The Highland Fling 2013

Highland Fling Website

Results

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.

Highland Fling 2013

 

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. 

 

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. 

 

Milngavie to Drymen

Distance 12.18 miles

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. Straight away a small group formed in front of me.  Perhaps 4 or 5 runners. Insert runners I was in a second group with Matt Williamson, Paul Giblin, Paul Fernandez and a few others.

 

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 

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 section 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. 

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 weIl known 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.

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. 

 

 

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. 

 

Drymen to Rowardennan

 

Distance 14.9 miles

Total 27.08

 

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. 

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. 

 

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.

 

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.

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.  

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.

 

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.

 

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”  

“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.

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.

 

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. 

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.

 

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

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.

 

Rowardennan to Beinglas

Distance 14.08

Total 41.16

 

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.

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.

 

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.

 

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.

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

n.

 

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.

 

 

Beinglas to Tyndrum

 

Distance 12.23

Total 53.39

 

As I came into Beinglas I couldnt see my support team.  Then all of a sudden I heard a disbelieving shout....  “Its Marco”  

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.  

Debbie was pushing me on telling me I was right behind Andrew James.  I was nodding - unable to speak.  Mouth full.

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)

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.

 

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.

 

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.

 

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.

 

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.

 

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.

 

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.  

 

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.

 

7:40....  I was passing the last gate as I approached Tyndrum

 

7:42....  I had to walk.  My legs didnt have much left

 

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.

 

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.

 

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.

 

I was overjoyed and ran the final few meters with Cairn.  I couldn't believe how it had gone especially after the first 20 miles.  My support team were fantastic. All four of them - Debbie, Cairn, Thomas and Sharon. A world class support team that I hope I didn't embarrass too much.

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.

An Elite Treat - The Edinburgh Marathon

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.

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.

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.

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.

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.

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 :

Friday : 6 miles easy with Oregons Session (circuits)

Saturday : 20 miles AM, Hill reps PM

Sunday : 16 miles (fast finish)

Monday : 8 miles easy

Tuesday :Speed session : 1,2,3,4,5,4,3,2,1 (I missed out the 5 and 4 to prepare for the 10k)

Wednesday : 5 miles easy

Thursday : Clydebank 10k (36:29) really warm and suffered with a bad stitch in the middle after drinking too much electrolye pre race.

Friday : Rest day

Saturday : 5 miles with Strides (struggled to run consistently at 7 min mile)

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

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.

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.

One positive though was on Saturday a bird shat on my tshirt. Debbie told me it was lucky. Cool.

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.

"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"

Debbie, Cairn and Sadie wished me luck and then later than we should have been the race started.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 just 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.

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.

 

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.

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.

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.

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. :-)

 

 

Boscombe 10k

What? Marco blogging again? And he isn't talking about sore Achiles or the West Highland Way. WTF a 10k race? Really. 

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. 

So training started in September after being fixed up by Frank from Sports Medicine Science 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. 

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. 

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. 

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.

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. 

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.

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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. :-)

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. 

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. :-)

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. 

I would certainly do the race again. A hard wee course but good and friendly. 

Coming down and seeing Paul and Gillian and spending the weekend with them has been fab. 

Results

Born to Run

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.
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.
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.

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.
JK - did we ever discuss the 5 year plan?

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.
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. :-)
See you all in Milngavie. I can't wait. :-)

He's dead Jim

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.
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.

The Countdown Continues

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

The Fling is Flung

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.

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.

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.
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.

I left Hampden and immediately called Murdo the Fling organiser. Done.

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.
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?

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.
Enjoy the easy week. I will. :-)