading memories. What I do remember is the Checkpoint crews. Everyone of them were absolutely superb.<br />
<br />
In Ambleside I immediately recognise Clare from the recce runs who seems a bit bemused when I say I want to go into the checkpoint. I ask again how far second is behind me and again it is an hour and so I decide to eat and drink as much as I can. By now I am wasting a lot of time at checkpoints and Clare mentions that they had expected me at 10:30. It is now 11:30 and the food and knee issues are slowing me down but as long as I keep going forward I should be ok.
I must have spent over 10 minutes at Ambleside before I start my hobbled run across the park. I feel so slow that I am embarrassed but I hear a spectator say to her kids that she can’t believe I am running so fast still. It gives me a push.<br />
<br />
The trails are now getting busy and I am meeting people that know about the race or people that probably after seeing the state I am in - ask me how far I have ran and then probably don’t believe the answer. It doesn't matter anyway as the conversations and support get me going again. Although I am really enjoying these final sections it feels like I am going painfully slow. By now it is really warm which is also not helping. When I look back at my timings in these sections I am not slow but at the time it felt it. The distances between checkpoints are much shorter now but the time drags.
Running towards Chapel Style I am awoken from my hazey slog by cheers from Paul and Vicky Hart. I can’t believe they are down here and the support helps push me on. Then another spectator cheers me on and I shout back that I am going painfully slow. They tell me that I am flying and no-one will catch me if I keep it up. This gives me another push and I manage to run non-stop all the way to the checkpoint. Chapel Style was the first place I sat down since the start. Just a couple of minutes. The settees where just too inviting. At every checkpoint since Ambleside I am asking for pasta but none had any so I was just drinking soup and again Chapel Style was the same. I haven't eaten anything from my rucksack since High Kop and now surviving on whatever I find at the checkpoints. (at the end of the race I was carrying not just the 400 calories emergency food you are required to carry but another 2000 calories of uneaten food and gels.)<br />
<br />
The run towards Tiberthwaite was warm, very warm but by now it was starting to dawn on me that unless something disastrous happened I would win. I couldn't quite believe it and got a little emotional as I dragged myself towards the end. I was still emotional when I reached Tiberthwaite and it didn't make it any easier when they had specially made me pasta as they had heard I’d been asking for it for the last few checkpoints. Oh and it was so good - I honestly can say it was the best pasta I had ever tasted and then when I asked for energy drink they said that they had none but 2 minutes later one of the crew appeared with her own energy drink and filled my bottle. Thank you so much to everyone at Tiberthwaite - I don’t know any of your names but as I left the Checkpoint I felt so much better but still pretty emotional.
Half way between Tiberthwaite and the end I met a man that had been following the race online. I stopped and chatted to him for ages. Much longer than I should have but it just felt right. Every now and then I would scan the route behind just to be 100% sure that none was coming. Then just one more downhill and my God it hurt my knee so much. I was in agony but when I reached the road it started to feel better as the adrenaline hit me with the finish so near.
The run through Coniston was amazing. People were cheering and I ran along the middle of the road. Cars stopped for me (in my haze I probably gave them no choice but at the time I thought they had stopped for me). Debbie had told me this was amazing and she wasn't wrong. Then I saw my friend Karen with a Scottish flag which I grabbed for the end and as I ran the final few meters I couldn't believe that all these people were cheering me on and then that was it. All that planning and months of preparation and training finished too. Its a strange feeling to finish a race - you are so relieved but sad at the same time.<br />
<br />
<img alt="14581895468 39bea9a705 o" border="0" src="http://lh6.ggpht.com/-ROcV23NMbWw/U-iQR0eqlDI/AAAAAAAAA2A/v1p5E8paYLo/14581895468_39bea9a705_o.jpg?imgmax=800" height="417" title="14581895468_39bea9a705_o.jpg" width="600" /><img alt="14581890508 1cb65530e9 o" border="0" src="http://lh5.ggpht.com/-sl9r1SET4Pg/U-iQS4p15vI/AAAAAAAAA2I/Zm6axCvR_S8/14581890508_1cb65530e9_o.jpg?imgmax=800" height="423" title="14581890508_1cb65530e9_o.jpg" width="600" />
<img alt="14582049897 bac5c465c6 o" border="0" src="http://lh5.ggpht.com/-hDnfBARdp2A/U-iQTVZ_RVI/AAAAAAAAA2Q/_-P9Qxeh0Lw/14582049897_bac5c465c6_o.jpg?imgmax=800" height="399" title="14582049897_bac5c465c6_o.jpg" width="600" /><br />
<br />
Thomas was at the finish too, Karen had come down too and they both helped me into the hall for a final kit check and my medal.
Until now I had always thought of my race as being the West Highland Way race. Not because I was good at it or done well at it but because I felt like part of it. It was like family and I never thought that any race could be as important to me as it was. Even when I started the Lakeland 100 race and lined up at the start it was just another race. Sure I knew it was a big race - one of the biggest I had ever done and I had not been blasé about it and had done all the prep before hand but it was just a race. That changed during my journey in this race. The race is massive - from the moment you arrive the organisation is top notch with all the volunteers really happy and enthusiastic. From the guys standing in the car park to the people at the registration. Then you have the checkpoint crews, one word - legends. These guys are out there longer than I was looking after every runner. They saved my race. The runners that were out there - it doesn't matter if it was 21 hours or 40 hours. Actually I don’t know how the runners out there for two nights do it. All legends. Mark, Terry, Clare, the Montane guys - thank you for a marvellous race that is one of the best organised events I have ever done. I am sure I have missed loads of people - thank you everyone involved with the race.
Thomas - without your help I don’t know where I would be. Your training advice and friendship got me here.
Karen - thank you for all the help at the end. That ice cream was amazing
Thank you to my sponsor UVU Racing for having faith in me.
…. And of course Debbie who won the girls race - “We did it!!!!! “<br />
<br />
<img alt="14581865719 6c857338ca o" border="0" src="http://lh4.ggpht.com/-p3Bj2qvaRNU/U-iQT_Og7vI/AAAAAAAAA2Y/kG2TDVhIjxg/14581865719_6c857338ca_o.jpg?imgmax=800" height="399" title="14581865719_6c857338ca_o.jpg" width="600" /><img alt="14581853999 e1174aac23 o" border="0" src="http://lh3.ggpht.com/-mev2sDhouxE/U-iQU8crXiI/AAAAAAAAA2g/gVP9kkvuDRk/14581853999_e1174aac23_o.jpg?imgmax=800" height="347" title="14581853999_e1174aac23_o.jpg" width="600" /><br />
<br />
<br />
<h4>
So what went right and what went wrong? </h4>
<br />
As <a href="http://statistik.d-u-v.org/getresultperson.php?runner=44288">Stuart Mills</a> often talks about in his blog a race is won or lost not in how your physical condition is but how mentally fit you are. I went into the race with bags of confidence. I had in the last year raced 4 ultras before now, 2nd in the WHW, first in Tooting, G2EDM and Crawley with 2 course records. Physically too though I was prepared having spent a month doing hills and with the endurance from the 12 hour still in my legs. I had felt tired after doing the 4 munros the week before but this can be because of the taper. So physically and mentally I felt in good shape. I had gone through the start list and picked out 8 runners that could win, most of them having done it before, I checked where they were strong and how they had raced before. How had Terry got the record, where he pushed and where he took it easy. This all helps me mentally prepare for a race. If someone pushes the start I know whether to follow or leave him. Don't get me wrong - this doesn't always work as people can surprise you like <a href="http://statistik.d-u-v.org/getresultperson.php?runner=184813">Paul Giblin</a> surprised me with his awesome West Highland Way race last year (which he yet again destroyed this year) but mostly it works and it gives me bags of confidence. In fact I was surprised when chatting to some of the other runners that they didn't know who was running the race or what they could do. In some ways I was glad that I had entered late and got a charity entry as I was in a different start list than everyone else and so hidden from view. Paul Tierney asked me on the start line if I had got a late entry and even this gave me confidence. I spoke to Stuart Mills at the end and he had said that in his eyes I have started to run better not because I am physically fitter but because I am mentally fitter and with every good race I have more confidence and I believe this helps me more than anything in a race.<br />
<br />
<br />
Food was a big issue in this race. It went well the first half - I was eating loads of Jelly Babies and the best tasting gels ever - Torq (whom Debbie is sponsored by and so I nicked a pile of them) I was drinking coke a lot earlier than I wanted to though and this is normally is what I would count on when I have food issues and so when I did I couldn't drink anymore. I also had a load of bars that when it is warm and you are dehydrated are a struggle to eat. It was a lot warmer than I thought it would be so struggled to eat them too. At Dalemain I only had the same food I had eaten the rest of the way and so was pretty bored of that by then. In the second half - all I wanted was savoury and so just ate what I could find at the checkpoints - soup, pasta and coffee. This saved my race but also probably slowed me down a bit too as I think you need sugar to keep up a good pace. I started to feel hazy, completely stopping and having to force feed my self on the way up High Kop and making small navigation errors. If a runner had caught me in the second half I wonder if I could have stayed with them as I was having to take longer stops at the checkpoints to get food in.<br />
<br />
<br />
The weather. It was very warm during the race. I really don't mind the heat but I did suffer from the cramp calfs early on and in pictures I can see I was sweating a bit more than I should. It made a big difference too on the food and I think it affected what I was able to eat later on. I really think I could be faster on this course if it had been a cloudy cool day. Saying that though the course was as dry as a bone due to the weeks of dry weather before hand so this was helpful too.<br />
<br />
<br />
Would I run the race again?
Most definitely. I loved the race, the support, the organisation. Its a fantastic event and definitely should be on every UK Ultra runners to-do list. I think I could improve my time with better weather and hopefully knowing the course a bit better. Hopefully I will get the chance to in the future.
<br />
<br />
Thank you to Thomas for all the picturesMarco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com3tag:blogger.com,1999:blog-896844078079880075.post-7715558298866380912014-01-23T21:46:00.001+00:002014-01-23T21:46:50.521+00:00Grizedale 26 Trail Recce RunDebbie has been trying to talk me into running this marathon for a few weeks. The problem was that it is the same weekend as the National Cross Country championships in Falkirk. A race I perversely enjoy but also one that lets me figure out where I am with training. I agreed though to compromise and so we went to the Lake District to recce the course.
Reading the blurb on the website leads you into a false sense of security -
<em>"Taking place from Grizedale Forest Visitor Centre close to Hawkshead in the Lake District, this popular location for both trail runners and mountain bikers is perfect for our event series. The route will largely take place on forest trails with some stunning views of Coniston Water and also Lake Windermere if you choose the Trail 26 option. If you think the route will be flat then think again, Grizedale Forest and the surrounding areas provide challenging hills and rolling trails throughout the route"</em>
Easy peasy I thought. Its only 26 miles. I did some research and looked forward to a run with some navigation.
Like the blurb from the website says the race starts at Grizedale Forest Visitors Centre and after a 5am rise and 3 hour drive we were ready to get the show on the road. The course starts to the West of the centre and follows a 14 mile clockwise route through the woodland before going back to Grizedale and doing another circuit clockwise via Windemere and then back again to complete the figure of 8. Straight away it was up a hill, not unlike coming out of Rowardennan on the WHW I enjoyed the relaxed pace as we climbed higher and higher. After the first quarter of the loop we came out of the forest and onto some hills with fantastic views. This race looked and felt like fun and I had already made up my mind to race it. I asked Debbie what the winners time was and she told me Marcus Scotney had done it in 3 hours 30 mins. At that time I was averaging 9 min 30s and it felt easy. Surely I would be fine to push the pace a little and do the 8 min mile necessary for a 3 hour 30 minute marathon. Plus I would know the route and wouldn't have ran 20 miles the day before. This race was really starting to grab me.
Back into forestry and lovely trails although every now and then it would have some mud but nothing too bad. The hills though seemed unrelenting. I know I last trained for a flat 24 hour race but this was nuts. Actually it made navigation easier because when you had a choice you just picked the one that went up hill and this became the standing joke between Debbie and me. We went wrong at one place but navigation was easy and the terrain was too. As we headed back into Grizedale I felt tired but looked forward to a smaller loop. "What if the second loop is all forest. I could get a seriously good time on this" I thought. "Forget 8 minute mile - I am sure I could be quicker."
This all went out the window in the first ascent back out of Grizedale and onto the Eastern loop of the race recce. Straight away it was rocky, muddy and wet. I slipped and sliced all over the place. Not great for me in Inov-8s but an absolute nightmare for Debbie in her no-grip Hokas. There was certainly some places where even a small bit of ice would make the course un runnable. The second loop was much more breath taking than the first though. Coming down onto Lake Windemere was a big plus albeit very slippy. The whole second half was rocky and slippy, although there was a few sections on road but by that time I was feeling pretty goosed.
Towards the end I made a navigation mistake that meant the recce turned out to be a bit long at 28 miles. My watch said I had been running for 4 hours 30 minutes although with all the stops we had been out for 6 hours. I have to say this was nothing like a marathon and more like an ultra. My legs prove it today, feeling sore and a bit bashed.
Will I run the race? I think so. Its some route - Scenic, awe inspiring and bloody hard work. Ill need a few weeks to recover after it, thats for sure.
As we limped to the car I asked Debbie was she sure that Marcus managed 3 hours 30 min on that course. Perhaps it was 4 hours 30 minutes I suggested? In fact we looked up the website to find that he did it in 3 hours 12 mins. I couldn't believe that anyone could run it in that. Absolutely amazing time in that course.
I will of course not be chasing him then.
<a href="http://www.flickr.com/photos/marcoconsani/12108388034" title="View 'IMG_0980' on Flickr.com"><img height="313" title="IMG_0980" alt="IMG_0980" border="0" src="http://farm8.staticflickr.com/7427/12108388034_91cc3bdf24.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12107991875" title="View 'IMG_0984' on Flickr.com"><img height="375" title="IMG_0984" alt="IMG_0984" border="0" src="http://farm8.staticflickr.com/7355/12107991875_ff4b6bc83b.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108292873" title="View 'IMG_0979' on Flickr.com"><img height="223" title="IMG_0979" alt="IMG_0979" border="0" src="http://farm6.staticflickr.com/5500/12108292873_223abf24fd.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108290833" title="View 'IMG_0987' on Flickr.com"><img height="240" title="IMG_0987" alt="IMG_0987" border="0" src="http://farm6.staticflickr.com/5548/12108290833_261bc851a5.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108381264" title="View 'IMG_0978' on Flickr.com"><img height="218" title="IMG_0978" alt="IMG_0978" border="0" src="http://farm8.staticflickr.com/7351/12108381264_a424a758e4.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108379704" title="View 'IMG_0982' on Flickr.com"><img height="500" title="IMG_0982" alt="IMG_0982" border="0" src="http://farm4.staticflickr.com/3727/12108379704_3918725c8a.jpg" width="375"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108378034" title="View 'IMG_0986' on Flickr.com"><img height="375" title="IMG_0986" alt="IMG_0986" border="0" src="http://farm4.staticflickr.com/3774/12108378034_bbd9d951fd.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108376624" title="View 'IMG_0981' on Flickr.com"><img height="375" title="IMG_0981" alt="IMG_0981" border="0" src="http://farm4.staticflickr.com/3780/12108376624_8462fa317b.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108644536" title="View 'IMG_0985' on Flickr.com"><img height="375" title="IMG_0985" alt="IMG_0985" border="0" src="http://farm8.staticflickr.com/7330/12108644536_5059a87f13.jpg" width="500"/></a><a href="http://www.flickr.com/photos/marcoconsani/12108315904" title="View 'IMG_0988' on Flickr.com"><img height="375" title="IMG_0988" alt="IMG_0988" border="0" src="http://farm8.staticflickr.com/7299/12108315904_a0b11d3873.jpg" width="500"/></a> Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com2tag:blogger.com,1999:blog-896844078079880075.post-33274382154001267352013-05-07T21:45:00.000+01:002013-05-07T21:45:28.648+01:00The Highland Fling 2013<p><a href="http://www.zen31010.zen.co.uk/highlandflingrace/index.htm">Highland Fling Website</a></p>
<p><a href="http://www.zen31010.zen.co.uk/highlandflingrace/results.htm">Results</a></p>
<p><img style="font-size: 12px; float: right;" title="Screen Shot 2013-05-04 at 17.17.27.png" src="http://lh5.ggpht.com/-DMpDcnmAqSA/UYlmZ6AEXFI/AAAAAAAAAzU/sgyBBgNUgnk/Screen%252520Shot%2525202013-05-04%252520at%25252017.17.27.png?imgmax=800" alt="Screen Shot 2013 05 04 at 17 17 27" width="224" height="193" border="0" /></p>
<p>The Highland Fling is a 53 mile Ultra Race from Milngavie just outside of Glasgow to Tyndrum on the West Highland Way long distance path. The race itself is now in its 8th year and originally started off as a training race for the West Highland Way race held in June but The Fling has now grown to become the biggest Ultra Race in the UK and now also hosts the UK and Scottish Trail race championships. From less than 10 competitors 8 years ago the field has now grown to almost 600 including some of the cream of ultra distance running in the UK. Originally the race was conceived by Murdo MacDonald and Ellen McVie, Murdo has passed the mantle of to John Duncan who has continued to grow this race beyond recognition.</p>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Highland Fling 2013</span></h1>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I entered the Highland Fling this year as a warmup for the West Highland Way Race. Actually scrub that, I should say it was meant as a shock to my body to get me back into running on trails and off road. After three months of training on canals and roads for the 100k I felt I needed to get back into the way of trail running again. I had intended on doing some easier WHW runs before the Fling but my legs had been in such a state that I managed one run the week before. Luckily it was a good one. </span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Looking at the runners in the race I was glad this was to be a training run. The big guns were here for the GB and Scottish trail Championships. I was glad that I could sit back and relax. That was until Debbie announced she would support me. Then that Sharon would too. I then added Thomas to the mix myself. So now I had a world class support team of two GB athletes and last years Scottish 100k champion I couldn't really do this race any other way but 100%. Recovery from the 100k though had been difficult. I could barely walk the first week and then barely ran the second week after it. By the time I was running properly everything was tight and sore. Then once I finally got going I pulled something in my calf. This was now my biggest concern and I spent the week before the Fling nursing it along. </span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Milngavie to Drymen</span></h1>
<p><span style="letter-spacing: 0.0px;"><em>Distance 12.18 miles</em></span></p>
<p><span style="letter-spacing: 0.0px;"><em><br /></em></span></p>
<p><span style="letter-spacing: 0.0px;"><span style="font-size: 12px;"><span style="font-size: 12px;">We started off after the briefest of race briefing. I like it that way. I can't really listen to them when I just want to get started.</span> Straight away a small group formed in front of me. Perhaps 4 or 5 runners. </span><span style="font-size: 12px;">Insert runners</span><span style="font-size: 12px;"> I was in a second group with Matt Williamson, Paul Giblin, Paul Fernandez </span><span style="font-size: 12px;">and a few others</span><span style="font-size: 12px;">.</span></span></p>
<p><img style="font-size: 11px; display: block; margin-left: auto; margin-right: auto;" title="Dumgoyne.jpg" src="http://lh5.ggpht.com/-hlFTl2-4ToM/UYlmbRYGCAI/AAAAAAAAAzc/bWmgD809itM/Dumgoyne.jpg?imgmax=800" alt="Dumgoyne" width="600" height="337" border="0" /></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">If you have ever ran the Fling you know that the start is the section that has the most consequence on your finishing time. The 12 miles to Drymen can be run at half marathon pace although </span></p>
<p><img style="float: right;" title="417949_572793059418620_1362713185_n.jpg" src="http://lh5.ggpht.com/-Opp64UXAsVY/UYlmeUOuUbI/AAAAAAAAAzs/UO-UXe-9sQw/417949_572793059418620_1362713185_n.jpg?imgmax=800" alt="417949 572793059418620 1362713185 n" width="200" height="300" border="0" /></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">that would be stupidity in an ultra and thankfully not many people try that. I am one that has always thought that 1:30 is the fastest you should do this sectio</span><span style="letter-spacing: 0px;">n and that it will pay dividends later on in the race. Well after telling everyone all week that would listen that you shouldn't go out fast I did the complete opposite and did it in 1:23. And do you know something it felt fantastic. </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><span style="letter-spacing: 0px;"><br />I was chatting away with Matt and I was having a great time. The groups thinned out until it was only the faster group at the front, perhaps 30 or 40 meters away and then the group I was in. When I glanced round I couldn't see anyone behind us at all. On the way past Glengoyne Distillery I noticed us catching another runner. It was Stuart Mills. I was excited at catching him but also slightly worried as he is we</span>Il known </span><span style="letter-spacing: 0px;">for starting races fast. Still I was chatting away and it felt effortless so I continued on. As I got near to my Support team I was at the front and thought they would shout at me for leading such a crazy pace so I stopped for a quick toilet break and then joined the group at the back again.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Just as we were approaching Drymen one of our group appeared to pull off and ran at break neck speed away from us. I remember the chat at the time : who is that? anyone know that guy? Someone also added that they were sure they would see him broken at the side of the road by half way. </span></p>
<p> </p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Into Drymen and I was shocked at the pace we had hit here. Although it felt fine I had noticed that my dodgy calf was getting a bit sorer and stiffer. It really hit me though in the hill out of Drymen. </span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><br /></span></h1>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><br /></span></h1>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Drymen to Rowardennan</span></h1>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><em>Distance 14.9 miles</em></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><em>Total 27.08</em></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p><img style="float: left;" title="935069_589112967789052_842963978_n.jpg" src="http://lh6.ggpht.com/-UJX9hmEIW7Y/UYlmh2ZJFLI/AAAAAAAAAz8/UjYql9I0puQ/935069_589112967789052_842963978_n.jpg?imgmax=800" alt="935069 589112967789052 842963978 n" width="450" height="600" border="0" /></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="letter-spacing: 0px;">Our group certainly thinned more on the hill out of Drymen and it was now Matt, Paul Giblin and me at the front with Paul Fernandez not far behind. Paul F had won the 50k 4 weeks before and had run it in 3:05. A fantastic time and under 6 min miling for the whole thing. We were doing just under 7 min miles and I thought he sounded like he was breathing hard for the slower pace but he didnt seem to be in any discomfort. </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">The hill was tiring for me though and the calf was certainly starting to throb more. My legs also felt like they didn't have as much kick in them as they should. It certainly felt like the 100k was still in them and I was getting worried that I wouldn't have 53 miles in them. </span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<div><br />
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I reluctantly let Matt and Paul Giblin go. I knew I would blow my race if I continued at this pace and worse I may end up knackering my calf. I was really annoyed because I felt the pace was very comfortable. Paul Fernandes went by me too and then Andrew James. My legs were really struggling at this point but slowing just that small amount I was able to take at least keep moving. I arrived at Conic hill and had to walk up some of it. But I noticed that the runners were not getting much further in front and even some of them were walking too. At least I wasn't losing any more distance or if I was it was only a small amount. I met Ian Beattie at the top of the hill and he gave me a wee boost by telling me I was bang on target. I wasn’t really sure what my target was but it helped anyway.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I wasn’t far behind Paul and Andrew on the way down the hill to Balmaha. Running was now feeling easier again and I relaxed a bit.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I met Cairn and Sharon on the way down too. I really enjoyed seeing Cairn during the run today. He gave me a big smile and a high five and I continued on meeting the rest of my support team in Balmaha. Debbie and Thomas were faultless and I made a quick turnover and headed out in front of Paul and James. </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I was spurred on and ready for the Lochside. To me that is one third of the race gone already. Okay its the easy third but still its a third.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">A lot of people hate the lochside but I like it. It deserves a lot of respect and if you push even a fraction too hard it will gobble you up and spit you out like a quivering wreck at Beinglas. You will then take an eternity to get to Tyndrum, all the time wrecking your legs and increasing your recovery from the race. So its important to pace this perfectly. I had ignored my pacing plan to Balmaha and so now I had to get my head screwed on at the Lochside or this B race would end up wrecking my West Highland Way preparation and I would be lucky to get a PB or a top 30 finish.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">The first couple of inclines went by without too many issues but then after not long my legs felt awful. This wasnt going to be my day I kept thinking. I cursed the 100K for killing my legs. I should be flying along here I thought. Paul and Andrew went by and then Donnie Campbell too. They all looked so relaxed and comfortable. I had now dropped to 10th or 11th place and was out of contention for a Scottish Medal too as I was now 4th Scot too. My heart sank again and I started to wonder if this was a good idea continuing. My calf hurt and I was wondering if I was making it worse. Thomas met me in the middle of no-where and I stopped and walked to him. “Get going” he shouted in his increasingly more and more Scottish laced German accent. “I can’t Thomas, my legs are knackered” Thomas in reply shoved a Chocolate Brioche and Jelly Babies in my hand and pushed me on my way. I jogged along trying to eat the Jelly Babies and looking at the Brioche wondering how the heck I was gonna eat it. It looked hellishly dry. Debbie and Sharon appeared in the car beside me. “You are doing fantastic Marco, is there anything you need at the next checkpoint” </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">“Nah, my legs are goosed.”and then threw half of the Brioche at Sharon hitting her in the face. I ran off leaving them both shocked.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">On I jogged. I started to eat what was left of the Brioche to find out it was easy to eat. Damn, I wish I hadn't thrown it at Sharon now. Karma I thought.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><br /></span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">At Sallochy my support team were mobilised and ready for me. I came in a sorry pitiful sight. They shoved painkillers and red bull into me and pushed me on my way. All done in seconds. </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I kept going on. I was sure I was going slow and at anytime the 400 people behind me would slowly start to push by but it didn't happen. In fact the opposite did. I caught up someone else who looked in a far worse state than me. They got out my way and it pushed me on. The painkillers and Red Bull kicked in and I started running faster. Still I didnt want to push too hard so I ran economically and walked fast up any hills. I had trained to run the hills so it was a bit worrying but I wasn’t gonna complain as I felt like I was going again.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I came into Rowardennan and I have to say I was a bit all over the place here. I didnt feel like I was all there and people were shouting things all over the place and I didnt really understand it. But what I do remember was seeing Paul Giblin. This gave me a wee push. Perhaps I hadnt been that slow along the Lochside so far. Maybe I can get going aga</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">in? Paul left first but after more Red Bull and a load of sugar from my team I was on my way again. It was like someone had strapped a bomb to me.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Rowardennan to Beinglas</span></h1>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><br /></span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><em>Distance 14.08</em></span></p>
<img style="float: right;" title="8709406060_15d9f232fe_o.jpg" src="http://lh6.ggpht.com/-zjsCO8IkqKs/UYlmgGD8dRI/AAAAAAAAAz0/yXi9zV6Dyfg/8709406060_15d9f232fe_o.jpg?imgmax=800" alt="8709406060 15d9f232fe o" width="600" height="398" border="0" />
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><em>Total 41.16</em></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I left Rowardennan and before long I could see Paul in the distance. I remember doing this section a couple of years ago with Paul during the West Highland Way and he was so strong. If I could hold onto him he could pull me along. I caught up with Paul and found out he had fallen before Rowardennan and had a terrible section too. We arrived at the first hill and I thought that I would have my work cut out trying to walk up here if Paul ran it but instead he seemed to drift behind me and I went ahead. I tried to be sensible as I didn’t want the legs to go again so I walked quickly and then ran as soon as I could. I kept expecting Paul to catch up but he didn’t. I then got another boost when I turned a corner and met Keith Hughs who was walking the WHW. I walked with him up one of the hills and he told me I was doing great. I still didnt think so but pushed on, sneaking a look back to see that I couldn’t see Paul behind.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">All the way to Inversnaid I tried to run economically and not push too hard. I was starting to relax and dare I say I was enjoying it now. The first time since just before Drymen. My calf was still hurting but it wasn’t too distressing. I arrived in Inversnaid desperate for some sugar. Karen, George and David Gow were there and handed me a bottle of coke. I drank it so fast that I spent the next 10 minutes burping. Always seemed to burp when I caught walkers too.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I couldnt believe the difference in my legs. They felt fresh and I was now scrambling up and down the hills. It was really good fun after a winter of canal training. I played around too trying different ways of running on the terrain. All in preparation for the WHW race in June. This was also a test for my shoes and they seemed to be doing okay too (Inov-8 Rocklites) although y the end of the race I had managed to rip them.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">All of a sudden I caught sight of another runner. Well I think it was. If you have ran this section you will know its tough to see very far ahead or behind you. No it most certainly was another runner and they looked like they were struggling. It was Paul Fernandes and he looked like he was having an issue with his pack while running along. I pushed to catch him and it wasn't long before I overtook him. I was starting to enjoy this. Within another 10 minutes I caught sight of another runner but I would not pass him so easily. It was Andrew James and he held the record for the Fling. He wasnt doing record pace today but he certainly wasnt letting me overtake him. As I drew close he sped away and my technique of now walking all the hills want working. He would run up them. He didnt seem so sure on the rocky sections and I would catch up there but then we would reach a hill and he would fly up them.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">The last hill before Beinglas he took a lot out of me and I could see his luminous top run off into the distance. No worries Marco. You will be faster on the next sectio</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">n.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">As I came in towards Beinglas I felt a glow. I had saved this race and I was going great guns now. I was in 7th place and 3rd Scot. I couldnt wait to see my support team and show them that they hadnt wasted their day out. This was gonna be my day.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<h1 style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Beinglas to Tyndrum</span></h1>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;"><br /></span></p>
<p style="margin: 0px; font-size: 12px;"> </p>
<p style="margin: 0px;"><span style="letter-spacing: 0.0px;"><em>Distance 12.23</em></span></p>
<img style="float: right;" title="575434_10151914383374498_1005979547_n.jpg" src="http://lh4.ggpht.com/-_rEJDJ_0YUc/UYlmjqng-KI/AAAAAAAAA0E/H24Zi_QQyC4/575434_10151914383374498_1005979547_n.jpg?imgmax=800" alt="575434 10151914383374498 1005979547 n" width="510" height="600" border="0" />
<p style="margin: 0px;"><span style="letter-spacing: 0.0px;"><em>Total 53.39</em></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">As I came into Beinglas I couldnt see my support team. Then all of a sudden I heard a disbelieving shout.... “Its Marco” </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I think I even surprised them. I was smiling and enjoying myself. They handed me a Magnum Ice Cream and I ate three quarters of it in one mouthful and then they handed me my Red Bull. Which I topped up the my already full mouth. </span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">Debbie was pushing me on telling me I was right behind Andrew James. I was nodding - unable to speak. Mouth full.</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">On I went. I couldnt chew the concoction in my mouth. It was lovely but I couldnt swallow. Eventually it melted enough and I got back into my stride. I could see Andrew James. Right you I thought. I am gonna catch you. He stopped for a toilet break and I smiled to myself. He is having toilet issues. That is why I am catching him. I knowits not that sporting of me but it happens to all of us Ultra runners and I was going to seize this moment. I started to run to try and catch him but I never did. Perhaps with less weight he was faster now. He flew off. (I later found out he was never that far ahead of me but I thought he was)</span></p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I could see another runner now and I thought I would catch him but he was also too strong. I thought that they ended up miles in front of me but they weren't by the end.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">For a sub 8 time I knew what I had to do. I had 2 hours 15 minutes to do it so I started to relax again. I was here for a PB and not to kill myself.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I always find this section slow going. I suppose everyone does. You don’t notice it but there is a fair amount of climbing from Beinglas to Crianlarich and after the Loch section I think you expect this part to be easier. It never is and that also drains you a bit.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I could still see Andrew James in front and every flat section I tried to catch him. But every hill he would get further away again. By Carmyle Cottage I met my support and could tell that I had slipped behind a bit as they no longer pushed me to catch Andrew. I didn’t mind. I was onto a PB and a good placing. It was not an embarrassment to be beaten for a place by the current record holder.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">From the cottage to Carmyle I had a good section, running most of it but taking some walking breaks. I even had time to enjoy some of the scenery and even watch the Harry Potter train go by. Cow Poo junction was even worse than I remembered it ever being but I was happy and didn’t mind. I met Thomas at Crianlarich and we walked up the hill together as he fed me more coke. It was all very like a training run and I didn’t have any real urgency. Now and then I would check my watch to make sure I was on target for the sub 8 and then I would continue my jog to the end while enjoying the scenery and actually enjoying myself. A far cry from earlier on at the start of the Lochside.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">I reached the wigwams to be greeted by my excellent support team. My relaxed running was shattered when they announced that if I got my finger out I could break 7:45. Now the race was on. I buckled down and started to run as much as I could. Now and then I would have a small walk. A couple of paces and then force myself to run again. My watch was the enemy as it counted ever closer to 7:45.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:32.... I was onto the last section, I was across the road and Tyndrum was now and then in sight as I turned corners. </span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:38.... I was going past the loch with the sword that marked a battle that happened there. One day I will stop and read what battle it is but not today.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:40.... I was passing the last gate as I approached Tyndrum</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:42.... I had to walk. My legs didnt have much left</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:43.... I mustered enough to run again. I came onto the road where the finish was last year and it wasnt there. Feck. Where is it? A marshal pointed me up a side street.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px;"><span style="letter-spacing: 0.0px;">7:44.... I can see the finish. Its still a bit away and I dont have seconds displayed on my Garmin. How long until 7:45... Cairn joins me for the last 30 meters and we run together. Well until he slows down and I need to run away from him to make sure I stay under 7:45.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="letter-spacing: 0px; text-align: right;">7:44:19.... I have finished!!!! I am over the moon. Nearly a 40 minute PB and I have to admit my legs feel better now than they did at 20 miles.</span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="letter-spacing: 0px; text-align: right;"><br /></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><img style="float: right;" title="302068_10151914425519498_1147577668_n.jpg" src="http://lh6.ggpht.com/-ZZuZpibuqus/UYlmnLHMDSI/AAAAAAAAA0U/QVcS2CT2rW4/302068_10151914425519498_1147577668_n.jpg?imgmax=800" alt="302068 10151914425519498 1147577668 n" width="515" height="600" border="0" /><img style="float: left;" title="68575_10151914378469498_1538330373_n.jpg" src="http://lh4.ggpht.com/-Xeenj7yqBYU/UYlmlU7FgMI/AAAAAAAAA0M/K6rz1SN1edA/68575_10151914378469498_1538330373_n.jpg?imgmax=800" alt="68575 10151914378469498 1538330373 n" width="568" height="600" border="0" /></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"> </p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;">I was overjoyed and ran the final few meters with Cairn. I </span>couldn't<span style="letter-spacing: 0px;"> </span>believe<span style="letter-spacing: 0px;"> how it had gone especially after the first 20 miles. My support team were fantastic. All four of them - </span>Debbie<span style="letter-spacing: 0px;">, Cairn, Thomas and Sharon. A world class support team that I hope I </span>didn't<span style="letter-spacing: 0px;"> </span>embarrass<span style="letter-spacing: 0px;"> too much.</span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;"><br /></span></span></p>
<p style="margin: 0px; font-size: 12px; min-height: 14px;"><span style="text-align: right;"><span style="letter-spacing: 0px;">I just want to thank my Support team so much. If it wasn't for them I wouldn't have completed the race. Also thank you to John and the rest of the Fling organisers. This is one of the biggest and well run races I have ever ran. It certainly deserves to be the biggest Ultra in the UK.</span></span></p>
</div>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com3tag:blogger.com,1999:blog-896844078079880075.post-52353125506876820362012-06-04T08:02:00.001+01:002012-06-04T08:02:31.060+01:00An Elite Treat - The Edinburgh Marathon<div class="separator" style="clear: both; text-align: center;"><a href="http://www.charitychoice.co.uk/media/profile/m/make-a-wish-foundation-uk-7035/events/EMF.jpg" target="_blank" style="margin-left: 1em; margin-right: 1em;"><img src="http://www.charitychoice.co.uk/media/profile/m/make-a-wish-foundation-uk-7035/events/EMF.jpg" id="blogsy-1338793326556.9912" class="aligncenter" alt="" width="549" height="339"></a></div><div class="separator" style="text-align: left;clear: both; ">Tapering is a very confusing term that runners dread. It is where they get ratty, restless and hell to live with. They think they are getting slower, fatter and unfit. So why do runners do it? Because every book tells you that you must. Every article and every runner swears that it works.</div><div class="separator" style="clear: both; text-align: center;"><br></div>The reason in tapering is to allow your body to recover and be in tip top shape for your event. I have seen runners who have tried to fit in last minute miles appear at the start of an ultra already broken before running a single mile. So certainly for a race over a marathon I think you require some sort of taper. Less miles but still doing speed work until the last possible moment seems to work for me. But what would happen if you trained for an ultra and then decided to race a shorter distance like a marathon on no taper at all. In fact what would happen if you did a 10k race 3 days before you ran the marathon. <br/><br/>What would happen if you had no pressure to perform and you just ran how you felt? In short, you ran the way people have ran for years before the invention of Garmins. <br/><br/>Most people would say that you are mental. That you would certainly be injured and broken before getting to half way in the race. With foresight I know it worked but a week ago I didn't know if I would be writing this from a plane on my way to Zurich or a hospital bed. Okay that's an exaggeration but you get the idea.<br/><br/>I got my place for Edinburgh two weeks before the race. I had an idea that I might be doing it but it wasn't for sure. With not long to go until the Celtic Plate I would not be able to taper or change anything in my training plan. Also I was already entered into two of the Polaroid series races: Helensburgh and Clydebank. <br/><br/>I raced Helensburgh full out, trying to overtake Chris Upson who beat me by nearly 10 seconds to the finish. With a time of 35:59 I was determined to beat it a week later at Clydebank. The marathon would be a training run and I would not think about it at all until the day before. Before that though I had a normal training week :<br/><br/>Friday : 6 miles easy with Oregons Session (circuits)<br/><br/>Saturday : 20 miles AM, Hill reps PM<br/><br/>Sunday : 16 miles (fast finish)<br/><br/>Monday : 8 miles easy<br/><br/>Tuesday :Speed session : 1,2,3,4,5,4,3,2,1 (I missed out the 5 and 4 to prepare for the 10k)<br/><br/>Wednesday : 5 miles easy<br/><br/>Thursday : Clydebank 10k (36:29) really warm and suffered with a bad stitch in the middle after drinking too much electrolye pre race. <br/><br/>Friday : Rest day<br/><br/>Saturday : 5 miles with Strides (struggled to run consistently at 7 min mile)<br/><br/>So as you can see the 10k didn't go to plan. It was warm but I don't normally get affected too much by the heat but what did happen was I had a really bad stitch which slowed me down for a bit. I do think that this race prepared me for the heat in the marathon but it also taught me a lesson not to drink too much electrolyte for the marathon. So my plan was to have 200ml of electrolyte at the start, 10, 15, 21 miles with a gel each time. Debbie and Silke would be on the course so this worked really well. My race pace would be 7 min miles for the first half and then I would pick it up and finish the second half with 6:50s<br/><br/>After my run on Saturday I was worried about even doing 7 min miles. Although I felt my recovery from the 10k had gone really well I still felt that 36 miles at the weekend was still in my legs. But also in the back of my mind I knew my body well enough to know that it is very smart and knows what is ahead and so is probably preparing for it too. <br/><br/>People kept asking about my plans and I stubbornly told them about my pace plan. I was determined to do it and had promised Mark I would. I totally rely on Mark who has always helped me with training so I always listen to his advice. Mark had been apprehensive about me doing the marathon as the last time I ran a fast race while training for an ultra I destroyed my calfs and that started me towards an Achilles injury that kept me out most of last year. This time though I would be running on different shoes and heal inserts plus the pace will be slow I told him. My Achilles had actually been niggling all week but it was just a niggle and nothing to worry about too much. I hoped. <br/><br/>One positive though was on Saturday a bird shat on my tshirt. Debbie told me it was lucky. Cool. <br/><br/><div class="separator" style="clear: both; text-align: center;"><a href="http://www.flickr.com/photos/26039968@N05/7296705770" target="_blank" style="margin-left: 1em; margin-right: 1em;"><img src="http://farm8.static.flickr.com/7237/7296705770_c05a8f13ec.jpg" id="blogsy-1338793326559.983" class="aligncenter" alt="" width="333" height="500"></a></div>On race day I was at the Elite start. I could get so used to this I thought. No toilet queues, free entry and warming up area with the real elites. I didn't do a warm up. I just chatted to people. I told Bryan Burnett that it was a training run for my 100k. Thomas who I train with appeared with only minutes to the start so I did some jogging with him or was it Murray. Anyways I only did about 2 minutes light jogging before looking back at the thousands of people behind us. <br/><br/>"oh shit" I thought. "I am going to get run over if I do 7 min mile at the start". This is the reason I hate big city marathons. Too many people and the pace is sometimes forced upon you by the crowds. "okay, I'll do a quicker first mile to get away from them and then settle to 7s"<br/><br/>Debbie, Cairn and Sadie wished me luck and then later than we should have been the race started. <br/><br/>I ran with Thomas who was wanting a 2:40 something time. We were chatting away to each other and I did a 5:50 first mile. Fuck. But it was easy. I was still chatting as if I was on a Sunday training run. Okay slow down I would say to myself. 6 min second mile. Still chatting. Yesterday's 7 min miles were harder. Okay it's all down hill for the first 5 miles so I will do them how I feel and then throttle back.<br/><br/>Still chatting with Thomas other people that we passed were huffing and puffing already. Okay it didn't probably help that Thomas and I were chatting away and I was having to apologise for getting in people's way. Everything just felt right. <br/><br/>6:15 3rd mile and a little uphill. It's just Thomas and me. "right Thomas I am going to throttle back now". I said. I meant it too. I had had my fun. I let him go. 30 seconds later I was back behind him. This pace was just TOO easy and I couldn't understand why. 5 miles and we were picking people off that had over cooked the start "right Thomas, I am going to slow down now and take it easy. Have a good race. Good luck". Again I totally meant it. <br/><br/>20 seconds later I overtook Thomas. I was by myself and loving the freedom of running a big city marathon with only the crowds cheering me on and no other runner. It was amazing. They would cheer for just me. Not the person beside me. Just me. Then the clapping would die down. 5 or 10 seconds later I would hear it again as the runner behind me received the same cheers. And the crowds were amazing. All the way. The whole course had people cheering. I heard someone shout "That is one of the people that does 6 min miling" I looked down and I was sitting at 6:15s so not quite but it was so easy. I did a health check. I felt fantastic but did technology agree with me? My HR was at 160. Yes it did. I know I can sustain that HR for hours. <br/><br/>Every now and then I would hear my name being shouted. People I knew were all about cheering me on. Neal and Caroline, Ian, Jude, Alan, John and more. Thank you. <br/><br/>At 10 miles I was needing my electrolyte and gel. I was worried. Debbie wouldn't be expecting me for another 10 minutes and she did look startled when I saw her but handed me my bottle and gel which I was desperate for. The gel pushed me on and I overtook more runners. The slower half marathon runners were now joining the crowds and cheering me on too. I was on a high and cheering them back. Clapping the bands and thanking the crowds. It was so relaxed and I was enjoying every minute. <br/><br/>I heard a runner behind me. It could only be Thomas. We ran together right up to 15 miles where we met Silke. I had more electrolyte and gels but my legs were a bit tired now and Thomas started to pull away. Only to slow down again to spray me with water. Thank you. It was only 2 or 3 miles now until the route turned back on itself. There was a rough section for about a mile and then we rejoined the same road and I saw the thousands of runners running the opposite way. They joined in cheering as I ran and I tried as much as I could to cheer back. I was looking out for Jim my brother-in-law who was doing his first marathon and looked totally fresh when I passed him. <br/><br/>Loads of cheers from crowds and runners. I high fived Mandy as she went the opposite way. My hand was still stinging 5 minutes later. The miles ticked away. Compared with an ultra they just flew by. I was a bit sad but also happy when I got to 20 miles that it was nearly over. By 21 though I was desperate for my gel and Electrolyte. I would say that it was here that I had a slight wobbly. My paced slowed to 6:30s and for the first time I struggled a bit. Luckily it was right where Silke was and so I got water, electrolyte and gel and within a mile I was going again. In fact I was speeding up. Again I was passing people. The last person who had overtaken me was Thomas at mile 13 and before that maybe only one or two after the first 3 miles. You could see the wheels falling off people and as they slowed I was getting faster. At 24 miles my average pace was at 6:15. I couldn't believe it. I hadn't set my watch to show total time as I assumed I wouldn't need it but by now I knew I was on for a PB. I tried to remember what pace my PB was but couldn't. I wouldn't break 2:45 which has always been a goal of mine but at least I would PB. <br/><br/><div class="separator" style="clear: both; text-align: center;"><a href="http://www.flickr.com/photos/26039968@N05/7296727018" target="_blank" style="margin-left: 1em; margin-right: 1em;"><img src="http://farm9.static.flickr.com/8157/7296727018_ffa8a7e0ac.jpg" id="blogsy-1338793326540.3103" class="aligncenter" alt="" width="345" height="500"></a></div>At mile 25 I saw Debbie and Cairn and I felt quite emotional. I wanted to scream at them that I would get a PB but I was too focused. Now I would push. For the first time in the race I would push. It had never happened to me in a marathon before. Normally I am just holding on. But today I had it. I pushed. Someone shouted out you are at 2:42. Damn it was confirmed. I wouldn't get under 2:45. I might not even get under my 2:48 PB if I don't push hard. I pushed. I had a mile to go. I wanted the PB. <br/><br/>The last mile felt long. It always does. I was under 6 min miling. It still felt easier than it should have but don't get me wrong I was getting tired. I turned the corner to start the last 300 odd yards to see the timer saying 2:44:10,11,12. The person that had shouted 2:42 must have meant from the official start. We had started late and I now had loads of time. <br/><br/>I couldn't beleive it. I wasn't only going to get a PB but also a London championship time too. Adrenaline shot through my body and I took off. The last couple of miles had been fast but this was even faster. I had the finishing straight to myself. The crowd were cheering, the sun shining. I could hear the commentator Bryan Burnett announce my name. Something about how happy I would be with my time on a training run. <br/><br/>I have had some amazing finishes to races. The West Highland Way, the Glasgow to Edinburgh Double marathon. All ultra races when you have battled the elements to get to the end. This was <em>just </em>a marathon but the finish was up there with them all. It was amazing and I was dancing on air towards the finish. This must be what it feels like to win a race. The atmosphere was electric. <br/><br/>Then it was over. I had finished. 22nd in a time of 2:44:37. I may one day beat that time but nothing will ever take away the feelings I had when I finished and was ushered into the elite finishers area. I had come here for a training run. I can honestly 100% say that I thought I would struggle to do that. But out of no-where I ran one of my best ever races. It felt easy. Relaxed. And at the finish even although I had just ran the fastest marathon I ever had I felt I could go on. Compared to my last 3 marathons where I felt done in by 18 miles this was an amazing feeling. <br/><br/> <br/><br/>I met Thomas who had had an amazing race too. Finishing over a minute and a half in front of me and also an amazing PB. The both of us were as high as kites as we basked in the heat. Debbie wasn't long in coming to the finish and congratulated us. Ian and Sandra (in the VIP area, which I later tried to get in but was told you had to finish in the top 3. Wish I had known that at the start. ;-)...) congratulated us as well. <br/><br/><div class="separator" style="clear: both; text-align: center;"><a href="http://www.flickr.com/photos/26039968@N05/7296712602" target="_blank" style="margin-left: 1em; margin-right: 1em;"><img src="http://farm8.static.flickr.com/7076/7296712602_7a44586750.jpg" id="blogsy-1338793326551.3813" class="aligncenter" alt="" width="324" height="500"></a></div>All I can say now is that I have got my love back of marathons again. I think it was good training for the 100k and I would like to do more. I had an absolute ball. The crowds, the atmosphere, the race and organisation were all top class and I would love to do it again. I just need to get under 2:40 to get another elite place though. <br/><br/>I want to thank Debbie and Silke for supporting me in the race, Adrian for getting me the place and everyone that I both knew and didn't that cheered me on every single part of the course. Mark the coach - thank you for all your help. Sorry I didn't listen to you this time but I will for the 100k. I promise. <br/><br/>Oh yeah and Thomas. It's 2-1 to you so far this year. You totally deserved your time and position. Great run and can't wait to training with you for the 100k. :-)<br/><br/><div class="separator" style="clear: both; text-align: center;"><a href="http://www.flickr.com/photos/26039968@N05/7296733464" target="_blank" style="margin-left: 1em; margin-right: 1em;"><img src="http://farm9.static.flickr.com/8161/7296733464_a64d077c45.jpg" id="blogsy-1338793326512.6208" class="aligncenter" alt="" width="333" height="500"></a></div> <br/><br/> <br/><br/>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com9tag:blogger.com,1999:blog-896844078079880075.post-84074367141415329402011-11-28T10:28:00.001+00:002011-11-28T10:59:45.519+00:00Boscombe 10k<div class="separator" style="clear: both; text-align: center;"><a href="http://flickr.com/photos/21843386@N03/6417653899" target="_blank" style="margin-bottom: 1em; margin-right: 1em;"><img src="http://farm8.static.flickr.com/7173/6417653899_49ded88704.jpg" id="blogsy-1322477079069.7932" class="aligncenter" alt="" width="500" height="215"></a></div>What? Marco blogging again? And he isn't talking about sore Achiles or the West Highland Way. WTF a 10k race? Really. <div><br></div><div>Since coming back to running in early September and finding out how much fitness you really do lose by not doing anything all summer I needed a goal to get back into the way of it. I don't know what other people do but I need a race or challenge so that I can focus on training. Without it I find it easy to miss days and not give it my all. With Debbie and I planning on visiting my brother Paul and his girlfriend Gillian in Bournemouth it seemed a great place to also do a 10k where I wouldn't know anyone and so have false expectations of trying to keep up with them. Perfect. </div><div><br></div><div>So training started in September after being fixed up by Frank from <a href="http://www.sportsmedicinecentre.org/">Sports Medicine Science</a> at Hampden I was then instructed to only run 100m at a time. Training with the lunch crowd I noticed they all now ran at International Standard or perhaps it was that I was just so slow now that I was just miles behind where they and I used to be. But the beauty of starting from scratch is that you quickly make fantastic gains and although they were slow to come by at the beginning by the start of November every week I was getting faster and my endurance better. Even so I knew that a 10k was going to hurt. With no 10k under my belt in over a year as well I had also forgotten how to race them too. Some people might think that is strange but I really think that if you don't continually race a distance you forget how to race it and have to relearn it by racing it a few times to get back to your best. </div><div><br></div><div>Anyway enough gibber gabber. Back to the race weekend. Disaster nearly struck when Cairn was sent home for nursery with Chicken Pox and Debbie decided to stay at home to look after the wee man. I was torn what to do and so with a heavy heart I travelled to Bournemouth myself. </div><div><br></div><div>Paul and Gillian have been fantastic and it has been great down here. I was getting worried by how much steak I have been eating though and how that would affect the race. When I arrived I had steak, for dinner I had steak, for lunch, yes steak. I have to admit though Paul cooks damn good steak. He also knows a butcher that sells (what I now hope is steak from a cow) very cheap. Seriously though I have eaten very well down here and they have both made me feel so welcome. Both Paul and Gillian are fab cooks. I have had lovely chicken soup, banana cake and tablet. Yum. I needed a 10k to make space for more home cooking. </div><div><br></div><div>Race morning came and I was shitting myself. Thankfully not because of the steak and also thankfully not literally as the water was off in the flat for maintenance and that would be embarrassing not being able to flush the toilet.</div><div><br></div><div>So we arrived at the stadium for the start of the race. Paul started to point out some fast looking guys to me. "he should win" or "keep up with that guy cause he does about 36mins". Although I wanted this to just be a fun run I was now getting into race mode and was sussing out the runners. Trying to figure them out. What could they do. But I wanted a conservative start so I just positioned myself in the middle of the pack and waited for the race to start. </div><div><br></div><div>It was a strange start. All of a sudden a klaxon sounded and away we went round the track. The runners quickly fanned out though and by the end of the loop around the track the front guys had formed a pack of 5 and were galloping off. There was another group of about 6 about 20m just in front of me. I looked at my watch and I was doing 5:40. Too fast. So I reigned it in a bit and relaxed. I felt fantastic. Now running 5:50s I noticed that the group in front weren't gaining any distance and I was now in no mans land between them and whoever was behind. So I picked up the pace and slotted behind the 2nd group of runners.</div><div>Perfect. As we ran through an expensive housing estate the wind would come and go and being tucked in helped me here. This was when I noticed the runner that Paul had pointed out to me who was "about 36 min". The thought now entered my mind that I could get 36 mins. The group started to break up now so I moved forward and kept with the lead 2 or 3. </div><div><br></div><div>Still this felt easy and relaxed. There was a long way to go and I was worried about the last 2 miles. I hadn't raced at this intensity for a while and I knew it was gonna hurt then. </div><div><br></div><div>The route was not an easy one. I had been told this before the race but as I ran through the housing estate that was far from my mind. Then we hit the first hill. I am seriously crap at hills at the moment. Really bad. The Killers Hill session a few weeks back had me crying for my mummy as I struggled round the loop. So it was a big surprise when we hit that first hill and the group collapsed and I found myself at he front and still feeling good. At the top though I slowed a bit intentionally and a couple of the runners caught back up. I still wanted to run in a group and didn't feel ready to go it alone yet. </div><div>The course was now getting a bit harder. Under an underpass and then a sharp turn and through barriers. There was a lot of wee sharp turns. I didn't mind the slowing down for them. It was the speeding back up that hurt. </div><div>Then we hit the big hill of the run at about 4 miles. A half mile slog up a steep hill just when you are starting to feel it at 4 miles. Again though I seemed to be fitter on the hill and the group collapsed again and I found my self alone. Also I started to see that the front group had collapsed too and a couple of runners that had gone off too fast had been spat out the back and looked like they were struggling. </div><div><br></div><div>Now the race was going through trail paths with sharp downhills that made my tired quads scream. Now I could feel the effort and my HR monitor was agreeing. It was now reaching 170. I expected that at this point in a race though. I caught one of the lead pack runners. </div><div>Then there was a grass section up a steep embankment. My quads turned to jelly but it wasn't too long and we were back on trail. Then back under the underpass and the dreaded barriers. </div><div>On the other side it was back into housing estate. I was caught by a runner who seemed shocked when I shouted well done to him. Maybe that's an ultra running thing talking to the competition. :-)</div><div><br></div><div>Only one mile to go and some cheeky sharp uphills through the estate. I was gaining a bit with the runner that had overtaken me but when we got to the stadium he kept the distance from me. The last section was so windy going round the track again. </div><div><br></div><div>So that was it. I finished in 36:27. Very happy with that and I think I would have been closer to 36 dead on a flatter course. But that is for another day. :-)</div><div><br></div><div>Paul finished not long after in 40:39 and Gillian in 1:03. Both a little slower than last year but happy with how they did. </div><div><br></div><div>I would certainly do the race again. A hard wee course but good and friendly. </div><div>Coming down and seeing Paul and Gillian and spending the weekend with them has been fab. </div><div><br></div><div><a href="http://www.bournemouthjoggers.co.uk/races/boscombe10k_assets/bos10k2011Result%20sheet1.pdf">Results</a></div><div><br></div><div class="separator" style="clear: both; text-align: center;"><a href="http://flickr.com/photos/21843386@N03/6417652461" target="_blank" style="margin-bottom: 1em; margin-right: 1em;"><img src="http://farm7.static.flickr.com/6237/6417652461_b2721ce660.jpg" id="blogsy-1322477079024.963" class="aligncenter" alt="" width="500" height="202"></a></div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div><div><br><a href="http://www.bournemouthjoggers.co.uk/races/boscombe10k_assets/bos10k2011Result%20sheet1.pdf"></a></div><div><a href="http://www.bournemouthjoggers.co.uk/races/boscombe10k_assets/bos10k2011Result%20sheet1.pdf"></a><br></div>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com5tag:blogger.com,1999:blog-896844078079880075.post-4181540603948570572011-06-15T14:39:00.001+01:002011-06-15T14:39:16.239+01:00Born to Run<p>It's only two days to go to my biggest race of the year. Most people that read this blog don't need me to tell them that. They are either doing it or I have bored the hind legs off of them talking about it. <br>Being injured during the taper has been a weird experience. Everyone has been concerned with, are they doing enough running, too much running, not enough sleeping, too much eating. My only thought is - will my Achilles be okay by Carbeth huts. Even my support plans are just a last minute thing instead of the weeks of research, versions and what ifs. Luckily last years plans are good and it was only a case of changing the year at the top. But do you know something? The taper has been much easier. I haven't stressed at all or worried. It is out of my hands and there is nothing I can do. So on Saturday morning I will line up in Milngavie and run. I won't look at each checkpoint and think I must go faster or slower but instead thank someone (I am not entirely sure who, maybe some ultra running God) that my injury hasn't played up and I am allowed to go on.<br>Don't get me wrong. I have still tried to do as much as I can to make sure I am on the start line not completely out of shape. I have been to Hampden Park Sports Science Centre. I have had awesome support from these guys this year and it has been great to be able to bounce ideas and receive so much wisdom from them too. They prodded and tapped and said that they hoped I would be okay for the race but not to run again until then. And so it has been two weeks of aqua jogging and cycling. I swear that by the time this race starts I will be faster swimming the Loch. </p>
<p>So like I said before - it's two days until the race. How will it go? I really don't know. But two weeks ago Scott Bradley was winning the Hardmoors race when he collapsed. Thankfully he is making a recovery now but it does bring all this ultra racing back down to earth a bit for me. Nothing is as important as life. No race is and everyone has to remember that. No use finishing the WHW to then spending 6 months recovering or worse - never recovering. We are born to run but it should never take over our lives completely. With this in mind I will start the race. Will I get to the first checkpoint? Will I finish? I certainly will try my best. I will also remember a bit of advice Scott gave to me once - "If your not enjoying it, then your going too fast" Its been invaluable over the last two years. So if it all goes pear shaped then I will also remember one more thing - in the end there is always next year.<br>JK - did we ever discuss the 5 year plan?</p>
<p>And so I just want to finish off wishing everyone a fantastic race on Saturday, newbies and old timers alike. Try to enjoy it, have fun and enjoy the whiskey on the finish line.<br>Thank you to all the organisers, marshals and support crews that will battle against the midges, rain, cold and give up their weekends so that us nutters can run. Thank you so much. :-)<br>See you all in Milngavie. I can't wait. :-)</p>
Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com14tag:blogger.com,1999:blog-896844078079880075.post-57100887654824764282011-06-06T17:02:00.001+01:002011-06-06T17:02:11.909+01:00He's dead Jim<p><a href="http://dreager1.files.wordpress.com/2011/04/star-trek-gal03-bones-186gvs1119081.jpg" target="_blank"><img src="http://dreager1.files.wordpress.com/2011/04/star-trek-gal03-bones-186gvs1119081.jpg" id="blogsy-1307376112361.4976" class="alignleft" width="186" height="248"></a>Well it's all looking desperate now. I went for a 10 mile run yesterday and by the end my Achilles was really sore and my calf swollen. I have a Physio appointment at Hampden Park on Wednesday but it's back to no running for the next couple of days. At the moment it is looking like my shoes is doing the damage so don't count me out yet.<br>I will be optimistic until 1am on Saturday although I don't think Leonard "Bones" McCoy would have any hope and I am starting to think that wearing a red t-shirt ain't helping either. </p>
Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com5tag:blogger.com,1999:blog-896844078079880075.post-32767808215871977082011-06-04T12:34:00.001+01:002011-06-04T12:34:32.877+01:00The Countdown Continues<p>Well it has been a while since I blogged. I could blame a lack of things happening in regards to training but that wouldn't be true. In fact I have done some of my best training ever but I have also been truly tested in terms of injury. I have learnt a lot in the last couple of years about when to listen to your body and believe me I have certainly been having to use that knowledge recently.</p>
<p>So last time I blogged was a week before the Fling. I had Achilles Tendonitis in my left leg after having shin splints on the same leg. All caused by a tight calf and so this caused me to make the biggest decision ever in my running career and drop the Fling race. It was really annoying. Here I was in my best condition ever but an injury meant that I wouldn't be able to race. On the day of the Fling I supported Debbie and there was only one small minute that I wished that I was racing in that heat. While watching Andrew and Jez battling it out for first I wanted to be part of it. Reality though hit me moments later when I realised I never would and would have likely been about an hour behind them. Well unless they were just coming to Drymen and we all know how my story went that year. Back to the Fling and Debbie had a fabulous result coming in second. Even more amazing considering the heat and how she normally only has a comfort range between 14.5C and 15C I was sweeper for the last 12 miles and although it was a long journey I met a few new friends on the way.</p>
<p>After the Fling it was time to ramp up the mileage and try to get back what I had lost during the month of April. Against all my training of previous years I decided that I would need to have 5 weekends of long runs and then taper for the West Highland Way. This completely went against my usual 3 weeks long 1 week short (Recovery) but the way things were panning out I had no choice if I wanted to be fit for the race. I checked with Graeme at Hampden and he agreed with the plan. So the day after the Fling I ran 17 miles easy on the hills. Then the following weekend I did 26 miles on the hills and then 10 miles on road. After the enforced rest for April and only 114 miles total for that month including 40 in one day the running was so tough. But I kept it all easy and this made the runs a good 4 to 5 hours of tough time on feet. The weekend after I ran with Thomas who was still recovering from the Fling. It was great to be back out with my old training partner though. Next day I was out doing 12 miles, the Achilles still niggling but manageable.</p>
<p>Then it was onto the most important runs of my training. The 2 back to back weekends that I had planned. I had taken the Friday off and was running from my house to Callander where I would stay over as part of the Garscube Training weekend. The distance is just under 40 miles and once in Milngavie you take the WHW to Drymen before going onto the No7 Cycle track to Aberfoyle and then Callander. I had ran it last year and thourouly enjoyed it. Again I tried to take it easy and relaxed. I never stopped the watch for any breaks and was pleasantly surprised that the run only took 6 hours. About an hour faster than I thought it would take. So it seemed that the enforced rest and not doing the Fling may have helped. I felt so fresh at the end that I even managed to go running with some of my club mates that night for 6 miles at 7:16 min/mile pace. Probably not the wisest thing to do and certainly if I had known what the next day was going to bring I would have instead gone to bed.</p>
<p>The next day I ran 36.50 miles including two munros (Ben Vorlich and Stuc a Chroin). The first 18 miles I did myself before meeting two runners from the club, Athole and Euan. Athole had done this run before and has supported me in every WHW but this was all new to Euan and I dont think he will ever be inclined to run in an ultra anytime soon after it. All was fine until we reached Ben Vorlich. Athole was going great and forging ahead, but I was having a low point and struggling to get enough food into myself. Once we got to the top the wind and rain hit us. Hillwalkers were dressed for the winter and here was the three of us dressed as if we were going for a newspaper on a summers day. There was gasps of disbelief as we headed for Stuc a Chroin whilst the well dressed Hillwalkers retreated from the top of Vorlich to go to the pub early. By Stuc we were all totally miserable. I was so cold that the fell shoes I had carried for 60 miles over the 2 days didnt come out of my pack in fear that my frozen hands would not be able to tie them up. It was so cold and my hands so numb that they started to swell and looked like red balloons attached to my rain jacket. I had gloves with me but again it was too late as I would never have been able to get into my pack.</p>
<p>Luckily this year we didn't get lost like last year and found the track out (and the correct valley) quickly. Problem was that this year the river crossing that we had to make was horrendous. We had to wade through it but seeing as I was soaked through it didn't matter so I jumped in. The sudden freezing water sending my calfs into cramp. Not great when you have been nursing them for the last 2 months in the fear of more injuries. We got back to the bunkhouse in time for the football that had been keeping us going the whole way. I then missed the whole thing when I fell asleep. 36.5 miles in just over 7 hours with 1800m ascent so happy with that even with the weather.</p>
<p>I then had a slightly easier week to recover before hitting the distance again and running the 30 miles from Balmaha to Inversnaid and back. I had just bought a new pair of shoes (After one and a half hours trying loads on in Achilles Heel, thank you Christine). I had been unhappy with my Nike Pegasus since they had changed the sole to something even more cushioned than the pillows they had before. So with my new Brooks Adrenaline I ran the route in 4 hours 50 mins. It didn't feel fast at all but was quicker than I had ever done it before. But I was sore by the end. My left shin and now my right Achilles. Damn injuries. The worst thing was though that I had promised to meet some other WHW runners on the way that night for a 20 mile night run too. So I spent the next 4 or 5 hours trying to get a rest as my calfs twitched and pulsated and prevented me getting any sleep at all. Nightmare.</p>
<p>I turned up at Milngavie for 11pm after popping painkillers and promising myself that if I had any twinges at all I would head straight back to bed. Fortunately I had no twinges at all and made steady progress until a lot of fallen trees stopped us on the way through the forest after Drymen. At the end of the run and 50 miles ran in the preceding 24 hours I could have actually continued on. That was a great feeling and gave me a lot of confidence which was then shattered when I went out a 5 mile easy jog on Tuesday and the return of my screaming achilles (in the right leg now) and more time off running and back to the pool and bike.</p>
<p>And so after 5 very good weeks training I am back to resting an injury. Luckily its taper time and I am meant to be taking it easy.</p>
<p>The funny thing is that this taper is actually different. The years before my taper has been a nightmare. Three weeks of nerves and fidgeting. Not sure if you should train or not, are you going to fast/slow. This year I cant run and so there is no stress. My body is recovering and I am enjoying it. I weighed myself after the 5 hard weeks and had lost 3 Kg so no food fears as I gain it back on. Is this a new way to prepare for a big race? Don't train at all. Well we will see in 2 weeks time.</p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com2tag:blogger.com,1999:blog-896844078079880075.post-71674086662109330592011-04-23T08:49:00.001+01:002011-04-23T08:49:50.577+01:00The Fling is Flung<p>It's a week before the Fling and its now official. I have pulled out. My shin splints have eased but I now have tendinitis in my Achilles. That with the fact I haven't run over 10 miles in three weeks is an enforced taper I wasn't wanting. Running the Fling would be far too risky a strategy for the WHW now. With such an elite field the chances are that I would get pulled along at too fast a pace, end up broken or worse injured more and then spend even longer with little training and really struggle for my main race. </p><p>This week started so well. After last week easing myself back into training I felt ready for a bit of speed on Monday and I was flying. Feeling good and reckoning my Fling chances were good. On Tuesday I went out for an easy 8 mile run. After 6 miles I felt pain in my Achilles that would go away on hills but hurt on the flat. I think it was caused by all the calf stretching I had been doing recently to combat my shin issue.</p><p>So no running on Wednesday and Thursday and by Friday I was ready to run again. But to be on the safe side I decided to do an aqua session with Graeme at the Sports Science Centre. Into the pool and luckily for me there was Frank the Physio there too. He took a look at my ankle and straight away said 10 days no running. So that was that. No more pressure or decisions. I trust Graeme and the guys at Hampden. It is good having them look at things away from any emotional attachment etc. If this had happened when I didn't have their support I would have run the Fling. And most likely struggled, got a disappointed time or worse injured. <br/>So on with the Aqua session and Graeme didn't take it easy on my injured body. I was knackered at the end but felt good at doing something. We also went through my training plan and adjusted it for not racing the Fling. Afterwards I felt much more positive. </p><p>I left Hampden and immediately called Murdo the Fling organiser. Done. </p><p>So how do I feel? Actually still okay. I have wanted to see what it would be like to run the WHW without doing the Fling race but I never had the guts to do it. I also think that personally for me any run or more so race over 35 miles are counter productive to my training requiring too much of a taper and too much recovery to be of any real benefit. They do have their place though for a lot of people that like to have done a 50 mile run before the WHW as a confidence booster for it. For me I know I can stagger over a 100 miles so I am happy that my longest run this year before hand will be 35. Kate Jenkins said something similar earlier this year. She does not to badly on that philosophy. <br/>And if I ever worry about my mileage I alway take a look at Gav's blog. He does amazingly well on lower mileage with a sub 20 hour WHW under his belt after having only ran 450 miles that year before it. Well, I am on about 800 so does that mean I can put my feet up until June?</p><p>Good luck to everyone running the Fling. It's gonna be some race and I can't wait to watch and cheer you all on. <br/>Enjoy the easy week. I will. :-)</p><p></p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com10tag:blogger.com,1999:blog-896844078079880075.post-59569090584036357092011-04-14T17:40:00.001+01:002011-04-14T17:40:27.548+01:00Running Again<p class="alignleft"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCThMimO35_6MiCDPGtuYLkuR34afg4-Z1pQV6kaq0bfnJsc8LkW7wIyXWneMuHyWRnY6SPZoMRph0E6r2AaYR4MViMF93f0O35iOcmigSmPp5j5xD-9GBY__ziuTKdJJerdFBx08b-aG_/s1600/speaking_of_joy_by_marielliott.jpg" target="_blank"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCThMimO35_6MiCDPGtuYLkuR34afg4-Z1pQV6kaq0bfnJsc8LkW7wIyXWneMuHyWRnY6SPZoMRph0E6r2AaYR4MViMF93f0O35iOcmigSmPp5j5xD-9GBY__ziuTKdJJerdFBx08b-aG_/s1600/speaking_of_joy_by_marielliott.jpg" id="blogsy-1302799194647.7537" class="alignright" alt="" width="915" height="914"></a></p><p>Woohoo. After my enforced rest the Physio gave me the go-ahead to start running again on Tuesday. I had actually gone to the Physio in my running gear in the hope that the answer would be yes. To be honest I knew it would be as my leg was much better and after some prodding and manipulation he agreed with me. Shame that I still had 30 minutes of my appointment left and so he massacred my tight calves. <br/>So I left Achilles Heel limping more than I had when I went in but feeling fabulous that at last I could run again. I drove to a field beside my house and then attempted to run. It was pretty horrific and I must have looked hilarious as I tried to run again. Everything was tight and sore but after 5 minutes I was off. This lasted another 5 minutes and then my body decided it liked being a lazy bugger and decided to get slower and slower. Still I was happy to get out and logged 2.5 miles. On Wednesday I logged another 6 miles and then today it was 8. Today felt great and no problems with my shin but I honestly feel like I ran 30 miles. I was just tired, my legs ached and my HR was just way higher than it normally is for an easy run. Hopefully though after another few more runs everything will settle down. </p><p>I also spoke to Graeme at Hampden Park and it was this conversation that brought me back to earth a bit. <br/>The Highland Fling race is probably not going to happen for me. It's not that I can't do it. Heck I could run it tomorrow but the problem is that if I get injured or take too long to recover then my WHW is finished and so is my season. <br/>I am not going to make any definite decisions yet though. I am going to wait until the Monday before the race and I am going to train as if I was still doing the race too. I may still do it but the benefits really do have to out weigh the risks and with a race of 53 miles this is hard to justify. </p><p>I am not unhappy about this decision at all. Actually I feel quite grown up and I know that the Fling is a B race for me but the WHW is my A race. Last year I actually felt my fittest in the Fling. Fitter than the WHW and so this enforced rest may be a way to try something new. Richie didn't finish the Fling last year and he did pretty good at the WHW. So everything happens for a reason.</p><p>So at the moment I am 50/50 for doing it. I will see how the next week or so goes and make a decision then. </p><p>Good luck to Athole, Euan C, Euan G, Russ and everyone else that is doing the London Marathon this weekend.</p><p></p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com4tag:blogger.com,1999:blog-896844078079880075.post-72417280919023933912011-04-11T21:53:00.001+01:002011-04-11T21:53:24.523+01:00D Day<p>First of all, I just want to say thank you to everyone that has been asking after me over the last week or so. Most people have said that the problems I am having are shin splints and that has helped me in looking at ways to speed up my recovery. It certainly has helped me. </p><p>So I haven't ran since Saturday 2nd April now. The longest time without running since the West Highland Way race last year and even then I still did some sort of exercise in the way of Aqua jogging and walking. In the last week I have done next to nothing. I did one session of Aqua jogging on Saturday and it was okay but hurt a bit when I started. My legs felt tired and there was nothing in them. <br/>But I am still optimistic. The last few days have seen an improvement in the pain on my shin and certainly since I started stretching my calf muscles. Tomorrow is the day though that the Physio will reassess me and I will find out if I can run. I feel ready for running again although I do feel wee twinges every now and then. If the Physio does give the okay I have decided to take my time coming back. Maybe I am just getting lazy.</p><p>Another reason in posting today is that I am trying some new blogging software that I can use from my iPad. I have had an iPad for a year now and this is the first time that I have found some half decent software to blog with. The iPad is perfect for doing quick blogs with and so hopefully this will help too.<br/>The app is called Blogsy. So far it seems to have some better features than many of the Blogging apps for PCs and Macs. </p><p class=""><a href="http://static.davejansen.com/blog/2011/04/blogsy_200.jpg" target="_blank"><img src="http://static.davejansen.com/blog/2011/04/blogsy_200.jpg" id="blogsy-1302555093651.21" class="alignleft" alt=""></a></p><p>I'll see what it is really like over the next few posts. </p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com3tag:blogger.com,1999:blog-896844078079880075.post-36506136735476640112011-04-07T13:41:00.001+01:002011-04-07T13:41:30.949+01:00Injured<p>I am injured.</p>
<p><img style="float: right;" title="NewImage.png" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TZ2w-B_UVPI/AAAAAAAAAt0/YIA1romHnDg/NewImage.png?imgmax=800" border="0" alt="NewImage" width="344" height="400" /></p>
<p>After my 40 mile run on Saturday my lower left leg swelled up, got very tight and made even walking painfully sore. I now have to cross roads at traffic lights, use banisters going up and down stairs and get overtaken when walking outside by the young, old and physically challenge. Although I did have one win the other day when I overtook a very fat middle aged woman. Her benefit fuelled fags slowing her down to a crawl.</p>
<p>So what happened to me? I have gone from being the fittest ever to a hobbling mess.</p>
<p>The first signs were just after the D33. My calfs during the race had felt like they were going to cramp and then afterwards had felt tight. During the two weeks that followed they didn't cause me any concern but were still tight. Also though the front of my left shin was now tight too. I had rubbed it, massaged it and stretched it but still it wouldn't loosen. But there was no cause for concern when I met Lucy for a 40 miler from Drymen to Tyndrum as I had had 2 weeks of good training.</p>
<p>After about 20 miles though I could feel the shin a bit. Still nothing too bad and nothing to raise to much concern but by Beinglas and 30 miles I could feel it a lot more. The frustrating thing was my legs felt fantastic. Loads of energy and no tiredness at all. Just the sore shin.</p>
<p>We stopped at Beinglas for a beer (as you do on long training runs) and really on hindsight I should have just called it a day there. Running to Crianlarich was fine and after leaving Lucy there I continued towards Tyndrum when it started to actually get painful. The constant ups and downs of that section was what got me and by the wigwams I decided to just walk, run to the finish. Still my legs apart from my shin felt great. Thomas caught up with me then looking really fresh after his 100k race and I decided since this part was a bit flatter that I could run in with him.</p>
<p>I had no problems at all running again and finished in good spirit thinking that after a day or two's rest it would be fine.</p>
<p>That night I even did some ceiledh dancing too.</p>
<p>The next morning though I woke up to my lower left leg badly swollen and looking a bit bruised too. I knew straight away that this wasn't going to be a couple of days fix.</p>
<p>So I haven't ran since Saturday now. The swelling hasn't gone yet but I did go to the physio yesterday and it certainly looks like the tightness in the muscles of my lower leg and foot is what is causing the issue. The physio (Andy from Achilles Heel) tore into the leg and although painful I was pleased because he wouldn't do that if there was any damage.</p>
<p>This morning my leg is starting to feel much better and I even managed to run about 3 meters (yes meters) in the office when someone was looking for me. There was no pain and I was pleased that things are getting there.</p>
<p>The physio has asked to see me again and has said no running until at least Tuesday when he will reassess me.</p>
<p>So am I worried about this or driving everyone nuts with temper tantrums? No actually I am fairly fine about it. It may even suit me as my body will be fully recovered and repaired for the high mileage next month for the WHW or if I make it the Fling. Yes the Fling, it isn't a definite anymore as I will need to see what happens but I am at my fittest ever at the moment and I don't think that a couple of weeks off will affect that at all. Certainly not my endurance although I may slow down a bit which isn't a worry when your key race is run at 10+ minute miles.</p>
<p>I certainly would rather have a few weeks out at this stage and get it sorted than trying to keep training and mess up the WHW completely.</p>
<p>So now I just need to fill up a full weekend running free. What do normal people do nowadays? I cant remember.</p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com4tag:blogger.com,1999:blog-896844078079880075.post-90682183411123127152011-03-22T23:18:00.001+00:002011-03-22T23:18:56.489+00:00D33<p><strong><a href="http://deesidewayultra.webnode.com/">Results</a> </strong><a href="http://connect.garmin.com/activity/73926805"><strong>Garmin Connect Info</strong></a></p>
<p>The D33 is the first race in the Scottish Ultra Marathon Series for 2011. This is the second time that this ultra has been organised and because I did it last year I decided that I would do it this year again to see if my training was progressing forwards or backwards. Since the Nationals I have felt a little bit more tired than usual and this has resulted in me having an easier weekend last week. But this week I felt rejuvenated and actually started to look forward to the D33.</p>
<p>Last year I finished in 3 hours 57 minutes in 5th place. I was ecstatic with how it had gone. To be honest I was a bit more worried about this year because of that. This year though like last I would run it as a training run. This would mean that I would not taper and the race would be at the end of a normal training week. Well not quite because I would take Thursday easier (aqua jogging) then train as normal on Friday before travelling to Aberdeen and racing on Saturday. The first half of the week consisted of a hill run and two speed sessions. So no way that I was tapering.</p>
<p>So we travelled up to Aberdeen on Friday and stayed at my friend Tom's house. Waking up on Saturday I was very relaxed and didn't worry at all. In Duffie Park I registered and said Hi to Karen and George the organisers before walking about a bit and then wandering up to the start line.</p>
<p>I met some of the usual faces and some new ones too at the start. Matt Williamson and Bob Souter were both here and would be the first time I had ran a race with them. Both are strong runners and I knew would do well. Grant Jeans and Scott Bradley were here and a welcome return by Lucy as well. I also met Mark Cooper for the first time as well. Bob Malcolm, Ian Beattie and others meant that this would be a really social run..</p>
<p>Last year started very easy and I ran an 8 min mile. This year my thoughts were if I did a 7 min mile I could ease back to last years pace and a PB would be certain.</p>
<p>George started the race and I ran with Lucy and Matt. It really was great to see Lucy enjoying running again and she really did seem happy. So the first mile went by quickly as I chatted away and I took a look to see I had run it at 6:45. Result I thought. But it felt very easy and I felt relaxed. Lucy said to go on and so I ran up to the next group and joined in the conversation with them. There was a runner in this group who was running in a pair of plimsoles. I worried how his feet would feel at the end of the run.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="5540984396_5c95ee971d_b.jpg" src="http://lh3.ggpht.com/_LfqQXrAf4U0/TYkuOWeciZI/AAAAAAAAAtA/fgJKc0Q-bFI/5540984396_5c95ee971d_b.jpg?imgmax=800" border="0" alt="5540984396 5c95ee971d b" width="600" height="400" /></p>
<p style="text-align: center;"><em>Starting with Lucy and Matt</em></p>
<p>By the second mile I had left the group and was by myself. I kept checking my watch and it would say under 6:50's. But my heart rate was still under 150 so I wasn't taxing myself. I would try to slow down but then my pace would shift back up again as if my body was actually more efficient at the faster pace. At the 6 miles mark I crossed a main road and saw Debbie and Tom taking pictures. It was good to see some people and have some cheers. Looking at my watch my average pace had now dropped below 6:40 so I decided to slow a bit again. But still my natural pace seemed to keep pushing me faster and after the next hilly section my pace had again dropped back down. I decided now that as long as my HR didn't start to cause any concern I would stick at a pace that felt comfortable and hope that my body would feel okay for all 33 miles.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="1221261138_YSLjf-L.jpg" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TYkuPiySxMI/AAAAAAAAAtE/wpmRBywHij0/1221261138_YSLjf-L.jpg?imgmax=800" border="0" alt="1221261138 YSLjf L" width="600" height="399" /></p>
<p style="text-align: center;"><em>Arriving at the road crossing at 6 miles</em></p>
<p>At 8 miles there was a checkpoint and I was 5 minutes ahead of my time last year. By now I was in the countryside. The sun was out and I could feel the warmth from the early Spring sun. I was glad because I had decided to just wear short sleeves today and I felt sorry for anyone with warmer clothes on. By now I hadn't seen a runner since the second mile and in fact couldn't see anyone in the distance either but I knew from last year that a lot of people slow down in the second half of the run and I would hopefully catch them then. I wasn't sure what position I was in either but thought I must be in top 10. I didn't care though and just made sure that I was okay. No 1 priority to make sure the body is fine and the race will take care of itself. That's what Mark Johnston always tells me and so far its working.</p>
<p>At about 12 miles I finally caught sight of another runner in the distance. Over the next few miles I slowly caught up with him until when I was only a couple of hundred meters from him I saw Debbie who was there to change around my bumbag just before the half way point. But I was totally preoccupied with the guy in front and I threw the bumbag at Debbie and continued on.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="5541077336_a9af223dfe_b.jpg" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TYkuQj7GdsI/AAAAAAAAAtI/VRyAhg73qMY/5541077336_a9af223dfe_b.jpg?imgmax=800" border="0" alt="5541077336 a9af223dfe b" width="400" height="600" /></p>
<p style="text-align: center;"><em>Throwing my bumbag at Debbie</em></p>
<p>Instantly I felt lighter and within a minute I was right behind him. I waited for a space and then went by.</p>
<p>At just before 16 miles I saw the first of the faster runners going past. It was Grant Jeans looking relaxed with Scott Bradley hot on his heels. I cheered both of them on. Next was Bob Souter. I cheered him on but he looked like he was starting to struggle a bit as he wasn't his usual cheery self. Fourth place also looked like he was struggling and then I reached the checkpoint. Excellent, I was in 5th place. Spurred on and knowing that I would be able to increase the pace over the next few miles I went up a gear and was happy that the headwind instantly disappeared as it started to push me on now.</p>
<p><img style="float: left;" title="5541188956_7dd92965e4_b.jpg" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TYkuSIK6fwI/AAAAAAAAAtQ/igUZh6QbyvM/5541188956_7dd92965e4_b.jpg?imgmax=800" border="0" alt="5541188956 7dd92965e4 b" width="182" height="300" /></p>
<p>Straight away I started to go past the runners going the opposite way. Matt wasn't far behind me and looking very relaxed. Certainly someone that is going to do well this year. I was so surprised at how many people cheered me on by name as I went past. This spurred me on more and I caught 4th place quite quickly. He stayed with me for a bit but I soon couldn't hear his steps behind me anymore.</p>
<p>Then I caught sight of Bob Souters blue vest in the distance. I was surprised to catch up so soon with him so I knew that something must be wrong and as I came up behind him I could see he was limping and holding his hamstring. When I past him I asked if he was okay and if he needed anything. But he said he was fine and told me to get going.</p>
<p>The next few miles went by quickly. I was ecstatic to be in 3rd place but knew that I had very competent runners not far behind me. I was well aware that I hadn't refuelled since I had met Debbie and thrown my bumbag at her. So I got back to my 30 min fuelling regime. Because it was a faster run today my food of choice was gels, energy drink and red bull. I quickly ate all three and felt a surge of energy and so pushed on again. The hills I walked up last year, this felt easier this year and I was able to run up them. This gave me more confidence and when I looked at my watch my average pace was now 6:34's and I still felt very good.</p>
<p>With 6 miles to go I met Debbie again. I didn't stop but kept going. The end was close. But things started to go a bit wrong with 3 miles to go. At first it was a tingling in my calves. Then they started to twitch. Then I felt one of them feel like it was going to cramp. I instantly slowed the pace and it went away.</p>
<p>Damn I thought. This is all I need. If my calf cramps I might have to walk the last 3 miles and that would be the end of all my hard work. The twitching went away so I sped up and it would come back again. On a long straight section I stopped and looked round. No-one was in sight so I stretched my calves. This worked great and I managed to get going again at 6:30's. After a mile though it came back again. So I stopped and went through the stretching again.</p>
<p>Finally at the park and I again had to think where I was going like last year. I didn't want to get lost in the last half mile. Any moment I thought that someone would over take me.</p>
<p>Then I saw the finish line. I could see everyone smiling and loads of people taking pictures. Wow. This is what its like to finish on the podium. Just as I crossed the line my calf started to cramp. No not now I thought but the moment i stopped it went away.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="5541252112_f063329807_b.jpg" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TYkuS8AvUKI/AAAAAAAAAtU/KHAs8SiJUZ8/5541252112_f063329807_b.jpg?imgmax=800" border="0" alt="5541252112 f063329807 b" width="400" height="600" /></p>
<p style="text-align: center;"><em>Finishing in 3rd position</em></p>
<p style="text-align: left;">So I finished in 3rd position in 3 hours 38 minutes. I am very happy at that. Looking at my stats I was at halfway in 1 hour 49 minutes and so my pacing was pretty bang on. The only issue I had was my calves which I need to look into.</p>
<p style="text-align: left;"><img style="display: block; margin-left: auto; margin-right: auto;" title="1221272564_gzVoJ-L.jpg" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TYkuTuGsOcI/AAAAAAAAAtY/FgdA9K4YPpE/1221272564_gzVoJ-L.jpg?imgmax=800" border="0" alt="1221272564 gzVoJ L" width="600" height="399" /></p>
<p style="text-align: center;"><em>1st place Grant Jeans, 2nd place Scott Bradley and 3rd place Me</em></p>
<p style="text-align: center;"><em><img title="5541304742_6dfccfc306_b.jpg" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TYkuUpEGrRI/AAAAAAAAAtc/f8RN5ZAWbGs/5541304742_6dfccfc306_b.jpg?imgmax=800" border="0" alt="5541304742 6dfccfc306 b" width="582" height="600" /></em></p>
<p style="text-align: center;"><em>Lucy was 1st Female</em></p>
<p style="text-align: center;"><img style="display: block; margin-left: auto; margin-right: auto;" title="5541269458_576a07c9de_b.jpg" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TYkuVnIivUI/AAAAAAAAAtk/KTeVBvO3xCo/5541269458_576a07c9de_b.jpg?imgmax=800" border="0" alt="5541269458 576a07c9de b" width="600" height="400" /></p>
<p style="text-align: center;"><em>Matt was 4th (With Jayne his support and me with Debbie my support)</em></p>
<p style="text-align: left;">So I just want to say thank you to my support - Debbie and Cairn and also to George, Karen and all the marshals. It was a fab race and I hope to be back next year.</p>
<p style="text-align: left;"><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0336.JPG" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TYkuWeixUnI/AAAAAAAAAto/oaPZoN0K5sY/IMG_0336.JPG?imgmax=800" border="0" alt="IMG 0336" width="448" height="600" /></p>
<p style="text-align: center;"><em>The D33 Medal</em></p>
<p style="text-align: center;"><em><br /></em></p>
<p style="text-align: center;"><img style="display: block; margin-left: auto; margin-right: auto;" title="D33 3rd Prize.jpg" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TYkuXVsV1FI/AAAAAAAAAts/ZMAgwer8EMw/D33%203rd%20Prize.jpg?imgmax=800" border="0" alt="D33 3rd Prize" width="525" height="600" /></p>
<p style="text-align: center;"><em>3rd Place Prize</em></p>
<p style="text-align: center;"> </p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com11tag:blogger.com,1999:blog-896844078079880075.post-61886773543784304182011-02-24T22:35:00.001+00:002011-02-24T22:35:59.093+00:00National Cross Country<p><a href="http://www.thepowerof10.info/results/results.aspx?meetingid=41758&event=ZXC&venue=Falkirk&date=19-Feb-11">Results</a></p>
<p>As I said in my last post I was a big doubt about running this one. As the week went on I got worse and by Friday I was feeling awful. I came home a shaking wreck. Whatever was wrong with me hadn't wrecked my appetite though and I ate the biggest serving of Fish and Chips that you have ever seen. Straight away it seemed to do the trick and I went to bed feeling that I might just attempt it.</p>
<p>In the morning Debbie was off to recce the Perth Ultra Course. When I got up I opened the curtain hoping there would be six foot of snow and an excuse not to go to the Nationals but there was nothing and so I spent the morning being lazy and getting ready. I arrived in Falkirk in plenty of time but then spent half an hour pushing Cairn and his buggy through a much muddier course than last year before I met Debbie and Sharon. By this time I was bursting for the toilet and on the verge of kidney failure. The toilet queue was far too long so I jogged uncomfortably about until I found a suitable bush. Then with half an hour to go I realised I didn't have my number and so spent the next 20 minutes looking for the Garscube Team Captain. So much for the warm up then.</p>
<p> </p>
<p>This is my second National XC Race. It is some race with the creme of Scottish talent running side by side with us normal punters. The start is phenomenal with 450 runners flying off at stupid pace up the first hill. I remembered this from last year and decided to get over to one side and not be crushed in the stampede. Still when the gun went off I could feel people pushing me and trying to get by. But I stood my own and didn't let them dictate my pace. I wanted to test my fitness and make sure I had no lasting effects from whatever I had during the week, oh and also I had to warm up.</p>
<p>After a few hundred meters the course went down hill (which was really boggy this year) and then around the Loch. I spied Mark Johnston and decided to latch on beside him. He is a great pacer and I knew from recent training that I should be okay to stick with him for a couple of laps at least. John Bell joined us and the three of us started to pass people that had certainly started far too fast. Not long after this Mark dropped off the back and John and I went on but I was keen to stay in a tempo effort HR (<166) and didn't want to push the first lap too hard and so I let John go on.</p>
<p>To be honest I didn't feel that I was going too fast and the effort was easy, well for a Cross Country. I was half way around the first lap and starting to pass runners that I recognised. It wasn't slower runners but runners that have beaten me recently and so I started to think that this could be my day and I might have a good race. I passed Russ and Neil from lunchtime training before we crossed a flooded section of the course and then we made our way towards the start again for the next lap. This is very muddy but still I was passing people without too much effort. I knew it would get harder as the race went on so I was keen to not overdo it or get too excited but rather let others fatigue and slow down.</p>
<p>At the end of the lap Debbie, Sharon and Cairn cheered me on and this encouraged me more. Then I spied Paul Thomson and Chris Upson. Paul had beaten me last year in the Nationals and had been someone I was keen to test myself against and Chris who was injured a lot last year had come back and by all accounts was getting very fit.</p>
<p>Into the second lap and I passed Paul. Feeling strong I targeted Chris who I think had a shock when I said hello. I passed him but he wasn't letting go so easily and quickly overtook me again. He was much stronger on the very muddy section and so I let him go first. I have been strong on flat surfaces recently and thought that I would be better waiting until then. I overtook Chris but all the way round the rest of that lap I kept thinking he would be just behind me somewhere.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="db 328.JPG" src="http://lh5.ggpht.com/_LfqQXrAf4U0/TWbdTN1-JKI/AAAAAAAAAs0/5bc6oFwXUg0/db%20328.JPG?imgmax=800" border="0" alt="Db 328" width="600" height="398" /></p>
<p>Midway around the second lap I heard a familiar heavy breathing and spitting behind me. Only looking halfway round I shouted "I know that noise" It was Mark Johnston and he had caught me up. I was hoping to try and stay ahead of Mark in this race but he is stronger than me in this terrain and has a better racing head than me. Back into the flooded section of the course and I ran through it while Mark had to go around it as he had forgotten his running socks and had some hillwalking socks on instead and was trying to keep them dry. I thought that this would buy me some time to get ahead again but Mark pushed by me not long after. I latched onto him but by the third lap there was a bit of distance between us.</p>
<p>On the third lap I was amazed at how much people were slowing and at the Loch section (which really was like the terrain I train on) I was flying and passing a lot of runners. A few would catch up with me on hills but once it evened out I would start to pass them again. With only half a lap to go I noticed I was getting closer to Mark again but it was too late and I didn't catch him before the end.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="image001-1.jpg" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TWbdSIu71VI/AAAAAAAAAsw/Xi2CUZeATzI/image001-1.jpg?imgmax=800" border="0" alt="Image001 1" width="600" height="399" /></p>
<p>So I finished in 90th position in a time of 45:36. 19 seconds slower than last year but 13 places better off. It was much muddier this year with most times at least a minute behind what they were last year so I was pleased with that and pleased at my pacing throughout.</p>
<p>It certainly is a boost to my confidence to be ahead with the training compared to last years races.</p>
<p> </p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com1tag:blogger.com,1999:blog-896844078079880075.post-47473840179627237872011-02-17T13:46:00.001+00:002011-02-17T13:46:41.037+00:00A tough week<p>After quite a few weeks on top of the world it was only a matter of time before I crashed back down to earth again. This week has been tough. It could be one of many things Saturday's Race, Faster than usual long run and then a Fartlek on Monday or perhaps one of the many colds that people seem to have at this time of year. What ever it is I haven't been feeling 100% this week. My legs are fatigued and I feel mentally and physically tired.</p>
<p>In response though I am trying my best to be sensible. I am eating well, drinking fluids, sleeping loads and most importantly relaxing my training a bit. It is starting to pay off as I am now feeling a bit better today so here is hoping I feel great by Saturday which is the National Cross Country race where I am hoping to break into the top 100 this year.</p>
<p>So after my fartlek on Monday with Garscube, I ran an 8 mile run on Tuesday at a nice easy 7:44 min/mile pace and then yesterday I did a session that involved 8,6,4,3,2,1 minute reps. I took the first two at my normal pace for this session but tried to lay off a little for the rest of it. Although the pace was still good my HR was in a steady zone rather than my normal tempo zone and so showed I wasn't working too hard.</p>
<p>This morning I was in Hampden Park's Sports Medicine Department for some recovery work with Graeme. I really am enjoying learning from him at the moment. Today we did an Aqua Jogging session which involved some faster efforts but also some stretching in the pool as well. Thankfully he didn't film it as I am hopeless at stretching. On a positive note my legs felt fantastic after it although I do still feel a bit tired.</p>
<p>Graeme spoke to me about some of the training I had done recently and showed me that there was a couple of areas that I looked a little fatigued in recently according to my Heart Rate. So after the Nationals I am going to try to keep a lid on my effort and make sure that I am recovering well. We also talked about nutrition and what went wrong in last years WHW race. I can't wait to start looking into all of this in more detail in the next few weeks. Graeme though true to form told me to eat more and that muffins were good. So at lunchtime I ate a massive muffin. Yum.</p>
<p>So the session with Graeme this morning was very good for me and I am going to try to organise another pool session with him in the next few weeks.</p>
<p>Tomorrow I am going to just do an easy run of about 5 miles with Mark Johnston and forget the strides session. Hopefully with the two easy days I will be fully recovered for Saturday race and the important long run with John on Sunday.</p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com0tag:blogger.com,1999:blog-896844078079880075.post-38938415967694459062011-02-15T12:43:00.001+00:002011-02-15T12:43:59.275+00:00A two PB weekend<h2>Saturday 12th February</h2>
<h3>Garscube XC 6 mile race</h3>
<p><a href="http://www.garscubeharriers.co.uk/transferred_documents/362_sub_Junior%20and%20Senior%20XC%20Champs%20results%20-%2012%20Feb2011.xls">Cross Country Championships Results - 12 Feb2011</a></p>
<p>With Debbie having a weekend training for Scotland duty in the Perth 100k race I was left to my own devices.</p>
<p>I decided to run an old favourite the week before the Nationals. The Garscube XC Championships is a great warm up for the Nationals and I need some practise at this sort of distance as well. Not having raced this distance in nearly a year I also had to work out my pacing before I blew up big time at Falkirk.</p>
<p>Before talking about the race I though I would show a picture of the race after the first mile.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="180054_10150153744411145_574456144_8437187_79333_n.jpg" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TVhVYKtDOFI/AAAAAAAAAsY/R4OI0LQyFqU/180054_10150153744411145_574456144_8437187_79333_n.jpg?imgmax=800" border="0" alt="180054 10150153744411145 574456144 8437187 79333 n" width="450" height="600" /></p>
<p style="text-align: center;"><em>Ben, me and Joe. Garscube XC First Mile (picture courtesy of Alan Blair)</em></p>
<p style="text-align: left;">Yeah, I may have gone off a little too fast at the start. To be honest this picture wasn't too bad. A couple of hundred metres after this I was ahead of Ben and Joe.</p>
<p>So back to the start and I had a plan. Stay at an HR of under 162 on the first lap then 166 on the second lap and then I can see how it goes on the third. So I started behind a lot of people but without trying I was before long in a group of Ben, Joe and me with John Bell just behind me. I have to say but it felt easy although I knew that this is normal in the first ten minutes of a race. I tried to relax a bit more but felt myself being pulled along in the group. Towards the end of the first lap though I started to realise that I couldn't sustain this pace and so dropped off the back.</p>
<p>I tried to relax but was wary that John Bell wasn't far behind me. After the first lap I could hear the cheer as John went by so I knew he wasn't far behind but the early pace had tired me out and John was going strong and caught me on the second half of the lap. But instead of going past he waited on me while shouting encouragement to me. He looked very relaxed and strong. He is certainly training well and looking good for Falkirk next week.</p>
<p>John pulled me around the rest of the lap but as we crossed into the last lap he stopped and said he had had enough. I was puzzled as he was so strong and certainly could have got round in front of me without too much effort.</p>
<p>So back by myself again. I could still see Joe not too far in front of me but there was no-one close behind me at all. So I relaxed a bit more until I realised towards the end of the lap that I was onto beating my PB from last year. So I sped up for the last half mile and finished 3rd in 37:19.</p>
<p>Apart from the first lap I was happy enough and taking 20 seconds off last years time too. As a bonus I also won the handicap race by 1 second. I do need to watch next week though because Falkirk is a lot less forgiving if I go out too fast on the first lap.</p>
<h2 style="font-size: 1.5em;">Sunday 13th February</h2>
<h3 style="font-size: 1.17em;">18 mile Kilpatrick run</h3>
<p><span style="font-size: medium;">One of the things that I am trying this year is doing some of my runs a little faster than I did last year. Its a dangerous thing to do as it could backfire on me and I could end up being injured or overtrained. But at this stage of the year I am trying it now and then but I will monitor my recovery in case it starts to go tits up. I am not totally abandoning what I learned last year though as I still stay within my recovery HR zones, all be it my new ones.</span></p>
<p><span style="font-size: medium;">To keep me motivated Matt Wiliamson was joining me for this run. A very fast road runner and hill runner. He is running the Fling this year and if he gets it right then he will do very well. So one to look out for.</span></p>
<p><span style="font-size: medium;">I was worried that Matt would really put me through my paces on this run but he was gentle. It was great training because at hard sections we took it easy but at easier sections we pushed the pace a bit more but not the effort. Just like in an ultra race. So great training. It wasn't made any easier though by the fact that it was heavy rain throughout the run and the underfoot conditions were some of the wettest that I had ever seen on the Kilpatricks. At times my feet were so cold that I couldn't feel them at all and this wasn't just for a couple of minutes but for tens of minutes.</span></p>
<p><span style="font-size: medium;">By the end we were both soaked through but strong enough to log the last mile at 6:30 and the last half mile at under 6. I am hoping to get out with Matt a few more times before the Fling. He was good company and very strong.</span></p>
<p><span style="font-size: medium;"><strong>18.48 miles in 2:45:36 @ 8:58 per mile</strong></span></p>
<p><span style="font-size: medium;">Next week I will be back in the Kilpatricks for my 20 miler with John Kynaston which I am really looking forward to and that will be the day after the National Cross Countries Race in Falkirk.</span></p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com1tag:blogger.com,1999:blog-896844078079880075.post-84750501276301522732011-02-06T22:28:00.001+00:002011-02-06T22:28:18.942+00:00January, a long run and an easy week.<p id="text_0" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">I always think of January as the start of my training for the ultra season and more importantly the West Highland Way race. To be honest I never stop training but I did have an easier October before using November and December as a time for some 10K training and an attempt to get my speed back a bit. I did hope to do a couple of 10K races during my off season but because of the weather the ones I had planned to do were cancelled. Not a problem because I still managed to train well and get a lot of my speed back.</p>
<p id="text_1" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">So onto January then and with the start of Ultra training it is back to my 4 weekly training plan. There is no right or wrong way to training for an ultra but while training with other runners you pick up a lot of wee things from them. I picked this up from John Kynaston. First week I do an 18 mile run, second week it is a 20 mile run, then a WHW run that increases every month and then an easy week for recovery. It worked for me last year and so hopefully it will this year too.</p>
<p id="text_2" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">My total mileage for January was 285 but miles isn't everything. I think that it is better to have consistency rather than hundreds of miles. Better to do less miles at the weekend but be fresh to continue your training through the week than do mega miles at the weekend and then need a few days off to recover from it. Like I said before though what works for one person doesn't always work for others but this works for me.</p>
<p id="text_3" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>30 mile WHW long run</strong></p>
<p id="text_4" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">I love the monthly long runs on the WHW. It really is just a social run with friends on some really stunning scenery. Actually I miss these runs the most when the Ultra season finishes.<br />The first run of the year always starts at Drymen and finishes at Beinglas Farm. Just under 30miles but along some of the hardest sections to run of the West Highland Way along the east side of Loch Lomond. My plan is to always run these runs within my recovery HR zone but today I also had the chance to test my new recovery zone of < 151bpm. I didn't plan to go near this HR but just use it when I needed it. A bit like an extra gear for emergencies.</p>
<p id="text_5" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"> </p>
<p><br /><img style="display: block; margin-left: auto; margin-right: auto;" title="NewImage.png" src="http://lh3.ggpht.com/_LfqQXrAf4U0/TU8gfI2TdwI/AAAAAAAAAsM/skBKZuy9_Pc/NewImage.png?imgmax=800" border="0" alt="NewImage" width="400" height="265" /> <br class="khtml-block-placeholder" /></p>
<p id="text_6" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><em>Ross, me, John, Thomas, Richie, Richard. (Photo courtesy of John Kynaston)</em></p>
<p id="text_7" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Debbie and Sharon were also running this but due to training for the 100K in Perth in March they decided to start early and run 35 miles.</p>
<p id="text_8" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Just after 9am we left Drymen and went up the hill into Garadhban Forest. Straight away I felt what my increase recovery zone can do. I ran up the hill without going over. Normally before I would have had to have walked or at least slow right down but today I easily ran up to the top.<br />Before long I got into my stride and started to chat along with Richie. We chatted about the 100K in Perth and whether we would run in it or not. I have decided that I wont as I am finding it hard to fit into my plan. Before long I looked back to find that everyone else was quite a far bit behind us. It felt very comfortable so Richie and I continued on. Chatting away and running relaxed. I had my large backpack with me full to the brim with unnecessary junk to weigh it down. Train heavy and race light.<br />On the way down from Conic Hill, Thomas caught us up. He looked like he had ran fast up the hill to catch us.<br />At Balmaha we waited on everyone to catch up again and then off we ran towards Rowardennan. With the flatter trails I was again able to test my HR zone and found that pretty easily I would gain distance on everyone else and then I would slow down again and they would catch up. I felt fantastic and very light on my feet.<br />Again I ran ahead but this time Richie and Thomas followed and we ran on. Chatting and all looking relaxed.<br />At Rowardennan we waited on the others again but then decided just to carry on. The tap at the Park building wasn't working so I had to look for a stream to fill up my bottles. This happened just as we started to go up the hills and my HR monitor started to complain as I tried to run the hills with Richie and Thomas. So they both started to pull away from me but I was not wanting to waste myself on the hills and so eased off and made sure I stayed within my zones.<br />Luckily though they waited for me at Inversnaid where they had met up with Debbie and Sharon and so we all left together.</p>
<p id="text_9" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Straight away Richie started to push and feeling great I responded and tried to follow. Still within my HR zone and still comfortable. But it was an eye opener watching Richie dance across the hard terrain. He would pull away on this and then I would catch up a bit when we hit easier stuff in which I could run faster. Then Richie would get away again on an uphill and I would start to catch him again on a downhill. The whole way to Beinglas we played this game with Thomas just behind us. He was a bit tired after pushing over Conic Hill but really wasn't too far behind.<br />It was great fun trying to keep up with the winner of last years race but especially when it felt not too hard. Okay I was touching the upper limits of my recovery zone and going over it every now and then but I felt fantastic and the best bit was I could have kept going once we reached Beinglas.<br />We met Silke and Katrina. Thomas arrived shortly after us and then Debbie, Sharon, John, Richard and Ross not far behind.<br />It was a fantastic run and everyone had a great time.</p>
<p id="text_10" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Recovery Week</strong></p>
<p id="text_11" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Monday 31st January</strong></p>
<p id="text_12" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"> </p>
<p><br /><img style="display: block; margin-left: auto; margin-right: auto;" title="NewImage.png" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TU8f-GwuOlI/AAAAAAAAAsI/Z0ETmJ2G_ww/NewImage.png?imgmax=800" border="0" alt="NewImage" width="340" height="159" /> <br class="khtml-block-placeholder" /></p>
<p id="text_13" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">After a WHW run I always have an easy day which means Aqua Jogging. Its a bit different though today as it was my first time trying out the facilities at Hampden Park in the Sports Medicine Centre. It was great having a pool to myself that was deep enough to Aqua Jog around and my legs felt great after it.</p>
<p id="text_14" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Tuesday 1st February</strong></p>
<p id="text_15" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Just an easy 8 mile run. Nice and slow and really just to get my legs going again.</p>
<p id="text_16" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Wednesday 2nd February</strong></p>
<p id="text_17" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">2 x 8 min reps + 4 x 2 min reps</p>
<p id="text_18" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">It was very wet and windy today but this was a great wee session to do. I felt good and my legs didn't have any problems after Sunday. But I have noticed that I am so hungry since Sunday. I really have had to eat a lot and with less training I feel quite lazy. Oh well thats what recovery weeks are for.. :-)<br />The nutritionist came back to me from Hampden Sports Medicine as well today. I had given them a list of a normal weeks food intake and they commented that my carbs and nutrients are good but I need to have more protein after runs. Woohoo more food.. :-)</p>
<p id="text_19" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Thursday 3rd February</strong></p>
<p id="text_20" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Another easy 8 miles scheduled although it ended up as over 9 when we took the new route over past Dawsholm. Feeling tired again but that is normal for a Thursday for me.</p>
<p id="text_21" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Friday 4th February</strong></p>
<p id="text_22" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Friday can only mean one thing. Glasgow Green Strides. The weather was horrific but this session is one of my best during the week and great the day before a race. All it involves is an easy 2 mile run and then 20 diagonal strides across the football pitches using the bye line as recovery. Then 2 miles easy back. Simples. But your legs always feel fantastic on the Saturday</p>
<p id="text_23" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Saturday 5th February</strong></p>
<p id="text_24" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">No long run on an easy week and so I was on the bike for a 35 minute cycle on my rollers. You would have thought that I would have given up after falling off of them on my first attempt but I persisted and now have no issues. So I spent 35 minutes singing and sweating buckets in the house.<br />Here is the proof that I can go the rollers... Sorry Murdo about the topless shot again... :-)</p>
<p id="text_25" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"> </p>
<p><br /><img style="display: block; margin-left: auto; margin-right: auto;" title="photo.JPG" src="http://lh4.ggpht.com/_LfqQXrAf4U0/TU8gf6XZTQI/AAAAAAAAAsQ/t_0bCSxVfUY/photo.JPG?imgmax=800" border="0" alt="Photo" width="448" height="600" /> <br class="khtml-block-placeholder" /></p>
<p id="text_26" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Sunday 6th February</strong></p>
<p id="text_27" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;">Today was a 12 mile steady run on roads. My 12 mile steady route is quite hilly but it is a good hard run especially at steady pace. My neighbour Gary came along with me too.<br />I felt very relaxed and the pace felt very good. I spent most of the run in my upper recovery zone but with any harder section I went into steady state. I was very happy with how it felt to run along at this pace on a hilly course and feel good. Certainly looks like my recovery week has gone well and now ready for the next 3 weeks being harder again with 2 races including the National Cross Country.</p>
<p id="text_28" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>11.37m in 1:16:22 @ 6:43 min/mile Avg HR : 145<br /></strong></p>
<p id="text_29" style="clear: both; width: 503px; padding-top: 0px; padding-right: 1px; padding-bottom: 0px; padding-left: 1px; outline-style: none; outline-width: initial; outline-color: initial; overflow-x: auto; overflow-y: auto; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px;"><strong>Week 1 February 2011 / Total miles 43.16</strong></p>Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com6tag:blogger.com,1999:blog-896844078079880075.post-50705618036216498432011-02-03T23:22:00.000+00:002011-02-03T23:22:25.633+00:00Fantastic News<div style="clear: both;">A couple of weeks ago I received an email from Graeme Jones at the Sports Medicine Centre at Hampden Park. He was asking if I would consider the opportunity of being a sponsored athlete for the next 8 months. I didn't have to think for too long. Graeme at Sports Medicine helped me so much last year and the opportunity to be sponsored by them is fantastic news for me. To be honest it has come at a great time for me. After last years successes I was wondering how I would improve on that but with Sports Medicines help I have a feeling my chances have just got a lot better.</div><div style="clear: both;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi2_J7sp8wzmVs4nNWFK0QTbYlLttG7PtKcfOZJu6XJlOP20zhx9fLxQnx-Y4OigTGXlYN1UxB_t5GMTdkKSj7WJSdo5Hptpau0SYp1FrbT-Fb4caXAIehEgevTJjOSA98GMR3aVJR_qI/s1600/Screen+shot+2011-02-03+at+23.20.41.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi2_J7sp8wzmVs4nNWFK0QTbYlLttG7PtKcfOZJu6XJlOP20zhx9fLxQnx-Y4OigTGXlYN1UxB_t5GMTdkKSj7WJSdo5Hptpau0SYp1FrbT-Fb4caXAIehEgevTJjOSA98GMR3aVJR_qI/s1600/Screen+shot+2011-02-03+at+23.20.41.png" /></a></div><div style="clear: both;"><br />
</div><div style="clear: both;">Last year I had a test at the Sports Medicine Centre. This included a V02 max test with lactate profiling, nutritional analysis and Graeme looking at my training plan. He then assigned each session a heart rate zone based on my lactate threshold and turnpoint. Straight away I noticed that most of my sessions I was doing too hard. I had it in my head that a session should hurt and afterwards I should be tired and worn out. But when using Graeme's zones I found that sessions were easier and I was forced to slow down. At first I felt lazy but after a couple of weeks my body reacted by getting faster at running even although I still felt it easy. I had stopped breaking my body down completely every session and had started to improve after every session. Mark who coaches me at lunchtime can do this without gadgets and in his head but I needed technology and training zones to help me and the Lactate test helped with this. Also chatting with Graeme I found I was drinking too much coffee and not enough food and water. I changed my habits (one of them was to eat more cake and less fruit) and straight away I got rid of the constant cold I had had for a year. I now drink more water at the slightest hint of a cold and I swear I haven't had one in a year. Amazing considering I must have had a sniffle at least for nearly 80% of 2009. Probably in hindsight not a cold but my body complaining about dehydration and overtraining.</div><div style="clear: both;">And so I spent a lot of last year telling people the merits of having the Lactate test done to them. I learned so much about how my body worked and so when the opportunity of being sponsored and having another one done I jumped at it.<br />
<br />
</div><div style="clear: both;"><strong>Lactate Profiling with V02 Max Test 25th January 2011</strong></div><div style="clear: both;">I was a bit tired when I turned up for the test at 8am in Hampden Park. A 12 mile 6:20min/mile run on Saturday and then a 20 mile hill run on the Sunday and my legs certainly were tired. Not much different from last year though but my body certainly felt fitter than last year. I just wondered if the test would show similar results.<br />
I started off speaking to Graeme and peeing into a cup. I think that is to check for diabetes but I am not completely sure. <br />
Then onto the scales to check my weight. Exactly the same as last year at 73.8Kg even although I am eating at least a 3rd more in the 5 meals I eat a day. Then I had my height checked. Again thankfully I was the same height at 184cms. Cool I hadn't shrunk at all during last years training. Then it was straight onto the treadmill for a 10 minute warm up. The last time I had been on a treadmill had been the last test. I hate them and more so I hate running indoors. Far too warm and stuffy. So I took my top off. So sorry about that seeing as I have included pictures.<br />
After the warm up it was time to put on the mask. I hated the mask last year but this time it didn't seem so bad. I wonder what it will feel like at 100% effort. yikes.</div><div style="clear: both;">So my test had begun.</div><div style="clear: both;"><a class="image-link" href="http://lh4.ggpht.com/_LfqQXrAf4U0/TUsx43c1QxI/AAAAAAAAAqM/zZSEQAcklhU/s800/P1.jpg"><img align="left" class="linked-to-original" height="256" src="http://lh3.ggpht.com/_LfqQXrAf4U0/TUsxzE4LIkI/AAAAAAAAAqI/QOSOuHC5ETs/s800/P1-thumb.jpg" style="display: inline; float: left; margin-bottom: 10px; margin-left: 0px; margin-right: 10px; margin-top: 0px;" width="260" /></a><br style="clear: both;" />At the start it is pretty easy. Graeme sets the treadmill to have a 1% gradient and the speed at 11 km/h. After three minutes easy Graeme asks me what effort I am feeling from a chart on the wall. Then he gets you to jump off of the treadmill and takes a spot of blood from my finger to measure my lactic. Then back onto the treadmill straight away without stopping it. Then Graeme increases the pace to 12km/h. Still easy. Another three minutes - more blood, increase the pace and ask my perceived effort. Still the same.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-skrihLGkpt1lXeghPgC8XG5j9lSoQgIAy2tff2qYIMOhFI9bF4LnptRcXhC7Ph3JtY_kJHKGodo7v_lY3wMXSC87_yqllVnRSRUpHnsXWAyH4t1sK001n1eOq2aKoIhPe_eXQlTR_w/s1600/P1000512.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-skrihLGkpt1lXeghPgC8XG5j9lSoQgIAy2tff2qYIMOhFI9bF4LnptRcXhC7Ph3JtY_kJHKGodo7v_lY3wMXSC87_yqllVnRSRUpHnsXWAyH4t1sK001n1eOq2aKoIhPe_eXQlTR_w/s320/P1000512.JPG" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="clear: both;"><br />
</div><div style="clear: both;">Before long though I am up at 17 Km/h. The effort level is much harder. Breathing through the mask is hard but not as bad as I remembered before. Jumping from the treadmill to test my lactate is hard work now. Even harder to jump back onto the treadmill again and get my legs back moving. Graeme has music on - Pendulum. I trained to them before so this makes it easier but the song doesn't last long and its back to something I don't know again.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlL7ym0A071S89BP7mCMpOheduIf0wqfmsOwYnlq9_dhlv43nxOePoCr0FuOLjrPemIeLNgOZn6sV_M8iHYstPjGBuae7Hz7X4CfNAVdVhvIw3qzlYBVDR1SEAtWUwiRjL8mTn7ieY1Ig/s1600/P1000505.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlL7ym0A071S89BP7mCMpOheduIf0wqfmsOwYnlq9_dhlv43nxOePoCr0FuOLjrPemIeLNgOZn6sV_M8iHYstPjGBuae7Hz7X4CfNAVdVhvIw3qzlYBVDR1SEAtWUwiRjL8mTn7ieY1Ig/s320/P1000505.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqPhkOB2Ils_XPwQ1gFCyBv5IPsSX09kONSUjRBW5PUDoB8ejD6GJCVJgcsiO5k0f_A9jAjQRd4bn5XmPfBEM4jY3LxAwxDkFbEN8FL9s1i5yWhw76dCizH805MdpjWk8y-ysHNy5dGV8/s1600/P1000506.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqPhkOB2Ils_XPwQ1gFCyBv5IPsSX09kONSUjRBW5PUDoB8ejD6GJCVJgcsiO5k0f_A9jAjQRd4bn5XmPfBEM4jY3LxAwxDkFbEN8FL9s1i5yWhw76dCizH805MdpjWk8y-ysHNy5dGV8/s320/P1000506.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYavu2POePBcu60NXCN-q9ftL-EN54fCoNx88zpukEiPjVclK_1hHN43TpDxrJdLlCg2QScFrUntKzVCP-N6QAGRBlblYNrk9iDDe-UapLzLbikYTi463d1TZKSAt5sHM_7zg6ZL8BF7I/s1600/P1000510.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYavu2POePBcu60NXCN-q9ftL-EN54fCoNx88zpukEiPjVclK_1hHN43TpDxrJdLlCg2QScFrUntKzVCP-N6QAGRBlblYNrk9iDDe-UapLzLbikYTi463d1TZKSAt5sHM_7zg6ZL8BF7I/s320/P1000510.JPG" width="320" /></a></div><div style="clear: both;"><br />
The lactate test is over though its now time to see what my max is.<br />
Onto the treadmill but this time instead of increasing the pace Graeme leaves the speed at 17km/h but increases the gradient. I am tired already but the gradient saps my legs and my heart rate rises rapidly. My legs are complaining now and I can feel that I am struggling to keep up with the treadmill. Graeme is shouting at me to continue - "Come on, keep going." He raises the gradient again and I sink further back towards the edge of the treadmill. My legs complain again and I cant get a full breath anymore. My heart is going to leap from my chest. "Come on" Graeme shouts. My legs are buckling, sweat is pouring over my eyes but still I run. Further back on the treadmill "Am I close to the edge?" I think</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYBvwk5pbjyn0cCw8OlmClx5byihwzebqP1NQL7Dejcz4wjhv8YI1Csl5Jt8DQtP56EiNM8Ubu4PIbd60SBGt4tM62iL1ropbroGJmXBOeticZvB4FmQU03WbroIVo4R59lxBFllp57s/s1600/P1000504.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYBvwk5pbjyn0cCw8OlmClx5byihwzebqP1NQL7Dejcz4wjhv8YI1Csl5Jt8DQtP56EiNM8Ubu4PIbd60SBGt4tM62iL1ropbroGJmXBOeticZvB4FmQU03WbroIVo4R59lxBFllp57s/s320/P1000504.JPG" width="240" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrkJm97PDJfkGDX1YUyq_IcnX7rwRDmG8_PMQyqsjDg55V4U_EjLs8jdh03py0HKKVMIOg_oZ8z59MF_vNAl5YNMdFKUijWa87YSzj8a4kRqexJzCdCy22wEoWs5sZnl32R3g09pP74KM/s1600/P1000513.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrkJm97PDJfkGDX1YUyq_IcnX7rwRDmG8_PMQyqsjDg55V4U_EjLs8jdh03py0HKKVMIOg_oZ8z59MF_vNAl5YNMdFKUijWa87YSzj8a4kRqexJzCdCy22wEoWs5sZnl32R3g09pP74KM/s320/P1000513.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZOJd0gbKU9WQE81T3DAq3-2HjA7yJpFggvV0myiNOHKypPkdOezssOAnePfnyqn_X8JbXGyWyDkQukaiNW5XaZv1p2e1ObcJAgzn06yNRX5c85vGn7fwKXpVUioKSdOctxfLY6c305I/s1600/P1000517.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZOJd0gbKU9WQE81T3DAq3-2HjA7yJpFggvV0myiNOHKypPkdOezssOAnePfnyqn_X8JbXGyWyDkQukaiNW5XaZv1p2e1ObcJAgzn06yNRX5c85vGn7fwKXpVUioKSdOctxfLY6c305I/s320/P1000517.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jkpziUFe-lTyWFKea5oiKrDBff481mvAJTr0RV39LiUhSKZqvA19Jjmw9Q-Q3uVl6fHWLrzV5Pq0XfQqmkF9f6BJPTc4C5OSP46uNX4t2vJvR0ML3j070-MjgSLYjpDcZZ-an4UyuGk/s1600/P1000518.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jkpziUFe-lTyWFKea5oiKrDBff481mvAJTr0RV39LiUhSKZqvA19Jjmw9Q-Q3uVl6fHWLrzV5Pq0XfQqmkF9f6BJPTc4C5OSP46uNX4t2vJvR0ML3j070-MjgSLYjpDcZZ-an4UyuGk/s320/P1000518.JPG" width="240" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggeVvU-X9QfZpq791EEpaGzNd6oUQ2TEXyQ6pjKS0uv0UKT8Tzh9sFK_4mAfxmjfaLSagVQNu57Z3HTU-RD0GgubjEe-7KGOpQRkg0y5rqIBkQIJY7cWBUtnNJutoLg_5XGcA5m-hzPtc/s1600/P1000519.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggeVvU-X9QfZpq791EEpaGzNd6oUQ2TEXyQ6pjKS0uv0UKT8Tzh9sFK_4mAfxmjfaLSagVQNu57Z3HTU-RD0GgubjEe-7KGOpQRkg0y5rqIBkQIJY7cWBUtnNJutoLg_5XGcA5m-hzPtc/s320/P1000519.JPG" width="240" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiEcGQHDXOiLSW-S-zQsdD30AI3NaY9TUiP_45SzlU3bhOKBDBsE1GX2vvGE4Ofc1X64bnDPz6vtIF1S116rpLN0m1lC3lY117DddWG1meMZVFA98EZ9M0eNSq_tyiaOFlw9xTbYuc8l0/s1600/P1000520.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiEcGQHDXOiLSW-S-zQsdD30AI3NaY9TUiP_45SzlU3bhOKBDBsE1GX2vvGE4Ofc1X64bnDPz6vtIF1S116rpLN0m1lC3lY117DddWG1meMZVFA98EZ9M0eNSq_tyiaOFlw9xTbYuc8l0/s320/P1000520.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP-ylqOpv3QLzgrpv9f9D5lTARjJiktOWRaVDR1s1-S_b3IYXAOdAqQKbYClKKaFsWXA6VU9w8quoFQGmxC5RoddQ_jAXjkr3tlnNCAdbg15zuNM4nH___C_a_ABhaxfqc1Hp7wyseywc/s1600/P1000521.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP-ylqOpv3QLzgrpv9f9D5lTARjJiktOWRaVDR1s1-S_b3IYXAOdAqQKbYClKKaFsWXA6VU9w8quoFQGmxC5RoddQ_jAXjkr3tlnNCAdbg15zuNM4nH___C_a_ABhaxfqc1Hp7wyseywc/s320/P1000521.JPG" width="320" /></a></div><br />
<br />
<div style="clear: both;"><br />
But Graeme is watching over me so I don't need to worry. Can I go longer? No I don't think so. "Come on, 10 more seconds Marco" shouts Graeme. But I am further back on the treadmill again. My legs are solid and turning to jelly, I cant see properly, my running form is all over the place and I feel like I am about to collapse but just then Graeme stops the test. Its over and I am relieved but I recover quickly from it. Could I have done better? Not sure. It is hard work but the information you gain from it is invaluable for training and racing.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgADu5F1TGyKacRzRaRenMPmtDPEeviUGruwunAl7PPQSR8-7u1z-Mur4jx_BzumqiRAnrvNgayMbpADcqrAAPnOFeQlkhi3xPnZngi8TU9QWXSp-CPrdH4oesOz6lI4Tp2mRQSOipRFzA/s1600/P1000523.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgADu5F1TGyKacRzRaRenMPmtDPEeviUGruwunAl7PPQSR8-7u1z-Mur4jx_BzumqiRAnrvNgayMbpADcqrAAPnOFeQlkhi3xPnZngi8TU9QWXSp-CPrdH4oesOz6lI4Tp2mRQSOipRFzA/s320/P1000523.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMHRa5kCF99ATTaE1pazMEtphz98C4BNoIcFZam-KHJ7gQFfwtAuJ2IX0lekxxyOh6dRioscvNQhMJSLg7S8VFGIOm4Aw4sBsepPSqz4k7YW4qOtKCAUwPPDY32aPaRl7azzR4vfwi-lI/s1600/P1000522.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMHRa5kCF99ATTaE1pazMEtphz98C4BNoIcFZam-KHJ7gQFfwtAuJ2IX0lekxxyOh6dRioscvNQhMJSLg7S8VFGIOm4Aw4sBsepPSqz4k7YW4qOtKCAUwPPDY32aPaRl7azzR4vfwi-lI/s320/P1000522.JPG" width="320" /></a></div><div style="clear: both;"><strong>Results</strong></div><div style="clear: both;">Graeme was able to tell me some of my results straight away and the rest of them in a report that I received a few days later.<br />
Below is some results this year compared to last year</div><div style="clear: both;"><strong>2010</strong><br />
HR at Lactate Threshold - 147<br />
HR at Lactate Turnpoint - 164<br />
V02 max - 49.5<br />
Max HR - 179bpm<br />
% Body Fat - 14.1<br />
Long Distance HR - 147bpm<br />
Recovery HR - 126 to 145bpm<br />
Steady State HR - 147 to 154bpm<br />
Tempo State HR - 155 to 164bpm<br />
Interval State HR - 165</div><div style="clear: both;"><br />
</div><div style="clear: both;"><strong>2011</strong><br />
HR at Lactate Threshold - 151<br />
HR at Lactate Turnpoint - 166<br />
V02 max - 54.6<br />
Max HR - 181bpm<br />
% Body Fat - 12.9<br />
Long Distance HR - 151bpm<br />
Recovery HR - 130 to 150bpm<br />
Steady State HR - 151 to 160bpm<br />
Tempo State HR - 161 to 166bpm<br />
Interval State HR - 167<br />
<br />
So I am very pleased that I have according to the test improved my fitness. But I could feel it before hand. I certainly think that the training I have done during the winter has helped but also how last year went and how much I learnt to listen to my body while not only training but racing as well.</div><div style="clear: both;">The information will be invaluable for this years training. Already I have done a long run and with my new HR zones I am able to push it longer and a faster pace but still feel very comfortable. I do think that having a good last years training plus a good winter training for 10k's has given me a fantastic base for Ultra training this year.</div><div style="clear: both;"></div><div style="clear: both;"></div><br class="final-break" style="clear: both;" />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com7tag:blogger.com,1999:blog-896844078079880075.post-84951650046280836892010-07-20T14:44:00.001+01:002010-07-20T14:44:35.232+01:00West Highland Way Race 2010<p style="clear: both"><strong>WEST HIGHLAND WAY RACE 2010</strong><br /><strong><em>5th position<br />18:47:34</em></strong></p><p style="clear: both">The last two years it has been easier to write a report on the race. Why do I find it easier to write when things have gone wrong I don't know. Maybe I like the pain and suffering, the heart ache at finishing but knowing I could do better. This year things did not go to plan but I pulled through and got a time I can finally be proud of. But I never felt the pain of previous years. Dare I say it was actually easy? A race of this distance is never easy but compared to previously when I could barely walk at 30 min miles, this was a walk in the park. Firstly though I must apologize for the time it has taken to write this blog and secondly there is a lot of disgusting toilet issues in it too. Sorry.</p><p style="clear: both"><strong>Milngavie 19th June 2010</strong><br /><em><strong>1am</strong></em></p><p style="clear: both">I really didn't feel nervous this year. Maybe I should. I didn't feel nervous last year and that all went tits up. So in reality I felt nervous at not feeling nervous. This year I had six months of fantastic training and two good races behind me. I was in a completely different last year - both physically and mentally.<br />Supporting me this year was ever present Rob, who has supported me in most of my ultras and has a great calming affect on everyone. New boy John - his first venture into support had been on the fling and I was finding that he was great addition. I liked his attention to detail in getting things right and from Beinglas onwards Athole. Another old timer in the support team. Always dependable and this year helped me really come through at a major part of the race. More on that later.<br />Anyway. I had the best team bar none. In this race you rely on these guys to pull you through and these guys excelled.</p><p style="clear: both">Back to the start and I was just sitting back in the car eating cashew nuts. In my own wee world. My mum and dad came to wish me luck and it was great to see them. They get worried about me doing stuff like this and I didn't make it any better when I started to tell them about the medical issues you can have. I told them about how it was bad to drink too much and my dad asked "Why?" to which I, quoting Dr Ellis the race doctor, said "Cause you will die.". I immediately regretted saying it and did wonder if they slept more than me that night or not.</p><p style="clear: both"><strong>Milngavie to Drymen</strong><br /><strong><em>12.14 miles<br />1 hour 51min 19s</em></strong></p><p style="clear: both"><br />Dario was everywhere tonight in spirit. I had only known him a short number of years but when he died it was devastating. Our last conversation together was at Ian Beatties BBQ a week after last years race. I was barely able to walk and standing was difficult too. Dario said that perhaps I wasn't suited to races over 50 miles. The WHW was perhaps a step too far. He wasn't the first person to say that. My support team had and also members at my running club. They were all right because performances up to that time showed that. I just wish it hadn't been the last conversation I had with Dario. He never said it in a bad way, people that knew him know that he didn't have a bad bone in his body. He said it like a father to a son sort of way. He was the wise one passing on knowledge to me.</p><p style="clear: both">After a minutes applause for Dario, Gilian (Dario's widow) started the race.</p><p style="clear: both">And so it had started and I just started walking. I let everyone run ahead and I walked up the stairs at the start. It's a long race and you don't win by setting records in the first 100 meters. <br />That was the first thing I learnt this year training. Take care of yourself and the race will take care of itself.<br />I then started to run with Debbie. I think that she was amazed that we were running together. I felt good and relaxed. I tried to pick my mum and dad out from the crowd. A dog was running all about under our feet and I was laughing. Only a WHW start would be so comical. A hundred odd lycra clad weirdos, running past young neds in a posh suburb of Glasgow, with loads of spectators cheering us on while a dog did it's upmost to trip us all up.</p><p style="clear: both">When I had ran in the Fling I really enjoyed the relaxed atmosphere as I left Milngavie. I was chatting and laughing and I enjoying myself. So in the WHW I really thought that because it was an even slower pace I would settle back and chat and laugh with everyone again. But this was not the case. The atmosphere was tense and you could have cut it with a knife. No one said a word. I came to the first hill and walked easily up it. Back running again and out of Mugdock park. Past Dumgoyach hill I glanced back at the centipede of head torch lights all the way up the hill. Still no one spoke.<br />I am running beside another runner. He is absolutely gasping for air running side by side with me. I glance over to see him sweating buckets. I just want to say to him "please slow down". I wonder what happened to that runner. I hope he finished okay.</p><p style="clear: both">Past the Beech Trees pub and I met my support team for the first time. A quick swap of bumbags with them and I was fully stocked up with supplies for the rest of the trip to Drymen. <br />Now and then the silence was broken by a cautious "thank you" as runners held open the gates for each other.</p><p style="clear: both">Then the silence was shattered. I caught up with Sharon Law. Debbie's best pal and first girl in last years race. Nickname - Gibbering Midget. Dressed in her trademark hot pants even although it was only 2am<br />Straight away she was discussing toilet issues and farting like a trooper. To be honest so was I. My stomach wasn't feeling too good and I could feel the energy drink sloshing about. A sort of glug glug feeling. Not to worry. It is expected when you are trying to eat at this time in the morning. </p><p style="clear: both"><strong>Drymen to Rowardennan</strong><br /><strong><em>15.03 miles<br />2 hours 37 mins 16s<br />4:28:45 total (27.18m)</em></strong></p><p style="clear: both">I met my support team again just before Drymen. It was just a check to make sure I was okay and apart from my dodgy stomach I was fantastic. The easy pace that I was going felt extremely good and I was relaxed and confident that the training I had done in the last six months would see me through. The Fling had given me the confidence that a slow start pays dividends in the end. <br />Through the Drymen checkpoint. I hate this checkpoint. You can't see anyone because it's dark and peoples torches shine in your face. I like to just get through this one as soon as possible and so I asked my support to meet me in the car park in the woods after Drymen. <br />So there I swap my my bumbag again for fresh supplies and continue on. <br />I don't feel as good as I did at the same section on the Fling though. My stomach is starting to dictate my running speed and I have to slow down when I feel my stomach going. Still I am going past people. People that have gone to fast at the beginning.<br />The sun is coming up now and it looks like it will be a lovely day. <br />I catch Donna Utakis on the way down Conic Hill. She speeds up when she sees me but I soon catch up again as we come into Balmaha. There is still a long way to go but I will see Donna again later.</p><p style="clear: both">Now I decide that I must stop and try to fix my stomach. At this point in the race 10 minutes fixing this will gain me so much extra time later on. I stop at Balmaha and notice a confused look from my support. So I go into the toilets at Balmaha.</p><p style="clear: both">I spend a long 8 minutes on the toilet. Not much to show for it though. I manage to pee down the back of my shorts and do a lot of farting. There is a bit of mucous but not much of anything else. (I am sorry for the descriptions)</p><p style="clear: both">My stomach does feel better though so off I go again. I pass George Cairns which means my pacing must be bang on and I haven't lost too much time. Walking up the hill from Balmaha I meet Stan Bland. I feel good and I have a laugh with him. By myself now and just me and my thoughts as I push on for Rowardennan. <br />I ran this section with John Kynaston recently and feel like I know every hill and every boulder. I am relaxed and feeling good. Everything is going to plan but every now and then I get a stomach issue. Slow down it goes away for a while and then comes back. Slow down again or walk and it goes away for a bit longer. Speed up and after a while it comes back again. I feel like I am on a tight rope and there is no way that I am gonna stay on that rope all day. </p><p style="clear: both">Into Rowardenan and I think about stopping again but the slow then fast running is working and keeping any accidents at bay and I decide against it. </p><p style="clear: both"><strong>Rowardennan to Beinglas<br /><em>13.98 miles<br />2 hours 45 mins 29s<br />7:14:03 total time (41.15m)</em></strong></p><p style="clear: both">My support team have Weetabix ready for me here. One of my plans this year is to try to keep my stomach working for as long as possible in the hope I will feel stronger later on. The weetabix goes down a treat as I walk through Rowardennan. <br />I see Thomas "The Crazy German". We have trained so much together this year. I wave over to him. Out of everyone I know that is running the race this year I want him to finish so much. Even if I struggled myself I would feel better knowing he had finished. He had had a few issues in the four weeks prior to the race with his shin but seemed to get better in the week before. I just hoped his shin would hold out. </p><p style="clear: both">I walk out of Rowardennan with my support team. They are making sure that everything is okay. Shoes, food, stomach. Stomach still dodgy but manageable. It should go away soon. </p><p style="clear: both">Thomas catches up and my support wave goodbye. It will be a long time before I see them again in Beinglas. Thomas and I walk out up the hill at Rowardennan but Thomas complains that my walking is the same speed as his running and so runs away up the hill faster than me. I think that he will only run a bit and then stop and I will catch him. But he doesn't. He just keeps running all the way into the distance and I wonder if I will see him again. I hoped he will be okay. </p><p style="clear: both">My quads are sore now. Why are my quads sore. They never hurt at all in the Fling so why after only 30 odd miles are they hurting now. I start thinking that the only things it can be is that stupid 3 week taper has de-trained me or perhaps the 1am start has made me tired. Maybe next year I will shorten my taper I think to myself. </p><p style="clear: both">Before long I am in Inversnaid and the Trossachs Mountain Rescue team are there with supplies and our drop bags. Also there is Thomas. Thomas? I didn't think I was gonna see him until much later. I run towards him happy that we can run the next section together. But he is not happy. In fact he looks broken and finished and I fear the worst. He looks at me and mumbles about his shin giving him grief. Compared to how I saw him as he left Rowardennan he is a shadow of himself as he limps out of Inversnaid. I finish getting my drop bag from the MR team and catch up with the crazy German. <br />I ask him if he needs help or painkillers. He tells me to go on. He is struggling to get down the small hills now and asks me to go ahead and let Silke know about his shin. I don't feel as bad leaving him now that I have a job to do but I know now that his race is finished and I feel awful for him. I fear that this will be the last time he will attempt the WHW and I selfishly fear that without a common goal in life we will lose contact. But I can't think like that now. I have a job to do and I must get help for my friend and let his wife Silke know he is in trouble. </p><p style="clear: both">But as Beinglas gets closer I can't get Thomas out of my head. It's just not fair. I so wanted him to finish this year and after his fling performance I thought it was a dead cert.</p><p style="clear: both">Then my stomach problems come back with a bang and instantly bring me back to my race. Okay I need to forget Thomas now and get back to me. </p><p style="clear: both">The day is really turning out to be a belter. There isn't a cloud in the sky but luckily I am still in the shade of the surrounding hills. </p><p style="clear: both">Just before Beinglas farm there is a hill at the top of the Loch. I always think of Dario here and my thoughts go back to him not being about this year. I turn round to look at the view down the loch to see Thomas flying along towards me looking great. Fantastic I think. Thomas is back. <br />As I come down the hill into Beinglas I see Rob and let him know about Thomas so that he can use the walkie talkies to let Silke know. I can hear everyones concerned voices as Rob let's them know so I shout that he looks a lot better now and not to worry. </p><p style="clear: both">At last Beinglas and I decide to change my shoes into my road shoes. Straight away I feel lighter and curse that I didn't start out with them.</p><p style="clear: both">B<strong>einglas to Auchtentyre Farm<br /><em>9.56 miles<br />2 hours 8 minutes 30s<br />9:27:11 total time (50.82m)</em></strong></p><p style="clear: both">I was out of Beinglas quite fast considering I had changed my shoes. But I walked the first bit as I refuelled. John walked beside me and it was good to talk to someone. The start time of the race makes it even harder on the body. When I was at Beinglas in the fling I felt fresh but this time the hours of no sleep was taking it's toll. Not even half way I thought. My quads feel trashed, my stomach issues are still continuing to be well an "issue" and I am so tired. Not physically. Mentally. <br />I leave John and continue up and down the hills towards Crianlarich. It is now that I take the decision that I must try to fix the stomach issues. I need to stop now or else I will get slower and slower until I have to walk the final 20 miles. I won't do that again and risk not running for 6 months. Sure a goblet is a great thing to have and want but in the end I have had 2 previous races where I have had to push right to the end and it has done me no good whatsoever. <br />I find a giant rock and crouch behind it. Nothing much came out. A lot of air again but really not enough to solve the issues. I tried to massage my stomach and try to force something out. Why was this happening? I had done everything right over the last 6 months. Trained properly, ate and drank properly. Why why WHY?<br />I crouched. 5 minutes, 6 minutes. Thomas and another guy went flying past. Thomas looked very strong. It was like his twin brother had taken over at Beinglas. He was a different man. Not wanting to attract attention to me and my bare bum I didn't shout over but inside I wished him well and doubted I would see him again. I felt broken. </p><p style="clear: both">I got going again but it did feel a bit stop and start. I was glad when I got to the A82 crossover as now I would have an excuse to walk. <br />I had to do something to light the spark again. So I started to listen to music. I cheered up a lot but still I wasn't going anywhere fast. I needed more and more breaks and I could see Thomas far in the distance getting further and further away. </p><p style="clear: both">Then a thud on my back. Well more of a pat but it startled me. It was George Cairns. He said something but it was drowned out by Pendulum on my iPod. I wasn't sure what he said and my reply must have been unintelligible, but I think I may have managed a half smile. He disappeared hot on the tail of the crazy German. Maybe I should drop out I thought. This was getting worse and I was finished. The first year I had to walk 12 miles, last year 20 odd miles. I really can't walk any more than that. I don't want to be the person that could do better. Not again. I would rather drop out. My support could go home and not waste any more time on this fruitless task and I could go and support Debbie. </p><p style="clear: both">NO I must get myself together. If George Cairns has only just passed me then I am still on for a good time I thought. If only I can get myself together. The stomach issues were now worse than ever. Every step I could feel it sloshing and gurgling. I was scared that wind would turn out to be something messier if I pushed it. <br />But I don't think that the stomach issues should be stopping me from running. Okay they won't help and will mean that I will need to go slower but they shouldn't stop me from running at all. Have I eaten enough? Have I drank enough? I had been eating and drinking very well up to Rowardennan but I had struggled drinking my energy drink from Rowardennan to Beinglas. <br />Okay it could be lack of energy as well as stomach problems I thought. <br />As I limped into Crianlarich and met my support I had decided I would stop here and sort this once and for all. </p><p style="clear: both">I must have looked a sorry state cause my team didn't look as cheery as they had been. I didn't want to let them down and although this looked bad and me stopping probably looked really bad from experience I knew I had to sort it now. Athole had joined the team now and I was embarrassed that he once again was seeing me broken. </p><p style="clear: both">Toilet roll in hand I was off to the bushes. This time though I had food and coke. In one end and out the other I was hoping. I was there 10 minutes and there was a lot of strange noises and more horrible mucus. Walkers came past but I didn't care. I ate jelly babies and drank coke. I could feel the energy seeping back to me. </p><p style="clear: both">The section towards the wigwams wasn't much better. My stomach was still gurgling and I was feeling sorry for myself. The highs at the start had vanished and now I must just hold on. More people past me and I didn't care. </p><p style="clear: both">I reached the wigwams and said to my team that I would have to try the toilet again. I had to wait for the toilet to become free and then spent a long time trying to force something out. Again air and mucous. I wanted to sleep. I wanted to just stay in the toilet. Now and then Athole would knock the door to ask if I was okay and awake me from my half asleep state. I just need 5 more minutes I would say. Nothing was working and I was getting ready for yet another demoralising walk to the end. </p><p style="clear: both">Suddenly a cheer awoke me from my daze. I shot out of the toilet to see Sharon gayly dance by smiling at everyone. I met John from my support and felt like crying as I remembered the mocking I got from Debbie when she reminded me that I was well and truly beaten by a girl last year. I whimpered to John. "I have really fucked this up. Sharon is gonna beat me by miles again." He answered cooly and calmly that there was a long way to go and I was still looking good. I didn't believe the looking good bit but he was right about the long way. </p><p style="clear: both"><strong>Auchtentyre to Bridge of Orchy<br /><em>9.73 miles<br />2 hours 5 minutes 43s<br />11:32:55 total time (60.55m)</em></strong></p><p style="clear: both">So I refueled up again and chased after Sharon. Before long I was catching her. I felt great. Then my stomach would strike again and I would slow down. "Fuck, Fuck, FUCK"<br />I just wanted to scream. I would slow down and she would put distance between us. Then I would catch up, then my stomach, then slow down, then she would put more distance again.<br />Then I really had to stop. Emergency touching cloth stuff. I found a bush and crouched, knowing that Sharon was getting away again. It was a relief as this time something came out. "whew at last" I thought. <br />I checked my bumbag for my emergency toilet roll. " damn". I had used it all up at Beinglas and hadn't restocked. <br />I looked about for leaves or moss or something but the only thing available was sunbaked arse stabbing grass. I used it and really worried that I was gonna have the chaffing from hell tomorrow. <br />So I started to run after Sharon again. God my bum is killing me already. I turned round to find that I was still trailing half the grass behind me as it stuck out of my shorts. <br />"This really isn't my day today" I thought. </p><p style="clear: both">I reached Tyndrum and was surprised to see Sharon still there. I walked straight through as my support team followed me and fed me. On the hill Sharon caught up and we walked together. It was good to have a chat with someone. She looked so fresh that I was amazed she had ran the same 53 miles I had. We ran together most of the way to Bridge of Orchy and chatted. It was good to take my mind away from the race and everything else that had bugged me today. It felt just like a training run.<br />By the time I reached Bridge of Orchy I was ahead of Sharon. I met my support team and walked with them for a bit. I real wanted to fuel up here in readiness for Rannoch Moor. <br />I was eating boiled potatoes when suddenly I felt very tired again. As I told my support team that I had to sit down I could see the more worried looks on their faces.</p><p style="clear: both"><strong>Bridge of Orchy to GlenCoe<br /><em>10.50 miles<br />2 hours 16 minutes 47s<br />13:49:45 total time (71.07m)</em></strong></p><p style="clear: both"><br />Then I saw Sharon galloping up the hill again and this made me move. <br />I walked up the hill half dazed and feeling very tired. I saw a saltire flag in the distance and immediately knew it must be Murdo. I cheered up as I approached him and tried to look happy at the prospect of all the miles left. I thought I was doing a really good job of looking happy as he gave me a jelly baby but later after the race Murdo told me that he thought I was completely finished. <br />Sharon again gleefully overtook me but I caught up again at Victoria Bridge although she kept a small distance between us this time. Perhaps she is bored of my chat. <br />As I started the climb into Rannoch Moor another chap catches up with me and we start talking. It was good to talk with someone on the hill but soon he is too fast for me and runs away. <br />Along the moor we pass walkers. Sharon is still ahead and she is running well were else I am run/walking. Paranoia sets in as I think the walkers are laughing at me chasing after a wee girl unable to catch her. Sharon looking fit while I am blowing up big time. </p><p style="clear: both">As we continue I just accept that this is what happens at nearly 70 miles and that I will never be able to have a really good race. </p><p style="clear: both">As I approach the Checkpoint at Glencoe I overtake Sharon again. To our teams it must look like we have ran the last few sections together but we haven't. There is a big difference between us though. Sharon is cheery and light on her feet but I am glum, heavy and want to sleep. Debbie's support are there too. It's the first time I have seen them and the thought is now that Debbie will also catch me too. I ask how she is doing and she is having a great run and they expect to see her in less than half an hour. I calculate that if she hasn't caught me by Kinlochleven it will be soon after. </p><p style="clear: both"><br /><strong>Glencoe to Kinlochleven<br /><em>10.55 miles<br />2 hours 11 minutes 48s<br />16:01:39 total time (81.60m)</em></strong></p><p style="clear: both"><br />My support team look even more worried. They pack me off before I want to go but they are doing their job admirably. That is what they need to do. Tell me to get going when everything in my body is telling me to stop. The mile odd down to Kinghouse feels like an eternity as I run down having left the checkpoint with Sharon. I am fading again though and let her go on. I immediately eat loads of Jelly babies, a gel and a caffeine shot. <br />Feeling the energy inside me I catch Sharon again and we run to the bottom of Devils staircase together. My legs feel goosed now so I ask my team for pain killers. <br />I am fatigued, my stomach is achy and I don't want to be here anymore. </p><p style="clear: both">Athole forces me to eat more and I guzzle down more jelly babies. I tell him that I never want to run this race again. Too much time has been spent training for the exact same outcome year in year out. I can't be bothered ever again training for this race. </p><p style="clear: both">The walk up the Devils Staircase is a nightmare and my legs are buckling beneath me. I can't believe that such an easy hill is killing me. I look back to see Sharon (behind me again) but catching up quickly. Not again I think. </p><p style="clear: both">Then at the top I see Donna Utakis away in the distance. The jelly babies kick in and I am away. I run all the way down to the bottom and then continue running up the next hill. I look around and Sharon is still not at the top yet. Maybe I could try to get to the top of the next hill before Sharon gets to the top of the staircase. I set myself the challenge and run. All the way. No stomach problems, no fatigue, no leg issues. <br />I run and run. As I go over the hill I look back and Sharon is no where to be seen. <br />Donna is in the distance still and I set my next challenge. Could I overtake her at the same place she overtook me 2 years before. <br />I run, nothing is stopping me. I feel light and bouncy on my feet. One minute Donna is a speck in the distance the next I overtake her exactly at the spot from 2 years previous. <br />What can my next challenge be? I want to make my support team proud and happy again. </p><p style="clear: both">I refuel. More jelly babies and a gel and then shoot off. Passed an American guy and someone else. I can't believe how easy this is now. How can I run like this when I was done in just an hour before. As I run I am already making plans for next years race. <br />Then I catch a glimpse of Thomas. The hill down to Kinlochleven has taken it's toll and he is badly limping. But I am happy for him. He has got this far and he will finish now even if it means he has to walk. We talk briefly but I am on too much of a high to stop for long and I push on. <br />I catch someone else and then as I enter Kinlochleven I see Rob in the distance. He is walking up the hill and is very surprised to see me. He fumbles for the Walkie-talkie and I can hear him having to tell John twice in disbelief. "Marco is having a storming section. He will be with you in 5 mins"</p><p style="clear: both">I am absolutely glowing with pride as I run into Kinlochleven, 30 minutes ahead of schedule for that section. This may work out after all for me I think. </p><p style="clear: both">I literally fly into the Community Centre as Neal Gibson meets me. I tell him that there is no way I will beat his 18:42 time. He answers back "i know". There is no way I could get to Fort William in two and a half hours. So I don't even think about it again. </p><p style="clear: both">It was great seeing Caroline, Neal and Silke at the Community Centre. The race doctor shouted something over to me but I never caught what it was and was scared to ask again. As I arrived there I saw the person one place in front of me suddenly stand up and tear away. I let him go. I will refuel again and then I will catch you soon enough I thought. I was feeling fantastic and very confident. </p><p style="clear: both"><strong>Kinlochleven to Fort William<br /><em>No data as watch battery ran out<br />18:47:34 total time (95m est)</em></strong></p><p style="clear: both">Running around the corner just before the hill out of Kinlochleven I met my support and made sure I ate a lot. More rocket fuel Jelly Babies and another Gel. I was guzzling the sugar down and I certainly was using it up too. <br />I galloped up the hill and caught the guy in front in no time. He looked like he was struggling but to be honest so did everyone apart from me. I am not trying to be big headed about this but I really did feel like I was flying here. It was as if everyone was going in slow motion. </p><p style="clear: both">The Larig Mor was a tremendous experience. I ran most of it. Dancing around the rocks and running all the way. Now and then I would walk and eat more Jelly Babies. No wonder Angela Mudge swears by these I thought. I couldn't believe the difference between now and the last 2 years. I couldn't believe that my body could run like this after 80 odd miles. </p><p style="clear: both">Into Lundavra and I change into my lighter tshirt. It is warm but there is also a strong head wind all the way. My support team are excited. I am so happy that they are now and I am at last doing this race in the manner that they deserve. <br />But they are excited for other reasons. John and Rob tell me I am in 6th position with Kate Jenkins just in front but struggling badly. <br />Another challenge I think and I refuel with the magic babies again. <br />A steady climb and my legs feel as fresh as the start. </p><p style="clear: both">At the top I catch sight of a figure in the distance. That must be Kate I think and it spurs me on again. Running like there is no tomorrow. She looks back, sees me and also picks up the pace. Kate is a fabulous runner but can also be pretty scary. I had overtaken her before 2 years ago and I remember asking her if she was okay in which her reply would have made a soldier blush. And so with some in-trepidation I caught Kate and honestly she couldn't have been nicer. <br />She said that she couldn't believe how well I was running but she also asked where the second placed female was. (Kate was in first). I told her that Donna Utakis was at least an hour behind. Kate relaxed a bit and seemed to go down a gear now and I ran on. I felt bad for thinking that she might be in a bad mood as she was so pleasant. </p><p style="clear: both">I ran on through the wood and out at the top of the hill to the most marvellous sight. Ben Nevis and in the distance Fort William. I looked at my watch to check what time I was on. It was the first time I had looked at it since Kinlochleven and it was as dead as a dodo. So much for the 20 hour battery life that the Garmin 310xt is meant to have. I was sure that I was well under the 20 hour mark but by how much. I wasn't sure and by now time was a blur. </p><p style="clear: both">I decided to take it a bit easier now and keep some energy for the last straight and have, for once a strong finish. I started to look at the scenery and enjoy myself. I was nearly in tears as I knew I had at last done the race proud with the thought that Dario had helped me from up above. </p><p style="clear: both">Just then I heard what sounded like a bear behind me. I looked round still with tears in my eyes and so could hardly make out what it was. <br />"Donna" i spurted out as I thought it was Donna Utakis. Immediately I thought of the rubbish information I had given Kate. Oh no she was so nice to me. She won't be that nice next time she sees me. <br />But it wasn't Donna it was Thomas. In utter disbelieve I called out "Thomas". Believe me when I tell you that he was that broken at Kinlochleven that I thought it would be hours before I would have seen him again. </p><p style="clear: both">But Thomas didn't answer me. He was completely focused. A man on a mission. So I turned round and ran as fast as my legs could go. Immediately I regretted my decision. Should I slow down and we can run in together I thought. I wanted too but what happens if Thomas doesn't and I have surrendered my lead to him. </p><p style="clear: both">As I ran down towards the brave heart car park so many feelings went through my head. I wanted to run with Thomas so much but I also wanted to finish in 5th. But he is my friend and we have trained all year together. I should wait for him.<br />I changed my mind so many times. I was scared to look back incase Thomas saw it and thought I was weakening. I didn't know where he was or what he was doing. <br />In my mind I just saw his face totally committed. </p><p style="clear: both">I made my decision and pushed on. I had heard before about ultra races that ended up sprints on the last mile and here it was happening to me. God I really didn't want to have to do this with anyone let alone Thomas. </p><p style="clear: both">My legs were screaming any moment I feared something would twang. But I had to give it my all. Into Braveheart carpark and my support were there with my Garscube vest. <br />"No time" I shouted "Thomas is right behind me". I threw my bumbag at John (and felt really bad for doing so) and then ran on. </p><p style="clear: both">Moving from the downhill to the flat nearly killed me. The effort was multiplied but I had to go on. My support drove past me. I was praying that they would say that Thomas was no-where to be seen but instead they shouted "Thomas is 10 seconds behind you"<br />I wanted to look. I couldn't believe that he could have kept up with the pace I was doing down the hill. Was my team lying to get me to go faster? I didn't know but I couldn't look. I couldn't give Thomas the advantage of seeing me look. <br />My legs complained every stride I took. "where is the effin 30 signs" I cursed. <br />I wasn't sure I could keep up this speed for much longer but I had to try. <br />Then there it was. The 30mph signs. Like an oasis in a desert. Nearly there. So close. <br />I ran at full speed along the road, straight over the middle of the roundabout. I didn't care anymore. I just kept my fingers crossed that the cars would slow down and avoid me. </p><p style="clear: both">Then I saw the leisure centre and the glorious finish line. I thought that Thomas might appear at anytime and beat me to it. To be honest if anyone was ever to beat me I would always want it to be Thomas. But after the effort I had just put in I didn't want it to be for nothing. <br />Into the car park and there was a huge cheer. Up to the door and I was finished. <br />I was beyond happy. It had been hard work but I had finished it under 20 hours. Actually well under I finished in 18:47:34 and in 5th place. At last a result that I could be proud of. </p><p style="clear: both">Thomas finished 2 minutes later. I was even happier that finally he had the race he deserved but I felt guilty that we hadn't come in together.</p><p style="clear: both">Richie was there waiting having finished first and proved to be a very popular winner. Over 2 hours quicker than me. Amazing.</p><p style="clear: both">Debbie took what must be the best improved time of the year. 10 hours off her PB to finish in a marvelous 20:58:36. The gibbering midget finished in 20:12:29. John Kynaston struggled this year a bit but dug deep and finished in 22:15:02.<br />This was just some of the amazing performances that people had.</p><p style="clear: both">So, it took me longer to finish the blog than the race. But here I am at the end of it. I just want to say thank you so much to my support team. Rob, John and Athole. They were absolutely fantastic. I would also like to thank Mark for all his training help. Helping me to make a plan, coaching me and making sure I RELAX. Also Graeme for helping me with my zones, nutrition and the odd email or 10. I would like to also thank the organisers of the race for all the fantastic work they did and making Dario very proud I am sure. <br />So many people helped me and listened to me chat on and on about this race. Thank you to you all.</p><p style="clear: both">So to next year........</p><p style="clear: both"><br /><br /><br /><br /> <br /><br /></p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com15tag:blogger.com,1999:blog-896844078079880075.post-22803013113347910112010-06-01T22:13:00.000+01:002010-06-01T22:14:00.883+01:00Glass SlippersSo at last it is now the last part of my training before the race. The dreaded taper. Well actually I have been looking forward to the taper. There are many theories about why we should and shouldn't taper but really who cares.<br />I am just looking forward to all the spare time I now have as I don't have to run 30 miles and instead can have long lies in my bed. So Debbie would have me doing DIY but I decided to put the spare time to even better use. <br />I decided to take a page out of Billy the Shoes book and make my own shoes.<br /><a href="http://billy-the-shoe.blogspot.com/" target="_blank">Billy the Shoes Blog</a><br /><div><br />And so I started with the soles.<br /></div><div><br /><br /></div><p style="clear: both"><a href="http://lh4.ggpht.com/_LfqQXrAf4U0/TAV35l54D9I/AAAAAAAAApI/6hOWfosn2pI/s800/ShoeBlog1.jpg" class="image-link"><img class="linked-to-original" src="http://lh3.ggpht.com/_LfqQXrAf4U0/TAV32vqfHFI/AAAAAAAAApE/1TMBI6m4G0U/s800/ShoeBlog1-thumb.jpg" height="380" width="380" style=" text-align: center; display: block; margin: 0 auto 10px;" /></a>...But then I got really bored. Making shoes is not my thing. Sorry Billy. I can't make Pimped-up Primark Plimsoles.</p><p style="clear: both">So it was back onto the world wide web thing and the Nike Web site.</p><p style="clear: both">Nike have a service where you can design your own shoes. It is called NikeID</p><p style="clear: both"><a href="http://store.nike.com/index.jsp?country=GB&lang_locale=en_GB&sitesrc=gblp_IDNS#l=shop,nikeid" target="_blank">NikeID</a></p><p style="clear: both">And so 3 weeks later and UPS delivered a box from China. My carbon footprint though is massive.... Check where the box went on its way here..</p><p style="clear: both"><a href="http://lh5.ggpht.com/_LfqQXrAf4U0/TAV37BKP59I/AAAAAAAAApU/izpVmud5vgA/s800/UPSPackRoute.jpg" class="image-link"><img class="linked-to-original" src="http://lh5.ggpht.com/_LfqQXrAf4U0/TAV36bTWGqI/AAAAAAAAApQ/ZNEmWhLu5yc/s800/UPSPackRoute-thumb.jpg" height="318" width="379" style=" text-align: center; display: block; margin: 0 auto 10px;" /></a><br />So excitedly I rushed home today to find a pretty cool box waiting for me to open.</p><p style="clear: both"><a href="http://lh3.ggpht.com/_LfqQXrAf4U0/TAV4Ad-gR6I/AAAAAAAAApc/7dlh-MkCChg/s800/IMG_3422.jpg" class="image-link"><img class="linked-to-original" src="http://lh6.ggpht.com/_LfqQXrAf4U0/TAV37s2KNpI/AAAAAAAAApY/x5vR2vSwZOg/s800/IMG_3422-thumb.jpg" height="254" width="380" style=" text-align: center; display: block; margin: 0 auto 10px;" /></a>Check these things out....</p><p style="clear: both"><a href="http://lh4.ggpht.com/_LfqQXrAf4U0/TAV4FbA9nWI/AAAAAAAAApo/wfKLvVv4U34/s800/ShoeBlog2.jpg" class="image-link"><img class="linked-to-original" src="http://lh3.ggpht.com/_LfqQXrAf4U0/TAV4BYF8IeI/AAAAAAAAApg/ILWTmNlPiiQ/s800/ShoeBlog2-thumb.jpg" height="506" width="380" style=" text-align: center; display: block; margin: 0 auto 10px;" /></a>They are based on Nike Pegasus Trail. You can customise just about anything on them. The colours, whether you have Gore-Tex or not, what type of grip, what level of cushioning and of course the writing on the front.</p><p style="clear: both">So I will have a couple of test runs in them although being based on my normal training road shoe I shouldn't have too many problems with them.</p><p style="clear: both"></p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com6tag:blogger.com,1999:blog-896844078079880075.post-67823524453081298792010-04-28T17:29:00.001+01:002010-04-28T17:29:55.053+01:00Flinging out my Ultra Ghosts<p style="clear: both">I remembered it well. It was a cold February morning and Thomas the Crazy German and I had met at 6am to run on the Kilpatrick Hills. The idea was to get a 20 miler in before Silke's Birthday party at 11am that day. It was cold and dark and Thomas was telling me he didn't do morning runs. To cheer us up I started to imagine winning a WHW race and so I said to the Crazy German. " Just imagine us on the podium. I am first and you are second." As we climbed the hills we laughed. I am sure we both were thinking to ourselves "Yeah right. As if that ever could happen"</p><p style="clear: both"><strong>Highland Fling Race 24th April 2010</strong></p><p style="clear: both"><a href="http://www.highlandflingrace.org/" title="Results" target="_blank">Results</a><br style="text-decoration: underline;" /><a href="http://connect.garmin.com/dashboard?cid=453335" title="Garmin Log" target="_blank">Garmin Connect Running Log</a></p><p style="clear: both">I wasn't too serious about running the Fling. The plan has all been about the WHW race in June and so I didn't schedule in a proper taper. The weekend before the race I ran 26 miles on the hills and then 12 steady on the Sunday. Then 2 speed sessions before my body started to complain and I took the Thursday off. On Friday I felt fine so did an easy 5 miler and some strides. My plan was just to get through the Fling and be able to walk the next day. Unlike the year before when I couldn't straighten my legs on the Sunday.</p><p style="clear: both">I felt a bit bad when I was telling my support team, John and Rob that I wasn't too serious and this was all about testing things for the WHW. I hope that they didn't mind giving up their Saturday to test things and not properly race.</p><p style="clear: both">We arrived in Milngavie with plenty of time to register. I was annoyed because I was getting nervous. It's just a training run. Stop worrying, I told myself. I walked up to registration, got my chip and walked back to the car and sat down. I wasn't even that bothered if I missed the start. "I'll just start at the back anyway" I thought.</p><p style="clear: both">John was on the phone to John McLaughlin's support team. I could hear him saying "I bet you a pint of beer that my Garscube runner beats your Springburn runner" <br />"Oh God John, no" I thought. I will never beat John McL today.</p><p style="clear: both">Off to the start and I had to forget the starting at the back. There was pacing signs up so I just went into the middle and stood there. I spoke to Drama Queen for a bit and then we were off.</p><p style="clear: both">So off I jogged on. I could see the leaders tearing off into the distance and this year it wasn't me. I didn't even feel the need to. I had a pace set out for the first leg to Drymen. 1:38 was the time I wanted. Last year I did 1:27. </p><p style="clear: both">There are people this year that I owe a lot of time and effort to. Mark Johnston has been a major help getting a schedule and training plan together. Teaching me how to relax and pace myself. Graeme from Hampden has helped get training HR zones sorted. I knew that if I screw up this and the WHW again that I wouldn't only be letting myself down but also these guys and the others that have helped and put up with my constant ramblings about the WHW and training. Yes, my poor wife being the one that has to put up with it the most.</p><p style="clear: both">And so on I jogged. I walked up the first hill. I talked to Dave Waterman. I ran with Gavin who kept saying that he was slowing me down. Not true Gavin you were going too quick for me at that point. I said hello to Brian who asked why I was so far back. You see if you don't know me then you won't know that I am well known for going away too quickly and blowing up. Only to limp broken to the end.</p><p style="clear: both">Beech Trees already. I just kept to my 8 minute mile pace and walked the hills. I felt a bit of a fraud. Here I was in a race yet I was just taking my time and dare I say enjoying it. Never had that feeling before. My stomach was sore though. Maybe I was eating too much.</p><p style="clear: both">I met my support. No rush getting changed and fuelling up. I get overtaken by someone. I don't care. I am relaxed.</p><p style="clear: both">Onto Drymen now. Walk the hills, enjoy the view, talk to people. The field is more spread out and so I do something I have never done before. I listen to music. Why not. Scott Bradley does it and I remember the WHW briefing in January when Scott said "If you don't enjoy it, you are going too fast" That will be my mantra today.</p><p style="clear: both">Drymen. Bang on time. I feel a bit lethargic but also I don't feel like I have ran at all. I see Caroline and Murdo. They cheer me through and I feel a bit embarrassed. My support team tell me I am the 17th senior through the checkpoint and it is then I start to have doubts. Perhaps I took this relaxing a bit too far. What happens if I still get slower later and end up hours over my PB. "No Marco, stick to your plan."</p><p style="clear: both">As if by magic I start to pass people as we head towards Conic. I am not running any faster. I continue to walk the hills. But something funny is happening. I am walking at the same pace up the hills as people are running. I think that all the training that I do where I walk hills is paying off. I am still not racing just keeping one foot going in front of the other.</p><p style="clear: both">I overtake another couple of guys at the top of Conic. They get competitive and tear past me on the way down. I let them go. No use racing at this point. One of them falls but he is okay and continues on.</p><p style="clear: both">I start to pass 7 am starters. One of them has pulled something and I ask if he is okay. He has pulled a muscle but is nearly at Balmaha where he can get help. So off I go.</p><p style="clear: both">I end up in Balmaha in 1hour 2 mins from Drymen. This isn't actually a bad time. But still I felt good.</p><p style="clear: both">Off I head towards Rowardennan. Although I am running slower I seem to be getting to places faster. Not faster time wise but faster in my head. I must be enjoying this. I overtake more people. Its as if people are running in slow motion. I am used to people passing me by now but nobody does and I continue on. Salochy bay already?? My support team are there and it is getting warm now. "Just give me some water" I ask.<br />They tell me that I am in 5th or 6th position. I start to think that there must be a mistake. I haven't started to race yet.<br />I catch up with Ian Beattie and I shout something about poo to him. But I see that he is not having a good time at the moment. I go past and hope that he feels better soon.</p><p style="clear: both">At Rowardennan I meet loads of people. I have been in my own bubble with my music for miles now and the noise confused me. People shouting "Well done" and "Come on Marco". I didn't know where to look and just wanted away. Everyone was wanting my number for some reason but I couldn't remember it.<br />It dawned on me that they wanted to find my drop bag. "I have a support team" I murmured.<br />John and Rob handed me my rucksack. It would be a long time before I met them again. My race head surfaced. I wanted a quick turnaround here as I knew most runners would be refuelling and getting ready for the long way ahead. I tried to be as quick as possible.<br />I was still bang on my splits. </p><p style="clear: both"><em>Rowardennan<br />27 miles <br />3 hrs 53 minutes</em></p><p style="clear: both">I left Rowardennan with Keith. I love his accent and he kept saying "Your doing well mate". I was shaking my head. I am just having a training run.</p><p style="clear: both">I went on and turned a corner. There was a runner in a red top. It was Kenny Valentine. A very good runner and someone I didn't expect to see today. Within moments I was right behind him and I actually think that I gave him a fright. I went past but expected to see him later again. The first thoughts came to me that maybe I was doing well.</p><p style="clear: both">There are big long hills after Rowardennan and again I walked them. I fully expected Kenny to appear and run past me but he didn't. I walked every hill again keeping up with people running the hills. Then overtaking them on the flat or downhills. Richie once said that when it is easy push when it isn't take it easy. I was flying downhills without trying. My legs were strong. I couldn't believe that I had done 30 miles already.</p><p style="clear: both">I passed Graeme Reid and he said I was in the top 4. Really? It still wasn't registering. </p><p style="clear: both">I wonder where everyone else is? Was Debbie doing well? Where was Sharon and the Crazy German? John K? Andy Birnie? John McL? What about Silke on her first ultra? I was sure we had worked out that I would meet her at Rowardennan. She must be having a brilliant run as I hadn't seen her yet.</p><p style="clear: both">I looked up and saw the powerstation across the Loch. It is one of the landmarks I look out for to let me know when I am nearly at Inversnaid. "Wow. Nearly there already" </p><p style="clear: both">I just ran straight through Inversnaid. Runners seemed to be sitting about stretching or pouring water over themselves. "Bah, you are wasting time" I thought. Then I remembered the state I was in when I did the WHW last year at this point. </p><p style="clear: both">Between Inversnaid and Beinglas a large section of the way is hard to run on. For the first time I started to struggle with the extra effort required to go over all the boulders. It is expected though. Whether you are training or racing this distance you will have low points and high points. A packet of Jelly Babies later and I was away again.<br />Every 30 minutes I was eating something. An alarm on my watch would keep reminding me but as it got warmer it got harder to eat. I also wasn't drinking enough and this would affect me later on.</p><p style="clear: both">I passed Rachel and Karen from Garscube. Both doing their first ultras and looking like they were just going out for a wee jog.</p><p style="clear: both">Still I was amazed at the speed I was now going between checkpoints. Before I knew it I was at Beinglas in 6hrs 16min 14 seconds. Last year I had got here in 6 hours 16min 44 seconds. My whole aim for today was to get to Beinglas in the exact same time as last year but still be able to run. How was that for pacing? I had run 40 odd miles and was only 30 seconds out from my plan.</p><p style="clear: both">In my head I calculated that the remaining 12 miles would take 2 hours. If I could run it. This year I could run it. A PB was on.</p><p style="clear: both">Everyone was getting very excited. My support team especially. I tried to keep focused. "Marco, you are having a blinder" "Your only 2 minutes from Thomas" "Your in 3rd position" and then the bombshell.... "Richie has dropped out". I sank. We are all meant to be competitive but the difference with ultra running is that we are all members of a close community. We text each other, we train together, we go to each others houses for dinner. In short we look after each other and we don't want to see anyone get injured or drop out.<br />I hoped that he was okay and wasn't injured. Maybe he is just fatigued and it isn't his day.</p><p style="clear: both">Where the heck is Silke?</p><p style="clear: both">I ran up most of the hill out of Beinglas. Last year I was nearly sick on this hill. I stopped listening to music and started talking to people again. The sun was shining I was RUNNING!!! What a beautiful day.</p><p style="clear: both">Then I saw a Bella top in the distance. It was Andy Birnie and he was going through a bad patch. Still he was on a good time for his first ultra. I asked if he needed anything but he had some guys running beside him. He looked sore and uncomfortable but I knew he would finish. I just hoped that he would give it another go in the future.</p><p style="clear: both">I passed more people. Everyone of them telling me that I was in for a podium finish. Still I didn't believe them. To be honest I didn't much care. I had my plan and I was sticking to it.</p><p style="clear: both">Past the Beinglas farm and hundreds of cows and my support met me at the Crianlarich junction. I felt great. They were calling my name and I was still RUNNING. I needed water though and food was getting hard to swallow. I was a getting dehydrated and too warm. </p><p style="clear: both">Through the woods, up and down the hills. I hate this bit and although it felt faster today I could feel it sapping my strength. The lack of food in the last 12 miles was taking it's affect and I could feel my body slowing. But still I was catching people. I saw John Kennedy in the distance and caught up with him.<br />If John Kennedy was about I didn't think that John McLaughlin from Springburn would be far in front. Maybe I will win that pint for John after all.</p><p style="clear: both">Passing John Kennedy must have spurred him on as he stayed with me until the end. In fact he pushed me on as I now felt like walking more and more due to running low on energy and not being able to eat anymore.</p><p style="clear: both">My support were at the A82 cross over. "Debbie finished in 9:40" they shouted. I was so pleased. That was a fantastic time and must be high up in the female finishers.<br /><br />At the wigwams I dumped my bumbag. It's no use to me if I can't eat anymore. I pushed on. John was shouting me, giving me encouragement and I tried to run faster. <br />Still I wasn't racing. I didn't care that Thomas was in front. If anyone beat me then I would always be chuffed that it was the Crazy German.<br />I ran, walked along this last section. Annoyed that this was my worst section just at the finish. Wishing that I had eaten just a bit more and been able to run that last 3 miles stronger.</p><p style="clear: both">Into the woods at Tyndrum I decided to walk a small section. Regain my energy for a running finish. But Rob was out and shouting "Come on Marco!"</p><p style="clear: both">I started to run and it was easy. I ran through the river and past the piper.<br />Running staring at the ground through the finish. The fabulous finish with flags. I looked up. There was loads of people looking at me. Debbie was there too. We hugged each other and Murdo shouted she was top 3 female. Fantastic I thought. That was great news. What about me? Murdo was away before I could ask.</p><p style="clear: both">Thomas was there. He was 2nd. What was your time? Was I close? No way, the Crazy German got 8:09, a fabulous time. My time was 8:22. A 30 minute PB and I felt brilliant.<br />Later on I found out I was 3rd fastest too. </p><p style="clear: both">So Thomas in 2nd, me in 3rd, Lucy 1st female, Sharon 2nd and Debbie 3rd there was a lot of people I knew on the podium. Jez Bragg was there to present the prizes too which was great.</p><p style="clear: both">Garscube even won the Female team prize.</p><p style="clear: both">Where the heck is Silke though? Well transpires I did pass Silke at Rowardennan but she was having a comfort break. During the race I had gone from Where is Silke? to Silke is doing very well to Silke is having a fantastic run to Silke must be winning to Silke went off to fast to Silke must have dropped out. In the end she finished just before the awards to see Thomas pick up his trophy.</p><p style="clear: both"><strong>Lessons Learnt</strong><br /><br />While in the pub my support team told me a story that while waiting for me at Beinglas someone asked who they were supporting. They said Marco and the person replied "Bah he will blow up" <br />Anyone that knows me will know that was how I raced. But it was different this time and the D33 earlier this month and both times I ran better than ever before. It is good to hear people say that I paced it well etc and I hope I have banished those ghosts for good. But the West Highland Way is a race not a training run. Will I be able to hold back or will the person at Beinglas be correct in the long run. A good debate to have while John sipped his free pint.</p><p style="clear: both">There was also a lot of debate before this race about pacing. On one side we had people saying go fast at the start and on the other people saying go slow.<br />Both ways work for certain people but I think that the slow start works for a lot more people than the fast start.<br />To me personally the fast start is too risky. I have now ran in seven ultras 4 of them fast starts and 3 of them slow starts. 2 out of the 3 slow starts I have placed high up but more importantly recovered quickly from it. Out of the 4 fast starts I placed high in one of them but in the long run I failed to recover well and so took far too long to train for the next one. <br />I am sure this debate will continue on for a long time</p><p style="clear: both">Something though that isn't so clear cut is should we taper for an ultra. I the Thursday before the Fling off running. It was my first day off since the day after the D33. On Friday I was out running and doing Strides. I have tried the long taper and I find that I feel like I am de-training. Certainly for the WHW I will have a bit more rest and won't be doing 38 miles the week before but for races of 50 miles and less I am not sure. Would I have been faster if I tapered for this or would I have been slower. I will never know.</p><p style="clear: both">I need to have emergency food that I can eat when I can't eat anymore. Maybe bananas might be better. Something to try in training.</p><p style="clear: both">Anyway this blog is too long. Sorry about that. I just want to say thank you to Rob and John. Fantastic support. To Murdo, Ellen and all the Fling marshals for making this one of the best races ever and of course all the guys that have congratulated me.<br />Now time to come down from cloud 9 and back to WHW training. :-)</p><p style="clear: both"><a href="http://lh4.ggpht.com/_LfqQXrAf4U0/S9hid45AKKI/AAAAAAAAAow/JITGNMpUboM/s800/IMG_6230-full.jpg" class="image-link"><img class="linked-to-original" src="http://lh4.ggpht.com/_LfqQXrAf4U0/S9hidb3CZFI/AAAAAAAAAos/2v92psiHGkY/s800/IMG_6230-thumb1.jpg" height="241" align="left" width="380" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a></p><p style="clear: both"><a href="http://lh3.ggpht.com/_LfqQXrAf4U0/S9hifKLWbJI/AAAAAAAAAo4/ds-MoX84bYA/s800/IMG_6228.jpg" class="image-link"><img class="linked-to-original" src="http://lh3.ggpht.com/_LfqQXrAf4U0/S9hieiE4QQI/AAAAAAAAAo0/vlZHv5vEVmo/s800/IMG_6228-thumb.jpg" height="285" align="left" width="380" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a></p><p style="clear: both"><a href="http://lh6.ggpht.com/_LfqQXrAf4U0/S9higKaZfoI/AAAAAAAAApA/os5Hsz3UqHk/s800/IMG_6231-full.jpg" class="image-link"><img class="linked-to-original" src="http://lh4.ggpht.com/_LfqQXrAf4U0/S9hif4o8_VI/AAAAAAAAAo8/q6ve-vUSJos/s800/IMG_6231-thumb.jpg" height="285" align="left" width="249" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a></p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com13tag:blogger.com,1999:blog-896844078079880075.post-17718969299521162592010-01-04T14:06:00.001+00:002010-01-04T14:06:44.803+00:00Jack Shirley Memorial Handicap and 2009<p style="clear: both">The Jack Shirley Handicap race is held every year at around about Hogmany. It is in memorial of Jack who was killed in 1995 in a cycling accident and remembered fondly by Jon and Jude Austin who organise the race.<br />I had won the fastest time last year but I wasn't the fastest as Stephen Mulrine was but also happened to be first and so couldn't win both prizes. Not expecting the race to be ran today I did a 10 mile run yesterday and so when I arrived at just after 11 I was surprised to see a crowd had gathered already.</p><p style="clear: both">I was second last to start this year with Mulrine being the scratch runner. This year the race would be run backwards (not the runners but the course). This meant that the race would have a tough steep hill in the first mile. With no warm up and the freezing conditions I decided to take the first mile very easy and hopefully push the last section. A gradual descent past the Rangers Training ground and back to the start.</p><p style="clear: both">The first mile went well and the icy underfoot wasn't too bad. I had to run most of it on the road though so there was a lot of traffic dodging. As I came down from the first hill there is a stream to cross. This was very icy so I had to walk over it. At this point I could hear Stephen catching up with me. Damn, I had taken it to easy at the beginning. Back up another hill and again I took it easy. No point killing myself up these hills. The flat is coming and I want to be fresh for that. More sections of snow and ice and I nearly fell. Onto a flatter section and I could see that Stephen was at least 20 seconds behind me. Good he hasn't caught me up anymore and I still feel fresh.<br />Now onto the last big hill. It was completely iced up and I slid and flapped. But there was a narrow band of grit along the side that I managed to get purchase on. I started to pass some runners now. Down the hill it was still slidey and I had to take care on the bends. Slowing to a walking pace. Then I hit the gritted last road. <br />Wham... I started to feel as if I was flying. I passed more runners and looked at my watch. I was 5 minute mileing. It may have only been for a few moments but I was under that too. For a full mile there was no stopping me and then came the last corner, full of snow. Slowing back to a crawl (a painfully slow crawl) as I slid about in my DS Trainers.<br />Then the final push to the end.<br />I felt good but it would all count for nothing if Stephen was right behind me still.<br />He wasn't and I won the fastest time. 24:42. 10 seconds slower than last year and a minute slower than my best but still with the conditions I was pleased. I do have to admit that I liked running it the opposite way.</p><p style="clear: both">One thing I was very pleased with though was that I actually stuck to my tactics. The same ones I used during the Cross Countries late last year. Start conservatively and finish strong. It's working so far and feels a heck of a lot better than struggling at the end.</p><p style="clear: both"><a href="http://lh6.ggpht.com/_LfqQXrAf4U0/S0H18HQgX0I/AAAAAAAAAoE/Lixz9O7E5nA/s800/Screen_shot_2010-01-04_at_13.42.26.png" class="image-link"><img class="linked-to-original" src="http://lh5.ggpht.com/_LfqQXrAf4U0/S0H17_7gWlI/AAAAAAAAAoA/pdk2bv9FCEA/s800/Screen_shot_2010-01-04_at_13-thumb.42.26.png" height="83" align="left" width="380" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a><br style="clear: both" /><em>The pace is the green bar. Starting slow and finishing strong. (Mark you would be so pleased)<br /></em></p><p style="clear: both"><strong>2009 Totals</strong></p><p style="clear: both">Last year I had a few struggles but still managed to clock up 2178 miles. That is my highest yearly mileage yet. I am pretty pleased with that but my training during the year was rotten. I started off strong and fell apart. But I feel that I have learnt a lot and so I am planning ahead. I already have a plan that I am putting my finishing touches too. Last year I didn't have a plan. So that is a step in the right direction. I will post it soon.</p><p style="clear: both"><a href="http://lh6.ggpht.com/_LfqQXrAf4U0/S0H18s9qijI/AAAAAAAAAoM/hMG2950Ujmo/s800/Screen_shot_2010-01-04_at_13.49.10.png" class="image-link"><img class="linked-to-original" src="http://lh3.ggpht.com/_LfqQXrAf4U0/S0H18f0ES9I/AAAAAAAAAoI/RdezG0V5jzU/s800/Screen_shot_2010-01-04_at_13-thumb.49.10.png" height="244" align="left" width="380" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a><br style="clear: both" /><em>Monthly mileage for 2009</em></p><p style="clear: both">One thing that I found interesting is the last two months, November and December. I haven't done a lot of long runs just consistent training and the mileage is some of the highest of the whole year. Compared to the months earlier in the year when most high mileage months consisted of long runs and inconsistent training. My new training plan is based more on consistency. Well only time will tell if it works or not. </p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com7tag:blogger.com,1999:blog-896844078079880075.post-36715707476218905602009-12-06T23:02:00.000+00:002009-12-06T23:03:02.594+00:00West Districts Cross Country Championships<p style="clear: both"><a href="http://connect.garmin.com/activity/20093949" title="">My Race according to Garmin</a><u><br /></u></p><p style="clear: both"><a href="http://www.scottishathletics.org.uk/index.php?p=80&itemType=fixtures&itemId=11595" title="Results" target="_blank">Results</a></p><p style="clear: both">Today was my 35th day in a row of continuous running. Time for a race to see how I am doing.</p><p style="clear: both">I ran the West Districts XC Championships and my new found vet status although hasn't helped make me win anything has made me wiser. Instead of running like a bat out of hell for the first half of a race and then wishing I was dead for the second half I am now trying to finish the first third fresh and then start to push from there. The last third is still sore but nowhere near what it used to be.<br />Last year I did this race the old way and was well up at the beginning but then slowly people overtook me including Thomas the crazy German as I puffed and panted to the end. Coming in placed 74th.<br />So this year I started at the back of the pack and worked my way up. After the first lap (2 miles) I honestly didn't feel that bad at all. What gave me even more of a boost was Debbie and Cairn had sneaked over to cheer me on so that was a very pleasant surprise. I had left her in the house after her long run and didn't expect them to come down to cheer me on. It was great and pushed me on for a bit.<br />Most of the race I had a battle with the same group of people. Another new situation for me as I am used to them all overtaking me. One moment I was in front then behind the group. Then in the middle. Back and forward we all battled.<br /><br /></p><p style="clear: both"><a href="http://lh4.ggpht.com/_LfqQXrAf4U0/Sxw4ICo3hbI/AAAAAAAAAn0/5B_6NhziJMM/s800/4162735636_099086f0e2_o.jpg" class="image-link"><img class="linked-to-original" src="http://lh5.ggpht.com/_LfqQXrAf4U0/Sxw4GKoU0fI/AAAAAAAAAnw/Ly7T9PekSp0/s800/4162735636_099086f0e2_o-thumb.jpg" height="237" align="left" width="350" style=" display: inline; float: left; margin: 0 10px 10px 0;" /></a><br style="clear: both" /><em>Picture from Chris Upson's Flickr Website</em><br /><a href="http://www.flickr.com/photos/chrisupson/sets/72157622821694201/" title="Men" target="_blank">Mens Photos</a> <a href="http://www.flickr.com/photos/chrisupson/sets/72157622945448668/" title="Woman" target="_blank">Womans Photos</a> <a href="http://chrisupson.blogspot.com/" title="Chris's Blog" target="_blank">Chris Upsons Blog</a></p><p style="clear: both">I finished feeling pretty pleased in 55th positions in a time of 36:56. Well 20 places better than last year must mean progress and hopefully is setting me up for next year. Running everyday is certainly helping and is pushing up my mileage without really tiring me out.</p><p style="clear: both">So so far so good. Next week I am doing my first West Highland Way training run for the 2010 race. So here we are full circle again.</p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com5tag:blogger.com,1999:blog-896844078079880075.post-28892236429107982672009-12-01T22:48:00.001+00:002009-12-01T22:48:16.905+00:00...and on the 7th day the Lord said run<p style="clear: both">Well if He was a runner that is what he would have said. And for November that is what I did. Ran all seven days of the week.<br />Running had not been going to well and I was finding that I wasn't improving as fast as I was hoping. So it was time for a new challenge.<br />I decided to try and run every day in November. At first I didn't tell anyone but as I came closer to the end I did.<br />I had some rules for my challenge.<br /><ul style="clear: both"><li>You must run every day<br /></li><li>To count as a run it must be over 25 minutes or 3 miles. Whichever is first</li></ul>I found it much easier than I thought it would be and the closer I got to the end the more I enjoyed my running. I was actually looking forward to running every day. <br />My legs no longer felt heavy at the beginning of each session but light and fast.</p><p style="clear: both">So what did I learn from my challenge. For one you can run every day of the month but you must listen to your body. When I was tired I did a recovery session. Forget the watch and just ran how I felt.<br />I always had an eye on my main sessions of the week. My Monday and Wednesday speed sessions and a race on the Saturday. Once I knew that I had to be 100% fit for these sessions the rest took care of themselves.<br />I also changed how I did my long runs at the weekend. I tended to run off road and give my legs a rest. Forget how quick I could do the run and just go out enjoy myself and get time on feet.</p><p style="clear: both">So a typical week was:</p><p style="clear: both">Monday : 20 min tempo + 6 * 200m strides (about 7 miles incl. Warmup)<br />Tuesday : 8.32 miles easy<br />Wednesday : 6 * 4 min reps (75s recovery) (7.6 miles incl warmup)<br />Thursday : 8.42 miles easy<br />Friday : 4 miles recovery including strides<br />Saturday : 6 miles XC Race<br />Sunday : 18 miles hill run (3hrs 15mins)</p><p style="clear: both">This was last weeks training and totalled just under 60 miles.</p><p style="clear: both">It has gone so well that I am now going to continue and run as many days as I can. I wont be fanatical though. If my body needs it I will have time off.</p><p style="clear: both">Now Debbie is wanting to try the same thing in December. Much harder month with all the festivities.</p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com4tag:blogger.com,1999:blog-896844078079880075.post-86662648733670622732009-11-19T14:27:00.001+00:002009-11-19T14:27:32.429+00:00Management Course<p style="clear: both">No running so far today as I have been on a course all day. Here is what I have learnt so far.<br /><br /></p><p style="clear: both"><strong>Lesson 1:</strong> <br /><br />A man is getting into the shower just as his wife is finishing up her shower, when the doorbell rings. The wife quickly wraps herself in a towel and runs downstairs. When she opens the door, there stands Bob, the next-door neighbour... Before she says a word, Bob says, 'I'll give you $800 to drop that towel’. After thinking for a moment, the woman drops her towel and stands naked in front of Bob, after a few seconds, Bob hands her $800 and leaves. The woman wraps back up in the towel and goes back upstairs. When she gets to the bathroom, her husband asks, 'who was that’?<br />‘It was Bob the next door neighbour,' she replies. ‘Great,’ the husband says, 'did he say anything about the $800 he owes me?' <u><br /><br />Moral of the story:</u> <br /><br />If you share critical information pertaining to credit and risk with your shareholders in time, you may be in a position to prevent avoidable exposure. <br /><br /><strong><br />Lesson 2</strong>: <br /><br />A priest offered a Nun a lift. She got in and crossed her legs, forcing her gown to reveal a leg. The priest nearly had an accident. After controlling the car, he stealthily slid his hand up her leg. The nun said, 'Father, remember Psalm 129?' The priest removed his hand. But, changing gears, he let his hand slide up her leg again. The nun once again said, 'Father, remember Psalm 129?' The priest apologized 'Sorry sister but the flesh is weak.' Arriving at the convent, the nun sighed heavily and went on her way. <br />On his arrival at the church, the priest rushed to look up Psalm 129. It said, 'Go forth and seek, further up, you will find glory.' <br /><u><br />Moral of the story:</u> <br />If you are not well informed in your job, you might miss a great<br />opportunity. <br /><br /><strong><br />Lesson 3:</strong> <br /><br />A sales rep, an administration clerk, and the manager are walking to lunch when they find an antique oil lamp. They rub it and a Genie comes out. The Genie says, 'I'll give each of you just one wish.' <br />'Me first! Me first!' says the admin clerk 'I want to be in the Bahamas driving a speedboat, without a care in the world.' <br />Puff! She's gone. <br /><br />'Me next! Me next!' says the sales rep. 'I want to be in Hawaii, relaxing on the beach with my personal masseuse, an endless supply of Pina Coladas and the love of my life.' <br />Puff! He's gone. <br /><br />'OK, you're up,' the Genie says to the manager. <br />The manager says, 'I want those two back in the office after lunch' <br /><u><br />Moral of the story:</u> <br />Always let your boss have the first say. <br /><br /><strong><br />Lesson 4</strong> <br /><br />A turkey was chatting with a bull. <br /><br />'I would love to be able to get to the top of that tree' sighed the turkey, 'but I haven't got the energy.' 'Well, why don't you nibble on some of my droppings?' replied the bull. They're packed with nutrients..' <br /><br />The turkey pecked at a lump of dung, and found it actually gave him enough strength to reach the lowest branch of the tree. The next day, after eating some more dung, he reached the second branch. Finally after a fourth night, the turkey was proudly perched at t he top of the tree. <br /><br />He was promptly spotted by a farmer, who shot him out of the tree. <br /><u><br />Moral of the story:</u> <br />Bull Shit might get you to the top, but it won't keep you there. <br /><br /><strong><br />Lesson 5</strong> <br /><br />A little bird was flying south for the winter. It was so cold the bird froze and fell to the ground into a large field. While he was lying there, a cow came by and dropped some dung on him. As the frozen bird lay there in the pile of cow dung, he began to realize how warm he was. The dung was actually thawing him out! <br /><br />He lay there all warm and happy, and soon began to sing for joy. A passing cat heard the bird singing and came to investigate. Following the sound, the cat discovered the bird under the pile of cow dung, and promptly dug him out and ate him. <br /><u><br />Morals of the story:</u> <br />(1) Not everyone who shits on you is your enemy. <br /><br />(2) Not everyone who gets you out of shit is your friend. <br /><br />(3 ) And when you're in deep shit, it's best to keep your mouth shut! </p><br class='final-break' style='clear: both' />Marco Consanihttp://www.blogger.com/profile/08320849606844119743noreply@blogger.com1