GSR Countdown

Slightly late as was busy yesterday. 

Last Monday I had a day off and not surprisingly my quads were sore from the previous days climbing. 

Tuesday my quads were still sore but another day off meant that for the first time ever I went to the clubs track session!

I cycled up to Williamwood and went for a warm up. I don't think I've ever been in a session where our group was all so close together and really pushing each other. The session was 1k, 800 m, 600m then do it all again. My quads were sore for the first 3 but didn't affect my running as I didn't seem to be using these muscles. Then in the second set, I did each distance faster which was pleasing. Then we did a 400m where Sheila absolutely bombed round. Then it was warm down and a cycle home. I really enjoyed the session and has put me in the mood for more track work in future.

On Wednesday I did an easy 10k. Then Thursday was down at Roukenglen park for just over 1km reps. I decided to take the first 3 easier and then try to do good ones for the last 2. The last 2, I managed 4.01 and then 3.53. The last rep in particular felt like I was really giving it everything.

Friday day off. Then Saturday I went up the Cobbler with Scott and Viv. We decided to make a decision on what mountain to climb when we got to the 3 way junction for Cobbler, Narnain and Ime. When we got there Ime and Narnain were clouded over but the Cobbler you could see the top so decided to go for that one as it would be good to actually get some views!  Which we did. When we got back to the 3 way point, Ime was clear but it was too late in the day to attempt it so Scott and I sauntered back down while Viv put the gas on as she did one of her final climbs before she attempts the 3 peaks challenge in 2 weeks time.

On Sunday I had planned a ten miler but due to having to get over to my parents early I had to cut it short to 6.5 miles. My legs were tired but not sore from the day before's hill walk but after a few miles they got into an easy rhythm and it was a good run. It was also great to see so many people from my club out and about.

Then of course it was my brothers wedding which was absolutely brilliant and I have never been so proud of him.

The UTMB race was cancelled after 20 miles. I can't imagine how people would feel after all the training they put into this sort of a race then getting cancelled after 3 hours. But with these things its always about safety first and the 80 mph winds and mudslides you can't risk it. But kudos to the organisers for putting on another race the next day even if it was 'just' 100k instead of 100 miles. And even better news is Jez Bragg won!

On Sunday it is the Great Scottish Run. My 10th half marathon and 4th running at the GSR. Will be very interesting to see how I get on. I am going for a PB (Under 1.36.48), but just have to see if I can get the right pacing and if so whether I can sustain it.  I am definitely running faster at the moment than I have ever gone before but at the same time I haven't done as much tempo runs or long runs recently so will have to see how much endurance I have in the legs.  I am also excited to see how I get on compared to the people at my club and park run who are about the same standard.

Almost a solid week of pure illness

Monday I went out for a 4.5 mile run and felt groggy, I knew a cold was coming. Tuesday I went out a mile then turned back as my throat was jumping up and down and getting sorer. I know they say if its the neck and above run but this was making running a trial so just decided to leave it until it got better so no activity all the way through to Saturday.

I am always in denial that running causes any of my illnesses. But I think this time looking back it may have. From Wednesday to Sunday the week before I did 4 hard sessions in 5 days. I don't normally do that and think that must have been it.

Saturday I went along to park run and helped marshal the 1 lap/2 lap split point. It was fun again cheering on all the runners and talking to Stephani and David. I have decided not to take up the director role for the time being. My ultra plans along with wanting to run the park run more mean I'll be busy enough but it is something I want to do in the future and if I get injured it is a no brainer.

Another decision I have taken this week is to pull out of the Loch Ness Marathon. I just haven't got in the long runs I would have liked to since Clyde Stride due to this, that and the next thing. Also I looked at my schedule for September and I realise I am just not doing focused marathon training and marathons are definitely not a race to underestimate and even if I said I would take it easy I know that would change the minute I hit the start line. So instead I have signed up for the Mugdock Trail race the week after - more mud filled madness!

Which brings me nicely on today. I feel a lot better but didn't fancy a long run today as didn't want to push things too soon. So I drove up to Arrochar and climbed Beinn Narnain. Although the weather forecast said Sunny intervals/good visibility. It was raining the whole way up and couldn't see more than 20 metres in front of me. I was planning on doing Beinn Ime but decided to take the easy option, a) because of the weather, b)just back from illness, c) save Ime for another time. I managed 3mph for the first 3 miles up to the cobbler/ime/narnain three way junction, taking a gel every half an hour. Then turned up the steep slope to the top of Narnain, through boulders and marsh. When I got up to the top, I couldn't actually believe it when I saw the trig point. It almost felt too easy to be a munro. It took me 1 hour 25 mins to get to the top. So after sorting myself out and taking a clif bar I headed down. I took a slightly too much to the north route off Narnain and ended up on the path to Beinn Ime. I took my time over the boulders but as soon as I got to the marsh I was running. It was so much fun running through the marsh as it is just so soft! Due to the poor visibility I took a quick compass check at the turn style and headed south back to the three way junction so I hadn't gone that far off course as you can see from the map:

After running for a wee bit down the path, I took off my trousers so that I could run freely down the rest of the trail in my shorts. The bit where the path divides on the map and just goes straight is just where I forgot to start the garmin after changing! But it was only about 5-6 minutes. I really enjoyed the descent down the trail, jumping over rocks and burns. I am still not that good at the steeper bits but that will come.

Overall a great day and is really getting me in the mood for more hills. It was also the first time I used my inov8 back pack which was really good. Shoulders are fine and the zip pockets in the bit that clips across your waist is really handy for gels.   I want to get to the stage where I can jog up the hills or at least the less steep bits.

Next weekend is the biggest weekend of the year. UTMB!!! no not really (although it is the biggest ultra in Europe).  It is the biggest weekend of the year for me, cos my brother is getting married!

But I will be looking at the results for after. Geoff Roes and Scott Jurek are coming over from the States for it. Killian Journet is looking to make it 3 in a row. Britain have Jez Bragg who claims he has had his best stint of training ever. Will also be interesting to see how West Highland way race winner and Scotland's own, Richie Cunningham gets on. Obviously there will be loads more people to look out for as this is such a competitive race.

Anyway, hopefully I am now over this cold and can have 1 more week of good training before a taper week for the Great Scottish Run.

A solid week pure running in the bag

Monday I wanted to go out but didn't get home from work till 8, so when I sat down in the flat I suddenly realised how tired I was, so decided an early night would be more beneficial.

Tuesday was a strange one. I went out, got 1/2 mile into my run then my leg started to feel sore, hard to describe but decided it wasn't worth risking it so jogged back. I then did some housework for an hour and realised my leg was ok. So I went back out and did 3 miles and it was fine. It's almost as if I was just shaking off the rust after not running for 3 whole days!

Wednesday, the rust was back for the first half mile then it went. What a run! I did my usual 6.4 mile route taking it at a nice steady pace and got round in a route record time of just under 50 minutes. Previously my quickest was 52 something and I felt great after it so even better.

Thursday night, club night. Tonight it was a session I had never done before - 30 minutes out along the Ayr Road then run back. The first mile to Eastwood Toll we just took at 8 min mile pace. When we got to Eastwood Toll, a few went on but the rest of us waited for our group to get together. I thought about going on but I thought a short break would be better before 30 minutes up the Ayr Road. So we were off, this is when I found out it was 30 minutes from the club and not from Eastwood Toll. At that point I thought I just want to really go for it for 20 minutes and see how far I can get. I would say it is the first time I have really taken a risk in these sessions, in terms of running out of energy as this was 20 minutes of gradual incline. First couple of miles were 7.12 then 7.14. Then I was really giving it everything and my pace dropped to 7.28. But I made it, 2.8 miles in 20 minutes which meant I made it to the roundabout beside Mearns Primary. Easily the fastest I have ever run up the Ayr Road. When I turned back I used the first mile to get my breath back so that was a 7.16. Then I gradually got into the swing of things, doing a 7.02 then 6.43 pace down to Eastwood Toll. I eased off a bit after that as I wanted a warm down. That was until B group guys started flying past, so although I couldn't catch them I ended up doing 7.30 for the last mile. I can't wait to do this session again and do it properly and see how far I can get with the extra 2 minutes.

Friday I took the day off. Then Saturday of course I had that park run! I also got talking to one of the volunteers, Gav, after I finished my run and turns out he did Clyde Stride too. I asked him how he did and he was 2nd with 2 miles to go then took a fall and ended up coming 4th and 3rd male, I think my response was WOW!. Looks like he is totally hooked on ultras as he is doing Speyside and River Ayr in the next month. I also got talking to Sue and she was talking about the D33 which is an out and back ultra up in Aberdeen which she reckons is next February but might be March, which is starting to tempt me. February race is gonna be a tricky one - D33, Barcelona half, Carnethy 5 or National cross country!? Afterwards I went for a warm down with Ian, Jim and Martin before heading into the Burrel for drinks. One of the directors, Alan, asked me if I wanted to be a director! WOW, He said I've done all the tasks and know what is involved. I am considering it and I think am pretty much a yes. So watch this space!

Sunday I went up to the club for the first time in ages for the Sunday long run. I was happy they chose a route I hadn't done before. There must have been about 10 of us and everyone seemed to have a story about this run. Whether this was there first proper run back after a while a way or what they'd done the day before. So it was one of those runs we were all just wanting to get through it which everyone did. Personally I am so pleased to get this one on the board as it is my longest continual run (no walking) in ages. I especially liked the way back through all the parks as I've never been on that bit before and it was just really enjoyable. The group did start to spread out after the first half. Then in the last 2 miles Gordon and Stephen stepped it up and I couldn't keep up but was still very pleased with the run.

All in all it was about 13 miles with great company.

Overall a great week and its good to get a really solid 36 mile week in which I can build on. Hopefully I can get back up to 50 mile weeks again in September.

14/08/10 - Glasgow Park Run #85

After pulling out of the Helensburgh half marathon at the start of August, I decided to go for a park run for my race for August. I was meant to go on a long run with Alex today but he pulled out due to a foot injury. So I had a look at the volunteer roster and it was full to the brim so decided this would be my race for August.

I got to Pollock Park about ten to nine and immediately went on my warm up which was about a mile. I felt a bit sick as my breakfast hadn't quite gone down but I thought with half an hour before the start it would be settled by then. When I got back I got chatting to Sue from my club who did the Devil O'highlands race last weekend, so we were trading stories and talking about plans for next year. Then I headed up to the start where I lined up beside Martin from my club.

Before we knew it we were off and as expected Martin flew off in front down the gentle slope. I got into my relaxed stride which has worked wonders in training. When we turned up the hill I got alongside Martin and then as we turned the corner again I started pulling away. Then I passed Ian Goudie, who I would have a good race with today. As we started going down the hill he went back past me. Although I didn't know it at the time as I never looked at my watch I did the first mile in 6.38. Then got down to the glade and back up to the split where I overtook Ian again along with quite a few other people. I was feeling really strong on the uphills. I thought I might be pushing it too much but I thought I might as well try and keep it going and see what happens.

So I got to the lap 1/lap 2 split where there was a good crowd of people including the marshals cheering which was a good boost. Then I went down the hill and you guessed it, Ian passed me. Going back up the slope and round up the gradual hill I overtook him. That was mile 2 done in 6.45. It should really be slower than the first mile as over half the first mile is totally flat/slightly downhill. As I went down the hill towards the glade I expected Ian to overtake again but this time he wasn't there to my surprise. I thought then I might finally get to beat him as the rest of the course was mainly uphill now. Somehow I was still runnning strong on the uphills and overtook quite a few people. When I got to the lap 1/2 split, I turned towards the finish down the hill and tried my best to go down without getting overtaken and no one did. Last mile I did in 6.44. Plus you have the .1 of a mile to make it up to 5k.

I crossed the line thinking. a) that must be a PB and b) although pushing it, I still had something left in the tank. I looked at my Garmin 20.43!! Amaaaaaaaaaaaazing! I still can't believe it. I knocked 48 seconds off my PB which for a 5k is ridiculous and I know will not happen again by that kind of margin. Sue gave me my position and it was 32..out of 279! The even funnier thing is that back when I set the previous PB in April here is a quote from my blog:

I have a bit of a way to go before touching Jacqui and Steven's PBs which are in the 20.40s but it is good to have something to aim for :-)

Jacqui's PB for the course is 20.40 and Stephen's is 20.48 so I am now sandwiched in between them on the Giffnock list of parkrun PBs

Although I had something left in the tank I don't think I could go that much faster at the moment but I could go on for longer.

Afterwards I shook hands with various people including Martin and Ian. Turns out Ian got a course best and just missed out on a sub 21 minute run. I have ran in the same race as Ian, four or five times now and he has beaten me every time, so it was nice to finally get one on the board! Martin was a bit slower this week but last week he got a course best too. Due to this being the only course I have run still for 5k it is my pb overall.

Overall I am so happy with this run, as I say I still can't believe it and it is another gold target met which was a sub 21 minute 5k.

I really can't wait for the Great Scottish run now!

Back in the Saddle again

Yep that's me back running and feeling gooooooooooooooooooooood!

Monday I ran to the gym and back with no pain at all in my foot. At the gym I did, 22 minutes on the rower covering 4,650 metres! Another 2 minutes on to that and 5k looks like a possiblity. 30 minutes on the cross trainer followed by small circut session.

Tuesday I did my 6.5 mile loop and totally cruised it, coming in at just under 53 minutes. Awesome. Wednesday I was going to go to the gym but on the way there my legs felt really stiff so just went for a short 2.5 mile run.

Thursday was at the club doing 0.46 mile grass reps at Roukenglen park. I felt awesome getting into a really good stride. The first rep I did in 3.04 and the other 4 reps varied from 2.53 to 2.58 so pretty pleased with the consistancy. It did feel like an 800 metre race at some points with people getting boxed in and getting pulled back but unlike a race we had a good laugh about it. There was also mention of some from the club going to Barcelona next year for the half marathon. Highly tempting!

Friday went for 2 mile run with Alex H round Gogarburn.

I was tempted to do my race for August on the Saturday at Strathclyde park run as Glasgow Park run was off this week due to the Pollock park family fun day. But my sensible head took over again as I was picking up my bro for his stag doo at 11am, so would have been tight and also I don't think I would have lasted if I had run in the morning. So needless to say Sunday was out as just far too tired. But will be back at it tomorrow and looking forward to the week ahead.

Down but far from out

Well that foot injury I picked up has gradually got better as the week went on and I think I am now at the point where I can introduce some light running as it is pain free now.

Has that stopped me? Well it stopped me running but that gym membership I got last month suddenly came in extremely useful! So I have been walking to the gym and back some nights and driving others. My foot was totally pain free when no pressure was put on it so here was my week:

Monday: 60 mins cross trainer - easy
16 minutes rowing - too long ago!

Tuesday: 30 minutes cross trainer - hard
18 minutes rowing - 3800 metres

Wednesday: 60 minutes cross trainer - hard

Thursday: 60 minutes cross trainer - hard
20 minutes rowing - highest strength - 4200 metres

Friday: Decided to rest just in case I was doing Helensburgh on Sunday - I so nearly went to the gym again though as my recoverys from each session have been literally overnight.

Saturday: I went down to park run, helped marshal the start then did registration with David and Hamish. Then had drinks in the Burrell with the gang and sorted the numbers. I then went for my test run to see what my foot was like and from that would decide whether to do Helensburgh. I was a lot better but when I went up to half marathon pace I did feel it a wee bit (maybe just my mind) so decided it wasn't worth it and when I look back it was a good decision anyway not to do Helensburgh this year. I was looking forward to Helensburgh as I knew a lot of folk from park run and my club doing it but at the same time though it would have been daft to do a race when I'm literally on the brink of returning from injury.

Sunday: I headed straight for the gym and did possibly the longest gym session I have ever done:

2 hours on the cross trainer - gradually increasing intensity throughout
1500 metres on the rower - I was planning on more but set off far too fast.
Some weights and small circuit session ( I did this on all my sessions through the week)

So overall a great week considering and its made me think about a lot of things too. Like I haven't really tested myself, road race wise since Troon 10k in early May. So I do wonder what all this different stuff I am doing including all the ultra stuff will affect my road race times. So I have decided as long as my injury is cleared up completely, I'll do a parkrun as my race for August. For this reason too, although I want to go more into ultra and hill running, I could never completely let go of road running. I have also been thinking about Loch Ness in October and I was hoping to get my tempo runs and longer runs in (no walking) but this hasn't happened for various reasons so I may just go up to Loch Ness for an easier run than planned (if there is such a thing in a marathon!). Instead of going for 8 min/ miles. Maybe start off 8.30 - 9 minute miles and because I blew up in Lochaber, I could even get a PB! But will just have to see how training goes.

In other news it has been great watching the European Athletics championships with all the British success, it is inspirational. A few things though have as always gone under the radar, not because of this, just because it is a minority sport. The Snowden hill race was on last weekend which is one of the biggest/famous hill races in Britain. The most amazing thing about this race this year was that not only did Scots win the male and female race. But the winners, Robbie Simpson and Catriona Buchanan are both 18! What amazing prospects for Scottish hill running. If you want to see a programme about it (click on English subtitles) follow this link:

Also further a field and I know she is not Scottish but Jamie Donaldson was first female and 3rd overall in Badwater 135 mile race for the 3rd year in a row breaking her own course record by half an hour! Zach Gingerich won the race, in just over 24 hours!

Next weekend it is the Devil O'highands race which is a 42 mile ultra from Tyndrum to Fort William. Looking forward to hearing how Sue from my club gets on. And looking at the line up I think the women's course record could go. Jez's men's record should be safe but who knows!

Anyway I'll be out for an easy jog tomorrow night and hopefully will be back training again proper by the end of the week.