Longest Running streak ever - plus looking forward to next weekend

Well Monday was the end of my longest streak of consecutive days running ever and quite possibly my best period of training ever too. I really got into a great rhythm and routine and just makes me want to run everyday all the time. I lasted from the 31^st October to 22^nd November meaning 23 days on the trot. I was planning on doing everyday in November but I have been off with the flu since Tuesday so I am now gearing myself up for trying to run every day in December (Better known as Marcothon).

I did get out for a 7.4 mile run on Monday which was nice. I had a sore throat but thought nothing of it as I have run through it before. But Tuesday the bug went down to my stomach and knocked me for six. So no running, no nothing, Tuesday to Friday. Friday my legs started to get restless again. 

Then Saturday morning I woke up and felt the same as I did Monday. So opened the curtains – Snow! I decided to take the bike to park run to save scraping the car. I was never going to go for it today anyway with my cold but the conditions meant no-one was able to go for it. But still a great turnout of 119 runners with loads of Bella Harriers vests as they were using this particular run as part of their club championships. So I went round at a steady pace and finished in 23.34. A good solid run considering and it was good just to get back out there especially with the snow making everything so pretty. Now time for the fun that snow brings, that every run feels like a cross country event. I got pretty good at running on ice at the start of this year, here’s hoping that continues!

Today I woke up and felt better than yesterday as my throat is nowhere near as sore now and I feel I’m gradually getting back to 100%. I still didn’t want to overdo it today. So just went for a 4.5 miler. More snow overnight meant it was harder work than usual but it’s so nice running in the snow. It was heavy when I was out and sometimes blowing right into my face, I was thinking I should have wore my ski goggles!

I can’t wait for next weekend for 4 reasons. First its Giffnock North awards night where I know loads of people who are getting awards. Secondly it’s Glasgow parkrun’s 2^nd anniversary and 100^th parkrun! What a landmark! They were thinking it would be a big turnout but if it’s anything like today it might be another low key event. Next its West Districts cross country down in Irvine in the afternoon – If I can get there?! Then finally and probably most confusing as to why I’m looking forward to it; It’s the North Face Endurance 50 miler in San Francisco! Now this may seem like another ultra in the states. But with $10000 prize money for first male and female, this has attracted the top ultra runners from around the world. Making it potentially the most competitive ultra ever, even more so than Western States earlier in the year.

I won’t go through all the contenders as there is too many but Jez Bragg and Lizzy Hawker are representing Britain! Both won at UTMB and will be really interesting to see how they do. Maybe this event is not as bigger stage than UTMB but they will certainly up against some bigger names than who ran the UTMB revised course this year and probably the people Jez and Lizzy want to test themselves against most. Here is an article that sums up the main contenders nicely!

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Renfewshire XC and the magic of running

Another solid week. Monday I did my 10k loop which I'm gradually extending so its about 6.6 miles now. Usually I don't write much about these runs as generally there isn't much to write.  But I do love these runs. After a day at work it's great to get out for an hour, cruising round the streets and pressing the refresh button on my brain. Some how I have totally recovered from Tinto too and enjoyed every step of this run.

Tuesday I did a session which I haven't done in ages. After a mile warm up, I do 434 meter reps times 10. I started off easy and got quicker as the session went on.  Its actually a loop of just over 600 meters and I use the remainder to do a jog recovery. I was surprised when I got home to find that my fastest rep was at 7 minute mile pace and I averaged about 7.10 pace.  But this run was more than times, I managed to work through a few problems that were starting to get to me. Not only did I get perspective while running but also worked out a solution and felt so much better once I finished to when I started. Then it all came back to me why I started running again in the first place.

Wednesday I went out and did the 6.6 mile loop and felt good again.

Thursday at the club, I wasn't too sure what I was going to do as I had the Renfrewshire cross country at the weekend. The session this week was 3 times 2 mile, which is one hard sesssion. After speaking to a few people who were going to run on Saturday they said to just do 1 times 2 mile. So after a mile warm up, I was ready to go with the B group. The first half mile was down hill and I felt already like I was running at my threshold pace. The next half mile was up hill, which is usually my strength but tonight I was struggling to keep with the pace. One of the guys actually stopped to tie his shoelace and overtook me again before the end of the first mile. The second mile was flat/downhill and saw the other guys in the B group shoot off in the distance. I was gubbed and just pushed to the end knowing that it was my only rep. I managed 6.52 pace which if I remember right was what I averaged last time I did the session too, however last time I was more even paced.

Friday, I jogged 2 miles with Alex round the grassy paths of gogurburn. I had recovered fine from the short session on Thursday but the underfoot conditions made this a bit more effort than usual. Each step just sank right in and you could see that only one other person had made foot prints on the paths that day.

Saturday I went down to park run in the morning and gave out the numbers which was a good laugh. Then I went home, had some lunch then straight out to Gourock for the Renfewshire cross country. I've never been to Gourock that I can remember but I was told it was pretty hilly. I had memorised the route to Gourock High School and navigating was made even easier by the fact that when I got into Gourock, I looked up and there was the school at the top of the hill. I thought this is going to be fun! I got there and reported to base camp. It felt a lot quieter than other races I'd been to but still seemed to be a good turnout for the seniors race.

I went on more warm up and went round the course. Already I could see this was a very up and down course with only a few stretches of flat bits. There is one point where the course goes round this tower/monument thing and from it you had great views across the mouth of the Clyde and could see across to Arran. I made sure I made the most of the views in the warm up as I knew I wouldn't have time during the race.

We then assembled at the start and for a change the women would start with the men but would still do there usual 2 laps while the men did 3. I forgot my garmin, so no idea about lap splits. I got into a good pace, would totally let go down the hills and actually found myself overtaking down the hills. I had a pretty solid race and it felt like I maintained the pace across 3 laps. The only real basis I had on how I was doing was David M for Bella Harriers. He ran Bella 10k last week in just over 42 minutes so we are about the same standard. David took off ahead and I kept him in view. I managed to overtake him in the middle of the second lap, then put my focus on the next person on front, then the next. The last person I overtook was an Inverclyde runner in the middle of the 3rd lap. Unlike all the other people I overtook, I could not shake this guy off! His breathing was heavy and every time I thought I was getting away, his breathing got louder again as he gained on me.  The last bit of the course is a gradual down hill, then a long uphill. I pushed as hard as I could down the hill. Then on the uphill which is long, gradual and very slippy. I felt I was finally getting away on the uphill then once I was up I put on the sprint finish and was happy to finish. Shaked hands and caught up with a few folk.

This was probably the toughest XC I have done yet, i would probably say its about the same hillyness as Cumbernauld but because you are doing 5.6 miles instead of 4k this probably pips it. At the same time I do think these races suit me and I look forward to West Districts in 2 weeks time. On the way home I popped into Sweatshop to get my prize of a pair of running shoes. I was delighted when they had my size in 2150s! Had a good chat with fellow ultrarunner Gavin who works in there too and coincidently ended up speaking to a women who is friends with Vicky who I met at Clyde Stride. Small world!

Sunday I was thinking how my recovery would go. When I woke up I was surprised to feel fine so I decided to do my 6.6 mile loop. The difference with this run though was that right before it I did a 27 mile cycle up round the Eaglesham moors. So it was all up for the first half then mainly down for the second half. I enjoy this cycle and use to do it quite a bit. I use to be so close to doing this in 2 hours but that was the days I had a road bike. With strong winds and a mountain bike it was a lot tougher and I got round in just over 2 hours and 15 minutes. Unlike the road bike I felt I was putting a lot more effort on the down hills. But fitness wise I think this is going to very beneficial. Once I had finished on the bike, I got changed into my running gear and was back out. My legs were stiff and took 3 miles to shake off some of the soreness but all in all a great session!

13/11/2010 - Tinto Hill Race

November means time for Tinto. This was the second time I have done Tinto and my 3rd hill race. Compared to last year I was so much more prepared going into this years race. Last year I did half of Tinto, then Conic Hill. In the last few months, I have had runs in the Pentlands, 2 x Kilpatrick hills, Cairn Table and Tinto. So I was going in with a lot more confidence than last year and thought that I should be able to break 50 minutes.

I met up 6 other members of my club in Clarkston and we drove down together to Symington. We picked up our numbers and headed for the start. We had plenty of time to kill. So we took a walk up the first mile of the race reaching just before the route goes off a bit steeper up to the right. We also took a look at the fence which is maybe quarter of a mile to half a mile into the race. The fence does have a gate, but with 250 people trying to get through it, the fence becomes the way a lot of people get over the obstacle. We noticed to the left, the fence is pretty high and then to the right you could step over it. So battle plan made was to head right. We jogged back to the start and by the time we got changed and headed back to the start we were ready to go. Gary moved towards the front while the rest of us were right in the middle of the pack. Even though the first mile is gradual ascent, it is so important not to go off too quickly as hills really will take it out of you.

So off we went and I settled into a good pace. My tactic of going to the right and stepping over the fence paid off as I got straight over with no delay. It was a lot muddier this year with pretty big puddles on the lower gradual paths. I decided to not waist time looking for routes to avoid them and just go straight through them. Plus its always better and more fun to get muddy! I ran pretty steady all the way to the foot of the first steep section. Where it was hands on knees. The next stretch goes off to the right and its hard to get in a rhythm as it goes steep then gradual, steep then gradual. So you are walk then run.  I was overtaking quite a few people along this stretch until the route turns left straight up a steep section which is where I seemed to be not overtaking and not being overtaken. Then the path splits and we go right to a section which I call the bridge as it unites the last steep bit with the final ascent to the top and most of it is runable. I was really feeling it in my calfs at this point but it was just a case of gritting my teeth and getting through it. Last year this is where the first guy flashed by me. This year Jethro Lennox who went on to win, flew past when I was just going up the first bit of the last ascent. This is when I realised I was doing pretty well and pushed on to the summit. There was a guy in front of my shouting encouragement to the people going down, he must have name checked everyone in the top 20! I recognise a few of the big guns but was impressed by his knowledge of all these hill runners. Just as I approached the cairn a guy was shouting out positions, I didn't quite make it out but it was something 9, I think either 79 or 89 and there were definitely not 3 numbers involved. I made it to the top in pretty much bang on 30 minutes.

I couldn't believe it, I knew even if I had a good descent I would get overtaken as I felt like I had really punched above my weight on the ascent.  It took the first downhill for me to get into it, as I was still recovering from the ascent. Then where the two paths come together I took a slightly higher line, and I was so  wanting to be on the lower line, and had a few tricky bits to deal with which slowed me down as I thought too much about it. Then although I was getting overtaken pretty regularly, I found a good stride along the bridge and then down the next steep ascent. Where the diagonal ascent was, there were a few bits where I put on the breaks, and in hindsight and don't think I needed to, but generally again I was running well. When I got to the gradual descent for the last mile, I knew I was almost home and was a lot more comfortable running through the bogs and the gradual ascent. I managed to hold my position and then overtook 2 people. I stopped my watch at 45.04 and tried to stop but momentum nearly took me into one of the volunteers as it was still a gradual slope. I was absolutely delighted! I had beaten last years time by over 7 minutes!  Afterwards I caught up with how everyone got on, and found out all my fellow club members had got under 50 minutes, so a good day all round. I checked my time on the website this morning and according to that I did 44.53! I must have stopped the watch after the finish line or something.

I realise my descending is still not quite there yet. But looking at the big picture, I'm still a relative rookie in hill running and descending does come from experience (well in my case anyway!). I must have lost 20-30 places on the descent but it really shows how good an ascent I had too! Also because of the way hill racing works, you just don't know how many people you were holding off on the descent, as if you do look behind you, you are going to end up flat on your face. Overall this is by far my best ascent and descent yet and I ended up finishing 118th which is the first time I have finished in the top half of a hill race.

Tinto - the before and after

This week saw another week off work. This one was a bit more relaxing compared to my week off in September, but made sure I had some fun adventures nevertheless. The main reason for having a chill week was yesterday was Tinto Hill race, so I wanted to make sure I was rested up and raring to go for my race for November.

On Monday, my legs had recovered really well from the West Highland Way on the Sunday. So I went out an a comfy 4.5 mile easy run.

Tuesday I went to the Kilpatrick hills in what was a perfect day, cold and no clouds. I have decided that the road going up to Loch Humphrarys is my favourite hill just now. The reason being is that it is so long at 1.6 miles. It starts off on tarmac then gradually/ diagnonally makes its way up and then round. About half way it turns in to a forest track, where it gets a wee bit steeper, then just as it turns up and has a steep ascent to finish. Each time I have attempted this so far I have had to walk the steep bit. But thats what I like about this - it is a work in progress. One of the things I have decided to do is have a PB for this ascent, as this is what Anton Krupicka does for his ascents up Green Mountain. Often people think of PBs just for races, but I like the idea of having a PB for certain stretches of training runs like this. So my PB is set at 19.25.

The next section I can usually run all of, around loch Humpharys till the forest track runs out. But today I struggled and found myself run walking until the downhill stretch. I then followed the Kilpatrick hill race route round and down to the reservoir. This bit was fun as it was really boggy and the burn is getting wider. I think soon I'll have to jump in and out its getting so wide.  Then up the slacks I seemed to be getting a second wind and was run, walking quite strongly up it. From the trig point to the bottom I've also decided to have a pb so that is 16.11. I went way faster than this in the actual race but never set a split so this is the official PB for that stretch. Going down was fun and lots of boggy bits so got nice and muddy.

On Wednesday again I was surprised by how quickly I recovered from running on the hills the previous day. I fancied something a bit different today so I cycled down to Pollock Park and did the mountain bike loop which was fun. Then I chained up my bike and ran round some of the trails in the park. The thing was with all the leaves, some of the trails you could not make out so it was a case of making my own route. Afterwards since it was quiet, I ran round the mountain bike track, then cycled home.

On Thursday I decided to go to the club. I had intended to turn up, say hi, then do the handicap route by myself. But the weather was so wild that the D and E group said they were going to do the handicap. So I started out with them and then I found out the B and C groups were not doing mile reps anymore but doing 0.7 reps round Newlands park so I thought I'd do that instead and just take it easy. So I just hung on to the back of the C group running between 7.12 and 7.30 pace for 4 reps.

Friday I just did 3 miles and had plenty of carbs.

Saturday, I went down to park run and did the timer which I believe was another perfect game! Number of clicks on the timer equaled, number of tokens given out and never went out of sequence. I got home to find an email saying that I have won the Sweatshop Parkrun monthly prize! Which means a new pair of trainers fitted at sweatshop! I was delighted and still can't believe it!  To top it off I headed to Tinto hill race in the afternoon but that deserves its own post.

Sunday, my legs were pretty sore but not as sore as I thought they would be. I did my 3 miles and that was that.

WHW = West Highland Wollercoaster

Another solid week in the bag.

Monday I was feeling surprisingly good after Sunday's hill run. Usually my legs are aching but I think because of the soft ground my legs didn't take as much of a pounding as they would have. So 4.5 miles nice and easy and felt really springy.

Tuesday was an interesting one. I set out to do a short loop of all the Merries. After a mile warm up, I started on the first one, then the second. When I was going up the third, I thought to myself that I really fancy doing a flat tempo run as I haven't done one in a while. So I set off up the main road and did a 5k tempo run. I felt like I was pushing it and was sure I was doing 7 minute miles. When I got back and looked at my garmin stats to find I was going at 7.41 average pace I was quite surprised but there was a long gradual hill at one point. But even then I thought I was faster but it does show that maybe I don't push myself as hard when I'm by myself. I finished off with a mile warm down making about a 7 mile run.

Wednesday I just did a 4.5 mile loop again.

Then Thursday at the club! WOW! Now there are not many sessions at the club I get nervous about but tonights was definitely one of them! This session really takes everything out of you. The warm up is 1.5 miles with the last half mile being a gradual uphill. I had to make a decision tonight what group to go with as there wasn't really much scope for changing this week. I chose B group and decided no matter what I would stay with them to the end. The session is split into 3. The first is 5 times half mile loops. The first half is downhill, the second half is up with a steep finish. I placed myself at the back and most of the reps took the same pattern. I would by slightly off the pace downhill, then start reeling a few in, on the uphills. I made sure I didn't push it too much on the last steep hill, as there was still a long way to go. For these reps I was averaging between 6.11 and 6.20 pace.

The second part to the session is a quarter mile loop times 5. I thought this is where I would be totally lagging behind. Again the loop started flat, then downhill with an uphill finish. And again I was slightly off pace, flats and downs. Then reeled even more in on the up. This time the first rep was 6.26 pace. But the ones after were 6.04, 6.09, then 5.45 and 5.45 min per mile pace!  The 3rd part to the session is long hills times 5. These are about 1/5th mile. There is a wee up bit followed by flat to about half way. Then there is a steep incline followed by the same steady climb that was in the 1/2 mile loops to finish. I found this was really where I came into my own and was running with the group for the first couple. Then it got spread out because you wouldn't stop at the top or bottom. For these reps I averaged between 6.48 and 6.57 mins per mile pace so very pleasing to get under the 7 minute mile pace for all reps especially the hills. After it everyone shakes hands then gets back to huffing and puffing. Then saunter back to the club to finish off what adds up to a 9 mile session.

Friday I went with Alex on a 2 mile loop in Gogarburn. Not as muddy as last week, but still soft.

Saturday I was planning on doing the park run with Gary and Michael, but slept in. Gary came 10th and Michael 3rd!  I got up feeling a bit rubbish and really struggled round my 4.5 mile loop. I use to have rubbish Saturday runs all the time, are they back again? I wouldn't be surprised though if I hadn't fully recovered from Thursday!

Sunday I took a trip up to Balmaha and ran to Rowerdenan and back on the West Highland Way. I see this as the start of my Highland Fling training and also I had an urge to do some distance again. I have never done this stretch before so didn't really know what to expect. I knew the road was up and down but I don't think I realised just how hilly this stretch would be on the way. This again reiterates my thoughts of the WHW of being like a rollercoaster, it seems to go up and down most of the way. But that is the great thing about it!  I tried to run as much as I could, although there were quite a few hills where I walked. The way out I did it in 1.22.45 and the way back 1.21.43. I did think I was running more of the hills on the way back but maybe not as I definietley wasn't running slower. Overall though I absolutely loved this run, I like forest running at the best of times but when you have views over Loch Lomond too it's just awesome. My pacing averaged out at 10.35 pace. It may seem a bit early to be thinking about pacing for the fling but the time limit for senior males is 13 hours, which equates to just over 4 miles an -hour. This is more than do-able but my pacing really has to be spot on.

Next month signals that start of Marcothon which is an event devised by the Consani clan. Basically the challenge is to run everyday in December, a minimum of 3 miles or 25 minutes which ever comes first.  I've decided to try and do this in November as a trial and so far so good. I've decided to ignore the 3 mile bit as Friday's with all that's going on at the moment, I can get out for a run but would be pushing it to do 3 miles. So as long as I get out every day and average at least 3 miles that will be fine with me. Whether I have to change it to my own event like Stueython as I don't meet the criteria to Marcothon will have to wait and see, haha!