West Districts Cross Country Championships

My Race according to Garmin

Results

Today was my 35th day in a row of continuous running. Time for a race to see how I am doing.

I ran the West Districts XC Championships and my new found vet status although hasn't helped make me win anything has made me wiser. Instead of running like a bat out of hell for the first half of a race and then wishing I was dead for the second half I am now trying to finish the first third fresh and then start to push from there. The last third is still sore but nowhere near what it used to be.
Last year I did this race the old way and was well up at the beginning but then slowly people overtook me including Thomas the crazy German as I puffed and panted to the end. Coming in placed 74th.
So this year I started at the back of the pack and worked my way up. After the first lap (2 miles) I honestly didn't feel that bad at all. What gave me even more of a boost was Debbie and Cairn had sneaked over to cheer me on so that was a very pleasant surprise. I had left her in the house after her long run and didn't expect them to come down to cheer me on. It was great and pushed me on for a bit.
Most of the race I had a battle with the same group of people. Another new situation for me as I am used to them all overtaking me. One moment I was in front then behind the group. Then in the middle. Back and forward we all battled.

Picture from Chris Upson's Flickr Website
Mens Photos Womans Photos Chris Upsons Blog

I finished feeling pretty pleased in 55th positions in a time of 36:56. Well 20 places better than last year must mean progress and hopefully is setting me up for next year. Running everyday is certainly helping and is pushing up my mileage without really tiring me out.

So so far so good. Next week I am doing my first West Highland Way training run for the 2010 race. So here we are full circle again.

...and on the 7th day the Lord said run

Well if He was a runner that is what he would have said. And for November that is what I did. Ran all seven days of the week.
Running had not been going to well and I was finding that I wasn't improving as fast as I was hoping. So it was time for a new challenge.
I decided to try and run every day in November. At first I didn't tell anyone but as I came closer to the end I did.
I had some rules for my challenge.

• You must run every day
  
• To count as a run it must be over 25 minutes or 3 miles. Whichever is first

I found it much easier than I thought it would be and the closer I got to the end the more I enjoyed my running. I was actually looking forward to running every day.
My legs no longer felt heavy at the beginning of each session but light and fast.

So what did I learn from my challenge. For one you can run every day of the month but you must listen to your body. When I was tired I did a recovery session. Forget the watch and just ran how I felt.
I always had an eye on my main sessions of the week. My Monday and Wednesday speed sessions and a race on the Saturday. Once I knew that I had to be 100% fit for these sessions the rest took care of themselves.
I also changed how I did my long runs at the weekend. I tended to run off road and give my legs a rest. Forget how quick I could do the run and just go out enjoy myself and get time on feet.

So a typical week was:

Monday : 20 min tempo + 6 * 200m strides (about 7 miles incl. Warmup)
Tuesday : 8.32 miles easy
Wednesday : 6 * 4 min reps (75s recovery) (7.6 miles incl warmup)
Thursday : 8.42 miles easy
Friday : 4 miles recovery including strides
Saturday : 6 miles XC Race
Sunday : 18 miles hill run (3hrs 15mins)

This was last weeks training and totalled just under 60 miles.

It has gone so well that I am now going to continue and run as many days as I can. I wont be fanatical though. If my body needs it I will have time off.

Now Debbie is wanting to try the same thing in December. Much harder month with all the festivities.

Management Course

No running so far today as I have been on a course all day. Here is what I have learnt so far.

Lesson 1:

A man is getting into the shower just as his wife is finishing up her shower, when the doorbell rings. The wife quickly wraps herself in a towel and runs downstairs. When she opens the door, there stands Bob, the next-door neighbour... Before she says a word, Bob says, 'I'll give you $800 to drop that towel’. After thinking for a moment, the woman drops her towel and stands naked in front of Bob, after a few seconds, Bob hands her $800 and leaves. The woman wraps back up in the towel and goes back upstairs. When she gets to the bathroom, her husband asks, 'who was that’?
‘It was Bob the next door neighbour,' she replies. ‘Great,’ the husband says, 'did he say anything about the $800 he owes me?'

Moral of the story:

If you share critical information pertaining to credit and risk with your shareholders in time, you may be in a position to prevent avoidable exposure.


Lesson 2:

A priest offered a Nun a lift. She got in and crossed her legs, forcing her gown to reveal a leg. The priest nearly had an accident. After controlling the car, he stealthily slid his hand up her leg. The nun said, 'Father, remember Psalm 129?' The priest removed his hand. But, changing gears, he let his hand slide up her leg again. The nun once again said, 'Father, remember Psalm 129?' The priest apologized 'Sorry sister but the flesh is weak.' Arriving at the convent, the nun sighed heavily and went on her way.
On his arrival at the church, the priest rushed to look up Psalm 129. It said, 'Go forth and seek, further up, you will find glory.'

Moral of the story:
If you are not well informed in your job, you might miss a great
opportunity.


Lesson 3:

A sales rep, an administration clerk, and the manager are walking to lunch when they find an antique oil lamp. They rub it and a Genie comes out. The Genie says, 'I'll give each of you just one wish.'
'Me first! Me first!' says the admin clerk 'I want to be in the Bahamas driving a speedboat, without a care in the world.'
Puff! She's gone.

'Me next! Me next!' says the sales rep. 'I want to be in Hawaii, relaxing on the beach with my personal masseuse, an endless supply of Pina Coladas and the love of my life.'
Puff! He's gone.

'OK, you're up,' the Genie says to the manager.
The manager says, 'I want those two back in the office after lunch'

Moral of the story:
Always let your boss have the first say.


Lesson 4

A turkey was chatting with a bull.

'I would love to be able to get to the top of that tree' sighed the turkey, 'but I haven't got the energy.' 'Well, why don't you nibble on some of my droppings?' replied the bull. They're packed with nutrients..'

The turkey pecked at a lump of dung, and found it actually gave him enough strength to reach the lowest branch of the tree. The next day, after eating some more dung, he reached the second branch. Finally after a fourth night, the turkey was proudly perched at t he top of the tree.

He was promptly spotted by a farmer, who shot him out of the tree.

Moral of the story:
Bull Shit might get you to the top, but it won't keep you there.


Lesson 5

A little bird was flying south for the winter. It was so cold the bird froze and fell to the ground into a large field. While he was lying there, a cow came by and dropped some dung on him. As the frozen bird lay there in the pile of cow dung, he began to realize how warm he was. The dung was actually thawing him out!

He lay there all warm and happy, and soon began to sing for joy. A passing cat heard the bird singing and came to investigate. Following the sound, the cat discovered the bird under the pile of cow dung, and promptly dug him out and ate him.

Morals of the story:
(1) Not everyone who shits on you is your enemy.

(2) Not everyone who gets you out of shit is your friend.

(3 ) And when you're in deep shit, it's best to keep your mouth shut!

Birthday : Hills, TV, Food, Beer, Bed. Perfect.

Yesterday I became a vet. Not the animal kind with their hands up cows but the one that has grey hair and is rapidly losing his teeth. Yes the running one. To be honest the vet category is a bit of a grey area (get it). I think that in road running I am classed as a vet but to be honest they are all big softies. No offence I am part of the road runners fraternity too but compared to other off shoots of the sport we are.
The real men (and woman) do hill running and cross countries and in their eyes I am still a youngster. 40 is the magic age of a vet when racing these nutters.
In case you hadn't guessed I am now 35. Inbetween two of lives milestones, well past it if you play football but as one of my pals pointed out. I can still run further than my age.

Anyway I was up early and decided to do a run that was two years in the planning. I have always wondered at the possibility of running up the Kilpatrick hills and then over to the Whangie and back. What better day than my birthday to give it a go.

After waking up and receiving some wonderful pressies from Debbie and Cairn which included a new pair of X-Talon Hill running shoes (I am trying to get into hill running), a magic mouse (you need to be a geek for this one), some running gear (t-shirt, arm warmers and gloves) I was off to meet Joe for our run.

(Miss this bit if you don't want the techy details of our run)..
The run started at Hardgate. We would take the Cochno road up to Greenside Reservoir. Over the dam and then up the Slacks. Down to Loch Humphrey and then over to Duncolm. Down from Duncolm and then over the bog to Burncrooks Reservoir. Then up to the Whangie. Now down past the Queens View to the Stockimuir Road. We then took some tracks to avoid having to run the main road before joining the tracks at the Carbeth Huts and then over to the West Highland Way. Taking the WHW as far as Mugdock wood and then taking the road back to the Stockie. Then on to the right of way over Douglas Muir to Faifley and then back to Hardgate.

Altogether it was 19 miles and 2,500 feet of ascent/descent. Three hours three minutes of running but with all our stops to enjoy the view the total time was closer to 3:45.

Joe is a road runner and did very well on the run. We took our time and walked when we had to. It was a great laugh and we were absolutely mankie when we got back to the car. A really good route and one that I am sure I will do again and again.

Our route. Forgot to start the watch at the beginning so it isn't a full loop

When I got home from the run I ate a full pizza. (hey it was my birthday) and I still felt hungry afterward. But I was saving myself for later.

I spent the afternoon watching Battlestar Galactica and Debbie let me?? Yeah I had a great birthday.

Then it was off for something to eat. Debbie was taking me to Yen in the Rotunda for Teppanyaki. It was absolutely fantastic. I really would recommend it to everyone. Eight courses, all brilliant and all cooked in front of you by a fab chef and showman. He kept us entertained and fed the whole time.

I had a great birthday. Thank you to everyone that wished me all the best and thank you to Debbie for making it fantastic.

Debbie does Devils

It was my turn to support Debbie on the Devil o' the Highlands 42 mile ultra race.
Oh my God, did she do well. Blowing away all her dreams and finishing in 7:08:59 and 2nd lady finisher.
So there is an ultra runner in the family after all.
Fantastic performance Debbie and we are all so proud of you.
Here is the video of the day.
Hopefully the embedded video works but if you have any problems then please visit the link below. The link is also higher quality.

Devil o the Highlands 2009 Video

Goodbye Dario

On Thursday we all said goodbye to Dario. Both his immediate family and WHW family. There was loads of people dressed in all sorts of WHW garments. From the fluorescent ones you can see from space to the ones you can actually wear outside without fear of ridicule. It was strange to be with so many friends and not have him there.
Like Richie said in his blog Diane, Dario's sister, asked us all to pick a memory we had with him.
My thought went back to the awards ceremony this year.
I struggled and so when I finished Dario wasn't there. I had been looking forward to his smiley face at the end and felt I hadn't finished until I did. When he called me up to get my goblet that meant I had finished and I went up and gave him a big cuddle and he gave me one back. I was so glad that I did. The picture was taken just after that. I didn't know him for very long but I didn't need to. He will always have a special place in my heart and I will miss him.

West Highland Way Race 2009

RACE REPORT

I really enjoyed the time before the race this year. I had been here before and this time I wasn’t so nervous. I was confident of my schedule. My training runs had been good up until April although after this they spluttered a bit I was still confident that I had the endurance. If there was any doubt in my mind it was that I had had a bug on the Monday/Tuesday before the race. Unable to eat properly without throwing up. But I felt I had caught up with my carbo loading on the days between then and the race.
Relaxed, I watched all the race virgins pottering about nervously. I was sure that I could beat the 20 hour mark. If everything went to plan I would only have to slowly jog or even shuffle the last 14 miles as last year it had taken me five hours to walk it. I could never be that slow this year. My schedule called for an easy pace to Tyndrum in the hope that I could keep going and so catch up on the times from last year.
This was the thought.
I spoke to the rest of the WHW family. Sharon, John, Ian, Richie, Karen, George, Davie. All looking nervous. I did too as I gave blood.
Along with Debbie my support was completed with Athole and Rob from last year. My mum came along to wish me luck and Rachel from Garscube as well.

At the start line I met Thomas and Neal. Thomas had been struggling a lot since the Edinburgh marathon and had a physio appointment only days before to try to sort out his damaged legs. I felt confident that there would be no stopping him this year as he was so disappointed that he DNF last year. Then my heart sank when he told me that he hadn’t told the physio about the race and that they had said that he may be able to do an easy run on the Saturday. Okay the WHW calls for an easy pace but I wouldn’t necessarily say it was an easy run. My fingers were crossed that he would be okay. Neal on the other hand was full of confidence. He told me his time to Drymen was scheduled at 1:40. WHAT? Suicidal I thought. Thats 15 mins faster than my plan. Neals training hadn’t seemed to go to well either. Certainly not as well as the year before. I expected to see him broken at some point later on up the Loch side somewhere.

1am and we were off. I started at the back and jogged slowly past the local neds who were out taking pictures on their phones at the sight of 150 runners in lycra. I wanted to kick one of them up the backside but then had second thoughts. Imagine putting in six months of training and ending up in a police cell for GBH to a ned at the start. I ran, sorry jogged on and saw my dad there to cheer me on. I was embarrassed as I was at the back of the runners. My dad will be proud of me when I finish under 20 hours I thought.

Through Mugdock park and onwards towards the Beech Trees the pace was excruciatingly slow. But I had my plan and my schedule. I wanted to show everyone that I could do this. No running on ahead at break neck speed just to die in the last 15 miles and be overtaken by everyone. I owed it to my support team and to the people I had trained with.
I met my team just after Beech Trees. It was hard to see who was who through the midgie nets but I knew it was them as we had gone over the plan meticulously. “Brilliant pacing Marco” “Your going well” they shouted . I was pleased with myself. Finally I was pacing a race correctly.
At Drymen I looked at my watch. Bang on 1:55. On my schedule precisely. I hadn’t broken a sweat and I felt fantastic. I spoke to Silke and asked where was Thomas. She said he was in front of me. Fantastic I thought. Looks like he is going to be fine then. But there was still a long way to go for both of us.

Drymen to Rowardennan

Onto the Conic Hill section and the field of runners was starting to break up. Excellent. I wanted to have some time on my own now. I was eating well and the sun was starting to come up. Ah life is great. At the top of Conic Hill there was a blonde haired girl with a camera crew. She started to ask me some questions and I gave some quick answers as I ran past. “I think she wanted me to stop and give an interview” I thought. Yeah right. Who would stop at the first 20 miles of a 100 mile race. I thought about it and then I imagined Sharon fixing her hair and applying her waterproof mascara and talking to them for 10 mins. They would have to tell her to go away.
Just past the top of the hill I saw a figure in front of me. I didn’t recognise the running style but it looked a bit like Mike Thomson. Imagine my surprise when it was infact Thomas. He was running awkwardly but he had got this far and looked cheery. Still I worried when he didn’t follow me even although the pace I was doing was so slow. On the way down Conic Hill I met a Kilbarchan supporter. “Hey Marco your doing well” he shouted “Neal is twenty minutes ahead of you” “Oh no... I hope he knows what he is doing” I thought.

I reached Balmaha and stopped to chat to my support team and the Mountain Rescue guys. They couldn’t believe I had run the 19 miles. “You haven’t even sweated yet” they remarked. This added to my confidence. Any more and I am sure my head would burst. The mighty Scottish midgie soon put an end to our conversation and I ran on taking a walking break at the next hill and devouring yet another gel.
On I went. This section is harder than it looks on paper with lots of small ups and downs but my pace was still so slow that it was just too easy. Thomas quickly caught up again. Perhaps I was going too slow. At times I tried to quicken up just a notch and try to get my legs out of this shuffle pace to Fort William. Just a little stretch I told myself. But instantly my legs said no. There was no 5th gear and no rest bite from this tortuous slow pace. “No reason to concern myself” I thought to myself. “My legs are just preparing themselves for later on when this pace would be fast”
I said to Thomas that my legs felt tired and he smiled reassuringly at me. Later on I would find out that he was worried about me but at that moment I wasn’t. Running was easy and I was with my friend and the scenery was fantastic.
Sharon caught us up. She looked shocked to see us so soon in the race. The three of us ran together and talked. Well Sharon talked and we listened. She seemed in great shape and was easily eating the miles (and chatting)
Into Rowardennan and my time was 4 hours 41 minutes. 1 minute behind my schedule. Fantastic. I was so happy.

Rowardennan to Carmyle Cottage

I walked with Athole for a bit and let Sharon and Thomas go on ahead. I wanted to make sure that I had eaten enough as it would be a long time until I met my team again. Running again I easily caught Sharon and Thomas. Good my legs are back again. I didn’t push but I started to run away from Thomas and Sharon. I could still hear Sharon behind me but not a lot of Thomas.
Then things felt strange. This section was just not feeling as easy as it should. Don’t worry. Ian Beattie says you get 3 low points in the race and this was just one of them. Sharon, Thomas and two other guys caught up with me. I stayed with them and then went on again. I needed time by myself to regain my strength. I felt bad as I had left Thomas and Sharon. Sharon would be okay and I was certain she would finish but I was still worried about Thomas. At the moment though I needed to be more worried about myself as my right knee started to hurt. Great that is all I need.
I was then overtaken by one of the other two guys. My knee was struggling as we were now on the rougher section just before Inversnaid. That boads well for the next section.
At Inversnaid I am again bang on schedule. But this pace is starting to hurt more and more. My stride was way to short and my knee was hurting. Not enough to stop but enough to know about it when on rough ground.
Andy from the Mountain Rescue team was at Inversnaid and started to look for pain killers for me. Oh well at least it is later than last year where I needed them at Rowardennan.
He didn’t have any and I started to get impatient when David Dodds the MR team leader started to look as well and also drew a blank. This wasn’t me. They were doing me a favour and I was getting ratty. Sorry guys.
Sharon and Thomas arrived. What the hell. I was sure that I had been going much quicker than them. Thomas wasn’t looking happy but Sharon was infuriatingly so. How does she find this so easy?

I left them for the arduous route to Beinglas. My knee still sore as no-one had painkillers. I was in a foul mood and just didn’t want to talk to anyone. My progress was good though and before long I was out of the hard bit and on to the hill at the end of the Loch. I looked round to see a progression of people behind me. “What? I thought I had been flying” Obviously not. Sharon was the closest to me and quickly caught up.
Again she was surprised to see me. I thought she would have learnt by now that she is much better at this game than me and shouldn’t be surprised that she kept catching up. Actually maybe she was surprised that she hadn’t already overtaken me.
She asked how I was and I explained about my knee. She stopped and out of her bumbag she gave me pain killers. I am an idiot. If I hadn’t been in such a rush at Inversnaid then Sharon would have offered them to me there. Anyway mental note for next time. Carry pain killers. Thats two years I have made that mistake now. Anyway Sharon you are a lifesaver. Thank you so much.

By the time we enter Beinglas Farm the painkillers hit in. I am a new man and less concerned with my self. I asked Sharon where Thomas is and she informs me that he is struggling a bit but still going. I am a bit more worried but I as long as you can put one foot in front of the other then keep going. Problem is it is still a long way and a lot of one foot in front of the other.
My new found strength is a godsend and I start to pull away from Sharon and make steady progress towards Carmyle Cottage. This is easy. Reaching the cottage my support team are there ever ready and waiting to attend to all my needs. They really are the best I could ever wish for and it is great to see them after such a long time. Murdo is one of the marshals at this checkpoint and tells me I am in 12th place. Wow I think. Okay I had a rough patch but I have hardly pushed. Now to make an assault on the top 10.
“Where is Neal” I asked. “20 mins ahead of you but don’t worry about that” I wasn’t worried at all. I actually just wanted to know how he was. My own goals was my race this year not anyone else.
I was getting more and more surprised at how well he was doing. It was entering my mind that maybe today was his day. That one inexplicable day that everything goes well and you can do no wrong. So far this wasn’t my story but I was still within reach of my schedule and I was feeling great now. Well within my 20 hour target.

Carmyle to Bridge of Orchy

Again I felt great leaving Carmyle cottage easily catching the people that had overtaken me after my extended break. I met my support again just at Crianlarich and scoffed some more food and a Capri Sun. Off again and through the woodland to the Wigwams. On the downhill I felt a small twinge in my left shin. Nothing to worry about just the terrain.
My support team weren’t ready with the weigh in card at the wigwams. I lined up for the weigh in impatiently. 20 seconds to long. Not a problem normally but again I was feeling the rage that kept affecting me today. Everything had to be to a schedule and 20 seconds waiting wasn’t planned for. I had to be at Tyndrum for bang on 10 hours. Athole appeared humbly apologising and instantly I was embarrassed that I could even contemplate being annoyed. Ultra running rage. Everyone no matter how nice they are gets it. My team knew I didn’t mean it. Hopefully. Perhaps they sensed my distress or maybe I didn’t hide it well enough but they offered to get me an ice cream at Tyndrum. And oh how I looked forward to it as I passed runners all the way. They were all dying.
My plan was coming together now. I felt great and here was all these runners struggling. Rob met me at Tyndrum. “This is working Rob” i said. “I am going to beat this West Highland Way. Everyone is dying and I am picking them off. I feel great” I could see Robs concern. There was 42 miles to go. But I was on a high and floating on my way to the finish. Nothing would stop me now.

With my ice cream I walked up the hill out of Tyndrum. Two of the “dying” runners overtook me. “I’ll catch them on the downhill section. May as well enjoy my ice cream first” I thought.
I finished my ice cream and started to run. I couldn’t catch the two runners. “Strange. I feel good but my legs won’t do what I want them too.” Instead of giving me energy it was as if my ice cream had sapped it.
Okay onto the downhill. I’ll get back into gear now. A very familiar pain shot up from my right ankle up the shin. The same one from last year but on the opposite leg. Still it only affected me downhill. Once on the flat I got back to my scheduled pace.
But it wasn’t good. I had to fight to get up to 11:23 per mile that was called for in this section. What the hell was wrong with me. One moment fine and then within minutes dead on my feet. My body had given up. The legs hurt and my energy levels were very low.
Pick yourself up I demanded from my body and I got going again but again I was sapped on the hill at the half way point of the section. I struggled up to the top and turned to see Sharon skipping towards me in the distance. I say skipping because she may as well have got out of the car just a mile before. Fresh as a daisy she bounded towards me and with feelings of deja vu from last year and John overtaking me towards the end I turned and mustered what I could to run towards Bridge of Orchy and the safety and sanity of my support team.
I tripped and fell, nearly pulling every muscle in my body to stop myself landing on the path in an effort to land on the grass. Now muddy and covered in sheep shit I reached the downhill and finally my team for a recharge of my batteries.
I sat on the chair willing the race to be over. Embarrassed that within 7 short miles I had gone from superman to grumbling moaning wreck. Unable and unwilling to get going again Sharon hopped skipped and jumped into Bridge of Orchy, like a diva she waved away her support and continued passed me. I was broken and any chance of getting under 20 hours were gone. My race was finished and my head sunk. I could have cried and to be honest I just wanted to go home.

Bridge of Orchy to Kinlochleven

“Get up time to go. Get on with it” Debbie woke me from my self pitying hole that I was digging myself. She nearly dragged me out of my seat and up the hill and I wish she had. “Get on with it Marco” I said as I headed up the hill. At the top I got ready to increase speed and get back into the race on the way downhill.
Straight away the pain in my shin. Getting sorer and sorer. Every step the pain shot up my leg and sapped what little energy I had left. At the bottom Debbie ran towards me with a very energetic Harvey, Neals dog.
I could only whimper “I miss Cairn”
I had never wanted to quit so much as I did then. I had done this race already. I had my goblet, what do I have to prove? That I can walk whimpering and crying over the finish. I know it is an achievement and when everyone says that it was a good time even although you had to walk I feel good. But it is shortlived. I will not let this race beat me. I want to one day be proud of what I have achieved. To say I tried the hardest I could and my time was whatever. To be honest I don’t care what time I get. I just want to say that I did the best I could. Not like last year. Always the reply to “What time did you run the WHW in” was “I got 20 and 3 quarter hours but ......” and then it would be the excuses. I had to walk, I had cellulitis, I had a sore leg. Maybe everyone gets that when running an ultra and perhaps I never will have that perfect race but this year I was determined to do it and now it was unravelling before me. Falling apart and I was helpless to stop it. By now I was past caring I just wanted it finished and to be home with Cairn and Debbie watching TV and doing anything else but this bloody race.
I started to recover again over Rannoch Moor. Perhaps the hill onto the moor gave me time to gather myself again. The sun was out and the views were tremendous. Billy Minto caught up with me and overtook me but I didn’t care. I was just glad that I was moving forward. One foot in front of the other.
Now John Kynaston caught up with me and I was determined to stay with him for as long as I could. I managed to the hill before Glencoe before again the irritating pain in my shin stopped me from continuing. It really was beginning to hurt now and felt worse than last year. Although I may have taken over the prescribed amount of pain killers that time.
Debbie joined me just before the Ski Club and asked what I needed. I don’t remember what I said as my memory of all the events begins to get hazy as I battled the pain in my leg. All I wanted was a cuddle and then she jogged off into the distance. Within a couple of minutes I couldn’t even see her and I was alone in my thoughts and agony as the downhill stretched into the distance.
Oh so I prayed for uphill as I ran along the road toward the Kingshouse. Debbie joined me again and said that the film crews were here. I tried to look strong as I shuffled into the checkpoint. The camera was in my face and I just wanted to swear and tell them what I really felt as they asked me questions and I gave the shortest possible answers. Trying to conserve as much energy as I could.
My team sat me down and shoved soup into my face. Thank you. I had been looking forward to this for hours. I always planned on soup at Kingshouse. Potato and leek. It was cold but I didn’t care. Still the camera was in my face filming me eating and still asking questions. I thought my one word grumpy answers would have scared them off by now but instead they were closer, zooming in and watching as I spilt soup over myself, drinking from a pink pot. I had lost all of my politeness and civilised correctness. I was an animal slurping and howling as I died a slow death. Perfect TV viewing nowadays in the age of Big Brother and I shudder as I think that will be how people remember my WHW race when it is shown in September.

Kingshouse to Fort William

Again I am kicked out of my chair and I try to run in case the camera is still filming. But they are bored of me now and there is other poor cretans coming in to the checkpoint all the time. John, Alex Kas and Mark are here. They love watching the WHW race and are always there to cheer me on. Putting me on a pedestal high up for achievements that I have never quite achieved. I feel sorry for their wasted trip as I am a shocking mess and an excuse of an athlete.
Where am I and how did I get here? I have no idea about times of day or times of the run. The schedule is out of the window and it is just a case of finishing now.
I reach the Devils Staircase and although they don’t admit it I know my team is worried. John and Debbie run up to the top of the staircase in preparation for me making an appearance. The climb I so looked forward to as a rest from the downhills kills me and I sit down to rest but Debbie is at the top shouting me to get a move on. I just want to sleep. Just 5 minutes. Please.
At the top Debbie tells me to look good. The dreaded camera is there as well. The camera man is blethering on about fantastic views and artistic light. Pity it is all to pot as I stumble towards him, broken. He switches the camera off and looks more annoyed than me. Again more questions and I grunt back.
Debbie and John run off ahead of me and I hit the downhill.
More pain this time even worse. They are both out of sight before I am a third of the way down.
Then some walkers overtake me. The humiliation of it all. One of them looks like a statistic for how unfit people are nowadays with his huge beer belly. “Your doing fantastic he gleefully tells me”
The big downhill now begins. Just less than 800 meter down to Kinlochleven. I can’t do it but then remember John Kynaston telling me how he had to walk backwards. I try it and instantly no pain. In the end I seem to be able to get quite a good speed going. Backwards. I laugh as I think how I will explain to Dr Chris how I managed to crack the back of my skull open while running.
Now and then I meet someone and turn around so I don’t look too daft and straight away the pain is too much. I grit my teeth. I am too proud to run past them backwards like an idiot.
The awkward stones have taken a toll in this section and my knees and shins hurt.
Into Kinlochleven and the team are having fish and chips. I manage a few chips and then tuck into some weetabix. A tip from Jezz Bragg and oh how good it is.
Ally Bea is there as well. Straight away she looks worried. I thought I was hiding how bad I was. She gives me a cuddle. In a strange way it feels like my mum (sorry Ally) and I feel so much better. I laugh. It’s like a dying soldier calling for his mum.

By now I am over four hours behind the leader and can have a support runner. I am a bit worried as the speed I am shuffling at is far too slow for a fit person to be going.
Rob is the first unfortunate person to be tasked with this unthankful task. Back up another 800 meter hill and I am out of breath trying to keep up with Rob. But he is a saviour. I would surely have curled up and gone to sleep at some point but Rob keeps me going.
I try to do some maths in my head but it is hard going. Rob is talking to me and I find it very hard to concentrate on anything.
I am doing on average 30 minute miles. My God. Old woman walk quicker. Every step is painful now and there is no rest bite. I calculate that there must be only 12 miles left. I nearly cry with anguish at the thought of another six hours of this. Also I am struggling at the thought that this pace will mean I will be over the 24 hour mark.
Okay another “quick” calculation and I work out that if I walk/shuffle at 25 minute mile I will be just under 24 hours. I can’t work out anything that is complicated so a lot of rounding was done. Also I am not sure about the 12 miles as that is a guess.
Rob is in front of me. He has the patience of a saint as he tries to get me to speed up. I don’t tell him about my pace goals. It’s too hard to speak and I am trying to hide the pain. Slowly I manage to speed up and the average on the watch slowly decreases. 29:40, 29:30. Every 10 seconds is a goal now. Keep going.
It is now speeding up as we are now on flatter ground. 29:00, 28:50....
I am getting cold now and start to put on clothes that Rob has brought with him. 5 layers and a hat I have on but I am still cold. 28:20, 28:00
Downhill sections now and the time is really going down 27:30, 27:00
Past the old farmhouses but the ground is tough. The average pace is still going down but slower, 26:30, 26:20
Up hill now and I stop looking at the watch. Its no use. I feel slower. I cant get the average pace under 25 minute mile.
It doesn’t take much to dishearten me now and so I am resigned that I will be over 24 hours. I relax and slow down. But Rob isn’t hanging about and I am again breathing hard to keep up with him. All the way I look forward to turning the corner and seeing Ben Nevis in the distance.
Everyone is overtaking me now. Still running. George, Mike. All doing and looking great.
I am scared to look at my watch now. But I do.
25:20. eh. I can do this I thought. A new wave of excitement hits me and if I know if I keep this up I will do it. Under 24 hours. It’s not my original goal but it is my goal now. I don’t care who overtakes me, what time I get or what position as long as I beat 24 hours.

We reach Lundavra and Debbie meets us and tells me that she will be taking over from Rob. Rob looks relieved as if admonished from a life sentence. What has Debbie let herself in for?
She is more caring now. Helps me. I know that is because it is just a case of finishing and because there is no time targets to adhere to. I don’t tell anyone that I have my own but I am sure they guess.
Up the hill from Lundavra, young John overtakes me. Full of beans and running away from his support. He is talking to me but doesn’t notice that I can’t keep up. I can’t hear a word he says as he runs into the distance.
25:00
I am going to make it but it’s getting really hard. I know realise I need a cushion of time because I may struggle coming down the hill at the end. Damn. Not long left to try to get the average down. I settle on 23:00. If I can make that then I will have some leeway.
Its getting dark now and we only have one headtorch between us. Debbie has it and is trying to light the way for her and me. It keeps shining in my eyes and casting big shadows and is worse than if we had no torch. I snap at Debbie and tell her just to care about shining it for herself.
Down the stairs to bonking boulder. My legs are killing me and I fear they will buckle with disastrous consequences on the stairs.
I can’t see my watch now but hear it beep low battery. I don’t even want to turn the light on in case it drains what remaining charge I have.
I don’t have a clue what time it is or what my pace is. I just concentrate on one foot in front of the other. One step at a time. Always forward.
Debbie is scared of the dark in the trees. She grabs my hand and pulls me along. I can’t keep up with her adrenaline fueled march and start to stagger. “Slow down” I moan.
Every downhill is torture, I can feel every root. We stagger around and I wonder if we are even on the path. but always on my mind is what is my pace?
Headtorches behind us. Ian Beattie and George. I am pleased that Ian will complete it this year and then curse as I think it is his fault I am doing this.

At last out of the trees and on to the big new path. I try to see the watch in the low light. Was that 23 something? Downhill is excruciating. The pain is awful. Another runner passes and asks directions. I tell him the wrong way and Debbie tries to correct me. I shoot her down. I am right I tell you. I just hope he didn’t listen to me.

Braveheart carpark and light. I am under 23 minute mile and then the battery runs out. I will make it. I have no time to see by how much but if I have calculated correctly it will be a close thing.

My team joins me and we walk together towards the finish. I am talking now. Relieved that I am near the end and the 30 mile speed limit sign that welcomes you as you reach Fort William.
Graeme Reid overtakes me at the end. I am so pleased for him. It looks like his kids are running the end with him too.

We reach the Sports Center. People are cheering but I am just glad it is over. Last year I managed to run in. Not this year. I can barely walk. It passes in a blur. 23 hours 33 mins. Well under the 24 hours. So much for my calculations.
I don’t care. I give my blood sample. Get me out of here. I am finished with this race. I will never do it again.

WILL I EVER LEARN?

95 miles is a long way. Believe me though when I say it that on Saturday it felt so much longer. I certainly had a lot of time to think during that time. Why the heck am I doing this again? Especially on the last 14 miles through the Lairig Mor. A carbon copy of last year walking in pain for five plus hours. Yet this year I was three hours slower. What went wrong this year? It wasn’t the weather as it was perfect and so many people ran PB’s with the top times being some of the fastest ever recorded on the WHW bar Jez’s time.
Was it my training? My training went to plan right up until April then I stuttered and started to feel run down and burnt out. I remember after a fast 42 mile run which was only two weeks after another 42 mile run and felt fantastic, John Kynaston said that he hoped I hadn’t peaked too soon. I dismissed the comment as I was on a high from running the route so well but as the race drew nearer I heard his word over and over again. He was right, you train to race not race to training.
I had got over confident from a few months of good training. If the race had been then perhaps things would be different.
In the end it wasn’t my day. Actually I wouldn’t say that. I completed the race and that is always an achievement in itself. The thing I am disappointed with is that I put a lot of work into my training. I paced the race perfectly and I ended up slower and just as broken as the year before. Neal ran off like a bat out of hell and everyone thought he would blow up. He proved us all wrong and finished in a time that I can only dream for. Everyone said don’t race the Edinburgh marathon and Thomas proved that that was the wrong thing to do, but again Neal proved us all wrong and raced it just 3 weeks before. I on the other hand was taking an extended taper and trying to undo the damage I had done with over training pretending that I was being cautious and preparing when in fact I was praying that my battered body would feel better.
This was proved time and time again and it is only now that I realise what my body was telling me. The two day 75 mile run for example. I had had a couple of niggles before it but they didn’t affect me.
I felt worn out at the end. Much more than John who seemed to get stronger as the finish grew closer.

Perhaps I need to go back to basics. How I used to run. When I first started running I ran in orthotics. Years of hillwalking had given me dodgy knees and they fixed them. I stopped wearing them. Perhaps they would stop me getting the pains in my legs that I have now got both times on the WHW.

Also when I train it is very rarely over 7 hours. Does this cause me problems? Do I need to have more time on feet runs?

In the end with failure I have probably learnt more than if it had gone all to plan. I want to do the race again now that I have had some time to think about it. But do I have the will power or determination to do 6 months training for it all to amount to nothing. No I don’t. I need a different plan. I need to involve other races and other challenges. I can’t afford to give up another year for one goal because when it goes wrong you have nothing.
Yes I will do the race next year but I will do new things too. Hill running is something I have been wanting to do and other challenges too. Next year won’t be the year of the West Highland Way but rather it will be a year that will include the West Highland Way. I won’t be ruled by it but also I won’t be beaten by it. Hey I must get it right eventually.

West Highland Way Race 2009

Woohoo I finished the race in 23:33:47 and 38th position. I just want to say thank you to everyone that wished me well or came out to see me. Most of all I would like to thank my fantastic support crew, Debbie, Athole, Rob and Kas. Thank you so much guys. You kept me going through the good and bad times.

There was some fantastic performances this year.
Scott Bradley was first in the second fastest time ever in 16:11:56. Sharon Law was 1st "lady" in an amazing 19:55:28 and her first race over 55 miles.
Richie Cunningham took 2 hours off his PB to finish in 16:24. George Cairns again finishing strong in 16:46
Neal "pacepusher" Gibson had the race of his life (so far) and finished in 18:42. I have to admit Neal that I thought your pacing was suicidal but you proved me so wrong. John Kynaston taking more time from his PB and finishing in 19:51:59. I told you you could do it John.
Ian Beattie putting last years DNF to rest with a 23:11:19 finish this year.
Other finishers Gavin, Billy Minto, Jody, Mike, George, Stan, Karen, Davie all doing fantastic.

I really trained for this one but in the end I was slower than last year. What went wrong I really don't know. It was just not my day. I finished though and have another goblet for my collection.
I will try again though. I still feel that me and this race have unfinished business.

Race report to follow... while I am sipping a beer in Rome. :-)

Friday Night Run

So while everyone was enjoying pay day and a little drink after work I and a few others were getting ready for a night run. The idea is to get used to the start of the Way using headtorches. I was going to miss this run because I was meant to be working but also I found that last year it took me days to get over it. It was only 20 odd miles but the lack of sleep, running at a time your body isn't used too and running in the dark takes its toll.
But when my planned working weekend was cancelled I signed up immediately. Not because it was a night run but because it gave me the chance to run the first bit of the Way and also the only bit we didn't run last weekend.

I met John, Ian, Dario and Sue at the Balmaha car park. The plan was to take Ian's car and drop off Dario and Sue at Beech Trees and then drive on to Milngavie where we would start on the way back to Balmaha.
I was feeling a bit yuck as I drove to Balmaha. My cold had come back and I had done no running all week. I didn't say much when I met everyone and was quite content to sit in the back of the car and contemplate the run.
Sue mocked me, asking if I had fake tan on my legs. Perhaps I have been sleeping too close to Debbie at night. :-)
At Milngavie we met Jim, Davie and Stan. Jim and Davie were doing a different route that even although they told me twice went in one ear and out the other. I was still away with it as they left ahead of us. Richie appeared and after the photo's we were off. The normal start is still being worked on so we went to the Fling start.

As we passed the shocked locals through Milngavie village we went straight back into the pace we ran at the week before. 10.20 /min mile. But it felt a lot harder than it should have for me. I struggled a bit and the pain came back to my hip. My foot also started to become sore as well. So much for the rest week. I just couldn't really get into it at first as I tended to sit at the back.
Luckily though as we came out of Mugdock I got more into it and started to talk to everyone. Earlier that day I had sent JK some predicted splits for the WHW race and we spoke about that. It was great to get him to look over my times and have his opinion on them. I have really enjoyed running with him over the last week and sharing our thoughts and opinions with each other although I really have to stop swearing in front of him.
Stan spoke about his grandkids. "Bullsh*t" I thought (sorry I will stop the swearing)... ".... you must mean your kids.... your not old enough" I later found out he is 60. I really thought he was in his 40s.
It was about now that I found out that Murdo has pulled out of the race due to injury. Everyones mood changed as if there was a death in the family. Sometimes it is like that when you hear that someone pulls out. It affects us all and Murdo will be sorely missed. Although I do hear he has been talked into marshaling by Dario.
Onto Conic Hill and Richie ran up beside me. I kept with him for a bit but pulled back and waited on the rest. My competitive spirit is on hold at the moment and by that time my foot was causing me some problems.
Into the Balmaha car park and although it was a good run I was glad we were finished. I felt tired and a bit bashed but by the time I got home I felt like I hadn't even been out.
Debbie and Cairn were out overnight at Debbie's mums. I promised myself a long lie but after four hours sleep I awoke to beautiful sunshine and couldn't get back to sleep. I will pay for that later.

Anyway I just want to say good luck to all you Edinburgh Marathon runners tomorrow and if you want any advice then watch this
Coach Cairn Marathon Tips

75 miles. Will it be tears or glory?

Johns Video of the run
Silkes Pictures
Johns Blog of the run

When I started my training this year I always had in mind the two day training run. All of my long WHW training runs were ran the day after or before another longish run. These back-to-back sessions were an attempt to stop the fatigue that I felt at the end of last year's West Highland Way race.

The thing is I am not sure now that the fatigue I experienced was caused by never running over 55 miles so now I am unsure whether back to backs would be as beneficial as I thought. Sure they will help but perhaps not in the way I imagined.

You see for the last two years people have said to me to watch my pace, to hold back at the beginning of a run. I pretend to listen and I am full of good intentions and believe me I even try. I set off at what I think is an easy pace but it never was. I was kidding myself. On a road race it may have been but during an ultra it was suicide.
People saw me during training runs and said that I had a natural talent to do well and this went to my head. I would run against world class athletes and think that at the beginning I could stay with them. Lactic acid would set in and I would finish in a whimper in agony and posting a time that I should be proud of but know I can do better.

Then I ran the fling. Again I ran fast. 20 miles with Jez Bragg in view. I felt great and life was good. Then by Beinglas I was broken. I contemplated pulling out but continued my legs unable to run and so again I walked the last 12 miles. Thomas the crazy German overtook me looking as fresh as a daisy and running all the way. I had blown it again.

At that moment I swore that I would change my tactics. I wanted to be humble. I wanted to be cautious. To forget about finishing in the top ten of a race and just finish in a time I am pleased with. I signed up for the Cateran Trail 23 mile race and paced much better, but my tired legs gave up before the end. They still had the Fling in them.

So it was on to the two day training run. I had to learn pacing before the race and who better to help me than John K. The most organised WHW runner that I know. JK has all the times worked out. Every two or three miles there is a time checkpoint. If anyone can help me then JK can.

Day 1
Balmaha to Bridge of Orchy
40 miles

Running on the first day would be Sharon, Davie Bell, John and myself. Straight from the off I wanted to prove to everyone that I could in fact keep a lid on the pace. It was easy to do that as my hip has been hurting for a couple of weeks and to be honest I couldn't go any faster than the 11 minute mile pace that we were running. As we ran though the hip seemed to get looser and less sore. In fact by the end of the 75 miles I couldn't feel it at all.
The four of us chatted away taking turns each to speak to each other in two separate group. Never did the two groups have more than a couple of meters between them.
Before long we were in Rowardennan. 67 miles to go I said to myself and all of a sudden I realised that this wasn't going to be just a wee run.
We had quite a long break here. I met Ben from Garscube and I spoke to him for a bit. He was telling me he was still injured and not running the Edinburgh marathon. I felt awful for him as he was in such a great shape a few months ago. He will get a marathon and he will get a great time.

We left Rowardennan and walked up the first big hill and then ran the second. This seemed a nice and easy way of doing it and I will try during the race.
I felt no pressure at any point. My stomach felt a bit upset so I stopped for the toilet and let everyone push on. I didn't rush and knew that I would catch them eventually. Whether it was in two minutes or two hours. I would never have done that before. It would all be about racing and beating people.
I caught them up (I don't know how long it took or even care) and before I knew it we were in Inversnaid. I couldn't believe we were there already and that was when I realised. Running like this is enjoyable and I haven't really enjoyed many runs this year.
Pacing properly isn't about being lazy. Taking your time at the beginning shows that you are intelligent and have thought through your tactics. Everyone has heard the saying that one minute saved at the beginning is ten minutes saved at the end.
(I am sorry that I am going on about pacing)
Back to the run and we were on our way to Beinglas. This section was great and I felt light and bouncy. I started to pull away from the rest and for a moment the old me surface. Then I heard Sharon worn Davie not to go with me and I stopped and waited. We pulled away from John and I think he thought we would leave him. We didn't and we arrived together in Beinglas. Just as we did Davie seemed to have a problem with his leg for a bit but by Beinglas it seemed okay.

I ran out of food at Beinglas and started to struggle. I had dropped a food bag at Carmyle Cottage but that was 50 minutes away. John gave me a Murray mint and straight away I felt better. A second one got me to the drop point.

It got cold quickly as it hadn't stopped raining all morning and everyone left at different times with me being the last.

I caught Davie quiet quickly and he was starting to struggle. His ITB band was playing up but he said that he would just continue slowly. With my pack filled with energy drink from the drop point I pushed on with a new lease of energy. I caught Sharon and before long we caught John but Davie was getting further and further behind and Sharon was getting worried.
We slowed for Davie but he never caught us. Again we were getting cold so we pushed on safe in the fact that Davie would call if he had any issues.
Debbie and Cairn were at the wigwams. It was good to see them but Debbie informed us that she was looking for Davie. He had text her and had to end the run short because of his ITB

Not long now until Bridge of Orchy and I was so surprised that I felt great. Nearly 40 miles ran and I felt that I could pick up the pace again. And I did a couple of times as we neared the end. In fact all three of us picked the pace up and ran strongly into Bridge of Orchy and the promise of a shower and a slap up meal.

Day 2
Bridge of Orchy to Fort William
35 miles

I was worried about the second day. I have never ran as far on a second day after running 40 miles the day before. Especially as the 40 miles we had done are not the easiest. My legs were stiff but not tired or sore. Something that I just couldn't comprehend. It was a completely alien feeling to have done so much but still be in a relatively good condition.

I was last to start off today out of the four starters from yesterday. Sharon was first to go at 8:30, then John at 9:28 and me at 9:40.
To be honest I was a little disgruntled that John wanted to start without me. Not at him for leaving me to run myself but because it would put pressure on my pacing strategy. I wanted to run side by side with John and learn about pacing correctly. Would this mess it all up.
As I climbed the hill out of Bridge of Orchy I started to look at things differently. I was back into the relaxed pace of the day before and enjoying my running. John had done me a favour and shown that I can pace myself correctly. I still wanted to catch John so that we could run together but gone was the instinct that I had to beat him across the finish.
A new me but also because I was more relaxed I didn't ask Debbie to support me at Victoria Bridge and so I carried a light backpack and felt free. No stress and back to enjoying my running.
I met Silke at Victoria Bridge and instead of a quick hi and bye I stopped and chatted. Thomas was on the WHW too and I was looking forward to catching up in the chat when he caught up with me. He had started at Tyndrum but I knew that he wouldn't be too far behind.
I ran on and walked the hills up to Rannoch Moor. I chatted to all the walkers and jogged the flats. Looking at my watch I was averaging slightly faster than the day before. Perfect I thought. This way I would catch up with John and we can run together.
I never once pushed it and by about 4 miles from Kingshouse I caught him up. He was running with another John and the three of us would run together for most of the day.
The hill down past the ski center was sore on my hip but not to bad and we arrived not long after at Kingshouse. The weather was such a difference from the day before. It was sunny and warm.
Thomas arrived soon after but we left before him. He caught us near the Devils Staircase and looked very strong. In fact he ran all the way up the Staircase without stopping once. Very impressive.
The two Johns and I reached the top not long after. The weather was starting to get cold and rain was not far away.

We arrived in Kinlochleven and refueled. Now this was the hard bit. The 14 miles to Fort William. In the race last year I took nearly five hours to complete it. In this training run I would do it in two hours 40 minutes.
At no time did it feel hard although towards the end I started to feel that I hadn't had enough food. The thing is that with the slower pace I seem to be able to eat a lot more and with a lot more variety. John seemed very strong at the end. His new food routine seemed to be a real winner. I was very impressed at how strong he was at the end and he seemed to have more left in the tank. In fact both of us did and it will give us both bags of confidence on race day.

So by the end what have I learnt. Firstly I have hopefully learnt pacing. How much easier is it to pace correctly and finish strongly. Why didn't anyone tell me. Oh sorry you have been for the last year.

Secondly don't wear hair gel in the rain. Yeah my hair went all white.

Third, I need to eat more. Its much easier when the pace is slower.

So that is it. Training finished and I am feeling so relaxed about tapering. Dare I say I am looking forward to it.

Thank you to my ever present support Debbie and Cairn. Sharon and Davie for their chat. Silke and Thomas the crazy Germans and my good friends. Katrina for keeping Debbie company and making me laugh when John was discussing his schedule and you knew nothing about it. All the fellow runners we met on the way.

Last but not least though I have to thank John. If I have finally got the idea of pacing then you will be the one I have to thank for it. I think you have shown me how to tactically think about a race. I am sure your voice will be ever present during the race.

Thank you to Silke and John for the pictures

A mini Cateran

For a small tiny millisecond I thought about throwing away my training plan and running the Cateran Trail ultra. A 50 odd run around Perthshire. Thankfully I decided not to and instead I entered its smaller older brother, The Cateran Trail 23. It is deceiving though. For one it is nearer 24 miles and two there isn't a lot of trail. There is on the other hand a lot of bog and hills so it is a tough wee race but the organisers are a very friendly bunch and I definitely think I will enter again.

This race was all about getting some race experience under my belt. After my Fling I wanted to see if I could ever learn what proper pacing is.
Straight away though I showed my naivety. I had decided on running in my road shoes. "Why has everyone got trail shoes?" I wondered.
The start was at 10 am, 1 hour before the relay teams. I was hoping to keep in front of them today but also I didn't want to go off fast. Richie Cunningham was there so I hoped that I could maybe keep up with him for a while and learn from someone with much more experience.
Straight away at the start a lead group of 4 or 5 runners tore off and for a change I wasn't in there. I caught up with Richie and we ran together. It was good to chat with him for a bit. Soon though he stopped for a call of nature and I seemed to start to catch the lead group but I held off and soon they were out of site. Had I done the right thing? I thought.
Richie caught back up and again we ran together as the ground got muddier.
The only trace of the lead group was footprints in the mud.
We reached the 1st checkpoint and Richie stopped. I didn't need to stop but I wanted to stick with him for the first part of the run so I waited for him to fill his bottles. I was trying out my new North Face hydration pack that was working out quite well.
Then we started up another long drag of a hill and I quickly lost Richie. I didn't mean to but I did feel good and so I just continued on. It was good to run myself for a bit but I was wary about going the wrong way. Training and racing only on the WHW does that to you.
Then I heard voices ahead. It was two or 3 of the lead group. Without trying I had caught them as they had started to wilt from the pace. They also seemed to be having some navigation issues as well.
I shouted the right direction to them and continued on. I was in 3rd position without trying and was nearing the half way point.
Then we hit the mud.
I was sliding place and a runner overtook me. He shouted to me to watch my navigation at this section and just as I replied I went flying and landed in loads of mud. Note to self. Don't wear road shoes, white socks or white tops doing this race.
Richie danced past me as I did my best impression of Todd Carty in Dancing on Ice.
Then back onto trail. My legs battered by the mud section kicked into action and I overtook the runner and caught Richie again.
But I was gubbed. I could feel the torture of the mud section had sapped my battered fling legs. I then arrived at the second checkpoint and Debbie waiting for me. 15 miles gone.
I grabbed some coke and continued. But it didnt settle too well in my stomach. No matter I could see Richie and I was catching him. We then reached the beginning of the last long hill before the end.
Straight away I struggled and so started to walk. Richie didn't seem to get much further away when doing that so I continued. But then I was caught by another Carnethie runner. I just didn't have anything left in my legs to keep up
By the time we reached the top of the hill and onto a flat section the two Carnethie runners were a long way away although in their day glo colours I could still see them.
I was able to get back running again on the flatter section, all the time wary that I was going to be caught by an influx of passing runners. Then I saw that there was still a short steep hill left to conquer. Oh no I thought. But then I spied a white top only half way up and struggling. This gave me the push. If I could catch him then that would be great.
I rocketed up the hill and finally got him at the top and then got a sizable lead on the downhill section. Again sliding in the mud bath all over the place. I tried to jump a muddy section at the same time as 2 hillwalkers and ended up sliding and falling awkwardly. This caused my calf to cramp and as I writhed in agony in the mud I saw the runner I had just passed steadily catching me.
I shot back up and sprinted as fast as I could to the finish, every jump making my calf spasm as if about to cramp again.
Fourth position in 3:20:03 and 3rd senior male. Did I win a trophy? I am not sure as we had to rush off to go to the Gibsons for dinner. Well worth it though as they put on a fantastic spread (thanks guys) and also the crazy German trying to sing Michael Jackson was hilarious.

Good race and I will do it again next year. The pacing felt better although it still needs work. The Fling is still in my legs though.

Stuc a Chroin Hill Race

I played around with the idea of running this race but I think that it is a bit early to run your first proper hill race one week after the fling. Okay I know that I ran in the Islands Peaks race but I think of that more like an ultra.
It was an even harder decision when I was going to be just 10 minutes along from the start of the race at Strathyre because it was the Garscube Training weekend just down the road in Callander.
We were staying in a beautiful hostel, the same one that we stayed in last year and I am sure the same one we will stay in next year.
Trossachs Tryst
The training weekend isn't normally a training weekend in that it is normally an excuse to consume loads of food and drink and attempt to run after it. In fact recent years have been hilarious watching us athletes trying to run with a hang over or still drunk from the night before.
Still I normally run more miles than hours slept although this is easy as no-one seems to sleep much.
But as the years have gone by the weekend has got a lot more civilised with wine, kids and quiz shows. And so during all this fun 4 of us decided that on the Saturday we would go to the top of Stuc a Chroin to watch the race.
We wouldn't run the same route as the runners but would run up the back (and easier) slope from Callander and time it right so that we would meet the leaders at the top.

We set off at lunchtime and ran for a couple of miles along a track to the dam and a stalkers bothy. Immediately we started our ascent up the hill. It was an easy incline and we managed to run most of it. There was 4 of us. Grumpy Euan, Ian the hill runner, John the Jogger and myself.
I have never found Euan grumpy but his partner Ali calls him that so it has stuck, Ian is the hill runner of the club and known for his mental hill runs in inaccessible places of Scotland and last but not least is John the Jogger. Not much of a jogger when doing 32 minute 10Ks.
John unfortunately had his road shoes today but the rest of us had our fell shoes on.
200 meters or so up the easy incline the hill started to get steeper. I tried a mixture of walking fast and running but my quads were burning and by now I was glad I wasn't running the race. The views were beautiful and I wished I had brought my camera. The morning had been showery but the afternoon was sunny with a biting wind. But we were running and you don't notice the cold. Again the incline eased and we ran, passing walkers on there way up. I started to feel stronger and was finally shaking off the fatigue of the fling and the easy week I had had. The last section was steep but we still couldn't see the runners on the ridge and so we took it easy.
Up at the top the marshals for the race were gathered waiting expectantly. It was icy cold and we quickly cooled down.
This was the first time that I have ever watched a hill race and it was an eye opener. All the runners looked knackered. Okay I know that it is no mean feat to get to the top of a munro but I thought that perhaps the front runners would have looked a little fresh. But the didn't and again I was thankful that I wasn't running it.
I started to see people that I knew. Tom Owens, Iain Ridgeway, Richie Cunningham, Angela Mudge, John Kennedy, Andy and Emma Birnie, Nick from Bella and the only Garscube runner running Davie Dickson. He has just started running hill races and seemed to be running superb.
By now we were bloody freezing and it was time to go down. I love the downhill sections and managed to get a good pace down some sections. John in the other hand had a hellish time with his road shoes. Slipping and sliding everywhere.
Just before we got back to the car we got a soaking from a rain shower but that didn't dampen our moods as we all had a great wee hill run.

Stuc a Chroin Results

11.41 miles
2 hours 29 mins

No sex please... we are runners

So the big race is tomorrow. Not the big, big race but my first ultra of the year. So what does everyone do the day before a big race? I am having a lazy day feet up, TV on and cleaning my shoes from the last time out. I am an athlete Debbie, okay. :-)
This week has not been the best in terms of preparation. I had to go to London at the start of the week. I have felt awful. Not sure if it is a cold or the taper. My legs feel awful. I have been struggling to come down the stairs in the morning. What will I be like coming down Conic Hill. I am sure that this will all disappear in Milngavie at 7am but will I still feel okay later on. Bloody tapering.

I am really looking forward to meeting up with everyone tomorrow. Catching up with friends.

Garscube have a team in the race. Rob McLellan, Davie Aitkin and me make up the team. Looking forward to seeing how we get on.

So my bed beckons me back again and so I just want to wish everyone running the Fling tomorrow the best of luck and a big thank you to the support teams and organisers without whom we wouldn't be able to do this.
But most of all thank you to Debbie and Cairn who without, I wouldn't be able to get out of the door for the race.

A post for Thomas

Hi Thomas,
As promised here is a picture of my socks.
They are thin hillwalking sock (liners) but they have protection in all the places that rubbing can occur.
Hope that helps.

Marco

Taper Tantrums

Its day three in the world of tapering and I ran my last speed session before the Fling. I will do some easier speed work to freshen my legs up but nothing like today.
Today's session was 3 * 8 minutes with a 90 second recovery.
I wanted to take this session easier than before but actually found that I had a much better session because of that. My splits were good and I felt quite refreshed at the end. My legs did feel a bit tired but this was probably due to my leg massage last night.

Rep 1 : 1.43 miles @ 5.38 /mi
Rep 2 : 1.37 miles @ 5:52 /mi (This one is hilly)
Rep 3 : 1.48 miles @ 5:27 /mi

For my taper I plan to run about 8 miles tomorrow then a rest on Friday. Saturday will be an easy 12 miles with Sunday as a rest. Then I will run Monday and Wednesday before resting before Saturday.

A Cairn on top of Conic

WHW Training Run 12 April 2009

So it was back on the Way again for the second half of my weekend training before tapering for the Fling.
Today the plan was to run from Milngavie to Balmaha. Debbie was also having her first run on the WHW since Cairn was born. And so the plan was for me to drive to Milngavie and then run to Balmaha where Debbie would meet me and then she would run from Drymen to Milngavie.
It was easier to plan all that than what pace I wanted to run. I had a few texts with Tom but still no clearer on pacing. In the end I decided on 1:30 to Drymen and 1 hour to Balmaha.

Milngavie to Drymen
12.15 miles
1:29:35

The pace for this section I had worked out as being 7:22. Straight away from Milngavie I could feel the pace. I think that my body isn't used to running the WHW at that pace and perhaps the 20 miles on Friday were still in my legs. Also it is a hard work when you are constantly looking at your watch instead of the scenery. Is this really what running on trails is all about?
Thankfully within a couple of miles I started to feel good and settled down a bit.
Although John likes them I struggled with the new gates. These last couple of years of trying to get into Ultra Running have given me strong legs. Unfortunately I would struggle to arm wrestle a 10 year old girl as my arm muscles have disappeared completely. I found the new gates stiff and annoying to open. Perhaps I should learn to vault them.
I was glad to get to Drymen. This section is far from being my favourite but the next section I really like.

Drymen to Balmaha
6.92 miles
1:02:17

I had been running up all the hills until Drymen but on the hill up to the woods at the beginning of this stage I took the opportunity for a break. This also gave me a chance to sort out some food and gels. By Conic Hill my quads were very tired and so I had to take a lot more walking breaks than I would have liked and I reached the top on 52 minutes. Looking at my watch I realised I only had 8 minutes to get to the car park and so I picked up the pace.
By this time there was a constant stream of walkers coming up the other side and the would stop and get out of the way as I ran down. At first I thought perhaps it was because they were in sheer awe at my graceful descent but as I got closer to the bottom I realised that they were all just waiting on my slipping and falling on my backside.
Thankfully I didn't and two minutes slower than I scheduled I arrived at the car park with Debbie and Cairn waiting patiently.

Milngavie to Balmaha
19.16 miles
2:31:52
7:56 /mile
12 April 2009

The 2 runs at the weekend while not being tough were certainly not the easy runs that I have been used to on the WHW. But should race pace be easy? Shouldn't ultra running be pick a pace and then run slower? Will I be able to average 8 min mile from Milngavie to Balmaha and then run another 35 miles without dying. Questions that I have to answer during my taper. Less than two weeks to go and uncounting.

Easter Monday on Conic 13 April 2009

On Easter Monday, Debbie, Cairn and I went up Cairns first hill. Conic Hill. It was lovely weather but Cairn missed most of it as he slept.
We met John and his family at the top who were out for a walk too. It was good to catch up with them.
Cairn did great and was very settled in his papoose. A good sign for any munros we do later in the year.

On the way to 22

I decided that it would be a good time to do a 22 mile run on the WHW at Fling race pace. I did wonder if this was a wise thing to do but having read JK's blog he did the same thing as well.
Wow so for once Marco is being wise I hear you say. No not at all, after this 22 mile stint I am taking Saturday off before another 20 miler on Sunday. Then it is taper time for two weeks and the Fling.

On Friday I was running from Balmaha to Beinglas. I reckoned it was 21 miles and 3 hours 33 minutes seemed like a good time to aim for. I based my individual stage times on some Fling times from last year.

Debbie and Cairn, my ever present support this year, dropped or rather threw me out of the car at Balmaha and off I went on my run.

Balmaha to Rowardennan
8.10 miles
01:06:59
8:17 /mile

I had thought that this section was 7 miles and so my pacing was way out what I thought I should have been doing. I thought I was going way to quick as I was aiming for 1:09 for this section. If it had been the 7 miles I would have been under 1 hour. Okay this time it worked as the distance was longer but again it showed that my pacing especially at the beginning of a run is woeful.
I felt great on this section and the rain that was falling when I started had stopped within 5 minutes. Yesterday I had ran 13 miles with 7 under 6:40 pace so to have recovered was great especially after the week off with the cold.
The West Highland Way was muddy throughout the day. I hope it is a bit drier in two weeks.

Rowardennan to Inversnaid
7.29 miles
01:03:30
8:42 /mile

For this section I again practised my running up the long hills out of Rowardennan. I am finding them much easier now and they save so much time. By Inversnaid though I was starting to feel quite tired. I was not sure if the pace was just too quick for me or if the run from the day before was still affecting my legs. I like this section and found that the time went by quickly. My aim was for 1:03 and I was bang on.

Inversnaid to Beinglas
6.63 miles
1:16:01
11:28 /mile

It is hard to keep to a pace in this section. I was wanting to run at 11:30's but during the difficult section at the start I was going at 13 min mile. It was muddy and slippy and I had a couple of slips. I knew that I could catch up later though.
By the end I had to walk up most of the bigger hills but I was still on my pace and I felt strong as I came to the finish.

Balmaha to Beinglas
22.02 miles
3:26:30
9:23 /mile

A good run that taxed me enough to make me wonder about my pacing. I tried different gels today (GO) and found them a lot more watery and so much easier to eat. I also tried mint sweets which are good.
Debbie and Cairn met me at Beinglas. I am so lucky to have them helping me out this year. Thanks guys. :-)
On Sunday I am running from Milngavie to Balmaha. I would like to aim for an 8:20 minute mile pace. I think that this is easy for this section but I want to feel good at the end of it.

A devil, a canal and a long weekend

A devil

From the start of WHW training this year I have tried to have a run on the way every second week. The idea was that I would run the route of the training run at the end of the month two weeks before just like a practise attempt.
Also part of my training runs are to run half of the long run either the day before or the day after. This was a great idea until the distances started to increase.  In two weeks time we are running the Devil of the Highlands route. All 42 miles from Tyndrum to Fort William.
And so, to keep with the training plan I had to do the same. Two weeks before.

Devil o' the Highlands Route
Tyndrum to Fort William
42 miles

To make it all work out I had to take the day off work. You know that you are becoming a fanatic for ultra running when you take a day off, then get up at 5am and then drag your wife and seven week old baby with you too. Okay perhaps it may have been Debbie that dragged me out my bed.
Anyway we arrived at Tyndrum and I set off at 7am.
Apart from a slight niggle in my right calf from the beginning I had a great run. I really enjoyed it and the weather was very kind to me. It was sunny with spring well and truly out.  I even saw blossom on a tree in Kinlochleven of all places.
Training wise I was trying to keep to the running up hills but not as many as last time. Keeping with the one gel and 500ml of energy drink formula although I did have a terrific egg sandwich at the Devils Staircase.
The top of the Devils Staircase had a lot of knee deep snow that slowed me down and worried me because you couldn't see the boulders below the soft snow.
I felt good at the end and pleased that I didn't bonk like I did last year.
Thank you so much Debbie and Cairn for all your great support and to JK for your text asking how it was all going.

Distance : 42.19 miles
Time : 6 hours 38 mins
Avg Pace : 9:26 / mile

A Canal

On Saturday, a new event was being held. It was the Glasgow to Edinburgh Double Marathon. I had contemplated running this but in the end decided not too. It also seemed a bit pricey at £50 and after seeing the event organisation I didn't really see where all the money went but the organisers seemed friendly enough even although they looked like a bunch of university students.

A lot of the people running were from the WHW family and it was great to meet up with them all. But Debbie and I were here to support Sharon.

I also decided to run 18 miles of the canal as part of my training.

Running the 18 miles didn't feel to hard. Okay it was not as easy as it should be but a strong wind was behind me and the canal is as flat as a pancake.

Distance : 18.23 miles

Time : 2hrs 21 min

Avg Pace : 7:46 / mile

During my run I ran with Lucy Colquhoun for a bit and we chatted. I felt slightly embaressed because I had once posted that on a blog "I beat Lucy" It was totally tongue in cheek and I just hope that she read it that way.

I also ran with Kenny V as well. He is running the WHW this year for the first time and seemed to be very strong. Thomas came in a great 4th place. I was really pleased for him as at Bonnybridge I thought he looked done in but he must have got a second wind because he finished looking strong. Sharon came in a great 6th position and second girl with Davie minutes behind her with sorer ears than legs.. ;-)

I didn't get to talk to anymore people as I had to leave to go to John Bell's 40th birthday party. A great night but after all the running I swear I had a few dizzy spells and it wasn't caused by alcohol. Debbie on the other hand had a few dizzy spell that were.

Full Results for the run are here, and a good run by Phil, Ian, Aileen, Keith and Mags. Well done to everyone.

A Long Weekend

So after quite a busy weekend running, how do I feel? Quite good funnily enough. My legs are fine although a bit stiff. Energy wise though I feel it will take a few more days to get back to 100%. Today I did 16 * 200m reps. None of them fast but they felt great for getting all the rubbish out of my legs. Back into a cold shower after it and I felt great.