D33

Results Garmin Connect Info

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.

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.

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.

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..

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.

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.

Starting with Lucy and Matt

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.

Arriving at the road crossing at 6 miles

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.

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.

Throwing my bumbag at Debbie

Instantly I felt lighter and within a minute I was right behind him.  I waited for a space and then went by.

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.

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.

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.

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.

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.

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.

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.

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.

Finishing in 3rd position

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.

1st place Grant Jeans, 2nd place Scott Bradley and 3rd place Me

Lucy was 1st Female

Matt was 4th (With Jayne his support and me with Debbie my support)

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.

The D33 Medal

3rd Place Prize

 

National Cross Country

Results

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.

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.

 

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.

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.

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.

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.

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.

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.

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.

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.

It certainly is a boost to my confidence to be ahead with the training compared to last years races.

 

A tough week

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.

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.

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.

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.

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.

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.

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.

A two PB weekend

Saturday 12th February

Garscube XC 6 mile race

Cross Country Championships Results - 12 Feb2011

With Debbie having a weekend training for Scotland duty in the Perth 100k race I was left to my own devices.

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.

Before talking about the race I though I would show a picture of the race after the first mile.

Ben, me and Joe.  Garscube XC First Mile (picture courtesy of Alan Blair)

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.

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.

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.

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.

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.

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.

Sunday 13th February

18 mile Kilpatrick run

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.

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.

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.

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.

18.48 miles in 2:45:36 @ 8:58 per mile

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.

January, a long run and an easy week.

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.

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.

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.

30 mile WHW long run

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.
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.

 

Ross, me, John, Thomas, Richie, Richard. (Photo courtesy of John Kynaston)

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.

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.
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.
On the way down from Conic Hill, Thomas caught us up. He looked like he had ran fast up the hill to catch us.
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.
Again I ran ahead but this time Richie and Thomas followed and we ran on. Chatting and all looking relaxed.
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.
Luckily though they waited for me at Inversnaid where they had met up with Debbie and Sharon and so we all left together.

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.
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.
We met Silke and Katrina. Thomas arrived shortly after us and then Debbie, Sharon, John, Richard and Ross not far behind.
It was a fantastic run and everyone had a great time.

Recovery Week

Monday 31st January

 

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.

Tuesday 1st February

Just an easy 8 mile run. Nice and slow and really just to get my legs going again.

Wednesday 2nd February

2 x 8 min reps + 4 x 2 min reps

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.. :-)
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.. :-)

Thursday 3rd February

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.

Friday 4th February

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

Saturday 5th February

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.
Here is the proof that I can go the rollers... Sorry Murdo about the topless shot again... :-)

 

Sunday 6th February

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.
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.

11.37m in 1:16:22 @ 6:43 min/mile Avg HR : 145

Week 1 February 2011 / Total miles 43.16

Fantastic News

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.

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.

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.

Lactate Profiling with V02 Max Test 25th January 2011

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.
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.
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.
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.

So my test had begun.

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.

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.

The lactate test is over though its now time to see what my max is.
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

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.

Results

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.
Below is some results this year compared to last year

2010
HR at Lactate Threshold - 147
HR at Lactate Turnpoint - 164
V02 max - 49.5
Max HR - 179bpm
% Body Fat - 14.1
Long Distance HR - 147bpm
Recovery HR - 126 to 145bpm
Steady State HR - 147 to 154bpm
Tempo State HR - 155 to 164bpm
Interval State HR - 165

2011
HR at Lactate Threshold - 151
HR at Lactate Turnpoint - 166
V02 max - 54.6
Max HR - 181bpm
% Body Fat - 12.9
Long Distance HR - 151bpm
Recovery HR - 130 to 150bpm
Steady State HR - 151 to 160bpm
Tempo State HR - 161 to 166bpm
Interval State HR - 167

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.

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.

West Highland Way Race 2010

WEST HIGHLAND WAY RACE 2010
5th position
18:47:34

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.

Milngavie 19th June 2010
1am

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.
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.
Anyway. I had the best team bar none. In this race you rely on these guys to pull you through and these guys excelled.

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.

Milngavie to Drymen
12.14 miles
1 hour 51min 19s

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.

After a minutes applause for Dario, Gilian (Dario's widow) started the race.

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.
That was the first thing I learnt this year training. Take care of yourself and the race will take care of itself.
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.

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.
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.

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.
Now and then the silence was broken by a cautious "thank you" as runners held open the gates for each other.

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
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.

Drymen to Rowardennan
15.03 miles
2 hours 37 mins 16s
4:28:45 total (27.18m)

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.
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.
So there I swap my my bumbag again for fresh supplies and continue on.
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.
The sun is coming up now and it looks like it will be a lovely day.
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.

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.

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)

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.
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.

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.

Rowardennan to Beinglas
13.98 miles
2 hours 45 mins 29s
7:14:03 total time (41.15m)

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.
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.

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.

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.

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.

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.
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.

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.

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.

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.

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.
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.

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.

Beinglas to Auchtentyre Farm
9.56 miles
2 hours 8 minutes 30s
9:27:11 total time (50.82m)

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.
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.
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?
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.

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.
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.

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.

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.
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.
Okay it could be lack of energy as well as stomach problems I thought.
As I limped into Crianlarich and met my support I had decided I would stop here and sort this once and for all.

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.

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.

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.

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.

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.

Auchtentyre to Bridge of Orchy
9.73 miles
2 hours 5 minutes 43s
11:32:55 total time (60.55m)

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"
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.
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.
I checked my bumbag for my emergency toilet roll. " damn". I had used it all up at Beinglas and hadn't restocked.
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.
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.
"This really isn't my day today" I thought.

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.
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.
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.

Bridge of Orchy to GlenCoe
10.50 miles
2 hours 16 minutes 47s
13:49:45 total time (71.07m)

Then I saw Sharon galloping up the hill again and this made me move.
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.
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.
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.
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.

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.

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.

Glencoe to Kinlochleven
10.55 miles
2 hours 11 minutes 48s
16:01:39 total time (81.60m)

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.
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.
I am fatigued, my stomach is achy and I don't want to be here anymore.

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.

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.

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.
I run and run. As I go over the hill I look back and Sharon is no where to be seen.
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.
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.
What can my next challenge be? I want to make my support team proud and happy again.

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.
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.
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"

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.

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.

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.

Kinlochleven to Fort William
No data as watch battery ran out
18:47:34 total time (95m est)

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.
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.

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.

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.
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.
Another challenge I think and I refuel with the magic babies again.
A steady climb and my legs feel as fresh as the start.

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.
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.

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.

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.

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.
"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.
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.

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.

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.
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.
In my mind I just saw his face totally committed.

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.

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.
"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.

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"
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.
My legs complained every stride I took. "where is the effin 30 signs" I cursed.
I wasn't sure I could keep up this speed for much longer but I had to try.
Then there it was. The 30mph signs. Like an oasis in a desert. Nearly there. So close.
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.

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.
Into the car park and there was a huge cheer. Up to the door and I was finished.
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.

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.

Richie was there waiting having finished first and proved to be a very popular winner. Over 2 hours quicker than me. Amazing.

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.
This was just some of the amazing performances that people had.

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.
So many people helped me and listened to me chat on and on about this race. Thank you to you all.

So to next year........