Running Hot

Back to training at last!

2011-02-17T13:54:00.000-08:00

Having fractured my foot I was forced into an eight week hiatus from running. You might ask how does an obsessive-compulsive athlete go from running 100 mile + weeks to nothing. Well, I can tell you it wasn’t the easiest transition in the world. In fact it was bloody awful. Thankfully, I didn’t have to rest completely, as long as I didn’t do any weight bearing exercise, which meant I could hit the gym and my new best friend the elliptical trainer or cross trainer.

Of course, I went every day I could and did anywhere from 2-3 hours on the trainer. At first it was quite the novelty, blasting backwards and forwards on the machine in the warmth of the gym while the outside froze in the December snow. The machine even let you watch the TV as you worked out, which was pretty good. I watched everything from a documentary on the North Indian railway to Deal or No Deal. However, the novelty soon wore off as I quickly realised that the cross trainer is nothing like going for a run. I was soon missing the cold winter air rushing through my lungs and the snow’s cold kiss on my cheeks. When the snow melted, I really missed the cycle network, the Water of Leith and of course the club sessions with my friends.

It was a really difficult few weeks. I kept motivated by reminding myself that by working hard on the cross trainer every day I was reducing the recovery time it would take when I was allowed to run again. My appetite was still incredibly high from my running weeks and so I knew I had to keep up a very high level of activity in order not to put on too much weight. That kept me motivated too, because I really enjoy chocolate.

So after eight mentally tough weeks I was allowed to take those first gentle running steps back. My first two sessions have been a combination of jogging and walking.

On Tuesday, with my good friend Colin (twitter.com/colinmcgill), I set out to do 7minutes jogging, followed by 3 minutes walking, which I repeated 3 times. I was really nervous as I walked to our meeting point at the entrance to Inverleith Park. I’d waited so long for this moment and I was just petrified that I would feel pain in my foot as soon as I started running. Pain would mean at least another week’s rest and that would have been hard for me to take, as I would have begun to really doubt my recovery and how long it would take.

Thankfully, as we set off I felt nothing. Well not in my foot anyway. Running again was a real shock to my system, particularly my legs, which ached and creaked, as if they had never run before. It felt brilliant to be running again. Straight away I fell back in love with the sport. Not that I had fallen out of love with it, I had just begun to forget how amazing it was to bounce along the ground, working the legs and breathing hard. I wasn’t going particularly fast, in fact pretty slow for me, or at least the old me, but the effort felt like I was eye-balls out racing a half marathon. It was great.

With Colin for company we chatted all the way round and my run was over all too quickly. I felt great and I would have loved to have just carried on. However, I am a re-born sensible runner and so I knew I had done enough and would have to wait until Thursday to run again.

Getting back on the cross trainer on Wednesday was a real anti-climax, as all I wanted to do was get out and run again, but I knew I would get another chance on Thursday as I had felt no reaction to my first run.

Today, Thursday, I got to run again. This time it was eight minutes jogging and two minutes walking repeated three times. Like Tuesday I was a nervous before starting, as I was still worried about my foot. I guess that is only natural and for the time being I will continue to worry. Today felt even better than Tuesday. My foot felt fine again and although my legs were tight and still a little unused to running I zipped along Inverleith Park with ease. In fact, I had to slow myself down on quite a few occasions. The faster I run the more pressure I put on my foot and I don’t want to put too much strain on it at this stage in my recovery, as that can cause another fracture.

Today’s run also finished far too quickly and I would have loved to have carried on. It feels amazing to be running again and I am already counting down the hours until Saturday before my next run, where I can increase the time again.

Sometimes things go wrong – understanding and moving on

2011-02-01T14:30:00.000-08:00

Sometimes things go wrong.

As most of you who read this already know, at the end of December I started experiencing a sharp pain in my right foot, which in January was diagnosed as a stress facture of the second metatarsal. The diagnosis ended my hopes of competing in the MDS in April this year.

It has been a bitter blow, but one I have already come to terms with and I am already looking forward. In the grand scheme of things, many people have to face up to much worse in life than a fractured foot.

So, where did things go wrong? It has now been over six weeks since I first experienced the pain and six weeks since I was forced to stop running. I have, in that time, done a lot of reading, spoken to physiotherapists, sports doctors, and fellow runners and I know exactly what went wrong.

It wasn’t something simple, like a fall or dropping something on my foot. A number of different things all helped over a good couple of months.

A major part of the problem was as a result of my stubborn minded approach to running, which seemed to have reached new heights as I strived to do what I felt I needed to in order to succeed in the MDS. I have always aimed towards a high mileage training regime since completing my first marathon in May 2007. After only three years of running I moved up to 80-100 mile weeks, running twice a day, far quicker than a lot of people advised, but to me it felt like what I needed to be doing in order to develop.

For most of last year I think my body coped remarkably well with the mileage. Apart from a very small Achilles injury I didn’t miss much training at all and on the whole felt very good.

Unfortunately, I didn’t settle for where I’d got to, but instead I wanted do more and to push harder. This was the start of my problems (or perhaps the culmination of them).

Ultimately, things came to ahead when the November snow came. I carried on as if it weren’t there and even increased my training. After completing my marathon in October, a marathon that emptied me both physically and mentally, I took only a very short rest of five days before jumping straight back into heavy mileage and hard runs. This was in order to get fit for my first ultramarathon, a 3-day 82 mile race, which I ran less than four weeks after my marathon. In that race, like in Amsterdam, I pushed it to the max refusing at any point to take it easy. After 2-days in the race I had racked up a 40-minute lead over my nearest competitor, yet on the last day I still felt as though I had to go all out to win the stage and not just beat my nearest rival, but beat them by as much as possible. My head was telling me to be sensible, but my body simply didn’t listen or chose not to.

Even after that race I still couldn’t back off. I had a slightly easier training week, but at the end of the week I found myself racing in the East League District cross country race, where instead of simply completing it at an easy pace I raced it as if it were an Olympic final.

Part of this behaviour comes from my nature, my will and desire to win. This isn’t a bad thing. In fact, I think in terms of what I want to achieve in running, it is a very good thing. I just need to control it better and channel it effectively. At the moment it clearly dictates me and my running, not the other way round.

Back to the snow. Quite simply, snow is more difficult to run on than the road. Your whole body, including your feet have to work harder to make progress. A snow mile can be, depending on the depth and other conditions, a minute slower than a normal weather mile. I was doing over 100 miles in a week and I didn’t let the snow stop me, I ran my normal mileage. Based on the above crude calculation this means I was adding at least another 100 minutes (the equivalent of about 14 miles) to my weekly training, which was already very high and on tired legs from the recent racing. Add to this, the fact that it was physically harder on the body too, you can begin to see why things went wrong.

If that wasn’t enough, when the snow got hard and compacted I switched to running from trainers to fell shoes. Fell shoes are hard-soled with little or no cushioning, but in the slippy, icy snow provided great grip. My feet were taking a real pounding on every run and I was giving them little time to recover, as I was still running twice a day and for longer. Finally, I was increasing my weekly long runs. I was now regularly doing over 26 miles including one of 32 miles, which took over four and a half hours to do – a considerable increase., especially in those conditions. Even in my designated ‘easy week’ I couldn’t help myself, turning up to training to do hard reps in the snow and ice, even though my body was aching for a rest and I knew it.

Writing it down on paper it is easy to understand why my foot broke. It seemed pretty inevitable that something would go wrong. In fact, reading back over this makes me feel pretty stupid. I was clearly overtraining (very obvious statement in light of what I’ve said above). There were other problems too. In the first week of December I was ill with a virus that left me very fatigued and tired, another obvious sign of overtraining. I did at least listen a little bit to this and took a few days off to get better, but as soon as I was feeling healthier I went straight back into the high mileage.

It’s easy to point out all these problems now, especially with the benefit of hindsight and a large amount of time to sit down and ponder what went wrong. Clearly, when the snow came I should have cut things back to reflect that and should have found ways to lessen the stress I was placing on my body. There is a whole range of ways to keep fit when you can’t run. Ironically, I am finding out all about cross-trainers, bikes, and swimming during my rehabilitation as I wait for the bone to heal.

It also goes further back. My post Amsterdam Marathon activity was pretty crazy. I should have worked in more time for recovery, if not after Amsterdam then definitely after the ultra.

Again, it is very easy to point all these things out now, but at the time I was so consumed with getting myself in shape to run the MDS that I didn’t realise I was actually putting myself on course to run myself out of the race. It hadn’t helped that I had entered a 45 mile race in January too. Following success in my first ultra in November I was now even more determined to do well. With the race in January I didn’t want to sacrifice any miles or training in December and risk not performing well. This was definitely influencing my mind during training as I pushed myself on and on.

Understanding how I broke my foot answers one question, but a more interesting question I have been asking myself is why? Why did I let myself get into a situation where I was clearly doing so many things wrong, but didn’t see it or simply ignored it to the point where I injured myself?

I have already mentioned my competitive streak and desire to win and recognised that in the past I have let it control me more than I should have, which I know is part of that answer.

Another important thing is that I have always considered myself to be an athlete with very little talent, but a lot of determination and will power. This has translated into a belief that I need to do more in order to beat the person next to me. So, more miles, more training, and fewer rest days was how I believed I could do it. Having come into this sport at the age of 29, I also have this sense that I have got less time to get good at it before age catches up on me. This has influenced my thinking to a massive degree and another reason why I have tried to push myself so hard, so quickly.

I think this sums up a big part of the why.

Knowing all of this I am forced to ask myself another interesting question – what am I going to do to avoid this happening again? A simple answer might be – don’t run and train for ultras! That is certainly a part of the answer, as I need to recover properly before thinking about that kind of racing. I have no intention of running an ultra this year or even a marathon. But this is only part of the next steps for me, as I think I need a return to some basics.

Reading through some of the coaching manuals and texts I have learnt quite a bit during my hiatus. I must add, that a lot of what I have read has been told to me, in one way or another, by my coaches in the past, but I’ve not listened as well as perhaps I should have. I am sure, if they’re reading this they’ll be nodding their heads in agreement.

Tim Noakes, in his book Lore of Running, talks about 15 Laws of Training. Law 6 is: Try and achieve as much as possible on a minimum of training. I have never done this. I have always increased my mileage after every marathon and although I have improved with increased mileage, I wonder if I had tried to achieve more on less how I would get on. It would certainly help me understand to what extend my running performances are down to talent versus mileage. With that in mind I am going to scale back my mileage significantly for a large part of this year. I kind of have to for the first part anyway, as I rebuild back up from my injury.

I am also going to get a little bit more scientific. I have always been good at following some basic principles of training (apart from overtraining!) and have generally balanced speed session, recovery runs and long runs, which have delivered some good runs and fast times. I have, however, been awful at recording those training sessions in a systematic way and then comparing them against previous training to see how and where progress is being made. I am going to be a lot more disciplined in recording my training and reviewing my progress. This will at least give me more information to learn from and help me make wiser training choices.

In short, this whole incident has given me some much needed time to reflect and recover. I have reassessed how and the way I run. I am going to miss out on a race I had poured my heart and soul into, but hopefully I will become a better runner as a result and when I do get another chance at the MDS I will do better than I would have if I ran it this year.

My motto for 2011 is, train smarter, get faster.

My first ultra marathon, my first ever race win!

2010-11-15T15:33:00.000-08:00

Okay, so the title, like the film, Titanic, kind of gives away the ending. However, as with all good stories the fun is in the journey as much as the ending.

I had entered the Druid’s Challenge an 82 mile 3-day trail race across the Ridgeway, earlier this year, long before I had entered the Amsterdam Marathon, as I saw it as an ideal way to see how my body would shape up to the rigours of ultra running and multi-day racing in preparation for the MDS next April. Once I entered it I promptly put it to the back of my mind, as I focused all my efforts on getting the PB I craved at Amsterdam.

It was only after I had finished the Amsterdam marathon and was still hobbling about the following Friday did it dawn on me that three weeks later I would be running this ultra race. Not much training or preparation time. In fact I had two hard weeks of 90-100 miles each and then a four day taper.

On the Thursday before the race I sat in my Travelodge in Luton and it suddenly dawned on me that I had never done anything like this! 3 marathons in 3 days, all across hard trails, forest paths, ancient roads and tall grassy hills. I was actually scared. I sat there thinking about all the things that could go wrong.

Mostly I was worried about getting lost. I can get lost in a supermarket, even with numbered aisles and shop assistants eager to point me to sweets section. This race wasn’t marshalled. We simply had to follow the well marked trail paths.

I was always confident of getting through the first day. At 29 miles it would be the longest I have ever run in one go, but I felt with all the long 26 mile runs I had done and my high mileage training weeks I would be okay. I was more concerned about days two and three and how my body might recover from day one. Especially, considering I have a propensity not to hold back. I knew there was every chance that I would go out hard on day one, run as fast as I could, shredding my legs and leaving nothing for the next two days.

I was honestly frightened of failure. I pin a lot of stuff on my running, with plenty of training and boring people to death with my endless chat about it, so I didn’t want to come home having had to pull out or walking the last couple of days due to ruining my body on the first day. So, Thursday was a restless night.

Friday and stage one came. The 150+ competitors were organised into three starts a slow group, medium group and fast group. The slow group were set off at 10am, the medium group at a 11am and the fast group, which included me, set off at 12pm.

Stage One: Ultra Running Lesson One – the hard way!!

It was cold, very windy and heavy rain clouds hung over the horizon as we stood at the top of the hill at Ivinghoe Beacon waiting for our start. I felt surprisingly calm and in pretty good shape. My game plan was to stick with the main bunch of runners for the first 20 miles or so and then see how I was feeling and maybe push on from there or at least try and hang on to the leaders if they were faster.

Of course, this is me! So instead of doing what was sensible I blasted down the hill at in impressive pace opening up a 100m gap before we’d reached the end of the first field. I tired to tell myself to slow down and that 30 miles was a long way to go and that it was foolish, but none of it got through. I just went. It felt great and I felt as though I was skipping across the beaten mud and chalky paths through the green fields and into the forest paths. After about 4 miles I glanced back over my shoulder and there was no one in sight, I was clear. There was no one about and no one in front of me, as it would be at least 9 or 10 miles before I got the first of the slow runners. The course was magnificent and although it was breezy and damp with light rain it wasn’t too cold. I was having a great time.

At 6 miles I was following the little white acorns and finger signs that indicated the way to go and was starting to feel pretty good about myself. I was even patting myself on the back for following the course so well. I was about to learn my first lesson in trail running. Don’t get complacent with the route. I came out of a forest and the finger sign said left on to a tarmac road, which I followed. I was still all on my own and apart from a tractor with a hedge trimmer there was no sign of life. I followed the road looking out for the next finger sign for the Ridgeway, but nothing. The road kept going. There were a few footpaths, but we had been told explicitly that there would be either a white acorn or a finger sign saying Ridgeway and I couldn’t see either of them. I started to panic, it didn’t feel right.

Of course any sensible trail runner would have done some preparation before such a race and at least looked at a map of the Ridgewayshit, I am lost!, was all I could think! I ran back up the road and found an old lady getting into a car. I quickly sprinted up to her before she could drive away and asked if she knew where the path to the Ridgeway was. “Ridgeway?” she answered confused and my heart sank. She pondered for a moment and then said she would ask her son. Moving agonisingly slowly she wondered from her car to another cottage buried behind a thick hedge. I looked at my watch as the minutes and seconds ticked on. I felt for sure that any lead I had made would now be gone. I cursed myself and all the praise I had just given myself for not getting lost. Eventually her son appeared and was almost as confused. He thought it was back up the road I had just run from, so I had no choice but to turn back and head to the last clear sign I’d seen.

I headed back up the road quickly, and at the top saw a large bunch of runners who not long before I had been well ahead of. However, they too were lost and were looking for the sign. I told them it wasn’t at the bottom of the road for sure, so as a group we searched and not too long after that we found a turnstile hidden behind some hedges. It had to be it. I was really annoyed, as I remembered running past it and dismissing it, as it wasn’t obvious as I thought a turnstile for the Ridgeway would be. I was in too much haste to stop and check to make sure, which was what I should have done.

I was pretty angry with myself now, as I could see across the field that a dozen and more runners were now ahead of me. From my watch I reckoned that I had ran an extra 2 miles as a result of missing the gate. Instead of calming myself down I allowed my anger to dominate my thoughts and display itself in the only way I know how in a pair of running shoes. I dropped the hammer. Instead of doing the steady 7-7.30 minute per mile pace that I had done so far, I started doing sub 7 minute miles and then 6.30s and even some 6 minute miles. I raced past people, sprinted up hills without easing my stride.

The first checkpoint was due at 11miles. My GPS read just short of 13 miles when I got there, confirming to me that I had added an extra 2 miles to my day’s race. I was still angry, so instead of stopping for water and some food, I swiped my chip card and kept on running. By now I was catching the slower runners from the earlier groups. I wasn’t sure how many from my fast group were ahead of me at this point, so I just kept banging out the fast miles.

The countryside was beautiful, but a blur, as I carried on in my rage. I reached the second check point, which was meant to be at 17 miles, but for me was 19 miles. Still annoyed I didn’t stop for any food or drink, just to swipe the card. I asked the checkpoint guy how many more people were in front of me and he told me about a dozen, I then asked how many from the late starters and he said none and that I was in the lead. For some reason, this didn’t register at all. I simply didn’t believe him, as I set off. I continued at my frantic pace determined to catch everyone. In my head at this time I was thinking if I could just get within 10 or 15 minutes of the leaders then I could maybe make that time up on the next couple of stages. I passed a several runners and then another group of four runners not long after that, as we followed a path leading through some farm fields and up a hill. The next check point was due at 22 miles on the official course route, so 24 miles for me.

It was now I learnt my second important lesson about ultra racing and trail running – always refuel as you go!! I had a camelback on, but stupidly had only filled it with half a bottle of energy drink and the same again of water, so about 500ml of liquid. I had no food. Because I hadn’t been stopping at the check points for water or food I had now drunk my camelback dry and was starting to feel a little uneasy on my feet. I began to suck at the mouthpiece to continually find nothing coming back.

I carried on through the fields, my legs getting less and less sure. I don’t know if this was the reason for my next mistake, but I am sure it was a factor. I came up to a turnstile that led into another field, with a clear path leading away. It was quite dark now as it was approaching 3pm and the dark rainy clouds had made everything grey. Instead of slowing to look for the white acorn or any other signage I just carried on. I was now on a path that went straight down and turned a sharp right keeping it inline with the sheep field that was fenced off to my right. I ran down the full length of the field and then turned another sharp right before heading back up the field, it was only when I reach the top of this path and made another sharp right did I realise that I was now heading back to toward the turnstile I had just declined. I had made another course mistake. Worst of all, was this hadn’t been a small farm field, but a rather large one, so that by the time I got back to the turnstile I had been caught up by the group of four runners I had passed about a mile before.

Sure enough there on the turnstile was the white acorn that I would have clearly seen if I had been smart enough to slow down for just a few seconds and had a look. I passed the group of four again, and told them that I loved it so much I was doing it twice. They laughed and got the joke. I raced across the field. Again I was angry with myself and again I responded in the same way by upping my pace. This time, my body began to kick back. My watch read 24 miles at this point and I had guessed that my little excursion around the sheep field would have cost me another mile, so that meant I was still a mile away from the checkpoint. I tried sucking my camelback for any hint of water, but nothing. By now I was looking at the muddy puddles on the ground and seriously thinking about stopping to drink from them. My head was throbbing and I was very unsure on my feet. My pace dropped and I began to wobble a bit. I tired to keep going, begging for the check point to arrive. At 25 miles there was still no check point and I simply couldn’t go on.

For the first time in a very long time, I gave in. I simply had to stop. My body ground to a walk. I walked for a bit and then jogged for a bit. My head was all over the place. I didn’t feel well. I was still angry and annoyed with myself for having gotten lost twice! All I could think about was how I had thrown away the race on the first day through stupidity. I tried running again when I got to the top of a small hill, as the gentle decline allowed gravity to help me out. Then, in what can only be described as one of the greatest sights of my life, two men got out of a minibus and started clapping at me – it was the checkpoint. I ran to them and found a whole table full of fruit cakes, pasties, Jaffa cakes, jelly babies, biscuits and cup after cup of orange juice and water. I swiped my card and then emptied about 6 cups straight off without stopping for air. I followed this up by filling my face with something from every plate on the table. The guys were full of sympathy for me and gave me a bottle of water for the rest of the stage. Later in the weekend when chatting with me, one of them said that when I arrived at the checkpoint that day I had looked ghostly and eaten as if I hadn’t eaten in a month. It had felt like it. After about 5 minutes of pulling myself together I picked up some food for my pockets and wearily set off, knowing that there was still seven miles to go.

Within yards I felt sick. I had eaten too much, too quickly. My stomach started to spasm and cramp, as I struggled to hold everything in. I slowed to a real gentle jog to try and allow things to settle. It was terribly slow and my legs began to cramp as well. Now, my body was paying for all those stupidly quick miles earlier on.

My watch beeped art 27 miles and again I found myself stopping and walking. I’d simply had enough. I’ve always considered myself mentally tough and strong, but at that point, in that muddy field slipping from one tree root to another, soaking wet from the rain and freezing cold from the wind, I had never felt mentally weaker. I wanted to sit down and cry. I wanted to lie down in the bushes and go to sleep. I would have given anything to have pulled out then, to get into a dry car and go somewhere warm. I started telling myself that it would be okay, I started to try and find excuses about why. I blamed in experience, I blamed Amsterdam, I blamed anything I could think of and then from nowhere I got angry again and told myself how in reality it was all my fault. I thought of something my brother, Stephen, says, and had been told during his time in the Navy – Piss, poor, preparation leads to piss, poor, performance. That’s what I had done. Yes, I’d trained well and I was in good physical shape, but I had done little by way of preparation for taking on this challenge, which was so different from anything else I have done. I should have studied a map. I should have taken more water and some food. I should have run at a better, more controlled pace and evenly. This anger made me pick up my pace and begin running again. I did have to stop and walk for a bit, but I only allowed myself 10 seconds of walking whenever I did stop.

At 29 miles I looked at my watch and it read 3hours 50 minutes. I should have been finished, but instead I had 3 more miles to run, as a result of my stupidity. This somehow seemed to have a major affect on me, as I suddenly found some more pace and I was no longer stopping for walking breaks. Maybe the food and drink from the check point had started to refuel my body, but for whatever reason I was running again, at pace and not stopping. I went though mile 30 in 9 minutes, a marked improvement on the previous three or four miles. Not long after mile 30 I saw the yellow and black arrows we had been told would be there to lead us to the town and school we would be staying in that night. It felt great, mostly because I knew I wouldn’t be getting lost anymore, but also because I knew it was only a mile and a half away. I turned off the Ridgeway and on to the road.

Oh, how I had missed the road! I am still a road runner at heart! I picked up the pace and fuelled by Jaffa cakes, fruit loaf and a longing for a shower I banged out my last 2 miles in 15 minutes. Seeing the school gates and the final line I felt totally empty. I barely acknowledged the applause from the gathered organisers, helpers and volunteers as I crossed the line and swiped my card to mark the end of the stage. I’d finished in 4hours and 14 minutes and my GPS read 32 miles, 3 miles more than I had meant to.

I asked the guy how many people were ahead of me. I could see four runners sitting inside drinking coffee, so didn’t expect to be anywhere but at least fifth. It was then that I was told that I was the first of the late starters back and that the four in front of me had been from the early start meaning they had been given an hour’s head start. I was told I had won. I had won the first stage. I simply couldn’t believe it. I moved through into the building to get a coffee and collect my head.

Despite everything I had been through I had still won. It was hard to enjoy the moment, as I still felt a combination of anger, despair, and depression from everything that had happened. Not to mention the fact that I was utterly shattered!

We spent the evening sleeping in the gym and theatre halls on school gym mats. I went straight to my bed straight after eating. My legs felt pretty done in and I was really worried about how they would feel in the morning, as despite everything I would have to get up the next day and do another 27 miles!

Stage two – learning from my mistakes!

I woke up at 6am and had porridge and toast for breakfast. I also drank loads and filled my camelback to the brim with energy drink and water. I also stuffed my pockets with dried apricots and a croissant that I had left from breakfast. There was no way I was going to make that mistake again.

The start of stage two was the same as the first stage, the slower runners and some walkers set off first at 7am, the middle group at 8am, and then the top 25 at 9am. It was nice to have a little bit more time to prepare and stretch.

Despite the day before my legs felt pretty good. My body did feel like it had a hangover though, probably dehydration.

My winning time of 4hours and 14 minutes from stage one had given me a 15 minute lead over my nearest rivals a group of 4 runners. There were a few further back from that, but I knew that all I had to do was sit with the pack and not let anyone get away and I would be still in the lead for the last day. A good sensible plan or so I thought.

We lined up on the start line and then after a quick briefing we were sent on our way back down the road we had come the night before and back on to the Ridgeway. One of the other runners took to the front so I quickly took in step next to him. My legs ached a bit, but felt fairly good. Surprisingly, it was my lungs that hurt most of all. I felt as though I had them punched repeatedly by David Haye. The harder I breathed the more it hurt. It dawned on me that this was the first time I had ever raced back-to-back, day after day and that my lungs were also like muscles and were probably stiff and sore in the same way. They just needed warming up.

Unlike the start the day before, I ran as part of a group of three, with two guys, Ben and Ivan, who like me had also got lost the day before, so they were looking to make up time and get close to the top three. We were working at fairly good pace of around 7.30 per mile for the first few miles, which felt comfortable. I was happy with my plan. It was quite nice to have company and to chat as well.

However, after about 4 miles we hit a hill and Ben and Ivan slowed into a power walk. I decided that I would keep running and that they would catch me back up at the top of the hill. At the top of the hill I looked back and had opened up a gap of about 50m. I remember thinking at that point I had a choice of easing up and letting them catch me up or just going for it. My legs were now feeling good and my lungs only ached a little. It was a lovely fresh day and conditions for running were good.

It took me less than a second to decide. I turned and dropped the hammer. Flying down the other side of the hill we had come up and disappearing into the woods. It was another lovely route. Up to the first check point we ran through forest paths, by fields filled with horses, and even right through the middle of a golf course. We were told at the briefing we had right of way, so I took a little bit of pleasure running right through the middle of a game and waving at the golfers as I went. The club had been told we were coming, so I even got some cheers back.

I reached the first checkpoint at 8 miles, quickly swiped my card, grabbed a cup of water and a banana and was straight off. I wasn’t going to make the refuelling mistake again.

The next 9 miles went incredibly smoothly. I couldn’t believe how well I was running, how comfortable it was and how little effort it seemed to be taking. I was well clear of the faster group behind me and was making good inroads into the two other groups ahead of me. One of the great things about this race was there was a great camaraderie among the competitors and everyone I passed clapped and cheered me on. It felt great and really spurred me on to get to the next person.

The next check point was at 16.5 miles and again, I stopped briefly to grab juice and food before disappearing up the road.

The other lesson that I had learned from yesterday was about being a lot more careful on the route to make sure that I didn’t miss any signs, so at every point where I was on my own and had doubt, I slowed and made sure. Sometimes I even stopped for a second just to make sure the arrow was pointing down the path I was about to take.

By the time I reached 20 miles the number of people to pass had reduced considerably and I was really on my own. However, I was having a great time. I felt strong, fit and fast, and when I pulled into the final check point before the finish I met the guys who had helped me on the final checkpoint the day before. They were quick to tell me how much better I looked today and we shared a quick joke before I set off for the last stretch. The last 5 miles was undulating chalk and hard grass paths, which battered the feet as you went up and down them. I have to admit that at this point I could feel blisters on my toes and definite bruising, but that was it, they were my only concern.

The last two miles was all up hill, but at the top of that hill I could see the finishing flags. It was a great sight, as I knew two things for certain. I wasn’t going to get lost and I was going to win the second stage. It was a brilliant feeling. The last two miles weren’t a struggle at all, they were almost a pleasure, as unlike the day before I had done everything right and I felt like I deserved the win. I crossed the line in 3hours and 32 minutes, not bad for 27 miles of hills, forest paths, trails and slippery mud.

I finished seven minutes ahead of Ben who I’d left at 4 miles, but had stayed strong and ran well. My nearest rivals from stage one finished 25 minutes behind me, giving me a forty minute advantage for the last day.

Later that night as we chatted, shared stories and listened to a talk about the MDS from Rory Coleman people kept telling me that I was sure thing to win the race. Friends from home were texting me too, saying how great a chance I had to win. This made me incredibly nervous. I had never a won a race before, never crossed the line first and hadn’t expected to be in this position in this race. My hope had been for a top 10 finish, maybe top 5 and my secret dream finish had been a podium. It felt odd to think about winning the whole thing, especially as I still had a whole marathon to run the next day. One thing was for certain though, I was desperate to win. I really wanted it, so after a massage I took myself off to bed – another mat and sleeping bag in another sports hall.

That was an experience in itself. 100+ people all lying on mats and blankets. It was a like a refugee camp for runners, sponsored by Gore-tex. The smell wasn’t much better than a refugee camp either, as high protein diets, sweaty sports kit and damp trainers filled the air. Add to that the loud snoring that seemed to come from all corners of the room sounding like a bad impression of Paul McCartney’s frog orchestra and it was a wonder I got any sleep at all.

Stage Three: Feeling brilliant!

I did get some sleep, although not massive amounts. In the morning I tried to eat breakfast, but I don’t know if it was my nerves or as a result of two days hard running, but my stomach wasn’t enjoying eating. I managed a small bowl of cereal and half a jam sandwich before trying a banana. I hate bananas. I hate the smell, the taste, the touch, everything about them I hate. However, if I can force myself to eat them before or during a run they always help me. I discovered that in Amsterdam 2008 during the marathon when I just had to eat something and all I could get my hands on was a banana. I tried the banana and after one mouthful I quickly brought it back up again, which I had to then force back down, not very nice at all. I stopped eating.

I’d thought the night before that my legs had felt better than after the first day and I wondered if that would hold out till the morning. They did. They felt really good. I looked about the refugee camp and saw that most other people were limping, hobbling and shuffling about, but I was feeling quite light and fit. It filled me with confidence and I started to believe that I was going to have a good race, as long as I didn’t get lost!

My race plan was again the same as day two – to sit with the pack and not let anyone go. I had forty minutes on my nearest rival and so there was no way I could lose it unless I got lost or injured, or took it so easy that someone took forty minutes out of me.

We were taken to day two’s finish spot and set off. My race plan lasted a mile. I couldn’t help it. I felt brilliant for my third day of marathon running. Okay, I had a few tight spots and aches and my lungs were a little tight again, but apart from that all was good. I dropped Ben who had stuck with me for the first mile and just pushed on.

The first 16.5 miles of this stage were simple and straight forward. Heavy grass paths littered with chalky rock, sometimes the chalky paths broke to make a proper road, but it was fairly straight with few direction changes. It was just what I wanted. It was undulating, with a few hills thrown in, but I was really enjoying myself. There was a stiff breeze and the rain was coming down in fits, but it didn’t bother me. I stormed through both check points stopping briefly for refreshments and to swipe my card. I also began to pass the earlier groups, and again it was great to get their support. I’d got to know some of them by now and it was great to get their encouragement.

The last 10 miles was mainly through fields and farm fields across open country. By the time I had got to 22 miles I had passed most of the earlier groups and was very much on my own. After stage one I was still very paranoid about getting lost. I didn’t allow myself to think about wining at all. In fact I kept thinking about losing, and how that would happen if I got lost. I thought about how I would have to tell people I didn’t win, I thought about how I would feel about not winning. It was a strange negative image to pump through my mind, but it kept me focused.

We were due to finish on top of a hill at Barbury Castle. At mile 24 I moved into more open country and a farmer’s fields with a path leading through the middle up the hill. I kept expecting to see a castle in the horizon, but nothing. I started to worry a bit when I got to 25 miles and all I could see across the open countryside was fields and no castle. I kept telling myself that it would appear at the top of the next brow, but at the top of every little bump and hill there was yet more countryside. My watch hit 25.75 and I still couldn’t see anything. I was beginning to panic. I wondered, if I should have taken a different path or if I’d missed a turn. There was no one about either, so I couldn’t ask anyone. I could make out some signage at the end of the farmer’s field and decided I would go as far as that and see if it would point me in the right direction. By now my watch beeped 26 miles.

Thankfully the sign said Ridgeway right and as I climbed the gate and turned two guys started clapping at me. It was the two guys from the last checkpoints from stages one and two. They cheered and called out to me, pointed me off the road and then I saw for the first time the finishing gate and the flags. It was only at this point did it really hit me, that I was going to win. I was going to win!

It was an awesome sensation. I picked up my pace for a home straight finish with a small crowd cheering me on. I couldn’t help but smile, as I sprinted over the line to complete the 26.2 miles in 3hours 18minutes.

The organiser, Neil, shook my hand and handed my medal congratulating me on the stage and the race. Incidentally, I never did see the castle.

I have never won a race, ever, not even at school (well not that I can remember, there maybe an egg and spoon race way down the line, but I don’t recall) and as most people know, I have really wanted to win a race since I started running back in 2007. I have to admit I never thought I would do it on my first ever multistage race or in an ultra-marathon.

I learnt loads during my first ultra – mainly that training hard isn’t enough, preparation is just as important. I never, ever, want to go through what I did on stage one (well apart from the winning bit!).

It felt brilliant collecting my winner’s trophy in the tent in front of a lot of the people I had raced with over the weekend. I keep looking at it and pinching myself that it is mine and I did win it. It’s now sitting on top of the mantelpiece in pride of place. Hopefully, it won’t be too long before I can replace it with another winner’s trophy.

Overall, this was an extremely well organised event and one that I would recommend to anyone curious to try an ultra marathon/multi-day event.

Well, like Titanic, this report has not only given the ending away in the title, but has probably taken you as long to read as it would to have to watch it. Sorry about that, but hope you stuck with it.

You can see the results in full here

You can view some pictures here

Last big training week!

2010-11-08T14:20:00.000-08:00

Weekly total – 99.5 miles

Monday 1 – 13 miles (4AM; 9PM)

Tuesday 2 – 9.5 miles

Wednesday 3 – 10 miles

Thursday 5 – 14.5 miles (half Club Meadows session)

Friday 6 – 20 miles

Saturday 7 – 16.5 miles

Sunday 8 – 16 miles

I still can’t believe that Amsterdam was only 3 weeks ago. I am now in full ultra-training mode and working hard. This week was certainly a lot tougher than last week. I think mainly because I worked so hard at the end of last week with 3 consecutive days of 16 mile runs all at sub 7 minute mile pace on average. It meant that for the first three days of this week I struggled through aching calves and tight Achilles muscles in both legs. Still I preserved until Thursday night at training.

As always when Bryan and Colin are involved, I then got a bit carried away at training on Thursday. With my 82 mile 3 day ultra race coming up next week I knew I had three long runs to do over the weekend to mimic the race, so my plan at training had been to drop back a group and take it easy. Unfortunately I didn’t listen to myself and saddled up next to Colin, Bryan, Graham and Callum.

The session was one minute marathon pace, one minute 10k pace and one minute at 5k pace, no recovery and 11 sets. It seemed fairly reasonable so we set off. After the first set I was already feeling the burn in my lungs and it was at this point I realised I hadn’t run this fast since my last fast session before the Amsterdam Marathon. I was a little out of shape for it. It didn’t help that we were really pushing it and holding nothing back. After the fifth one I could feel my legs, heart and lungs all aching so I at last saw sense and told Colin and Bryan I would be dropping back and taking it easy, as I feared for my planned 20 mile run the next day. As I dropped back I found Callum who along with Graham had dropped off the pace slightly. Callum was on his own so I joined him and did one more set to give him a bit of company.

The efforts of Thursday made themselves well known all through my 20 mile run on Friday, as my body felt tired, empty and ached. Still, I managed to get through it and the second half was considerably quicker than the first, which was reassuring. The thought of doing 18 miles on my own on Saturday was a little too much, so I texted Kim to see if she fancied a long run. She suggested a long trail run out Linlithgow, where she was staying at her parent’s house. I agreed straight away, as I was desperate not to have to run on my own, but also Kim had described these trails before and it sounded like a nice wee escape from my usual run along the Water of Leith.

We set off early, 8.30am, and the morning was absolutely stunning, beautiful blue skies, a crisp autumn chill in the air and not a breath of wind anywhere. If you could pack-up weather to take running with you, then Saturday morning would always be in your suitcase.

However, the real star was the stunning scenery and places we ran. We ran up and down forest paths, beside lochs, up a few hills and through numerous farm fields. Every time we hit the summit of a hill we were treated to stunning views across the central belt including Grangemouth and its towering chimneys pumping out fumes into the empty sky, the Forth bridges, the Pentlands and even Arthur’s Seat. It was a great run, really refreshing for my tired legs and mind. Having said that it was still quite a work out and after 2hours and 35 minutes we had covered 16.5 miles. The fact that I enjoyed a nap of a good couple of hours in the afternoon was testament to the effort.

Sunday was back to the familiar of Craighlochart and our usual 16 mile club run. This week, unlike last, we were full of sensible sentiments and took it at a nice leisurely place all the way round. Colin and I are now convinced that Bryan, who was away this weekend, is the bad influence on the group making us run at ridiculous pace when he’s there. Overall, my legs felt pretty good and strong, but I felt tired in my body with little energy.

When we finished I certainly knew I’d had a hard week. A 100 mile week only 2 weeks after finishing Amsterdam was a big ask so I am pleased I got through it uninjured. I now have an aggressive 4 day taper before I start my first ultra. I have to admit I am feeling pretty confident. My legs, although tired, feel strong, fit and fast. I am hoping my 4 days of rest and easy running will allow them some recovery, as well as fill the rest of my body with enough rest and energy to give the 3 days of racing a good go.

I am really not sure how well I will do, as I know there are a few runners there who have faster marathon times than me, as well as some seasoned trail and mountain marathon runners. In my mind the main objective is to get through the three days without injuring myself, but also to run consistently across the three days. I think this will help give me the confidence that I am capable of multi-day racing. The competitor in me wants a top 10 or even 5 position overall! We’ll see!!

Training for my first Ultra

2010-11-02T13:44:00.000-07:00

25-31 October - 91 miles
Monday - 13 miles (4am; 9pm)
Tuesday - 6 miles (am)
Wednesday - 9.5 miles (am)
Thursday - 14.5 miles( 4am; 10pm)
Friday - 16 miles
Saturday - 16 miles
Sunday - 16 miles

The marathon was only 2 weeks ago, but I am already back in the thick of training, as it is now only 2 weeks to my first ultra marathon, an 82 mile race over 3 days! Okay, I can hear some of you asking, why on earth did you plan an ultra marathon 4 weeks after running a marathon, especially one you gave everything to. All I can say is, good question, however, I think a multi-stage 3 day race will give me a a very small taste of what life will be like in the MDS.

So, no sooner had Amsterdam come and gone, but I had to start to train for the Ultra. I have to admit I thought I would be back in training a couple of days after Amsterdam, but it was four days before I could even walk properly never mind think about running. I had put my body through so much during that race that I felt empty and sore for days afterwards. I finally managed a 3.5mile run on the Friday night, but I was stiff, sore and short of energy. Saturday was the same, although I managed a 6.5 mile run with my dad, and Sunday I took a rest day owing to a little bit of a hangover and because my body simply didn’t have it in it to run!

So last Monday, 15 October, training started properly with a run to work and then a longer run home. It has been a hard week, as my muscles still continue to ache following Amsterdam. The first half of my week was all about getting my legs moving again and get back into training. I went back to club for the first time on Thursday, which was great. In order not to do myself a mischief I joined in with one of the slower groups, but still worked really hard and despite my legs feeling pretty tired and stiff I began to feel my old-self returning.

The Druid’s Ridgeway is a 3 day race covering 29.5 miles on day one, 27.5 miles on day two and 26.5 miles on day three. So, the second half of this week was all about preparing for the race, so I decided to run 16 miles on Friday, 16 miles on Saturday and 16 miles on Sunday.

On Friday and Saturday I was in Oban for work at a conference, so I knew I had to fit my runs around my work schedule. On Friday, I went out at lunch time, just in time for the torrential rain! However, it didn’t bother me one bit, as I was disappearing down a single lane, country road surrounded by beautiful countryside and hills on my left hand-side and the sea on my right. Being lost in that scenery and being lashed in rain meant I didn’t pay any attention to my watch for the first few miles, but just enjoyed my running. I was, therefore, a little surprised to see that I was clocking sub 7 minute miles. It didn’t feel that quick and I carried out on knocking out the miles all the way through my 16, so that I finished my run in 1 hour 48 minutes. I was really pleased, as this was the fastest I have run since the marathon.

Later that day my legs began to feel a little stiff and achy later in the day and I did wonder how I would be able to get through another 16 miles on Saturday.

On Saturday morning at 6am and in pitch black and rainy conditions I repeated the same run and again it was a fantastic feast of beauty, as on my way back over the last eight miles I was treated to moody autumnal sun rise, which washed the sea, hills and trees in greys and oranges. I didn’t go quite as quick that morning, but I took it deliberately slowly over the first eight miles, as I did struggle to see where I was going! I managed to pick the pace back-up over the last 8 miles and run 7 minute miles. My legs had felt pretty stiff and sore at the start of the run, but they did loosen up as I went. Later that day my legs were pretty stiff and with the three hour drive home I was not looking forward to a third 16 mile run on Sunday.

Thankfully, Sunday morning at home meant that I would be heading to Craiglochart to do the 16 mile run with the club. I picked up Colin and we arrived at the tennis centre carpark to find a fair few of the usual bunch stretching and chatting away. I have to admit I was feeling pretty stiff in my quads and calves, but knew I would be able to make it with the gang. We set off.

I ran with Niamh for a bit and we chatted about running, what else is there to chat about. I then ran with Robert Riddle and Bryan for a bit, before Bryan slowed down to chat with an old friend he’d made on the Water of Leith the week before. With Bryan chatting away, Robert and I sped away and to my surprise I found we were picking up a pace towards 7 minute mile pace and then under. Just before the 4 mile mark Robert turned off to head back, as he was only doing 8 miles. I suddenly found myself on my own and a glance behind showed the rest of the group about 45 seconds behind. I decided to press on as I was pretty sure the rest of them would catch me soon.

My pace got quicker and I was really pleased to find myself running around 6.45 pace. The stiffness in my legs had eased greatly and I was feeling pretty good for my third long run in as many days. I reached Balerno and just as I left the Water of Leith Ben came flying back down the other way. He had set off at some pace at the start of the run and was doing a fair pace on the way back. I looked back and couldn’t see any of the others, so pressed on alone. I started to head up the hill and a quick glance back and I could make out Colin and Bryan about a minute or so behind me. I turned back and carried on toward the top of the hill. I have to admit I was pretty pleased. The last few times we have been out running on a Sunday the three of us have raced it hard to the top of the hill and I have lost out the last two times. I smiled to myself as I knew I would be there first and wouldn’t need to bust my lungs and legs to get there! I still went pretty quickly though at sub 7 minute mile pace. At the top I pressed on and even quickened my pace. I couldn’t believe that I felt so good. It was a perfect day, with cool crisp air, bright skies and not a breath of wind, so a perfect day to run well.

I ran through the forest and passed the nine and a half mile mark when I heard the distinct sound of Bryan and Colin behind me. Sure enough I turned round and saw the two of them bearing down on me. I was gobsmacked! I was at least a minute a head of them at the top of the hill and had got quicker over the couple of miles since then running 6.30pace. They must have run two consecutive miles at sub 6 minute mile pace! They caught me at the 10 mile pace and both looked pretty knackered. They took great pride in telling me that they weren’t prepared to let me run away and leave them lagging well behind. I was impressed with their dedication in the pursuit. We continued on at a really quick pace and chatted away about running, training, and just about everything else. Again, I was really impressed that my legs felt so fresh and the three of us chatted fairly easily as we knocked out 6 minute miles over the last 6 miles home.

Of course the three of us couldn’t just run home together. That would have been far too sensible, so as we entered the last mile and moved on to the canal, Bryan dropped the hammer and left Colin and I standing. I was too tired to chase at that pace, so let him go. At first I thought Colin was going to stick with me, but after a few seconds he cursed and called Bryan a name and then shot after him. Again I didn’t go. I watched as Colin caught Bryan and then go past him before Bryan retook him. The two of them battled a bit and then slowed, so I took my chance and pushed a little to catch them. I caught them both just as we entered the last 400m and even pushed ahead of them, but I had nothing else and the two of them charged past me and finished a few seconds ahead, with Bryan just keeping Colin behind. We ran our 16 miles in 1hour 45 minutes, an average of 6.30 pace.

I was really pleased to finish my third 16 mile run in such good shape and so fast. My first week back has been really good and I feel as though I am well on my way to being ready for my first ultra. I have another hard week’s training ahead as I look to increase my miles and repeat the exercise of running three long runs back-to-back over Friday, Saturday and Sunday.

17 October: Amsterdam Marathon Race Report

2010-10-21T16:05:00.000-07:00

Amsterdam Marathon: 2.39.30, 71st place out of 8000

Heavy rain and strong winds lashed the plane as it touched down in Amsterdam in the dark of Friday night. I pressed my face against the window and sighed. I was nervous enough as it was, okay I hate flying, but really it was the marathon that was dominating my thoughts. I had trained and worked so hard. Getting on the plane I felt in the shape of my life and was full of confidence for a good run, so to see the weather was more than a little disheartening. I had run 5 marathons before this one and I have been plagued by poor conditions, gale force winds and baking hot days, which I think have affected my runs and times. The signs for this one weren't good.

Saturday was an easy day. Our early morning 2 mile run was nice and it was good to stretch the legs, however, Dan and I both felt a really strong breeze blowing between the streets. I watched as it skipped over the canals sending ripples across the water, rocking barges and rattling the trees and their leaves. The weather was really worrying me now and my dreams of a super PB started to fade.

Dan and I went to the expo picked up our numbers and then headed back to the hotel where we continued our first marathon of the weekend, all the Star Wars films. As we worked our way through the mediocrity of the prequel trilogy and on to the quality of the original films, I couldn't help but think about 'The Force'. I knew, as I watched Darth Vader and pals swing their lightsabers and wield the force, that I would certainly need to conjure up my own magic for the race. I would need the force, for sure. As a child I had loved these films as they had filled me with inspiration and hope. It was certainly the perfect choice for afternoon entertainment, because it brought back all those great childhood memories and put me perfectly at ease and took my mind off the weather. After a nice dinner of pasta and water with the rest of the gang I was more than ready for a good nights sleep and an early start.

I was really nervous from the moment I woke up, but I quietly went about getting myself ready for the marathon- breakfast, water, energy drink, Vaseline, deep heat, and kit on in the right order. I hung my head out the window, desperate to get an idea about the wind strength, which I had worried about ever since we landed.

Thankfully a beautiful, golden morning sun was winking in the sky above and not a breath of wind could be felt anywhere. The air was calm, crisp and cool the perfect weather for running a marathon. Still nervous, but excited we left the hotel. Dan and I got on a rather packed tram and got to the stadium with about an hour and a half to spare. It gave us some time to drop the bags, sit in the stadium and catch up with Niamh who we spotted wondering across the track. The three of us sat in the stadium for a little longer contemplating the next four hours and then it was time to get on the track to our starting pens and get ready for the start.

As soon as I started warming up I felt good. It was a relief. I always worry about those few warm up miles, as they usually tell you straight away what your race is going to be like. My legs felt fresh and light, although not perfect, as I could feel a little heaviness in my quads and a slight tightness in my right hamstring. Having said that, my legs have never felt perfect before any race,and I wonder if they ever will or should? I did some stretching and on the whole I felt ready. I was in the first starting pen and just behind the elite Kenyans (about as close as I got for the whole race!). Standing there just behind the start line, my body warm and ready, my quick short nervous breaths visible in the crisp cold air, I looked toward the first corner of the track and thought of all the possibilities of everything that could happen. I thought of all the things that could go right or wrong, but I was ready to roll the dice and take my chance. Then the stadium filled with the sound of the Chariots of Fire, which blasted out of every speaker and with every beat my heart rate moved up another notch, as it sounded the final countdown before the start. With one final deep breath the gun went and we were off.

I tried to stay calm and not shoot off out of the stadium as if it were a 200m a rep on a Tuesday night, but it was very difficult, as so many runners around me did sprint off, that, combined with the sound of chariots of fire carrying me down the track, the screams and cheers of the crowd calling out and the sheer excitement of what was happening made me feel as if I was running on air. I did go off a little quick, but once outside the stadium I reigned myself in and brought myself to a six minute mile pace. Six minute mile pace is exactly what I wanted and planned to do as I sought to get that sub 2.40 time I'd hoped for since I started training for the marathon back in July. The first mile was pretty easy and felt comfortable and with the crowds swelling by the roadsides shouting their support, it was a great mile.

By the end of the second mile I started to feel it in my lungs and legs. My breathing felt a little laboured and my legs felt heavier than I thought they should. I immediately began to do a performance appraisal. I wondered what I'd done wrong and asked myself questions like why was it tough already? I thought back to my training and remembered all the 16 mile runs that I had done at 6 minute mile pace. I started to have a mini-panic and wondered if things would begin to quickly unravel. I even thought about slowing down and concentrating on just getting a PB. It should have been easy to run at this pace, or so I thought. It then dawned on me as I ran through my third mile, still at 6 minute mile pace, that none of the 16 mile runs I had done had been easy and every mile of those training runs had been difficult. The difference was I had prepared myself for my training runs to be tough, whereas here, maybe because of my taper and a sense of looking back on training with rose-tinted glasses, I'd thought the first 16 miles of the marathon would be easy. This realisation and a fourth mile at the required pace made me switch my mind to training mode and I told myself that no matter how tough each mile was I would get to that 16 miles on time and on target and then just take it from there. It worked and instead of thinking of my legs I looked up and concentrated on the road ahead.

After five miles the little pep-talk in my mind had clearly begun to work, as everything felt a little easier. I also realised that the large group I had been running just behind was now behind me. I looked up and saw a 100m gap between myself and then next group. I was keen for support and as I moved through this mile I was still holding my pace, but pulling away from those behind me. I hit 6 miles and was stranded on my own, there was nobody with me. It was at this point I made a conscious decision to put my foot down and catch the group in front of me, which had about seven or eight members. I was worried that running on my own would leave me flagging when the tough miles came and allow my pace to drift. I knew I needed the comfort of a group to share the work. I picked up my pace and although I could feel my breathing get tougher and my legs creak in protest I spent a third of mile pursuing the group ahead.

Looking back and with the benefit of hindsight I think this was the smartest decision I have ever made at any point in any race I have ever run. Catching the back of that group I quickly found shelter and support. I settled in at the back and hung on to their heals as my lungs and legs recovered from the extra effort they had just put in. By the end of the seventh mile I was still on pace and now in a group. We had moved well out of the city by now and were working along a tarmac track beside the Amstel river. It was still bright and calm and the weather was good. It was great running in the group, as over the next couple of miles my body swung from feeling great to tired. The group helped, as when I struggled I clung to their heals or sat in the body of the runners and forced myself to hang on, knowing that staying with them would give me the mile times I needed. When I felt good I stayed with the group, holding myself back and saving my energy and strength for later.

We moved through the next 3 miles together and as we approached the 10 mile mark I began to notice that I was leaving the group as they were falling back. I checked my watch and realised that I was holding my pace, so they were getting slower. It took me less than a second to make the decision to press on. I was not giving up my required pace and I didn't trust the group behind me to get back up to speed.

Ahead of me I could see another group, they were less than 100m ahead and I again made the decision to put in a bit of effort to catch up with them. I stayed with this group, which included a couple of the elite female runners and their pacers. Again it was a group of about eight and again I sat in the middle or towards the back. Miles 10 and 11 felt pretty tough and the sanctuary of the group was great. At about 11 1/2 miles we turned sharply, ran over a bridge and then made another sharp turn to go up the other side of the river and back towards town. The turn brought with it a stiff breeze. It was the end of the perfect weather and I silently cursed.

I made another conscious decision at this point and that was to sit in the pack. I knew it was selfish, but to be honest I didn't care. Hiding in the pack was the best way I could shelter from the wind. I wasn't about to let the weather ruin my race. With the two pacers of the elite women acting as shields for their runners I took shelter too. I never once went to the front. Together the pack moved through half way and I crossed the timing mat in 1.19.10 - slightly ahead of my target time. I was pleased and although I could already feel the run in my legs and lungs I knew I had more. I knew, from my training, that I had 16 miles at 6 minute mile pace, so I knew I could do three more miles at that pace.

I noticed after we passed half way that the group was beginning to thin out as people began to drop back. One of the elite woman was slowing and as a result her pacer dropped back with her. I snuck in behind the elite dutch girl, or at least the name on her racing number suggested she was, and looked round for more runners. We were on our own. We had, however, crept up on the next group, a large group of about ten runners. The dutch girl seemed determined and she not only caught this group, but pushed to the front of it, led by her pacer. I sat at the back for a while, using them as a shield against the wind. We passed the 15 mile mark and I said to myself that I had one more mile at 6 minute mile pace and then I would be into new territory. Territory I had not been in during my training. Still, I was feeling good and it was then I noticed that elite dutch girl was moving away from our new group. I looked around me and the group seemed to be struggling as a whole. There were a lot of laboured faces and their breathing was far heavier than mine. I looked at my watch. I was on pace, but only just. I decided to go with the dutch girl, after all she had led me this far. I quietly moved my way through the group from the back to the front and pulled alongside the dutch girl behind her pacer.

We ran together as we crossed the 16 mile mark in a time of 1.36 - exactly where I wanted to be. My training had told me I could make it this far and that it would all be about the last ten miles and at last I was there. Best of all I was feeling good. The tightness in my legs and lungs that I had felt from the start were still there, but I had become accustomed to them, almost comfortable with it. It was at this point I had a rather strange moment. I suddenly decided that everything was good and I was easily going to finish under 2.40 and that the job was done. Feeling great, as we left the river and hit the big roads leading back to the city I left my new dutch friends behind and blasted through the next drink station and out on my own dreaming of glory and super fast times.

I got to 18 miles, still on course and still feeling great, but as inevitably happens in almost every marathon I found the wall just after the 18 mile marker. It was a real dose of reality for me. I didn't slow, but all of sudden maintaining my pace became much tougher. I actually shook my head in anger at this point. I was annoyed at myself for thinking it would be that easy. It made me realise that I was on the edge in terms of achieving the time I wanted and it would only take a few slow miles to push me over the 2.40 mark. I couldn't afford bad miles, I had to push through the wall. Thankfully, my dutch friends were back. They had slowed and fallen back a few yards at the drink station, but had picked up the pace to catch me up. They had also brought a friend and as the three of them passed me I tucked in behind. I really needed them, as I struggled on that 19th mile. I found the back of their heels and hung on for dear life. I kept telling myself, through the aches of my legs and heavy heaving of my lungs, just to hold on, not to let them get away, to keep going one mile at a time. They pulled away slightly, but I still went through 19 miles on time and best of all I seemed to have successfully scaled the wall as everything seemed that little bit easier. I even managed to pick up my pace and catch back up with my dutch friends. I decided this time that it was better to just stay with them for as long as possible, as they were pacing it well and running strongly. I couldn't afford to do anything stupid.

I felt great over miles 19-22. I hung on to the dutch runners comfortably, but I still knew that a few bad miles would take away my dream, so I concentrated. I worked hard and focused as much as I could on keeping everything together. I started to check my watch more and more to make sure I wasn't slipping. I began to do what I call 'marathon maths', where I start to work out what is the slowest I can possibly run per km over the remaining distance and still get the time I wanted. Every km mark (the course was marked in kms not miles) I passed I did a quick calculation and every one told me that I had nothing to spare, a few seconds at best. In my mind I worried, but kept telling myself to keep going.

I crossed 23 miles feeling strong and fast, as if nothing could stop me, but it all changed in a few strides. My legs suddenly began to tighten and creak with tiredness. I started to slow. My dutch friends were picking up their pace and were moving away from me and this time I could do nothing about it. We had pulled away from the other runner that had been with us, so I was now on my own. It was the worst possible moment to find myself on my own. I looked at my watch and it confirmed what had I feared, I was slowing. Thankfully not by too much, but enough to worry me. I started doing more marathon maths. I could afford to run at my new pace and still make it. I would start to eat into the little bit of spare time I had built up over the previous 22 miles, but I would have enough. I slowed some more.

This is where a marathon moves away from being a physical sport to a mental one. The battle with your mind is a crucial one and one that I have had in every marathon I have ever ran. I started to feel heavy, slow and sluggish. My legs cried out for leniency, for rest, to slow down. My mind began to agree with them and I started telling myself that 2.41 or 2.42 was a fantastic time and one I could live with. I started to concede and to tell myself that I had still done brilliantly. I then got angry with myself and told myself that I had come for sub 2.40 and that I shouldn't leave with anything less. I pleaded with my legs for just just 2.5 miles more of hard work, when they ignored the pleas I ordered them. Every step I pushed and worked and forced myself. I started to break things down into quarter miles and checked my watch and my pace. It was painful and every step seemed to take forever. I went through mile 24 in 6.15, my slowest mile. The next quarter mile saw my pace drop to 6.40 and I realised that things were slipping. I reacted by deliberately picking up my pace and pushing the pain and aching in my legs to get myself back on pace. Despite my internal struggle I was still passing people, but I barely noticed anyone. I was in my own world. I reached the last mile in a total time of 2.31. I was still on target, but I knew it would be close.

With every step I willed myself forward. I had moved into Vondelpark knowing the end was close, but the park is on a slight uphill gradient and I cursed it and swore. I was still slowing down, but holding on. I passed 25.2 miles and I knew I could afford a slow mile and still make it, but I also knew it would be close. My neck, arms and back had begun to ache now and my lungs began to rattle and rasp with every breath, as my body started to tell me it had had more than enough of the marathon. I pushed on, my quads burning, my hamstring tightening and tweaking with every step.

The crowd were great and I could hear them cheering, a french person shouted: "Allez, Allez Richard!" as she read my name on my number. It filled me with emotion, as she and other complete strangers who I had never met nor ever would were willing me on to do well. People shouted and cheered, a British person told me it wasn't far and to keep going. It all helped. It pushed me on and probably saved me valuable seconds. I wish I could thank them.

After what felt like an eternity in the worst fire pits of hell I left the park (In reality I had only spent a mile and a bit in there). Back on the road I knew it led to only one place, the stadium. I looked at my watch and it told me I was close to the 26 mile mark, but the 1km to go sign was still nowhere to be seen. It was at this point I realised that either the course was long, or I had found some extra meters, or that my garmin had been a little over enthusiastic in clocking up the miles. It was a little demoralising, as I knew I had less time to play with than I had thought. I tried to put my foot down, but there was nothing there. I was empty. I had one pace left and that would have to do. I finally reached the 1km to go mark and my watch read 2.35.something. I had about 4 and a bit minutes to make it. I started to panic. I started to imagine crossing the line in 2.40.01 and just missing out.

I could see the end of the road where the turn would lead us into the stadium and I knew I had about 600m to go. At this point someone passed me at considerable pace and I just instinctively went with him. I latched on to his heels and pumped my arms and quickened my step. Everything burned and ached, but there was no way I was giving it up. My tow began to pull away, but I still kept going. We entered the stadium, just as my watched ticked over to 2.39. I had about 250m to go and feeling sick with adrenaline and nerves I tried to sprint as if it were a Tuesday night rep at Meadowbank. I turned the corner and the final bend and could see the line and the clock. I could see the time- 2.39.12. I had a 100m to go, and I knew I was going to do it. I knew it.

A wave of emotion swept over me and as I sprinted towards the finish line I could feel tears in my eyes, my heart began to skip with excitement and I felt an uncontrollable smile creep across my face. I crossed the line in 2.39.34 (2.39.30-chip time) taking over 11 minutes off my PB.

I had done it. With a clenched fist I punched the air screaming out in delight. I fell to my knees and kissed the track, a track that had for a second time fulfilled my dreams (in 2007 I ran my first sub 3 hour marathon at Amsterdam). I rolled around on the floor totally elated and slightly in pain. With the help of a steward I climbed to my feet and looked back down the finishing straight, took a deep breath and soaked in every feeling and emotion to fill my mind with as much to remember for as long as I could. It was a special feeling and even now as I sit here writing this, reliving that day and that moment I can't help but feel emotional, excited and thrilled about my achievement. What may be more worrying is that far from temper any running bug or aspirations I have it has made me more determined and more ambitious. In short, I can not wait to get my trainers back on and get out running.

28 September 2010: Taper time!

2010-09-28T14:04:00.000-07:00

My taper started yesterday with a very gentle 6 mile run to the gym for some abs and core work. I then had a deep tissue massage with Kirsten, which although painful in places wasn't too bad and she told me that my muscles were in pretty good shape so was I pleased.

Tonight I went to the track and did 12*400m with one minute recovery between each rep. It was the first time I have been to the track for a wee while, as I have been focusing on slightly longer reps on Tuesday nights with 1 mile reps and 800ms. I certainly felt it in my lungs after the first couple of reps, as they heaved heavily each time I crossed the line. I planned to run all my reps between 70 and 75 seconds, which I managed to do, but it felt like a massive effort. Interestingly, as I got tireder towards the end of my session my times actually got quicker on average. I think this was because my stride and form improved as I got used to be being back on the track again.

I was pretty shattered when I finished, but found enough energy to hit the gym for some more abs and core work. Running home I felt good and allowed my mind to dream about Amsterdam and play out some of the scenarios that might happen. I particularly like to imagine myself entering the stadium at Amsterdam with 2.30-something on the clock and dashing through the finish line to get a sub 2.40.

Tomorrow is a rest day. Hope I can cope!

Sunday 26 September: The last big weekend!

2010-09-26T14:04:00.000-07:00

Weekly Mileage: 95 miles

After my amazing training session on Thursday I took it easy on Friday with a gentle 4 mile run in the evening to loosen my legs and stretch them out. Saturday I did a 12 mile run with 15 intervals of one minute fast and one minute slow, which I did along the shores of Cramond. I spent Saturday afternoon and evening at the wedding of two of my best friends, Simon and Jen. It was a brilliant day and the evening was spent dancing away until the early hours of the morning. I finally got to bed at 2.30am shattered and it seemed like no time at all before my alarm was going off at 7.30am for my long Sunday run.

Through bleary eyes I sipped coffee and stared out the window at was a beautiful blue sky and shining sun. The leaves on the trees were still, as there was clearly not a breath of wind in the air. A perfect day for running. It was, however, bloody freezing! I sat in my car with all my kit on, my big thick gloves and the heating blasting out at full. I picked up Dan and we drove to Craiglochart.

Today was my last long run before my taper, my final 26 mile run. Despite being tired and having slightly sore feet from a night of dancing I was feeling pretty good and was actually really looking forward to it. With a good gathering of club members we set off. In my group today was Dan and I, as well as Niamh, Colin, Bryan and Steve Manian joined us for the first six miles. We took the first three or four miles fairly easily and chatted away. As we approached Balerno we picked up the pace slightly and started discussing the joys of the two hills that take you from mile 6 to mile 8 of the run.

We all love these hills as much as we dread them. In recent months we have been tackling them a little harder and there has always been a little bit of pushing each other to see who can get to the top first. Today we openly talked about how it had become a little bit of a race and then started to discuss weather or not we would make today's venture up the hill a wee race. At first I thought it was a bit of light banter, although I did expect the usual jostling, but when Bryan turned to Colin and I and said, "Where does the hill start?" I knew the race was on. I replied that we were already on it as we had left the Water of Leith and were on the roads in Balerno. Bryan quickened his step instantly and pulled away. I turned to Colin and said, "he's serious!". I then picked up my pace and gave pursuit pulling ahead of Colin. I heard Colin swear under his breath and then pick up the pace to catch me. Niamh and Dan were far too sensible to join in with our shenanigans and kept a steady pace.

Bryan was trying hard to get away, but we managed to catch him and pull alongside him, we pretty much stayed that way for the first hill, although Bryan was about a stride ahead of Colin and I towards the end. We flew up the first hill at an impressive pace. I could feel my right hamstring tightening and my quads aching slightly, but I had committed myself and there was no way I was going to let either of them drop me. We reached the top of the first hill, Bryan a stride ahead of Colin and I, but all pretty much together. We eased off slightly, took a breath and had a wee chat, as we cruised down the road towards the foot of the next hill.

Once there Bryan again moved to the front and forced the pace. Bryan had told us several weeks ago that he loves to lead and hates to be behind people, so Colin and I have pretty much come to expect his moves to the front. Unfortunately for us, however, Bryan has the ability to stay at the front once getting there. I managed to catch him and move away from Colin and as I began to move past Bryan he increased his pace and we ran side by side with Colin a stride further back. As with the first hill we really threw everything at it. We certainly weren't taking it lightly and all three of us were determined to be first to the top of the hill. As we approached the last 250m I could really feel my legs begin to tire and my lungs burn. I thought for a second about how this little race might effect the remaining 18 miles I would have to complete once we got to the top of the hill, but at this point I really didn't care. I just wanted to get to the top first. We were pretty much together as we did reach the top. Bryan had managed to get their first with a couple of strides advantage over Colin who was a dip over the line ahead of me. It was a great feeling running the hills that hard. I was pretty annoyed not to have got there first, as I usually get to the top of these hills first, but I am putting it down to the heavy mileage.

Next week I'll only be doing 16 miles and will have done far less training during the week, so fully expect to get their first. I am sure Colin and Bryan will read this, laugh and say no chance. They'll also remember this blog entry and remind me of it, if either or both of them get their first next Sunday.

After we got to the top we were pretty spent and so eased off to a very gentle pace, as Niamh and Dan caught us up. By the time we got to the 10 mile mark we had all picked the pace up again and were running sub 7 minute miles as a group. There we stayed for the next five miles, running pretty quickly and still finding the breath to chat away, which was great. By the time we came back to the canal it was time for Bryan and Colin to turn off and finish their 16 miles. Dan, Niamh and I continued along the canal to complete our extra marathon training miles. Niamh did a couple before turning back, while Dan and I continued on. Dan was doing 24 miles so we had a few more miles together. I was pleased that we continued to keep a good steady pace at around 6.50pace, but what was really good was that I felt so strong, particularly in my heart and lungs. They didn't feel tired at all. My legs were a little stiff and tight, but probably from the hill race that we had enjoyed earlier.

Dan turned back to finish his 24 miles leaving me just less than 7 miles to finish. I decided to try and pick up the pace, as I was feeling good, the conditions were great and this was my last long run before the beginning of my taper. I managed to successfully move pace up to 6.45 miles and then into 6.30s and by my last mile I was flying and really enjoying myself. My last mile was 6.15 and I could have continued. I finished the 26 miles in 2.58.15 and couldn't get the smile off my face. Back at the car park I caught up with Niamh and Dan who both felt good about their runs and we talked about Amsterdam for a while and how great it would be if we could all get PBs. I really hope so, that would be great!

My hard training is now done and I feel like I am peaking at just the right time. In fact I reckon I could easily do another hard week's training. I have been looking forward to my taper and I really hope I get it right with a good mix of rest, quality training and nutritional food. No doubt within days of starting my taper I will be complaining about it and wishing I was doing more miles, but we'll see. Until then I am just going to enjoy and reflect on some good training over the last 13 weeks. I think I will review my training in tomorrow's blog entry.

23 September 2010: Feeling great!

2010-09-23T15:26:00.000-07:00

I know I am a few days behind. The consequence of an extremely busy few days. Instead of catching up with the earlier training sessions from this week I am just going to jump into today's, because it felt so good. Tonight was my 20 mile run with 16 miles at marathon pace, which I did last week as well, and the week before.

Again, like the previous weeks, I was actually nervous before my run. My left heel was again giving me some grief. It was at the bottom of my heel in a different area to my recent Achilles problem. I kept getting a strange pinching sensation, which would come on at different times with no warning and in no similar way. It was odd and I was really worried that it might be the sign of something serious. I was worried that at some point during my run tonight it would give in or tear and that would be the end of Amsterdam, so I was apprehensive as I pulled on my kit in the toilets at work.

I set off and met up with Seamus, who after last week, was keen to come again and have another go as part of his marathon training. We jogged for a bit before reaching the usual starting point and ploughed straight into it. In order to get the sub 2.40 time I really want to at Amsterdam I need to run at 6.06 minutes per mile pace. This was again my target for each mile tonight. The first mile felt remarkably easy and we coasted through it in 5.57. As I was feeling good I decided to keep the pace up rather than ease off. I decided to experiment and see how long I could hold a faster pace for. Seamus was happy to keep the pace up too, so we pressed on. I felt a lot more comfortable in my legs this week compared to last and all was good with my left heel. I did, however, conitnued to worry slightly about it and was constantly on the look out for any sign of trounle. The next couple of miles ranged between 5.56 and 6.01. Unfortunately at this point my watch packed in, which angered me greatly. Thankfully Seamus had his watch and I knew where the 8 mile marker was for turning round so would know the overall time. My anger actually translated into speed, as I was worried that I would drop off the pace without being able to check my mile marks. We flew for the last 3 miles and reached our turnaround point in 47.40 well ahead of the 48.40 target time for a sub 2.40 marathon.

We stopped for a quick stretch and toilet break and then turned back round to do the return 8 miles. Seamus gallantly gave me his watch, as we both expected that I would finish a little ahead, so I could get my precise time. The best thing about this week was I genuinely felt comfortable right through all the miles. Unlike last week where I had a few troublesome miles, this week I had very few problems. I'd pulled slightly ahead of Seamus over the last 8 miles and so was on my own for a bit, which was fine as I felt relaxed and in control of my pace. Without remembering exactly where the mile marks were it was difficult to know exactly how well I was running, but I felt strong. There was a stiff breeze blowing into our faces and although it may have slowed me slightly it didn't disrupt my rhythm.

Last week in the final 2 miles I had begun to struggle and although I managed to hold a good pace I was totally exhausted at the end of it. Another step seemed impossible never mind another 10 miles. Today, however, I felt good in the last two miles and finished really strongly. I am fairly certain I could have continued and done a few more miles at the end, which is a great sign for the marathon. I completed the second 8 miles in 48.18, which although slightly slower than my first 8 miles was still well inside my target time and into a head wind probably would have evened it out a little more. My total time for whole 16 miles was 1.35.58, a minute and 43 seconds quicker than my target time for a sub 2.40 and one minute and 38 seconds quicker than last week. Job done!

Seamus wasn't too far behind me and finished his second 8 miles in 49.12. We both felt really good and as we completed our cool down jog we talked about the confidence a good session like this gives you. With us both having marathons coming up this is the perfect session for that. I feel great after tonight's session, really good. I now know that I can run 16 miles at an overall pace faster than I need to get the time I want. I felt so strong at the end of my session that I know I can keep the pace up too. With some good rest I know my legs and lungs will be even stronger than than they were today, which will help in those last 10 miles. Today I ran those 16 miles (on top of a 1.5 mile warm up) without taking on any energy gels, energy drink or water, so for those last 7-8 miles I will have been depleted of energy levels and not running at optimum performance. Energy levels that I will be able to maintain during the marathon by refuelling with water and energy drinks at regular aid stations. This will give me a boost.

I am signing off tonight in such a positive mood, you can probably tell. Despite a few aches and groans in my body I feel as though I am peaking at just the right time. I have been looking forward to my taper for a couple of weeks now, but the mood I am in right now, I could quite happily do annother couple of weeks hard training!!

Saturday 18 - Sunday 19 September: Another weekend of running

2010-09-21T14:22:00.000-07:00

Weekly Mileage: 90 miles

I've been a bit slow to update this blog lately, sorry about that. I was away this weekend and was quite busy so didn't get the chance. Anyway, back to the running. I was in Whitehills for the weekend with Gail visiting her family. On Saturday morning I decided I needed a change of scenery from the usual road routes I run while I am in Whitehills so I hit the Forestry Commission website and looked for some forest trails. In the end I found some trails that are used in the winter as cross country ski trails in a place called Clasindarroch. It took me ages to find the place, it may well be the North East's best kept secret! After getting lost several times, turning round and driving up and down the same road over and over I got annoyed and threw the map across the car. I was just about to give in when I pulled up alongside a pick-up. The driver, a friendly farmer helped point me in the right direction and I eventually found my way to a deserted car park.

It was worth the wait. I found the most secluded forest and within them were beautiful trails of broken stone and moss covered dirt paths. They stretched through dense fir trees and up on high ground looking out across the beautiful North East countryside. I had the most enjoyable 12 mile run and with the hilly trails I felt as though my legs got a really good workout.

On Sunday I was up early and out the door at 8am hitting the roads around Whitehills for another 26 mile run. It was a cold crisp morning, but a good day for running. The roads around Whitehills are very undulating with some big hills and some nice descents, and I found the first 13 miles pretty tough going. As has become a feature of my recent runs I was constantly on the look out for signs of pains and aches in my legs and I found plenty. My right leg ached from the hip down and my left leg was sore in the calf. Thankfully, it was the ache I associate with tiredness rather than injury and it was a case of endure rather than worry.

Turning back after my outwards 13 miles I found it a little easier and managed to pick up the pace. Although the aches were still there, they seemed to ease. It's funny, but you'd think after weeks of long 20 mile plus Sunday runs that I would be bored and fed up of running them, however, on Sunday I found myself at mile 19 smiling away as I ran down the road trying to pick up the pace a bit. It felt really good. I was ignoring the aches in my body and just letting it flow with the pure joy of stretching out one foot in front of the other. Even the hills didn't feel too bad and over the last two miles I found myself zipping along the road at 6.20 pace.

Having said all that I was pleased to finish another week's training and leave myself 7 more days of hard training before I taper. I am still very much looking forward to my taper. Despite the good feelings I enjoyed during my run today my body still ached a lot and is clearly in need of some down time before Amsterdam.

Thursday 16 September: It's still all about marathon pace!

2010-09-16T15:38:00.000-07:00

Mileage: 20 miles (16 miles at marathon pace)

As I am writing this I can barely keep my eyes open. I am shattered! Tonight's session was one of the hardest I have ever done, but I feel great now that I have done it.

Again, my calves have ached throughout the day, but thankfully not as bad as yesterday and I really do think the heel pads were behind the trouble. Running today I noticed the way my foot was landing was definitely different to yesterday when I had the heel pads in. It felt more natural and comfortable, so I think I've made the right decision in taking them out. Garry and Steve gave me some good advice, which was to try using the heel pads on short recovery runs, as they do provide protection to the heel, and over those distances probably won't affect my calves. I'll probably give that a go.

With the ache in my legs and the doubts I have had with my running recently I was nervous before my run today. It's an odd sensation, one I sometimes get before a big race. I guess it shows how important I consider good training to be and what Amsterdam means to me. I am still frightened that something, somewhere in my legs is just going to pop or tear and ruin everything. I am also worried that I won't be able to run as fast as I want to or need to.

I took a slow jog towards the canal where I was due to meet Seamus who planned to come and do the 16 miles too. On my slow run I could feel the calves pulling and aching, but elsewhere I definitely didn't feel too bad. I adopted the attitude that I would simply run as planned for as long as I could or until something physically stopped me from running. I stretched and prodded my muscles a bit while I waited for Seamus and although far from confident I was ready.

When Seamus arrived we jogged a bit further along the canal and at 2 miles in we started the 16 mile run. The plan being to run for 8 miles along the canal and then turn back and do the second 8 before cooling down with a couple more slow miles. My aim to run under 2.40 in the marathon means that in order to secure a time of 2.39.59 I need to run at 6 minute and 6 seconds per mile for every mile. A tough ask. Like last week where I did 14 miles at this pace my plan this week was to step it up to 16 miles.

It went better than I expected and the first mile was fairly easy and I had to control myself to keep from dipping under a 6 minute mile. In fact the first 8 miles were all pretty similar and all close enough to the 6.06 per mile I needed to make me happy. What made it even better was that for a lot of those first 8 miles we ran into a very stiff breeze, as well as having to contend with a lot of cyclists and human traffic. With the canal path quite uneven and rocky in places it was definitely not the easiest 8 miles, but I hit half way in 48.51 exactly one second behind my target time. not bad at all. My legs had felt okay. My left leg felt great and pretty lose and free, but my right leg was tight and heavy and my calf and hip ached quite a bit, especially for the first 4 or 5 miles. At 8 miles I stopped for a quick toilet break and a stretch and Seamus caught me up having been a little bit further back.

We then looked back down the canal and headed for home. I was a little stupid at this point and dashed off at a pretty quick pace. I could tell that I was running fast, but my Garmin was telling me that my pace was around 6.15, so I pushed on. I should have realised that the watch was just adjusting the pace and hadn't settled. When I looked at the watch again it told me that I was at 5.40 pace - far too quick. I slowed a little to try and get back some control, but still finished the mile in 5.51. It was too quick and I felt myself slow quite a bit in the next mile, which I finished in 6.12. It was a tough mile that hurt my body and my lungs. Definitely a valuable lesson for the marathon, running miles too quickly will definitely affect my rhythm and pace. After the bad mile I did settle back into a more controlled, steady pace and actually began to feel quite good. My legs felt okay as did my heart and lungs. I cruised through the half marathon distance in 79.46, thirteen seconds quicker than I needed. Last week I had really struggled in my last mile, but tonight it was no problem and I still felt good. Mile 15 was tougher though and I started to find my lungs and legs working harder to keep my pace up. I did the usual Jedi mind trick on my legs by promising them only one more hard mile, but then keeping it going. If the fifteenth mile was tough than the last one was really hard work. I could feel my lungs clawing at all the air around my mouth as I desperately tried to suck in the oxygen I needed. My legs burned and screamed to stop, but I kept going and my last mile wasn't bad at all. My final time of 1.37.36 made me 5 seconds ahead of my target time. Job done.

I was pretty elated when I stopped, but then the thought struck me - if that was what I was like at 16 miles, how on earth would I manage another 10 miles at that pace!! That would have been impossible. I am trying to convince myself that rest and tapering will take care of that and I'll have the endurance I need to keep going beyond 16 miles. I waited for Seamus who had taken it a little easier on the way back and after some stretching we finished off our last couple of miles very slowly to complete the 20 mile run.

I am knackered, but very pleased! It has filled me with confidence for the marathon, but I've still got more work to do. I need to repeat this session next week. Hopefully I'll run the same pace, but the 16 miles will feel that little bit easier.

10 days to taper!!!

Today's 16 mile splits:

6.04

6.05

6.11

6.08

6.06

6.03

6.08

5.51

6.12

6.08

6.07

6.01 (half marathon time: 79.46)

6.07

6.09

Total: 1.37.36 - 5 seconds ahead of schedule

Wednesday 15 September: Are my heel pads hurting my calf muscles?

2010-09-15T13:38:00.000-07:00

Since I have been running again after my injury I have had constant aches in my calf muscles, particularly my right calf. It has been very annoying and doesn't seem to be getting any better or worse. They don't feel injured, just tired and stiff. I have never had any problems with my calf muscles before, so I have been left wondering why they continue to hurt. The only thing different than before my injury are my heel pads which I had put into my trainers to help with my Achilles. As I ran the 9 miles to the gym this evening I began to wonder if it is the heel pads, so after my gym session today I pulled them out and ran the mile home without them. I still felt my calf muscles, but then that was likely to be from the earlier 9 miles. They did, however, feel under less pressure, so I wonder if it is them.

I am going to take a risk tomorrow and run by 16 mile sustained run at marathon pace without the heel pads. I hope that my Achilles will be strong enough not to need them. I'll guess I'll know by the end of it if the heel pads are responsible for my calf problems.

11 days to taper!!!

12 days to taper!!!

2010-09-14T14:06:00.000-07:00

I did a very easy 10 miles on Monday and even though it was pouring down with rain I really enjoyed my run home. In fact for some of it I'm fairly certain I was smiling because the poor, drenched cyclists grinding away towards me in the horrendous weather gave me puzzled looks as they sped by. I think part of the reason I was enjoying it so much, was because I had decided not to look at my watch, but just to run at a comfortable pace. My calf muscles were still pretty stiff and sore, but I didn't mind. I just ran, happy to be doing so.

That evening I had a deep tissue massage with Kirsten. Kirsten has been taking good care of my Achilles over the last two weeks and so I was pretty pleased when she told me that my Achilles now looked pretty strong and there was no noticeable problem or weakness. Generally my legs are tired and stiff, but this simply due to the hard training I have put them through over the last few months. I am hoping my taper will help sort that out as I will ease off on the mileage and quantity of my training.

Today, Tuesday, I was back to interval training. My planned session was to do 800m reps in the Meadows and Seamus, who is due to run the Dublin Marathon the week after I run Amsterdam, decided to join me. Last Tuesday I did some gentle mile reps to ease my Achilles back into it, so this Tuesday the aim was to do something a little quicker.

It was extremely windy and not in any one direction. It was constantly swirling around the fields and the trees hitting us in the chest wherever we turned. We used the triangle route, which measures between 840-860 meters, and because of the wind we changed directions for each rep to try and get some shelter. It didn't help, whichever way we went we hit strong winds. Seamus was feeling a little tired and heavy today, so he wasn't quite able to keep up with me for each of the reps. I could tell he was more than a little frustrated by his lack of pace. I too, wasn't entirely happy with my times. My first rep was 2.58, but my second one was better and down to 2.52, my next eight ranged between 2.51 and 2.45. With my legs still pretty stiff and heavy and my mind still cautious about picking up an injury I decided to stop after 10 reps. Seamus agreed. Like me he too had been getting faster with every rep, but he didn't want to push it either. I had originally planned to do 12 reps, but I knew the last 2 would do nothing for me.

I was pretty pleased after the session, as I had come through it fine and at the end felt better than I did at the beginning and was faster. What made me even happier was that when I checked my watch afterwards and looked at the data on the reps, it showed that my pace was faster than I thought it was. My minute per mile pace ranged between 5.37 and 5.07 with nearly all of them at 5.20 and quicker. Considering the strong winds, which must have cost a few seconds every rep, I was quicker than I had hoped. Tonight's session is the fastest I have run since my injury, so I feel (touch wood) as though I am getting back to where I need to be and that perhaps I have not lost too much in terms of training and progress.

I have noticed that I am now counting down the number of days until I start tapering. The stiff and sore legs that I have felt for 2 weeks now have taken a bit out of me mentally, so I am trying to stay focused on these next couple of weeks to make sure I don't ease off and that I put in the effort I need to get the result I want at Amsterdam. If I can finish off these two weeks well, then I am sure the taper will take care of itself and me, so that I will be fresh for the marathon.

Friday 10 - Sunday 12 September: Back to weekend running

2010-09-12T14:13:00.000-07:00

Weekly Mileage: 86miles

This weekend has been really good from a training perspective. Certainly far better than last week when my sore Achilles confined me to my bike.

I took Friday as a rest day, which was really difficult. Having spent a couple of days the week before where I couldn't run to then voluntarily take a day off running felt totally mad to me. Deep down though, I knew it was a good idea as I had done a couple of hard sessions this week, especially my Thursday night sustained run at marathon pace.

At first I wanted to ride my bike and go for a swim on my 'rest'day, but after some thought I realised that this would make it more of an active day than a rest one, so I did nothing. It wasn't too bad really, I didn't go as crazy as I thought I would. My legs were heavy, stiff and sore so they were more than happy to do nothing even if my mind wasn't quite as happy.

Saturday morning I had agreed to meet Niamh and do a 30 minute fartlek in the Meadows, doing one minute fast followed by one minute recovery. I had hoped that my legs would be lovely and fresh after my rest day, but they were really heavy, especially my right one, which ached from my calf to my hip. I am not really sure why it was so tired and stiff in the leg, but I have always had problems with my right leg. Thankfully, my left Achilles, which had been injured the other week, was still holding up fine. I have to admit it was a little bit frustrating to feel that way as I jogged to the Meadows. By the time I got there it was not really any different and as we set off on our Fartlek it didn't improve. The 15 fast reps were all fairly steady if not spectacular, fluctuating between 10k and half-marathon pace. I was pleased to come through them and not feel any worse. My right leg had loosened a bit, but was still fairly stiff as I ran home. The 13 miles I did on Saturday were pretty hard going all in all and I was far from happy.

Like before my run on Thursday I was nervous about my long Sunday run. It had been my long Sunday run two weeks ago that had led to my Achilles problem, so the thought of doing 26 miles filled me with a lot of apprehension. Added to that my calf muscles in both legs felt pretty tight and my whole right leg was still stiff and heavy like it had been on Saturday. Thankfully, I had good company for a lot of the run with Niamh, Colin, Bryan, Tommy (a friend of Bryan's who had run 1.19 in his first half marathon the week before) and Steve Manian. We set out at a nice reasonable pace and on a nice sunny morning we chatted quite a bit, which was good for no other reason than stopping me from tearing off up the road at a daft pace. After 6 miles Steve turned off to head back, as he was doing a 12-13 mile run and the rest of us continued.

I actually felt pretty good. My legs were still tight and heavy, but my lungs and heart felt very strong, which I was pleased about. We continued at the steady pace right through and up the hills of Balerno an by the reservoirs. I felt a little sorry for Niamh today as we boys were continually telling tales of our drunken boy antics as well as delving into a fair bit of toilet humour. I enjoyed the banter and it helped to keep us going at a nice reasonable pace rather than running at the pretty fast pace that we normally go at on a Sunday.

All through my run today I was feeling out for my Achilles, trying to sense for any changes, any pain or discomfort. At times I was convinced I began to feel something, but I am not sure if this was in my head or if I was over sensitive about the ankle. What was definitely aching was my calf muscles, but they were tolerable and I felt okay. After 15 miles Tommy, Bryan and Colin turned off to head back and finish of their 16 mile run while Niamh and I turned on to the canal. I am getting sick of the sight of the canal!

Niamh was doing 20 miles today so we ran together for a couple of miles before she then turned back leaving me on my own. It was at this point I started to really worry about the strength of the Achilles, but it held up and despite my other aches I even managed to pick up my pace a little.

Finishing the 26 miles in 3.07 was pretty good and I was pleased. I was pleased to survive and despite a lot of stiffness and aching limbs I didn't feel any uncomfortable pain like I had with my Achilles two weeks before. When I got home I decided to try and alleviate my aches by getting an ice bath. Despite the initial shock it was not that bad and after ten minutes I climbed out and my legs felt pretty good.

I have two hard weeks of training and then I can look forward to reducing the mileage in my taper. I never thought I would say that, but I reckon my body will enjoy it!

Thursday 9 September: It's all about the marathon pace

2010-09-09T14:30:00.000-07:00

Mileage: 17 miles

Today was a real test for my recovering body and Achilles. With my body standing up quite well to the pressure of five 1 mile reps on Tuesday I decided that I should test it out over a longer distance and at some pace. As part of my marathon training I have been trying to introduce some long sustained runs at marathon pace. I have only managed a couple so far and with precious few weeks left I feel as though I need to get a few more under my belt, so today I decided to do a 17 mile run with 14 miles at marathon pace. I am still hoping to sneak under 2.40 at the marathon. It is an ambitious target, but I am sure I have a chance. In order to do this I need to be running 6.05 minute miles (gives a time of 2.39.30). I actually said to myself before my run that I would be happy with running all the miles quicker than 6.20. I was quite nervous before my run too. I was obviously worried about my Achilles and the rest of my body was pretty sore too, but I was particularly concerned about my performance. Having missed most of last week, I have been doubting my ability and wondering how much speed and endurance I have lost. I knew that this session would have some of those answers.

I set off and felt pretty good straight away. I had some stiffness in both legs, especially around the knees as a result of some weights training I did on Tuesday. I also had some aches in my calf muscles from a lot of stretching and exercises I have been doing to try and strengthen my Achilles. These problems aside, I felt good and there was not a peak out of my Achilles. My first mile was a gentle warm up mile and then I picked up the pace. I finished it comfortably in 6.05 and so decided to press on at that pace.

What was really good for me this evening was that the pace did not feel too much like hard work. My lungs could certainly handle it. My legs were a little heavy and tight, but felt strong and at no point did I feel like slowing down. All 14 miles were almost exactly the same pace. The second seven miles were slightly quicker, but that was probably because after I turned round the wind that had been pushing into my face had disappeared. I finished my 14 hard miles in 1.24.55 well inside the 1.25.10 that a 6.05 minute per mile pace would lead to. My half marathon time was exactly 1.19.30, which was perfect. I did start to struggle in mile 14 and I do wonder how many more I could have done at that pace, but I still have time to increase my endurance at that pace. Next week I plan to do 16 miles at marathon pace. Also with a proper taper I will be rested before Amsterdam, so hopefully that means I won't have legs as heavy to run with over the marathon distance.

Overall, I am thrilled! This time last week I was riding my mountain bike to training with a sore Achilles and a wasp sting on my mouth (I had almost swallowed a wasp while cycling that day, it still managed to sting me though and it was bloody painful!) and feeling pretty sorry for myself and wondering when next I would run. How quickly things turn round.

My 14 mile splits:
6.05
6.04
6.05
6.07
6.06
6.08
6.07
6.03
6.03
6.04
6.03
5.57
6.01
6.02

1 hour 24 minutes and 55 seconds.

Dealing with injury and moving on!

2010-09-08T13:31:00.000-07:00

I am sorry this entry has taken so long to come. I am sure those that know me suspect why. Last week I suffered my first proper running related injury of my short 3 ½ year running career and I was quite literally stumped for words. It was a big blow to me at the time.

Last Sunday (29 August) I did my usual long Sunday run, 26 miles, with a number of my club mates. I pushed it quite hard, particularly in the second half of the run, and especially when I was on my own for the last 10 miles. I felt great, really strong and fast. Okay I had a few niggles while running. My right knee and hamstring had been tugging a little bit, but I have been used to them doing that for years. I remember that in the last few miles I felt a little tightness in my left ankle. It wasn’t too bad and not really sore so I didn’t think anything of it. It was only when I stopped and sat down at Garry’s house for a coffee that it felt sore. I knew then that something wasn’t quite right, so spent most of the afternoon with my ankle on a pack of frozen peas. When I pressed my fingers on my Achilles and moved my foot I could feel a horrible crunching and squelching feeling, which certainly wasn’t there before. Not good. I have come to know this feeling as the 'creaking'.

The next morning it hurt when running, both morning and night.

I knew then I was injured and it descended on my like a dark cloud. It felt terrible. Not just the pain from my leg, but also in mind. All I could think about was what it meant for my training, my plans, my targets and hopes for running. I am fairly certain that most runners feel the same when they pick-up an injury. The physical injury is accompanied by a mental anguish, which can, to some extent, become quite irrational. That Monday night I wondered about the house thinking everything from I’ll never run again to what hobby I might find to replace running. I also started to think about how I wouldn’t be fit for Amsterdam and that my chances of running the MDS would be ruined, that I would have to walk it. These were silly thoughts really for an injury that hadn’t even been assessed by anyone other than me and Google.

Tuesday was no better and I spoke with Alex my coach by email, telling him that my Achilles was sore and asking him what to do. He suggested rest, heel pads, a slow return to running, and not to worry. I did all, but the last part. Of course I worried. My Internet research suggested that cross training would be possible if the Achilles was not sore when doing it, so I rushed home that evening and jumped on my mountain bike. Thankfully, I was pain free and in attempt to beat out my pent up frustration I hit the trails around the Water of Leith and cycled to Balerno and back covering 22 miles. It felt good, but it wasn’t running. I felt extremely jealous of every runner I passed on the bike, wishing it was me.

Wednesday I saw Kirsten, my sports masseuse, and she confirmed I had some damage in my Achilles and then set about panel beating it back into shape. She reassured me that it wasn't wrecked and that with adequate recovery I would be fine. She told me to take 3 or 4 days off running and keep on the bike. I felt slightly better after seeing Kirsten, but still in the back of mind all the worries were there.

Thursday morning, as soon as I woke I grabbed my ankle to have a feel and a poke. It felt so much better and the horrible creaking that I felt when flexing before the muscle was gone. It lifted my spirits massively and I began to think for the first time that I might actually get better and wouldn't have to retire and take up extreme knitting. Of course, I was sensible and didn't push it, well not with running anyway. I took the mountain bike out and did 10 miles in the morning followed by 24 in the evening. On my way home I popped by to see my friends at running club. It was good to see them, but I have to admit I hated watching them train without me. I felt left out. I felt frustrated and it took a considerable amount of will power not to jump off my bike and line-up for some reps. It was very disheartening and I left thinking loads of negative thoughts about how I was going to fall behind the rest of group and run badly at Amsterdam. Totally irrational thoughts, considering I'd only had 3 days off running at this point.

It's funny, I've found that I can't leave my ankle alone since it's been hurt. I can't stop prodding, squeezing and poking it, trying to provoke it to see if it's either sore or better. I've never been more conscious of it. All day Friday from the moment I got up I was at my ankle trying to decide if it was better or not. It still felt pain free and the creaking was still gone. I was feeling good about it, so decided that a couple of miles on grass in the park would be a better way of testing than hacking at it with my fingers

All evening long I checked my ankle to feel for any sign of a problem. It remained pain free, but the creaking and squelching returned. It was a really bitter blow. I felt awful and again all the fear and doubts came rushing back. Even though my ankle wasn't hurting I knew the sensation wasn't right. I kept it under ice and went to bed praying it would be okay in the morning.

Saturday came and again the first thing I did was grab my ankle. No pain, no discomfort, no ache. Phew. Also the creaking was gone too! I felt relieved. I took to the bike for a long cycle and after 9 miles I pulled up and decided to test my ankle again with a few miles running. I was slightly quicker than Friday and on the road too, so I knew it would be a good test or a silly idea. The first 4 miles went well, I felt strong and there was no reaction at all. I turned and headed back to my bike and just as I started to dream of Olympic finishes and desert triumphs an ache crept over my Achilles area. I slowed a little and kept jogging. I also began to try and remember if it was the same feeling as I had had when running with it before. It was very mild. Nowhere near as sore as the Monday or Tuesday. By the time I got to the bike the ache was still small and hadn't got any worse. Checking my muscle I found that the creaking had returned. I cycled back, hard and fast without any further bother. I was pleased to have done the 8 miles of running, but I was slightly worried that it was still nowhere near better. The rest of that day it was tight and a little sore and I did begin to think I had done too much too soon. However, by the evening it felt a lot better and stronger. My half hourly checks of my ankle had also revealed that the creaking had gone. My ankle felt normal, so I went to bed a lot more confident that it was on the mend.

Sunday was a good day. Although I wasn't setting out on the 26 miles I had planned I did manage 12 steady pain free miles. My ankle felt fine, strong and pain free. In fact I was more worried about the rest of my body. It would appear that 110 miles on a mountain bike in 5 days is quite a lot and it had taken quite a bit out of my legs. When I finished my 12 miles my ankle was fine, no soreness and this time no creaking.

As I write this now I have managed more and more miles and even some interval running with five 1 mile reps on Tuesday night. It's not perfect, I am sure. However, I can train. I have had to revisit my training plan and knock off some mileage, as I don't want to push my luck. My morning runs have been replaced with a bus ride and a 25 minute swim. I am also planning to take a rest day on Friday's. This, I hope, will allow my ankle a little more time to recover and reduce the amount of stress on it. I am a little disappointed that I am not going to maintain my 100 mile weeks, but I can go back to them after Amsterdam. I will still be, hopefully, getting between 75-90 miles a week, so not miles away.

I don't want to say that I am over it now, as part of me worries that the Achilles could go at any moment (even though it probably won't). Every run I finish now feels like a small victory and I nod and smile to myself when I stop. I also nervously grab my ankle and feel for the creaking, but so far it hasn't returned again. I also find that in every run I am hyper sensitive about the ankle. Is it getting sore? What was that? Is it tightening up? I am sure I felt something. Maybe I should slow down. Should I reduce my run? These are all thoughts that now rush through my mind as I run.

It's amazing what an injury can do to your confidence. Before this, I felt utterly invincible. Even with several niggles and tight bits I never imagined I would get injured. Even with coaches, magazines and fellow runners all saying that everyone gets injured at some point, I never quite believed it. I do now. Every niggle at the moment fills me with panic and fear that something else is about to pop, burst, rip or tear. I've gone from feeling invincible to feeling like porcelain, expecting to break at the slightest knock. It's a strange sensation. With every run, however, I am getting a little more confident and I am sure if I can get through my next 3 weeks hard training I will feel fine for the marathon when it comes.

I have to admit I feel really lucky, as I have only lost a few days to running and it would appear so far (touch wood) that my injury has been mild. I couldn't imagine a medium term or even a long term injury. What an earth would that do to my sanity?

Thursday 26 - Sunday 29 August: A great end to the week

2010-08-29T14:29:00.000-07:00

Weekly Mileage: 102 miles

Thursday: 14 miles
Friday: 4.5 miles
Saturday: 14.5 miles
Sunday: 26 miles

After my deep tissue massage on Wednesday I was feeling pretty sore and as I ached and creaked my way to work on Thursday morning I really wondered how I was going to knock out a 100 mile this week or any subsequent week. I was meeting some old uni friends on Thursday night, so I had to do the planned training session on my own. The session was eight reps of 2.5minutes fast with 2.5 minutes recovery, which I did on the outside path of the meadows park. These sessions are always so much easier with other people to work with and I certainly found the first few difficult on my own. During my first rep I only managed to maintain a 6 minute per mile pace for the 2.5 minutes - not good! As well as being short of club members to run with both my legs and lungs felt pretty tired during my first 4 reps. It was a little disheartening. I even considered stopping after 6 reps. Thankfully the last 4 reps were a lot better and I managed to get down to 5/10k pace for those reps and it lifted my mood greatly, but I was still worried about completing the rest of my planned week's training.

After a few too many drinks on Thursday night I was a little rough on Friday. I had already made the decision to take the morning off, so thankfully I didn't have to run to work. Instead I took a gentle 4.5 mile run home, which eased the legs.

Despite suffering a little bit from the 2-day hangover phenomenon I went to the club's Saturday training session along with Dan, Niamh, and a few others, including Steve Booth. Steve use to come to training regularly when I first started going to club and we used to run together quite a bit. Unfortunately a combination of injuries, uni work and parenthood has meant that he has not been able to attend as frequently as he used to, so it was great to see him on Saturday. The session was similar to Thursday's, eight reps of 3 minutes fast with 3 minutes recovery on the grass. I was quite pleased it was on the grass as my body still ached slightly from last week's race and this week's training. My right hamstring was pretty tight and my right knee was still aching and twitching as well, so grass was much better than tarmac. As soon as we did the first rep I knew I was in better shape than on Thursday, a lot stronger and faster. I started off at 10k pace and finished off quicker than 5k pace by the end of last rep. I was pretty pleased as I still didn't feel as fresh as I should have.

Sunday morning brought the long run. It was another great turnout at Craiglochart and six of us took off in the quicker group, myself, Dan, Colin, Bryan, Niamh and Garry. I planned to do 26 miles, Niamh and Dan, 24, and Colin, Bryan and Garry were aiming for 16, so there would be plenty of company. We set off at a good pace, close to 7 minutes per mile, which we gradually increased as we closed in on Balerno. Unfortunately Dan slowed as his hip began to hurt. He managed to carry on and do 16 miles, but that was the last we saw of him until we all reconvened at Garry's for the post run coffee and scones. When we got into Balerno we hit the usual 2 hills that takes us from mile 6 to 8 and as seems to have become a the custom we push it quite hard. It started with Bryan, who took off and began to leave Colin and I behind. We'd just pulled ahead of Garry and Niamh. Colin seemed keen to pursue Bryan, but I wasn't so sure. I was trying to think sensibly about the rest of my run, which I still had close to 20 miles of. Colin pulled ahead of me and caught Bryan as we reached the top of the first hill. It was then I decided I couldn't let them get away, no matter how silly it was, and as we moved down the small section before the second climb I put a burst of speed in to catch them up. I then moved ahead of them as we took the second climb and the three is us pushed really hard all the way to the top. I stayed ahead, but was always kept within the arms reach of Colin and Bryan.We went so fast that we actually managed a sub 7 minute mile pace up the hill! Very fast.At the top we eased off a bit and carried on together.The next 7miles saw us pick up the pace to around 6.30 minutes per mile, but it felt pretty good for the most of it. I did feel a little wobble between 12 and 13 miles where I felt both tired and sore. At this point it was great to have Colin for company, as it helped keep me going at the same pace. I may well have backed off if he hadn't been there. Bryan had moved on a bit leaving us behind. Niamh, thanks to a quick pee stop by the three of us had caught and passed us. By the time we got back to the canal Colin, Niamh and I were running together. Unfortunately Colin turned off to finish his 16 miles and Niamh stopped for a quick drink and stretch.

I was left on my own for the last 10.5 miles, but as I turned on to the canal path I felt really good. My legs and lungs felt strong and I moved down the canal path. I had planned to drop my pace down to seven minutes per mile pace, and although I slowed a little I still went through the miles at about 6.40 pace. I decided to keep it going for as long as I felt comfortable. I kept expecting my legs to start to ache and tighten up or my lungs to grow heavy and my head weary, but they never did. My legs were tired, my left heal was a little sore and my right knee was also tired, but nothing more than you would expect from such a long run. I turned to head back down the canal and towards Garry's and I felt strong and remained fast. I finished my 26 miles in 2 hours and 57 minutes, with quite a lot left in the tank.

So the end of the week has finished, so much better than the start and middle part. Sunday's long run has filled me with a lot of confidence and successfully finishing another 100 mile week feels really good too. I am beginning to think that the 90+ and 100 mile weeks that I have done in the last 2 months have really started to benefit me with my strength and endurance improving. I feel pretty and fresh going into this week and I really hope I can manage another 100 mile week, another 2 quality interval sessions and another strong 26 mile run.

23-25 August: Getting back into it!

2010-08-25T14:43:00.000-07:00

Monday 23: 13.25 miles (AM: 3.75 PM: 9.5)
Tuesday 24: 17.5 miles (AM: 3.75 PM: 13.75)
Wednesday 25: 12.5 miles (AM: 3.75 PM: 8.75)

It's always tough getting back into training after a race, especially one that you have put a fair bit of effort into and tapered for. It's certainly been tough for me since Saturday's race in Nairn. With Amsterdam now less than 8 weeks away I need to maintain my high level of training to ensure that I am in the best shape possible for the marathon. My 16 mile run on Sunday was pretty tough going the day after Nairn, but thankfully it was along the Moray Firth coastline and the sun was out, so it was both scenic and full of fresh air. Not like Monday, which was very tough, getting up before work and taking those weary steps up the road on my morning run under dark gray clouds, a stiff breeze and a cold air. My legs were still sore and stiff from the race and I would have given quite a bit to be back in bed watching the West Wing with a cup of coffee.

I think this post race period is a really difficult time for training, where it would be easy for me to back off and take it easy for a couple of weeks believing it will be okay and I will get back into it before the marathon. I need to keep motivated and keep working hard. I have adjusted my training to reflect feeling a little bit tired after Nairn, but I have tried to maintain the quality I need to keep improving. On Tuesday, I was meant to be doing 10 one mile reps with 2 minutes recovery at faster than half marathon pace, but my legs still didn't feel that strong or fresh, so I decided to run a 13 mile fartlek home. In the fartlek I did five 2 mile reps with 2 minutes recovery at slightly faster than my planned marathon pace (around 6 minute mile pace). It wasn't quite as intense as doing mile reps, but was still a good training session for my marathon and covered the same distance as my planned mile reps. I actually felt really good after my session on Tuesday and was really pleased with my efforts, which were all exactly where I wanted them to be. It gave me some confidence that I will be back training at full steam by the end of the week.

Today I had a deep tissue massage to help with my recovery from Nairn and to help prepare my body for this next period of tough training for my marathon, as I am moving back to 100 mile weeks. That was also pretty hard going and as I sit here typing this most parts of my legs are aching a little bit. Hopefully I will be fine to do some more intense training tomorrow. I will be missing running club tomorrow, so unfortunately will have to do the session on my own. That is always difficult, as I miss running with my club mates. I will definitely be back at club on Saturday and Sunday to draw on their strength as we do intervals and then the long run.

16-22 August: Nairn Highland Games Report

2010-08-23T14:59:00.000-07:00

It was always going to be interesting to see how my body reacted to over 300 miles of training in 3 weeks. I picked the Nairn Half Marathon on Saturday 22 August to put all that training to the test and to review my progress towards my Amsterdam marathon goal in October. I did, however, only give myself one week to taper and recover from all this training before the race and I always wondered if this would be enough.

The Nairn Half Marathon is part of the Nairn Highland Games, which was a great setting, as the first 300m of the race was a lap of the grass track, which was surrounded by about 250-350 people all cheering and shouting, which was inspiring and filled my legs with a little extra energy as we hit the roads.

Maybe the cheering influenced my heart more than my head, as I set off too quickly and as a result suffered in the second mile. I have to admit I was also blinded by two runners blasting out the blocks and burning off down the road. I was caught in two minds, whether to hold back and rely on pace judgement and hope they came back to me or chase after and keep up with them so not to let them and the race get away. As a result I ran too hard and I knew it and having made no in roads into the gap to the leaders I backed off. Unfortunately I was left suffering a bit in the second mile and two runners caught me, a Shetland runner and a runner from Metro Aberdeen, Niku Millot. Niku went straight past me and I tried to hang on to his trainers, which I managed to do for a short period and in the process lose the Shetland runner. Unfortunately, I couldn't hold on to Niku and he moved on chasing down second and first places.

My legs felt pretty heavy at this point and they were tired, as I moved up the short, steep hill at the third mile mark I felt pretty demoralised as I was well out of the places and not feeling great. I had to keep telling myself to keep going and it was almost like hitting a wall at mile 18 in a marathon. It was an odd sensation and I didn't like it so early in a race.

Getting to the end of third mile my legs didn't feel any worse and with no wind about I at last fell into a reasonable rhythm and lifted my head slightly to see that the front runners had stretched out ahead of me. One of the runners in front of me had fallen off the lead pace and was dropping back from Niku who had now caught up with the Cambuslang runner who had taken the early lead. They were both about 400m ahead of me at this point and seeminlgy out of touch, but I began to think I could catch the third place runner who was coming back to me pretty quickly. He had clearly started off too fast as well and as I closed in on 4th mile marker I caught him and in the process found myself now only 300m behind the two leaders. This was quite a lift and although my legs felt a little tight and heavy I found myself able to pick up the pace. I then spent the next 2 miles trying really hard to catch up with the leaders, but the gap didn't shrink. I put it in quite a bit of effort here as I felt that if I could get on level terms then I would have a chance to hang on and stay with them.

At the 6 mile point the Cambuslang runner visibly slowed. He had clearly been hanging on to Niku for as long as he could, but could no longer hold the pace. By the time we got to the half way mark I caught him and I decided not to hang about, as I didn't want to give him the motivation to hang on. Instead I pushed straight on with a burst of speed determined to put a gap between us. He definitely tried to go with me, but simply couldn't hold on and without looking back I knew he had fallen behind. I went through half way in 37.30 and was well on course for a PB even though my legs were not feeling amazing. I looked up the road and could see Niku was now only about 200m in front. I pushed on and tried to catch him.

We passed the seven mile mark and very nearly missed the turning point. There was no marshal, just an arrow sprayed on the road telling the runners to turn round. I was too busy looking at the runner ahead to notice it and it was the frantic beeping of a car horn behind me that made me realise we were about to over shoot the mark. The driver of the car was the marshal who was supposed to be directing runners around the arrows!! I quickly called up the road to Niku shouting at him to turn, he heard and despite losing a few yards managed to turn round and head back down the road. Following the confusion Niku seemed to slow down considerably and I used this as an opportunity to make up the gap, which had already reduced further to about 100m. I caught him and we actually chatted for a bit about the marshalling chaos. I am not sure what the other runners behind us thought of this as they were toiling towards the turning point, but it must have been an usual sight to see the two leaders gossiping mid-race about good race organisation.

We ran together for a bit taking it in turns to lead, as with the turn and change in road came the very strong wind that was blowing in off the coast. I have never run a road race with such strong winds. The forecast had promised gusts of up to 40mph. I am not sure it was that strong, but it turned 5.40 (ish) miles into 6-6.15 miles, yet the effort felt much quicker.

At about 9 miles I decided to try and make a break for it. My legs were feeling really heavy at this point and a few niggles had started to work their way into my right hamstring. My logic for making a break for it with aching legs was if I could open a gap and hold the pace then Niku might back off and give it up. I worked really hard for about 400-600m and could feel him working equally as hard to hold on. He did, so I backed off and let him take the lead again, and snuck in behind him to shelter from the wind for a bit. After a couple of minutes he suddenly upped the pace and I found I was now trying to hold on to him. It hurt. My legs ached, my lungs burned, but I wasn't going to give up. I think he must have had the same idea as me in terms of getting a gap, because after about 400m he slowed down and accepted I wasn't going anywhere.

We ran together again for a while and then when we passed the 10 mile marker and I made another move pushing to the front. I have to admit I thought this time I'd done it, as a quick glance back saw him not quite on my shoulder. I really pushed hoping to make it stick, but again he found something to get back on level terms and I eased off. He tried a break and I held and then again at mile 11 I tried once more, but with the same result, so we ran together for most of the twelfth mile. However, I was really starting to struggle now and my legs just seemed empty. With the wind dropping slightly our pace picked back up to sub 6 minute mile pace, which was fine, but I couldn't go any faster. I also developed a really painful stitch in my right shoulder, which I couldn't shrug off and it seemed to be affecting my breathing.

As we entered the last mile Niku made a push and I couldn't quite hold on and he opened up a small 5 meter gap. I tried desperately to get it back, but could only hold the distance. The gap increased bit by bit and was definitely past a sprint finish with less than mile to go. It was an awful feeling to see the victory start to slip away. With a half a mile to go the gap was more than a few seconds and I knew the win was gone. It was pretty demoralising. Still I ploughed on and as I entered the Games Ground to the cheers of hundreds of people and the PA system announcing my name it felt pretty good. The crowd support was awesome and the lift helped me find a sprint finish as I crossed the line in second place. My third second place of the year!! Any chance of a PB was literally blown away by the wind as five miles in the second half were almost impossible to run at pace. My time of 1.16.54 was pretty pleasing in the end.

Looking back over the race I wonder where I lost it. I definitely started off too quickly, where as Niku had set off quietly at an even pace and worked his way from about 6th place at the start to first by the 4th mile. I, on the other hand, chased after the leaders who couldn't hold the pace themsevles and then had to recover and work hard to get back on level terms. Those hard 4 miles between 3 and 7 where I chased after Niku to get back to the front had to have taken more out of my legs and I wonder how much that cost me. Then there were the attempted break aways between miles 9 and 11, was I silly to try and force a gap? I wonder if I should have just dug in and held on and left it to a sprint finish? I did think about this during the race , but made a conscious choice not to put it all on my sprint finish, as I wasn't convinced I had one. Ultimately, however, I think a week's taper is simply not enough to allow your legs to get ready for a race of 13.1 miles after 300+miles in the three previous weeks' training. My legs felt heavy from the off, not terrible, but just not fit enough to hit top gear.

Despite two previous second places, this was the first time I was genuinely racing for a victory and I learnt a lot. During the race I did let my mind tell me on more than one occasion that I wasn't strong enough to win or fast enough to out sprint the other guy. This has led me to realise I need to be a little bit tougher mentally and although I am not planning to assume that I will win from that position every time, I need to believe more in myself and my ability.

After we crossed the finishing line Niku and I congratulated each other on a great and enjoyable race after which he asked me if I wanted to race again in the 1,500m 30 minutes later. I have to admit I was pretty surprised and the thought had not entered my mind before the half, however, as soon as he mentioned it (which I read as a friendly challenge!) I knew I would be taking my place on the start line again. A quick drink and I hit the beach for a cool down/warm up jog. My legs felt okay and despite a slight tightness on my right hamstring I felt I would survive the 5 laps of the 300m track.

It wasn't a huge race, in fact there were only 6 people in the race, and it was handicapped. The four men in the race had to start off scratch i.e the full distance. Two women had entered the race and had been given a 200m head start. To be honest I wasn't fussed about anyone in the race, but Niku. I wanted a little bit of revenge. The gun set us off and Niku went to the front, I tucked in behind, but that lasted for about 100m, as I decided to just go for it. I passed him and took to the front. I passed one of the girl's from the handicap, but couldn't see the other girl. I am not sure what my lap splits were, but they felt pretty even and I wasn't slowing. After 3 laps I afforded myself a look over my shoulder and Niku was still there, sitting, waiting. I wondered if I had got my tactics all wrong, but I decided that I was committed and had to keep pushing from the front. With the bell ringing as we headed into the last lap I didn't look back, just forward trying to sprint as hard as possible. I kept expecting to see him appear on my shoulder and go by, but as we turned into the home straight my legs felt pretty good and I felt my speed pick up. I crossed the line in 4.52, one second clear of Niku. I was pretty pleased, but it did make me wonder what would have happened if I had been able to hold onto him until the track during the half. Ah well.

The 1,500m was a lot of fun. I was first male, but I didn't win! Second again. One of the girl's with a handicap start had won the race! Her time of 4.58 and a 200m head start had been enough to keep her ahead of me. Never mind. I am used to coming second now! The evening was finished off perfectly with a couple of drinks and a curry with Gail, her mum, Uncle Martin and Dickson ( who had been watching the Shire win 2-0 in Elgin).

Total Weekly Mileage: 54 miles

Friday 13 - Sunday 15 August: 301 miles in 3 weeks is bloody hard work!

2010-08-15T14:40:00.000-07:00

Weekly Total Mileage: 98.5 miles

Friday 13 August - Mileage: 7.5 miles
Saturday 14 August - Mileage: 22 miles
Sunday 15 August - Mileage: 11.5 miles

This weekend has been a really tough one. My legs have been really heavy and I have felt really fatigued. I spent three hours a sleep in the sofa on Sunday afternoon, as my body craved some down time. I think that was a real sign of how hard I've worked this last few weeks. I didn't quite make a third consecutive week of 100 miles, but I was pretty close and totalled over 300 for the three weeks. By far the most intense period of running training I have committed to. The first two weeks were pretty easy in terms of getting through it and I really enjoyed it. The third week was really hard, which I have alluded to earlier this week in my blog. It wasn't helped by a small cold that I picked up mid-week. The cold may well have been as a result of the heavy training or something that has been going round, either way it has helped to make the week's training harder. I am glad that I am not attempting to do a fourth week like this, as I am certain that would spell trouble.

Thankfully Friday was nice and easy and allowed me some recovery time before my long run on Saturday. I ran with Niamh on Saturday who has also been running lots of miles in training over the last three weeks and as we ran at a pace much slower than in recent long runs we chatted about how we both felt fatigued rather than sore or out of breath. I am quite sure I could have run faster on Saturday, but it would have probably put me at risk of injury and reduced my ability to recover well for next Saturday's race, so I was happy to go steady. I was pleased that all 22 miles felt okay from a cardiovascular point of view and there was absolutely no sign of the wall. Just my legs felt tired.My right knee is still a little niggly, but I am sure it is just muscle tiredness more than anything else.

Sunday's run of 11.5miles with Kim was nice and steady, but my legs were still tired and tight.

I now have a week's easy running and tapering before Saturday's Nairn Half Marathon. I hope that this is enough time to recover sufficiently to run well and put all the recent training to good use.

Looking back over the last three weeks I think I have made some real progress towards my marathon target. I feel fitter, stronger and quicker. I am really confident that with more hard training over the next 6 weeks before my taper I can get even quicker. The only thing I am not a 100% happy with is my weight, which is still a few kilograms higher than it was before I went on holiday. I am trying to eat well and not too much, but even with all those miles it just doesn't seem to shift. Hopefully the final period of training will help me get rid of that and I'll peak perfectly in time for Amsterdam.

Well, now I have a week of tapering so I'll probably be moaning and complaining about how unfit I am and fat I am! My usual pre-race/tapering chat.

Thursday 12 August 2010: Fighting man flu and a new marathon training session

2010-08-12T14:57:00.000-07:00

Mileage: 17.5 miles

AM: 3.75miles; PM: 13.75 miles (including 12 miles at marathon pace)

Well I am fairly certain I have a mild form of man-flu. I still have a scratchy throat and my body feels a little achy and overall I just feel a bit shit. I felt pretty heavy running to work this morning and all day at work I was a little run down and living off lemsips and lozengers.

So when it came to my run this evening I was really in two minds. My training plan said I was due to do 13 miles at 6minutes 25 seconds pace, but this really didn't seem possible as I was sipping a lemsip at 5.15pm this afternoon and craving for my bed. As part of my Amsterdam training I have decided to do some long sustained runs at marathon pace. In order to get a sub 2hour 40 minute marathon I need to be able to run 26.2 miles at 6minutes 6seconds per mile pace, so fairly fast. My plan has been to build up to this by starting off at 12 miles at 6minutes 25seconds pace building up to 16 miles at the pace I need.

I decided to set off for home tonight and do a couple of miles quickly and see how that went before deciding how long to stay out for. My first 1.25 miles warm-up jog along the canal were sluggish and I was dreading my watch telling me to start the faster miles. It was, however, not bad at all. Once I got the first mile in and it popped up at 6minutes and13 seconds I felt lot better. The next couple of miles I just concentrated on maintaining the pace. My chest did begin to feel a bit tight and wheezy, and my legs were a little tight and heavy, but generally everything was going well, so I kept pushing. At mile 8 it did start to feel pretty hard and I began to think that maybe doing 10 miles would be enough. However, miles 8 and 9 were still fairly steady pace wise, so I kept going. In fact the last 3 miles I really picked up the pace. I don't know where I got the strength or the energy from, but I managed and felt good. The last mile was tough going and I was just holding on in the end, but I was really pleased with the 12 miles, which I felt were enough, especially as I was very close to marathon pace for the first 9 miles and for the last 3 I pushed under 6 minute mile pace with the last two miles at 5.47 and 5.45.

If I can just shift this cold now, get a good long run in on Saturday and some good rest next week then I reckon I will be in pretty good shape for the Nairn Half Marathon on the 20th. I still have my eye on a PB, even though the the course profile I was sent this week shows a massive, steep hill at mile 3! Are there any flat half marathons in Scotland away from strong coastal breezes and bad weather???

My mile splits for the 12 miles at pace:

1) 6.13
2) 6.09
3) 6.12
4) 6.08
5) 6.15
6) 6.07
7) 6.13
8) 6.12
9) 6.10
10) 5.59
11) 5.47
12) 5.45

Total: 73.10 (Average pace of 6minutes 6seconds per mile)

Tuesday 10 and Wednesday 11 August: Keeping it going...

2010-08-11T14:08:00.000-07:00

Tuesday 10 August

Mileage: 15 miles

AM: 3.75 miles; PM: 11.25 miles

I was tired Monday and I was still tired Tuesday. Last week at this point I was surprised at how fresh I felt after doing a 100 miles in the previous week. This week is a different story. I am sure it is because I am facing this week on the back of 2 weeks of 100 miles, as well as two 26 mile runs, including one at 2hours 55 minutes. No wonder I am feeling it. I have already reassessed my training this week, as a result. I am only going to do a 22 mile run at the end of it and I will restrict myself to a 7.30 minute per mile pace, instead of 26 miles at 7 minute mile pace. It means my weekly mileage will come out at around 95 miles, so there will not be a third week of a 100miles. Still, I think this is sensible and by doing a slightly shorter and slower long run I will give my body a better chance of running well in time for the Half Marathon at Nairn that I have entered on Saturday 21st. For this reason I am also going to miss this Saturday's club session and do my long run on Saturday not Sunday to give myself a full week to taper.

Tonight's training session was meant to be 12*800m at around 2minutes 39 seconds per rep with 2 minutes recovery. I met Niamh in the Meadows who was also keen for some long reps. She was also feeling fatigued after her ongoing marathon training so we agreed to just do 10 reps. The '800m' route we use in the Meadows (described in previous entries) is actually about 835-850m so is slightly longer than the track, it also has two sharp turns in, which you have to break for, so times are generally slower than on the track. Tonight, to make it that little bit tougher it was also stuffed with around a million Festival goers! Okay, I may be exaggerating, however, there was certainly a lot and none of them were on the look out for runners no matter what you called out to them. This added some interesting spice to the session, requiring us to make sharp course corrections, jump out of the way of confused walkers and even in one case avoid a police car driving down Middle Meadow Walk. Normally these kind of intrusions annoy me greatly, but tonight, possibly because I just wanted to get through the session, I just did what I had to get round people. There was simply too many, too often to get angry or frustrated.

Overall my legs still felt heavy from Sunday's efforts, but I was pretty pleased with my consistent times for each of the 10 reps and although I wasn't quite as fast as I hoped (2.39, works out at 5.20 minute per mile pace) I was happy to get through the session with no injuries or drop in form. As always it was good to have Niamh for company. Niamh was a little bit slower on each rep so for each one I gave her a small head start. It was really good to have a target to chase and I am pretty sure I would have gone a fair bit slower without that. I think Niamh appreciated having something to stay ahead of, as on those occasions when I caught up with her she seemed to find a kick to stay just ahead or stay with me.

Overall, another good session for the marathon.

Here are my times and the pace I was doing them:

1) 2.51 - 5.28 (minutes per mile pace)

2) 2.49 - 5.19 (mpmp)

3) 2.51 - 5.23 (mpmp)

4) 2.50 - 5.23 (mpmp)

5) 2.52 - 5.27 (mpmp)

6) 2.50 - 5.26 (mpmp)

7) 2.53 - 5.30 (mpmp)

8) 2.51 - 5.23 (mpmp)

9) 2.51 - 5.26 (mpmp)

10) 2.49 - 5.18 (mpmp)

Wednesday 11 August

Mileage: 13 miles

AM:3.75miles; PM: 9.25 miles

Well today I woke up with a bit of a scratchy throat and as the day has gone on it has turned into a little bit of a cold. I am feeling okay, just not great. I don't want to be accused of scaremongering or causing alarm, but this could be a case of man-flu.

I guess I will have to wait until tomorrow to see how it pans out. I am sure you'll be one of the first to know if it turns into man-flu as I rarely keep quiet when afflicted with such a disease. I am not surprised to be feeling a little run down. A few people at work and a few people at running club have had colds lately, so it is going around. I guess with the high mileage and feeling a little fatigued after all that training recently didn't help either. Hopefully it'll clear up quickly. I really could do without it with my race coming up in 9 days.

On the plus side my legs felt slight better today. Not as tired as Monday or Tuesday, which would suggest that I am over the worst of last Sunday's mammoth long run. My right knee is still a little dodgy, but again not bad. I am fairly certain it is the muscles around the knee that are the problem too, so I have been massaging and working on them to keep them lose.

Right, in an attempt to fend off the man-flu I am having an early night. I'll report first thing in the morning on Facebook

Interview with US marathon and ultra-runner Mike Wardian

2010-08-10T14:14:00.000-07:00

Mike Wardian is a US runner with an impressive record in standard and ultra marathons and has his eyes set on winning next year's Marathon Des Sables (MDS) . This year he finished a fantastic third place in the MDS, the best ever finish by a US runner in the competition. Endurance and determination are just two words that fit easily into any description of Mike, who in 2006 won 4 out of the 5 marathons he raced in a 45 day period. Some of his records have included the fastest marathon on a treadmill and fastest marathon pushing a jogging stroller and in July this year he broke the world record for fastest indoor marathon completing the effort by running 221 laps of a 200m track in 2hours 27 minutes and 21 seconds. With a marathon PB of 2hours 21 minutes he is clearly no slouch and he hopes to improve on that and qualify for the 2012 Olympics in London.

He has also taken on many of the world's toughest and longest races. Some of the notable ultra-marathons he has completed include the Marathon Des Sables, the Western States Endurance Run, the Himalayan 100 Mile Stage Race and the Vermont 100 Mile Endurance Run. This year he has already run 13 races over marathon distance.

What makes this all the more impressive is that Mike fits his training and racing around a full time job and being a full time parent. I contacted Mike by email and he very kindly agreed to take time out of his busy, busy life to answer some questions about ultra running and his experiences of finishing 3rd in this year's MDS. The MDS is 151 mile race ran over 6 stages in the Sahara desert in temperatures reaching up to 50c. Most stages are around 20 miles a day, although the 4th stage is a 45 mile run and the 5th is a standard 26.2 mile marathon.

What inspired you to be an ultra runner?

MRW: I wasn't inspired to be an ultra runner, I was just interested in seeing how far and fast I could run and eventually that led me to try the JFK 50 Miler and I really enjoyed it. (In 2007 he won the race)

How many miles a week do you train and what is your longest training run each week?

MRW: I try and run anywhere from 100-140 miles per week (I would like to do a 200 mile week at some point soon). I don't always make it but that is my goal and each week I try and run some longer runs but longest normally in training is 30 or so miles as a single run (I sometime double up on those days - do an extra run later in the day).

Did you develop any specific training sessions as part of your preparation for the MDS?

MRW: I did some specific pack training and would run to and from work with my backpack on and then again on my lunch run to get used to the weight.

I think I will do some more specific training for 2011 as I think there were somethings that I could definitely improve on.

What is your favorite training session?

MRW: I like every training session and have a lot of favorites but think my favorite run is just to hammer it out with friends. If you mean as specific workout, then probably, 6-10 x 1 mile, hard and when you are done, you feel spent.

What was the toughest part of the MDS this year and how did you get through it?

MRW: The toughest part of MDS was the 3rd day, I got too hot and about 5K from the finish crashed hard. I wasn't sure I could finish and I dropped from 2nd or 3rd to 4th but I lost about 1 hour on the leaders. That was rough and I got ill a few times, cooled down and then jogged it in. I learned a lot that day and I am thankful for the experience.

What's the most important piece of kit for the MDS?

MRW: Backpack, it is critical

What was you favourite food during the MDS?

MRW: Hmm, favourite food...by the last day, I would have eaten almost anything and everything tastes bad (RM - lots of MDS runners live off dried ration packs and boil in the bag food stuffs). Actually, I like dried mangos...those were key

How did you prepare for the heat?

MRW: I didn't really and that was in the past not a problem but this year it was so I plan to rectify that for next year. (This year the race was run in some of the hottest conditions with temperatures hitting 50c)

If you could give MDS newbies one bit of advice about the race what would it be?

MRW: Get a Backpack that you like and works for you.

What do you think is the key to being a successful marathoner/ ultra marathoner?

MRW: I think the biggest thing that can lead to success is to be consistent.

Do you have a quote, mantra or saying that inspires you during your running and races?

MRW: Time to Shine! It works for me.

Will you be back for the MDS in 2011 and after being on the podium last year do you think you can win?

MRW: I would like to be back to MDS for 2011 and yes, I think if I execute and have the right days come together that I can definitely win. I am as fit as any of those guys but during a race a long and tough as MDS you have to be really fit but also lucky and that takes putting yourself in a position to preform and I intend to do that.

To find out more about Mike check out his website: http://mikewardian.com/

Mike has a number of sponsors who support his running:

MarathonGuide.com (www.marathonguide.com)

The North Face (www.thenorthface.com)

PowerBar (www.powerbar.com)
The USA organizers for MDS (they rock-Lisa & Jay Batchen)
http://www.dreamchaserevents.com/

Monday 9 August 2010: Recovering from Sunday

2010-08-09T14:53:00.000-07:00

Mileage: 12 miles

AM: 3.75 miles; PM: 8.25 miles

I am shattered today! Yesterday clearly took quite a lot out of me. I felt okay on my run to work this morning, however, the strange niggling feeling in my right knee was still there. It doesn't hurt, it's just there. Very strange, hopefully it's something and nothing. I'll have to keep an eye on it.

My legs stiffened up during the day and felt pretty heavy by the time I came to run home. I set off and headed towards the Glenogle Swimming baths as I was meant to meet Dan there. Unfortunately I was held up at work and was running (excuse the pun) late. I did feel a little stiff running, but generally my legs felt okay, no sore bits or tight bits, which was good considering what I put them through yesterday. The niggley knee appeared towards the end of my run, but again it didn't hurt it was just there. I am not sure what it is and I am beginning to wonder how much of it is in my head. The fact that I think about it when I run means I am about to notice anything odd there. Again I'll just monitor it and hope it eases off. My pace was okay averaging out at below seven and a half minute mile pace, which was fast enough to stretch out, but slow enough to help the body recovery.

I arrived at swim centre and I guess I must have missed Dan as he wasn't there. I set about doing my usual core work out of a series of press-ups and planks and it was half-way through this session I realised I was physically still very tired from yesterday and so called it a day and headed home.

I've been pretty tired all night and have been lying about on the sofa watching TV and trying to stay awake. Gail very kindly took care of my feet cutting my nails, taking off the dead skin and smoothing them off. Not the best job in the world, of that I am sure. It was really nice of her to do it and my feet feel a lot better now!! Thanks Gail.

Yesterday I promised the interview with Mike Wardian, however, owing to my lazing about this evening and general tiredness I am afraid it will have to wait until tomorrow night. Sorry about that. Right I am off to bed, good night all!

Sunday 8 August 2010: Second consecutive 100 mile week!

2010-08-08T14:26:00.000-07:00

Weekly Mileage: 101.5 miles

Sunday: 26 miles in 2.55.09

Well I managed it. My second consecutive 100 mile week I am pretty pleased with myself, especially ending it with such a strong steady long run. I have to admit I thought the week itself would have been harder on my body, but actually I seem to have come through fairly unscathed. As I write this on Sunday evening, apart from serious chaffing damage under my arms and in my butt I feel pretty good. My right knee feels a little achy and has done for a couple of weeks now, but doesn't seem to slow me down or get any worse. I am a little concerned about the knee, so will keep an eye on it.

This week I am planning to do my third consecutive 100 mile week, but this week won't be so hard, as I will be doing my long run on Saturday and a gentler run on Sunday, so no Saturday intervals and I plan for my long run to be 22 miles and at a much slower pace than this week. I am doing this so that I can help prepare my body for the Nairn Half Marathon the week after.

However, back to today, what a great Sunday for a run. The weather was warm and sunny with no wind. Maybe not quite perfect running conditions, but I wasn't complain. There was again a group of us setting off together, myself, Niamh, Ben and Kev. Kev was only planning on doing 12 miles so we knew we would only have his company for first 6 miles.

Ben must have had a giant bowl of Weetabix this morning as he set out at a pretty strong pace. We had spoken before of doing around 7 minute miles, which is pretty much where we were after the first two miles. However, after the second mile Ben made a noticeable push in pace. Thankfully I was feeling pretty good at this point, apart from a few niggles and tightness in my right leg, so I pulled up alongside him. Kev also followed, but Niamh seemed happy enough to carry on at 7minute mile pace and dropped back. The next three miles were all around 6.45 pace and slightly up hill so we working hard and to be honest I was letting Ben lead as I would have been happy to run at the 7 minute mile pace. Still I hung on and we pulled into Balerno. At this point Kev turned back to finish off his 12 miles and Ben and I pressed on together.

The hills at Balerno are always a favourite part of the run and as usual I wanted to run them hard, Ben was well up for it two and we moved up them side-by-side at quite a pace. When we got to the top we didn't ease off we carried on and moved through 8 miles in 55 minutes and 38 seconds, about a minute quicker than I have done those 8 miles in recent weeks. Now we had the benefit of seven mile stretch mainly downhill and we obliged by picking up our pace. We went through 10 miles in 68.38 and at this point I was starting to wonder if our quick pace would cost me later in my run. Ben was doing 20 miles, so he was now half way through, but I still had 16 miles left. I was also feeling a little tightness in my lower back and right groin and hamstring. We moved down the road and I did for a few minutes entertain the thought of slowing down and making sure I had enough to get through my run and not injure myself. However, I was enjoying myself. I like running at pace and it was a great day for it, with Ben for company I decided to stick with it and keep going for as long as possible. I went through 13 miles in just over 1hour and 28 minutes, which I was pretty pleased about.

By the time we went through the 16 mile mark we had completed the second 8 miles in 52 mins and 23 secs over 3 minutes quicker than the first 8 miles. Now we turned on to the canal and I was feeling pretty good, the best I had felt on the run. My little niggles and tightness eased off and my lungs felt strong. I had intended to run the final 10 miles on the canal at 7 minute mile pace, but found a nice rhythm at around 6.45s. Ben stuck with me for 2 miles on the canal before he turned round to head back and complete his 20 miles. Left on my own I thought I would slow down, but I was still feeling good and decided to keep pushing for as long as I could hold the pace. I turned round just after 20 miles to head back and this was the first time I felt a little sluggish. I don't know if it was because the gentle breeze that had been blowing in my face was now behind me and so wasn't keeping me cool and I felt warm and a little bothered. I had two rough miles, but it I didn't slow too much, in fact I dropped from 6.41 to 6.51 and another 6.51 at mile 22. With four miles to go I certainly felt a mental lift if not a physical one and my pace picked up again. I got quicker and quicker for every mile finishing the last 4 miles in 6.47, 6.39, 6.35 and the last one in 6.32.

I felt okay when I stopped, neither sore nor exhausted, but I knew I had been working hard. I took the walk back to the car and tried to assess the state of my body. Running 26 miles at that pace I was already beginning to wonder what damage I might have done. I felt particularly tight around my glutes and my legs and my right knee was a little achy too, but all in all not bad. I guess I will understand the extent of any problems when I start running tomorrow morning.

Overall a great week's running and I am thrilled with my progress. I just hope that I can maintain it this week and then have a good taper before Nairn. I would love to get a PB at that race.

In other exciting news Mike Wardian, US ultra runner and podium finisher in last year's MDS, has answered some questions about ultra running and the MDS, how to train and some tips for those taking part. Look out for the interview in tomorrow's blog entry.

Friday 6 and Saturday 7 August: Another good Saturday session and a visit to the Turkish baths

2010-08-07T15:34:00.000-07:00

Friday 7 August

Mileage: 7.5 miles

AM: 3.75 miles; PM: 3.75 miles

Friday as always was as near as I get to a rest day with just a gentle jog to and from work. I was tired on Friday. This was the first time this week I have felt that way and probably a combination of the two hard interval sessions on Tuesday and Thursday and the high mileage. I decided against a visit to the gym and just ran home. In the evening I went for a curry with my brother and Simon and I ate loads, which seemed to do the trick making me feel a lot better and less heavy in the legs.

Saturday 8 August

Mileage: 11.5 miles including Saturday session

After feeling tired yesterday I was really pleased to wake up feeling fresh and strong in my legs. I took the dog out for an early morning walk and as we moved through Inverleith Park I could feel that most of the heaviness that I had felt yesterday was gone. Setting off to get to the Meadows for the Club session I knew I was in good shape.

The session was made up of 4 sets of one short loop of around 0.3miles and one long loop of a 2/3rds of a mile with a minute recovery between the reps and two and a half minutes recovery between each set. There was a mixed group at the session today, but Robert Riddle was there and he his pace is very similar to mine, so we paired up. We did the first two sets together, which was great as I am not sure I would have gone as quick without the company. Despite feeling fresh and lighter in the legs than Friday they didn't feel amazing on those two reps. It was as if they needed the first two reps to get really warmed up, as the last two they felt really great and I could feel my legs really stretch out and go fast. The good thing was that the session wasn't a huge one, so despite working hard I didn't feel as though I had ruined myself for my long run tomorrow morning.

My session broke down like this:

1)
i) 0.31 miles - 1 mins 36 secs at 5.11 minutes per mile pace (mpmp)
ii) 0.66 miles - 3 mins 37 secs at 5.29 mpmp

2)
i) 0.30 miles - 1mins 35 secs at 5.15 mpmp
ii) 0.65 miles - 3mins 31secs at 5.24 mpmp

3)
i) 0.29 miles - 1mins 32 secs at 5.16 mpmp
ii) 0.66 miles - 3mins 29 secs at 5.17 mpmp

4)
i) 0.30 miles - 1mins 28 secs at 4.57 mpmp
ii) 0.66 miles - 3mins 24 secs at 5.11 mpmp

After training I met my friend Jo and we went to the gym at Portabello. The gym and swim centre there has a Turkish bath, which a number of people at the club have used in recent months and keep telling me how great it is. After doing my usual gym work out we went to the baths. Basically you sit in the steam room for about 5 minutes or for as long as you can take the heat and it does get really hot in there. From the steam room you submerge yourself in the cold plunge pool, which is quite a shock to the system as it takes your breath away. Thankfully you get used to the cool water quickly and it feels really refreshing. You then repeat the whole thing again and do this three times. Apparently it is meant to help ease muscle stiffness and aid recovery after a hard session, which coming after the Saturday session and ahead of my long Sunday run has to be a good thing. I guess the real test will come when I line up for that long run and how fresh my legs feel. We'll see.

Thursday 5 August 2010: Meadows and dodging tourists

2010-08-05T15:31:00.000-07:00

Mileage: 16.5 miles

AM: 3.75 miles PM 12.75 miles (including club session)

I was certainly feeling up for tonight's session in the Meadows and my legs felt good as I took the short half mile jog from my work to the usual meeting point. It was another warm night and there wasn't much of breeze kicking about to keep us cool. Bryan was back from his holiday tonight, so with Dan, Ben and Neil we formed a pretty useful group. Colin turned up on his bike, but wasn't running. He finished 4th in the North Berwick Law Hill Race yesterday, so wasn't going to push it on tired legs. There was a trophy for the first EAC finisher in the race, which Colin was, so I think he was up looking for his trophy, which Alex promised next week.

Tonight's session was a pretty tough one, 6 four minute efforts at faster than 10k pace, with a 3 minute recovery, which sounds a lot, but was not a static recovery as we had to maintain a steady pace and keep ticking over in between reps, in fact when we weren't stopping for pee breaks our recoveries were all at around 7 minute mile pace for three minutes, so fairly good going. The heat was also a little sapping and a stiff breeze down the back of the Meadows wasn't much fun when we had to run hard down there.

It was hard going, however, we ran really well together taking it in turns to lead, which meant that we ran fairly consistently, especially for the first three reps. Things broke up a little bit on the fourth rep, when Neil took his turn to lead. Neil has been running super quick lately and went off like a rabbit, Bryan and I took off in pursuit, but we had little chance of actually catching him. Unfortunately Dan felt something pull in his right leg so pulled up and that was the end of his session. Neil finished off his rep and that was the end of the session for him too, as he is racing in the Scottish League 5000m at the weekend - sub 15.30 surely beckons! Ben, Bryan and I worked through the penultimate one together, which was pretty tough after Neil's rep. The final rep as always was a bit of a free for all and the three of us set off at pace. I went off way too quick, I guess I was quite keen to stay ahead or at least with Bryan who usually hits the front hard, I found myself clear and with a bit of gap with about 1.20 to go and I then realised that I had gone off too quickly, as I was really fighting to keep my legs going, but I managed to hold an even, if slight slower pace, till the end producing my fastest rep of the night. A good night's work.

This is what I did for my 4 minute reps:

1) 0.73 miles 5.28 minute per mile pace

2) 0.73 miles 5.28 mpm pace

3) 0.73 miles 5.28 mpm pace

4) 0.75 miles 5.19 mpm pace

5) 0.74 miles 5.24 mpm pace

6) 0.78 miles 5.09 mpm pace

Again, I am pretty pleased overall, as that takes me to 56.5 miles for the week already and I am still feeling fairly fresh and strong.With a light running day planned tomorrow, I am fairly confident that I'll get through the weekend and achieve my second consecutive 100 mile week. Bring it on!

Wednesday 4 August 2010: My first taste of the Sahara and Garmin is back!

2010-08-04T14:29:00.000-07:00

Mileage: 12.5 miles

AM: 3.75 miles; PM: 8.75 miles

Running today was the same as Monday in terms of route and distance, however, I was tired and a little niggley in places. I guess that's the downside of running plenty of miles, but also a sign of how hard last night's track session was. Thankfully by the time I had finished my 9 miles this evening everything felt good and I certainly feel as though I can do a hard session tomorrow. I am now feeling pretty confident that I will be able to do a second consecutive 100 mile week, which will be a first for me.

Yesterday I got my first taste of the Sahara Desert, quite literally. My brother, who works in the oil industry, has been out in Lybia in the desert for the last 3 weeks. In duty free on his way home he picked up a couple of bottles of gin for himself and Gail, but as I am off the booze he kindly brought me back a bottle of something non-alcoholic. He brought me a bottle of sand from the Sahara! He reckons my training will improve if I pour some of the sand into my socks before every run. I have to admit I really like it. I reckon it's going to become some kind of motivational icon, that I'll I look at everyday to remind me what's coming, so thanks Stephen!

In other exciting news Garmin sent me my new Forerunner 405 today. It's all shiny and working, which is great and a step up from the last one. I have to admit Garmin were pretty good about it. I rang their helpline and explained that my old watch had died and asked them if there was anything they could do about it. It was out of warranty, nearly 3 years old and had over 4000 miles on it, so I was not expecting too much. A friend of Colin's had suffered a similar fate and Garmin had offered to replace his watch with a refurbished one for £75. I was given the same offer, which I gladly took, as £75 for a watch as good as new that normally costs as much as £250 and one I would have ended up re-buying, is a good deal.

Finally today, I bought a running magazine that I hadn't read before, Running Fitness. Have any of you seen it? This edition was perfect for me as it included an article about James Cracknell and how he took on the MDS and finished highest ever Brit. It was full of loads of great tips and advice on preparation for the race, which I have taken note of. There were also several other interesting articles too and I have to admit it made a refreshing change to Runners World.

Tuesday 3 August 2010: Track session marathon style!

2010-08-03T15:29:00.000-07:00

Mileage: 15 miles

AM: 3.75 miles; PM: 11.25miles (Including 20*400m with one minute recovery all at 75secs)

Tonight I returned to the track for the first time in a couple of weeks. I was, however, not doing the normal club session. I am now well into my marathon training and everything needs to work towards that. There is still a role for the track in my training, but it has to be geared towards building endurance, as well as speed. So tonight's session was one I borrowed from Hailey Haining the Scottish marathon runner who was on stand-by to run at the 2008 Olympics in place of Paula Radcliffe. Unfortunately for her, she did not get the chance as Paula made the start line.

As I understand it this workout is designed to make marathon pace feel easier, increase confidence that you can run at speed while fatigued, and is also good for VO2max, lactate threshold, and running economy. It's part of a cycle of training I plan to do on a Tuesday night that will build my endurance and as well as keep me running faster than marathon pace for a considerable time, so that when I run at marathon pace it feels more comfortable. My upcoming Tuesday sessions include half mile (5k pace), mile (faster than 10k pace) and 2 mile reps (half marathon pace), all I also plan to return to this 400m session in 5 weeks, but add another 5 reps, so make it 25 reps of 400m at the same pace to keep my speed work up.

Dan, Colin and Niamh joined me for the session. Dan and Niamh are both training for Amsterdam too and Colin is training for the Glasgow Half Marathon in September, so a good session for them too. I normally run 400m at around 65-70 secs, so on paper running them at 75 seconds sounds pretty easy. It is not. It's not the outright pace that is tough, it's the relentless nature of the session and the small recovery time that's the killer. The pace is still pretty high too, exactly 5 minutes per mile pace, so faster than 5k pace by some way. I was pleased to say that most of my reps were exactly 75 secs, 2 were a little slower and 3 were a little quicker, but only by only by a second or two either way. It was pretty tough towards the end. By the time we reached 15 reps I could feel it a lot in my legs, they were wobbly and fatigued, but I held my form and the later reps were where I actually went a little faster than I was supposed to. I think this was because we were getting closer to the end of the session and I felt as though I could push it a little harder. Having said that I was pretty close to the limit, so I am not sure how much more time I could have shaved off if I'd tried to push it. The rest of guys felt the same, we were all pretty tired by the end of the session and agreed that it was a tough one. It was really good to have a group to work with and we took it in turns to lead a lap, which helped us to keep the reps steady and meant that we each had responsibility for keeping the pace right. It was also very windy in the back straight where we finished off the rep, so it was good to have different people leading home.

All in all a really good session, which has made me feel pretty good. I am already looking forward to Thursday's session and then another bash at 26 miles on Sunday!

Monday 2 August 2010: Reflecting on a Summer of sport

2010-08-02T15:28:00.000-07:00

Mileage: 12.5 miles, AM - 3.75miles; PM - 8.75miles

Today's running was pretty much the same as last Monday and many others that have passed in recent weeks, so I thought I would talk about other stuff.

There has been loads of sport this summer from the World Cup, to the Tour de France, Wimbledon, Test Match cricket and the recently finished Eurpean Athletics. I've watched quite a bit of this sport, particularly the Tour de France and the athletics and what I've seen has really inspired me in my own sport. I wonder how much, if at all, it has inspired other amateur sports competitors.

Why has it inspired me?

For me its the dedication, the passion, the emotion and commitment that these guys give to succeed. In some cases they give absolutely everything, like in the epic 5 set match between John Isner and Nicolas Mahut at Wimbledon. They played for over 11 and half hours over three days and never once did they give an inch. They must have known at some point during that last set that they would never recover suffuciently to play well enough in their subsequent rounds, so in a sense that match became their final and they just did not give in. They treat it as a final. It was inspiring stuff.

Then there was the rivaly and competition between Schleck and Contador in the Tour de France and again watching them go hammer and tong up the mountain to decide who would be the winner was breathtaking. Neither would give up. They were clearly hurting and I am farily certain they would have dropped down dead before letting the other get away. Having a huge strength of character and will power to succeed must be crucial in order to peform at that level and to achieve what they have. When I am out running, especially on my long runs and things start to get a little tough and sore I think of sporting moments like that and try to let it motivate me to keep running hard and not to give in.

The athletics was also really good this summer. I am not a big believer in country and nationality, but I do cheer the British on and like to see them do well. It was great to see so many of them do so well too. I really loved watching Andy Turner's response to his victory in the 110m hurdles, you could simply see the emotion pour out and you knew exactly what it meant to him, or Chris Thompson's silver medal in the 10,000m and Mark Lewis Francis in the 100m. I love seeing that emotion, as it shows you just how good you can feel through achievement in sport. I know it's unlikely that I will win international medals, but I have my goals and even though I might not be able to reach their heights I can train as hard as them and achieve the goals I have set myself.

I was also impressed by the coolness under pressure shown by a number of the athletes, especially under the intense media and personal pressure put on them. Jessica Ennis in a truly world class field, always seemed to do exactly what she needed to get the points on the board to win the gold. In an event that spans 2 days and seven disciplines I am sure there are plenty of opportunities to crumble under that pressure, but she didn't, not once. Nor did Mo Farah, who won both the 5,000m and 10,000m. As a runner, his events and the marathon were the ones I watched most keenly. I was particularly impressed by Mo's tactics. He has often been criticised for getting things wrong, and he didn't have the best start to the season with some poor cross country performances, but he did everything right at the games. The way he controlled both the races he ran was a great lesson in running. It wasn't about running PBs it was about beating the other runners and winning gold.

So this summer of sport has been really inspiring so far and helps keep me motivated to run well and train hard, as I know it can lead to my goals.

Friday 30 July - Sunday 1 August 2010: Reaching a 100 miles

2010-08-01T11:40:00.000-07:00

Weekly Mileage: 100.75 miles

Friday: 7.5 miles

Saturday: 26 miles in 3hours and 3 minutes

Sunday: 10 miles

As I sit here late on Sunday afternoon I can't quite believe how quickly this weekend has gone, in fact I can not believe that we are now in August. Where is the time going? Weekends definitely seem to be getting shorter, but I guess one of the reasons they seem to be so short is they are fun and packed with plenty of activity and lots of training!

Friday, as always was my usual easy day with just a run to and from work. After Thursday's hard training, I was pleased that my legs still felt in one piece.

This weekend I had to swap my long run from Sunday to Saturday, as Sunday was the Scottish Gas 10K and I had agreed to help out. Thankfully Niamh and Garry were both up for a long run on Saturday too. Garry was looking to do 16 miles, Niamh 22 miles and I was hoping to get to 26 miles.

I have never ran 26 miles before as part of marathon training, normally I only go as far as 24 miles. I have decided, however, to build it up further this time as having spoken to several marathon runners who have run sub 2.40 and 2.30 on several occasions they have done it and talked about the importance of making sure that they can go the distance comfortably. In each of my last 4 marathons I have hit the wall around at around 18-20 miles. I hope that by doing some 26 and 27 mile runs I will better train my body to deal with those later miles, so I can hold my pace for longer.

We started out on Saturday at a fairly steady pace and the three of us chatted as we went. I was more than happy at this pace as my legs were feeling a little tight and achy. At 4 miles we picked up the pace slightly and have to admit I found this a little hard. I stuck in with them and we worked are away up to Balerno. I like getting to Balerno because we hit the roads and two rather good hills that really work the legs. The second one is pretty steep and I really enjoy pushing it up there, especially as we get to the top it flattens out and then the next few miles go gradually down hill giving you the chance to recover and get your breath back. Today Niamh kicked a little at the start of the second hill and even though I was still not feeling super fresh in the legs I decided to go with her. I pushed hard to the top and pulled a little gap on Niamh and felt pretty good as I reached the top. Garry had dropped back a little bit. Getting the top Niamh pulled alongside me and I thought we were going to ease off slightly and Garry catch us and then move off at the same pace we had enjoyed to Balerno. Niamh clearly didn't have the same plan, as no sooner had I allowed myself to slow and pull a deep breath she kicked on. I had to think for a second and decide whether to go with her or hang back and wait for Garry. I decided to stick with Niamh as I knew Garry wasn't going as far as Niamh. It was a tough choice, as Niamh was really pushing the pace and I was quite close to the limit just keeping up with her. After we passed the 8 mile mark we really pick up the pace. Thankfully it was a nice cool morning with a good breeze. I really needed it as I my whole body was working really hard to keep going and that cool air stopped me from over heating.

We barely spoke over the next 7 miles, just ran and ran fast, and we did those seven miles in about 46 minutes an average of just over 6 and half minutes per mile. We reached 15 miles and slowed for a quick chat about how fast we were running. We left the Water of Leith route and turned on to the canal path. With Niamh running 22 miles and not 26 meant she would run 3 miles along the canal and then turn back to finish at the usual finish spot. I had to do 5 miles before turning round. I remember looking at my watch at the 15 mile mark and thinking with a certain amount of dread that I still had over an hour left to run. Once on the canal path we continued at a good pace and again I was struggling to hang on to Niamh who was running really strongly. In fact she opened a very small gap, which I couldn't make back up. I was pleased that I didn't fall back further and when Niamh turned round to head back my pace didn't drop drastically as I expected it to without her to drag me along. I turned round at just past 20 miles and began the run back. It's amazing how much of psychological lift you can get from simply turning round and knowing you're heading for home. Between 16-19 miles running had felt pretty tough and uncomfortable and my mind had begun to entertain thoughts of reducing the planned mileage. The turnaround though brought a spring in my step, as I knew that every stride took me closer to home.

Those last 5 and bit miles hurt, but I was really happy to maintain both a good pace and form. The 10 miles out and back along the canal were fairly evenly paced. I did lose a bit of pace, about 45 seconds over the five miles, in the second half, but it was good. Crossing the finishing line I felt pretty good. In fact, I reckon I could have done a couple more miles if I really had to, which bodes well for ultra training later in the year. The pain and discomfort I was feeling in those last miles was definitely manageable, which was a good sign also. My only concern was the mini-wall I felt during miles 16-19, however, with 11 weeks training still to go before Amsterdam then I have time and more long runs to get that right.

On Sunday morning I got up early to go for a wee run before helping out with the Scottish Gas 10k. I set off along the cycle path and brought myself out at the coast at Newhaven. After a couple of miles running I was amazed at how well my legs felt, especially the day after running all those miles. I decided to go a little further then I had planned and take in the 10k route that would be used later that morning. After a four or five miles I did start to feel a few tweaks, but I was definitely going a little too fast for a recovery run. I did ease off as I finished the course, but I felt good and really pleased with the way my body has held together following such a long and untried training run.

Helping out at the Scottish Gas 10k was a lot of fun. It was good to see such a good turnout from the club and there were some good performances too, especially Neil Calder who ran 33.04. Colin ran his first race as an EAC runner, and although he didn't get the time he was looking for he still enjoyed it. Adam finished second in the 5k, and there were loads of other club runners out in force and running well. It was also really well organised too and the 400 odd competitors seemed to have had a great day.

Thursday 29 July: Subway Footlongs are not enough and building mental strength!

2010-07-29T15:45:00.000-07:00

Mileage: 16.75 miles

AM: 3.75 miles; PM: 13 miles

For lunch today I was so hungry that I knew a Subway Footlong would simply not be enough as I walked into the shop. I felt a little sheepish going in there and ordering my usual footlong Subway Club and then a 6 inch Sub of the day, which was some sort of spicy meet combo with salami, ham and peperoni. I think the guys behind the counter realised they were both for me when I not only ordered the same bread, but had the salad exactly the same way in each one. I am quite picky about how I have the salad. I always leave out the jalapenos and olives, but have extra pickles, light mayo, mustard and black pepper. A little bit too specific to be a coincidence. The staff member that rang it through the till and asked with a certain amount of sarcasm, "Would you like anything else?" I replied no and in full view of him, put both sandwiches in my Scotmid bag that had a flapjack, two chocolate Freddos and a Lucozade. God knows what he thought, but he looked a little shocked.

I was a little worried what my colleagues would think about me sitting down with two Subways so in order to avoid answering awkward questions I stuffed the smaller of the two sandwiches down my throat before getting back to the office, where in next to no time I finished off the footlong. I have to admit that afterwards I was fairly stuffed and doubted my ability to eat the chocolate and the flapjack. However, without fail two hours later that familiar feeling of hunger and gargles of "feed me" came ringing out from my tummy and I made short work of my remaining food. All I can say is I am glad that I had a lot running to do today to burn off all those calories!! No wonder I am 4kg over my ideal weight, It will be 5kg tomorrow morning.

Today's training was tough, no two ways about it! I've enjoyed good running this week, so was fully expecting to go well again today. I had a nice gentle run to work in the morning and knew that my legs were feeling good. Tonight's planned session was three sets of 3*800m with 45 secs recovery between reps and 4 minutes recovery between sets. After Tuesday's mile reps and as a way of continuing to build my endurance session I decided, after consulting with Garry, to do a fourth set - so twelve 800ms in total. We used the half mile course in the Meadows that starts at the bottom of Middle Meadow Walk and races up towards Melville Drive, along the path on the left and then the first right back down which leads in a triangle shape back to the bottom of Middle Meadow Walk. It's the same route I did a few Saturday's ago and although we call it 800m, it's actually about 850m.

It was a humid night in the meadows and my warm up jog told me that my legs were not quite as fresh as they had felt earlier in the day. Not sure if this was some down to a hard day at work or as a result of the six 1 mile reps on Tuesday. The humidity certainly didn't help me to feel any fresher. Thankfully tonight's fast group was good one with myself, Colin, Dan, Graham (making his quarterly visit to the running club) and Ben. We were fairly close and packed together so carried each other through the early reps, which I certainly needed.

I knew Colin was planning to only do two sets and that Dan, due to recent illness, was also not planning to do the lot, but I hadn't banked on Ben and Graham only doing two sets. In fact it was only when I set off to the start line for my third set that I realised they were not joking when they said they weren't coming. We had done the first six 800m fairly quickly. Most of mine were between 2.46-49 (I think, as I wasn't accurately measuring them as I was trying to run on effort rather than time). Lining up on my own for the start of the third rep was pretty demoralising and I had to shake my head into it. I also wasn't sure what I had left having ran so hard on the first two sets. It was pretty tough to maintain that speed and to push myself without someone to follow and the others around me to keep me going. I did think half way through my seventh rep that I would maybe call it a night after the third set. I was pleasantly surprised with the time, which I measured this time, finishing in 2.47. It gave me heart and I ploughed on to finish the third set with my remaining two reps both around 2.48/9.

Wednesday 28 July 2010: Running really brings out the geek in me!

2010-07-28T15:44:00.000-07:00

Mileage: 12.5 miles

AM: 3.75 miles; PM: 8.75 miles

After yesterday's mile reps today was an easy running day. My usual run to work followed by a longer run home via the gym for some core and strengthening work. I felt fairly fresh again tonight and my usual mid week tweaks and twinges were no where to be seen. I managed to be a little more controlled on today's run and didn't have to reign myself in like I did on Monday night. I still ran pretty quickly for an evening recovery run with the first 8 miles in 55 minutes. I've felt really good all week, apart from some tiredness that comes with heavy mileage. I think part of the reason I have felt good this week (so far) has been down to the fact that after 4 hard weeks I had an easier week last week as I prepared for the 10k. It makes sense, as a lot of training manuals and coaches suggest that you do 3/4 weeks hard training and follow-up with an easier week. This allows recovery and strengthening.

I got home tonight and realised just how much of a running geek I am. There waiting for me in the letter box was my latest edition of Runners World. I swear I did a little skip and dance with it as I dashed to the living room to put the European Athletics Championships on. In order to sit on the couch I had to move two books, Dean Karnazes book and Paula Radcliffe's biography! Once sat down I tore into the plastic packaging that contained my magazine and got stuck into the interviews and articles telling me how to be quicker and for longer! It's moments like these that I realise how much running shapes my life. I must be a real bore to all those around me! Well apart from all those reading this who like me received their Runner's World and dashed quicker than Dwain Chambers to the living room to watch the athletics.

I have to admit I really enjoyed the athletics again tonight. The 100m, missing the three big world stars, was a fantastic and close race. The French guy that won did really well. I hope he moves up a gear now and starts to get closer to the big 3, it would be great to see 4 or 5 runners all aiming to catch and pass Bolt, although that will take some effort! I was really pleased to see Mark Lewis Francis get the silver too. I think in his early career he took a lot of things for granted and just expected medals and championships to fall into his lap, especially after Athens and the relay gold. It was good to see that after having the rug pulled out from under him that he still worked and trained hard and didn't give up. In many ways, very similar to Chris Thompson, who got the silver in the 10k yesterday. It reassures me that, as a late starter in this running game, hard work, dedication and solid training can bring results. Okay, I may never win international medals, but I certainly have a few targets and ambitions that I know I can get with that mind set and determination.

Tuesday 27 July: Mile Reps and revelling in Britain's success in Euro 10,000m

2010-07-27T14:12:00.000-07:00

Mileage: 15.5 miles

AM: 3.75 miles; PM: 11.75 miles

After my disappointing race on Saturday and a good run on Sunday I was keen to get back to some solid interval training this week. The planned track session was made up of 100, 200 and 500 meters and not really designed for marathon training, so I decided to do some mile reps instead. I'd missed them at training last Thursday as I was taking it easy in preparation for the 10k race and I really like the session so felt like I'd missed out. A few others in the club are also training for endurance events including iron mans, marathons and half marathons, so several of us agreed to meet in the Meadows this evening to do 6 one mile reps with 2 and a half minutes recovery. In the end it was myself, Ben and Colin who turned out, unfortunately Dan had called off due to sickness.

I felt okay as we did a small warm-up jog. My legs felt tired and a little heavy, but I couldn't feel any twinges and my lungs felt fresh so I was ready for the session. Colin told us he was aiming for around 5.20s and Ben around 5.30s. I was aiming to do each rep in under 5.30 and so I decided to try and follow Colin for as long as possible and see where that left me.

The first one was pretty tough. My legs were stiffer than I thought and I really struggled to hang on to Colin. I finished the rep in 5.25 and was pretty pleased, but did wonder how many more I could do at that pace. Again for the second one I tried to follow Colin and this time managed to stay a little closer to him and was only just behind him as I finished the rep in 5.25 again. I was surprised, but actually felt as if my legs had loosened up quite a bit. The third rep was difficult and I crossed the line still just a little bit behind Colin, but getting quicker in 5.22. This time I could feel it in my legs and lungs and I knew we had worked harder. I had little bit of wobbly leg feeling after the rep, but I still felt quite good. For the fourth rep I again tried to follow Colin and for most of the rep I was a few strides behind him, but towards the end as we moved down the finishing straight I managed to drag myself up to level terms and we crossed the line together in 5.19. I was amazed we were so quick, as it had felt really, really hard running the rep. With only 2 reps left we knew we had done a lot of the hard work and so I think we felt we could push it a little more on the fifth rep. It certainly felt like hard work and again I only just managed to cling on to Colin. It was a good job he was there tonight, as there was no way I could have done the reps that fast without him. We crossed the line and I was really surprised to hear we had gone through in 5.16. We were doubled over and trying desperately trying to catch our breath but it was a good feeling. The last rep, as always, took care of itself and although we weren't racing we were certainly pushing each other as Colin and I fell over the finishing line in 5.19. Ben, who is training for his second iron man of the year, wasn't far back on each rep and also seemed pretty pleased with his efforts. What's even more impressive was that Ben was finishing off his mile reps by going to swimming training for more reps in the pool! I had the joy of running home to watch the last of the day's athletics (see below).

I was really happy with tonight's reps and especially the times. The fact that we had run the first half a mile of each of these reps into a strong stiff breeze means that on a better night we could have easily knocked 2-3 seconds off each of those reps. I was also really pleased with my recovery. By the time I had ran home I genuinely felt as if I could have carried on for several more miles. I felt great.

I was pretty glad not to have ran those extra miles, as I got home just in time to watch the European championships and the 10,000 meters with two British medal hopes running, Mo Farah and Chris Thompson. It was a great race. Yes, I know there were no African superstars running, which we all love to watch and marvel at, but it was really good to be able to watch a well controlled race and to see a strong British presence. I found myself on the edge of my seat screaming at the TV as Mo and Chris raced round the track. When Mo ran clear to win and Chris gave it everything to cross the line in second it was hard not to be affected by the out pouring of emotion by the two athletes. I found it inspiring. Watching a race like that and sharing, even if only a tiny, tiny portion of their emotion and success acted as a true motivator making me want to get out there and train harder and work harder so that I too can one day hopefully feel some of that sense of achievement. I might struggle to sleep with the excitement I am currently feeling. Maybe I'll do some more mile reps tomorrow....

Monday 26 July: Running - easy to fall in and out of love with

2010-07-26T15:03:00.000-07:00

Mileage: 12.5 miles (AM: 3.75 miles; 8.75 miles)

I think most runners will agree with this, running is something you can fall quickly in and out of love with. Injuries, bad form, poor races, lack of progress and all sorts of reasons can make you wonder why you run at all. However, good races, PBs, great training, physical and mental fitness can make you love running and wonder why you ever stop.

I have enjoyed the running roller coaster this last few days and today I thought I would talk a little bit about how much of a roller coaster it is.

On Saturday after running poorly in the Musselburgh 10k and finishing well short of what I hoped for I was left both disappointed and fed up with running. Okay, it wasn't going to make me give it up anytime soon, but it did make me question why I dedicate so much of my time to running and why I make my body hurt with the effort. I was little grumpy for the rest of Saturday as my performance stewed in my mind. Sunday morning brought a new day and my long Sunday run. It was amazing how different I felt after that run. I felt great, with a real sense of achievement at having done my planned 24 miles in a good, steady time. It had certainly helped re-balance my thoughts after Saturday. I was on the way back up.

Then today I felt even better. Normally I feel pretty sluggish and stiff on a Monday after a long run and my run to work in the morning is usually a slog that I get through rather than anything I enjoy. Today was a lot different. I did have a slightly tight hamstring, but other than that I felt pretty good and fairly sharp as I dashed up the road. I got to work feeling quite fresh and already looking forward to my run home. My run home was my longer route along the canal towards where it meets the Water of Leith at Slateford and then on to the cycle path at Haymarket and down to Ferry Road and Ainsley Park gym. From the moment I set off this evening I felt really good and as I raced along the canal footpath I couldn't help but think about how much I was enjoying it and how much I loved running. I had to force myself to slow down and keep the run a recovery run rather than a tempo run. It made me think back to how I felt post race Saturday and how different I now felt. The funny thing is that even though I was going nowhere near as fast as I can, I wasn't running a race or heading for a PB I was simply running home and loving it. I guess that's the beauty about running at times for no real reason it can just feel great!

I finished my run tonight enthused, excited and simply can not wait to get back out tomorrow morning and then for my mile reps tomorrow night. I am, however, only another run away from feeling miserable and disliking it. A few bad mile reps tomorrow night would probably do it.

I guess that's the running roller coaster.

It's probably worth pointing out that my moods naturally swing from high to low and it may be that my feelings for running are no different than they are toward other things in life, it's just that I notice it more with running, because it takes up so much of my time and is a big focus of my life.

Saturday 24 and Sunday 25 July: Disappointing 10k, but good Sunday Run

2010-07-25T15:15:00.000-07:00

Weekly Mileage: 65.5 miles

Saturday 24 July: 8 miles – including Musselburgh 10k – 11th place in 35.40

Sunday 25 July: 24 miles in 2hours 50 minutes

Saturday was all about the Musselburgh 10k. I had planned for this race for over a week and since last Sunday’s 22 mile run had been easing off in attempt to taper for it. I did the 2 mile race in the Meadows on Wednesday to tune up and although I hadn’t felt amazing, I had felt pretty quick. Thursday had been an easy day and Friday had been a complete rest, so I woke Saturday morning feeling pretty confident. Parking a short walk away from the field where the start and registration was the weather seemed perfect, no wind, cool air and light clouds.

There was a good collection of EAC runners entered in the race, so there was quite a crowd of us talking away near the start line. It was good to see such a good turnout from the club and by looking at the quality of our runners there was every chance we would be in with a chance of both the women’s and men’s team prizes. I was part of the men's winning team last year.

With 30 minutes to the start I began my warm up with a gentle mile jog with some strides. Straight away my legs felt heavy, but I just put it down to pre-race nerves and lethargic feelings I usually get before a race. The Musselburgh 10k always attracts a top class field and at the start line I could see a dozen or so quality local athletes. This I hoped would help drag me to a fast time, as there would be plenty of groups and people to work with. At the start line I was joined by club mate’s Neil Calder and Martin Ferguson. We set off and the front line of runners blasted out of the blocks. Recently I have been running faster than Martin and I full expected to be ahead of him or at the very least alongside him. Martin is also well known for his excellent pacing, so when he pulled ahead of me in the first 500 meters I was surprised, so pushed hard to keep up with him.

It was only when we hit the 1k mark did I realise Martin and I were flying, clocking 3minutes and 17 seconds, we slowed a little, but still went through 2k at 6.40. It cost me a lot. I think my legs, which didn’t feel good to begin with filled with lactic acid and promptly stiffened up. As we moved through the 3k mark I was passed by several runners including a couple of HBT runners and Martin. I tried to tag on to the end of them and couldn’t and it was at this point I realised I was in a bit of trouble. I reached 5k in 17.14, which was about where I had planned to be, but I was already slowing with every km. At 5k, Martin, who was a few meters ahead of me, pulled up injured, clutching his calf muscle. I felt sorry for him, as he had been running really well. I hope he recovers in time for this Sunday's Scottish Gas 10k.

After 5k everything just went to pieces for me. My legs felt so heavy and I simply couldn’t drag any performance out of them. My lungs felt pretty good, so I know that it was my legs more than anything, although I do wonder if mentally I gave up a little bit too easy as well. There was a strong head wind now and the ground was a little unforgiving, especially over the race course, but to be honest I was a spent force anyway. I tried a few times to push on and find some pace, but physically and mentally I had nothing. I kind of cruised back for the last couple of kms, until the last 500m where I suddenly found a bit of speed to sprint past a runner in front of me. The fact that I was able to pass this runner and finish 10 seconds clear of him by the end tells me that I had totally misjudged this race and not managed my legs very well at all. I crossed the line in 35.40 in a eleventh place.

Some of my club mates fared much better. Neil Calder ran an excellent 33.33 to finish 5th and Jenny MacLean won the women’s race in 36.19, followed by Kathryn Brownlee in 36.46. James Mittra got a PB and Kev ran strongly too. The women comfortably won the team prize with Lyndsay finishing well up the field. Emma also ran well finishing a minute faster than she had aimed for. Unfortunately the men finished one point behind HBT and we missed out on retaining the team prize - gutted The full results can be found here.

After the race we were greeted by a goody bag and a free ice cream from Luca Ice Cream made in Musselburgh. It eased my disappointment greatly. The Musselburgh Athletics Club also know how to put on a buffet and I enjoyed loading my arms up with as many sandwiches and cakes I could fit without drawing too many disapproving looks from the long cue snaking out the back of the door. It's a good race, but maybe not a PB course. Still I reckon I might be back again next year, if for no other reason than the buffet!Reflecting on the race, I think my recent high mileage was probably mostly behind my slow performance. I felt heavy legged on Wednesday at the 2 mile race too and I guess that race just did enough to keep my legs heavy into the weekend. I think next time I taper I will not race mid-week, just some strides to keep things ticking over. The extra rest might be enough. I don’t have a race now until 21 August, The Nairn Half Marathon, so I have some time to lose some weight and get some good training in so I can ensure a good result.

Sunday 25 July

My legs felt fine this morning, a little tired, but on the whole pretty good, perhaps a sign that I did not run as fast as I could have in yesterday’s race. I turned up at Craiglochart this morning not sure who would be there, as quite a few people had already said they were not going to make it. Thankfully Ben, Garry and Kev as well a few others were there and we all set off together.

I wasn’t planning on running too fast today. I was just aiming to get through the 24 miles in one piece. We set off at a comfortable pace and chatted along the way, so I was pleasantly surprised to see that we were moving along at just over an average 7minute a mile per pace by the four mile point. By the time we got to Balerno, Kev turned round to finish off his 12 miles, while Ben, Garry and I carried on. We worked hard up the two hills, although Garry had a small hamstring problem and held back. It was good to have Ben for company and we worked hard to reach the top of the hill and through the 8 mile mark in just over 57 minutes. I felt pretty good at this point and as we sped along through the next 4 or 5 miles I was beginning to think running 24 miles would be easy. At 15miles I said good bye to Ben who was turning off to finish at 16 miles. Garry, I suspect due to a sore hamstring, had dropped back a few miles back. I turned left when Ben went right and it was only then that it dawned on me that I still had another 9 miles to do. I was pretty jealous of Ben, but I pressed on.

The last 9 miles were tough, but I maintained my pace (well it felt like I did, no Garmin to confirm, but a stopwatch and recognised markers kept me right) and even managed to get quicker as I turned back to head to my car at the tennis centre. Those last few miles were tough on the mind as I had to keep talking to myself to keep moving and running at pace. I resisted the little voices telling me to take it easier, to back off and to leave it to next week, which really pleased me. Now I am up to 24 miles I feel as though my endurance running is becoming stronger. Hopefully as I do more running at that distance I’ll get stronger and more comfortable running for this long and it will feel like second nature by the time I get to Amsterdam. All in all another good long Sunday run, next week 26 miles – that will be tough too!!

Thursday 22 and Friday 23 July 2010: How do you train for an ultra race??

2010-07-23T15:05:00.000-07:00

Thursday – 7.5 miles

Friday – Rest

Following my efforts on Wednesday night I was back on easy running for the rest of the week as I wait for this Saturday’s 10k. I am not going to tell you all about how I hate tapering and hate missing training on a Thursday, because everyone knows how much I do.

So, I thought I would talk a little about training for ultra marathons. With the MDS now only 250 (ish) days away I have to start thinking about my training. Currently, my focus is the Amsterdam marathon in October, but I can’t just wake up the Monday morning after that marathon and wonder how to train for an ultra. I need to prepare long before that. With that in mind I have begun reading about and talking to those in the know about ultra marathons and races.

This Wednesday I had lunch with Adrian Stott, The Manager of Run and Become in Edinburgh and an extremely experienced ultra marathon runner. His success includes running the 95 mile West Highland Way race 8 times, the quickest being 19 hours 49 minutes. At 24 hours he has represented Great Britain at European and world level, with a personal best of 143 miles 849 yards whilst finishing 8th in the 2000 European Championships, where GB also won team bronze. It’s safe to say he knows a thing or two about this game, so armed with a note pad and pen I went to learn.

Adrian started off by telling me that it takes about 2 years to experiment and learn to find your optimum training level for ultra marathons. Oh dear, I will have approximately 22 weeks after I finish Amsterdam. Adrian did seem quite impressed that I am already doing 90+ mile weeks and the odd 100 mile weeks and agreed that this would be a very good base or ultra marathon training.

Adrian informed me that his training involved a 4 week cycle of building up to a 100 miles and then dropping back to a gentler week. He would do a 4-5 hour run once on a weekend, as part of that. This he said, was about all his body could handle. Anymore and he would get injured and break down. As many of you know, I like running lots of miles. I think it’s a comfort thing, I feel fitter and faster the more miles I run. I genuinely thought that to be successful at ultra marathons and running you would need to put in even more miles than marathon training, so I was quite surprised to hear that many ultra marathon runners do not regularly run 100 mile weeks. William Sichel, Orkney’s world record holder of numerous age-related ultra distances including running 1000 miles in less than 14 days, does it on a 60mile training week. There also of course plenty of research and text to say that more is better too. Adrian pointed out that consistency is the key and that when it comes to mileage it is whatever your body can handle. I think I will see how I get on with my ambitious marathon training programme and then build from there.

He also made a very good point that, “Distance never killed anyone, it’s the pace that does it!”. He seemed very confident in saying that I could probably go out and do a 50 mile run tomorrow, but it would have to be slow, very slow in order to do it without breaking down. The long run is crucial to ultra distance training. Going out for 4, 5 or even 6 hours on a Saturday is not uncommon. It is also not uncommon for these runs to be walked in places too. The key, I learnt, was spending time on your feet. Many 40mile plus runs see competitors on their feet for many hours and that is why it is important to have built up that experience. I have also entered a couple of ultra marathon events in between now and the MDS so I will get that experience too.

For the long runs Adrian suggested just packing a light pack with food, drink and money and just heading off somewhere and then getting the train back to Edinburgh, which sounds both fun and a bit of an adventure too. I am already looking forward to these runs. I wonder where I can get myself too!

One of the things I was really surprised to hear was the importance of maintaining interval training, as part of ultra marathon training. This is to help maintain your body’s ability to burn different types of fat. When I first signed up to the MDS I thought I would have to give up interval training in favour of many more long steady runs. Turns out this is far from the way things should be done. I had heard tales of ultra marathon runners doing some interval training, but Adrian told me that I really should be doing 2 interval sessions a week. He also told me that I can pad them out by doing extra miles at the end of each session. This is actually something I usually do anyway, so who knows maybe I’ll make them even longer now!! Interestingly, several ultra marathon runners have gone on to get PBs at 10k, half-marathon and marathon distances following a sustained period of ultra running. Simon Pride, Scottish ultra marathon and 1999 World Champion at 100km got PBs at all those distances the year he won the World Championship. Maybe something else for me to look forward to!

Something I have learnt during my normal training is how important it is to have a strong core. This helps keep your body stable while running, as well as help with running efficiency, strength and posture. For ultra marathons this even more important and I have already upped my game here with 2minute planks!

The thing about ultra marathons is that they are long, very long! The more you can replicate the conditions towards the end of such a race the better prepared you will be when you get there. Again, Adrian emphasised to me that this is very much down to experimentation and finding out what works for me. One way he used to help prepare his body for dealing with a lack of food stores and dehydration was to not eat and drink in the morning before a run so the body started on empty. He would eat and drink on route, but by starting on empty it replicated (to some extent) the latter part of the race. He told me the first time he did this on a long run he was sick! However, every time he did it after and during races he didn’t, so that first training run clearly helped his body adapt.

Another misconception I had built up about ultras was around tapering. I was fairly certain that because speed isn’t too much of a factor in ultras that tapering wasn’t too important and that probably only a few days rest would be enough. The same rules apply for ultras as do for marathons. Three week tapers, cutting out quantity and leaving the quality, is the way to prepare. I hate tapering, but I guess I’ll have to do it!

However, I think the most important thing Adrian told me was something I already know, but it is worth hearing over and over again, and that is the most important thing in an ultra race is the mind. I discovered in marathon running that your legs only take you so far, the mind takes you the rest of the way. In every marathon I have ever run the last three miles have been run on strength of mind rather than legs, so it makes sense that ultras are the same. In fact, I am sure that the need for a strong mind and will power will be needed a hundred times more for the MDS than any marathon I will run. How do I train for that? Well I plan to take my personal determination, will power and drive to succeed in this race and ingrain it into my psyche. I plan to pull it out on every race, every rep, and every training run where I feel a moment’s weakness between now and the MDS, so that when I get to that race it will have become second nature to me.

Wednesday 21 July 2010: Achieving one of my running goals!

2010-07-21T14:56:00.000-07:00

Mileage: 11 miles

Sri Chinmoy 2 Mile Race – 6th Place: 10mins 25secs

When I started running in 2007 I discovered the Sri Chinmoy 1, 2 mile and 5k races in the Meadows. Run by the good people of Edinburgh’s Run and Become shop, they are small races with about 50-75 runners, but often with incredibly competitive athletes including international runners on some occasions. They are very enjoyable races that certainly get the best out of you. I can’t quite remember which one I did first, but I know that I did a 5k and 2 mile race in July that year. The 5k I finished in 18.36 and finished about 18th and in the 2 mile run I ran 11.57 and again finished in the top 20.
After each race there is a short prize giving where the first 7 men and women get special medals. I remember after running my first couple of these races watching these elite athletes collecting the medals and I was utterly mesmerised and awe struck by their times and their efforts. I instnantly wanted one! I made it a goal for my running career to win one of those medals! I ran a couple more of the races in 2007 and 2008 and managed to bring down my times, but still got nowhere near 7th place. Last year I only raced once, a 2 mile race where I finished in the top 15 (I think) in 10.45. The way my training and racing worked last year meant I just never made it up to the Meadows on a Wednesday night.

This year has been similar, as I have been focusing on Tuesday and Thursday night training sessions, both before and after my holiday so hadn’t entered one of these races. At the end of last week when I decided I would run the Musselburgh 10k as a target race with the aim of getting a PB I thought a Wednesday night 2 mile run would provide me with the perfect opportunity to tune up. I took Monday and Tuesday easily so as to recover a little from my 22mile run on Sunday. However, my legs felt quite heavy as I warmed up and I struggled to find any pace in them as I forced out some reluctant strides down Middle Meadow Walk. The weather was far from perfect too, the heavy drizzle had worked its way into my mind and I was far from excited about racing. With it being such a shitty night I was pretty pleased to see a number of my club mates including Adam, James and Kev at the start line, which lifted my mood. It was good, as always to chat races and training, and it helped me focus my mind more on running.

We massed under what was now a light drizzle at the start line and I felt a little tense and nervous, as I have to admit, as much as the race didn’t matter too much to me in terms of long term racing and training objectives, I really wanted to win one of those medals. I recognised several of the runners on the start line all of whom were pretty quick, as well as those from my own club too. I knew before we’d even set off that this was going to be a tough race!

I wasn’t sure what my race tactic was going to be until about 5 seconds after the race had started. It turned out that my tactic was simply run as fast as I could for as long as I could. I quickly found myself in a collection of about 6 or 7 runners behind 3 very fast runners who had already pulled away from us. By the time we had made our first turn after about a quarter of a mile we were down to a group of 4, myself, Adam Priestley, Jeff (A Pitreavie Runner) and Bryan (Corstorphine). We headed to the half mile mark together, but I was already feeling it. By the time we made the turn to head back to complete the first mile loop we had thinned out slightly with Bryan pulling ahead of Adam, Adam pulling ahead of Jeff and Jeff pulling ahead of me. I was just hanging on to the back. Our string stretched out a little bit more by the time we crossed the mile marker. With our times being called out I knew Bryan went through in just over 5 minutes. I was at 5.05, a bit faster than what I had thought I would have gone through in. The start of the final mile was definitely slower and I was in danger of dropping right off and getting swallowed up by the group of runners not too far behind me. I put in a bit of work after we turned the corner at about 1.25 miles and managed to get myself on even terms with Jeff. I have to admit I thought about pushing on a bit and trying to catch up with Adam. I perhaps didn’t give Adam the credit he deserved as I told myself that he would probably slow up considerably in the last half mile, so I concentrated on staying with Jeff and saving something for the end. When we approached the last couple of turns and the last half mile I put in another burst and moved ahead of Jeff. I was pleased about this and really wanted to make it stick, as earlier this year Jeff had beaten me to first place at the Kinross 10k. As we turned into the last 200m I looked ahead and although Adam was coming a little closer he had held his pace well and there was no way I was going to catch him. I did however finish strong and managed to finish in a new PB of 10.25 and 6th place. It was a great feeling. I am not sure my lungs have worked so hard in a race before. They were heaving to the point of bursting as I crossed the line and collapsed in a heap on the floor.

At the end it was with a big smile and a great sense of achievement that I went up and collected my sixth place medal. I’ve now achieved another one of my running goals, only about a million more to do before I can retire satisfied. It was a great race and I now feel in good shape for the 10k on Saturday. Hopefully with a couple of easier days between now and then I will get the PB I am looking for.

Top 10 Places from tonight’s race:

1 Michael Gillespie Edinburgh Uni Hare and Hounds 9.34 1st M

2 Stevie Cairns HBT 9.56 2nd M

3 Ben Cole Edinburgh Uni Hare and Hounds 10.08 3rd M

4 Bryan Clarke Corstorphine AAC 10.16 4th M

5 Adam Priestley Edinburgh AC 10.19 5th M

6 Richard Meade Edinburgh AC 10.25 6th M

7 Jeff Farquhar Pitreavie AAC 10.28 1st MV50

8 James Ruskin Edinburgh AC 10.38 7th M

9 Rory Downie Stirling Tri Club 10.39

10 Paul Brennan Edinburgh AC 10.53

Full results here

Monday 19 and Tuesday 20 July: Are Pedestrians a bigger pain than runner’s knee??

2010-07-20T15:04:00.000-07:00

Monday 19 July – 7.5 miles; Tuesday 20 July – 7.5 miles

I am taking it a little easier this week for a couple of reasons, firstly because I have run close to 360 miles in the 4 weeks since I have been back from holiday, but mainly because I am running the Musselburgh 10k this Saturday. I have felt good in training recently and I feel as though I have a good chance of getting a PB. With marathon training and then MDS training this could be my last chance to get a 10K PB for quite some time, so I want to give it a real go.

So, with training lighter this week I thought I would talk about what could be a controversial subject, but one that has been driving me up the wall for weeks and months now – pedestrians! I am so fed up with pedestrians at the moment I have to bite my tongue almost every step of the way home. I have to run a fairly busy pedestrian route home over the bridges and to be honest it’s a nightmare! All I can say is that it is a good job people don’t drive like they walk otherwise the roads would be utter carnage!

I would say that 50% of all pedestrians are as equally gormless as they are self aware. They don’t look where they are going, they’re walk face down looking into their phones drifting from one side of the path to the other, reading books and newspapers, they jump off buses without looking left or right, so many times I have had to take evasive action to avoid one of these idiots and on the rare occasion I have been unable to avoid them they shout abuse and accuse me of being reckless. I enjoy pointing out their errors of their accusations in some of my more choice colourful language!

People are so easily distracted by themselves that they are completely unaware of what is going on around them, at least until they come to cross a road and then they at least consider looking left or right to avoid being hit by a car or bus. Why can’t they apply that logic or at least a tiny bit of it when they move round generally on pavements – it’s not much too ask.

Then there are those that walk in groups, as many as five abreast blocking the entire pavement, so busy talking that they don’t look where they are going. A giant moving wall of flesh! Often I have run towards these groups with the walls of buildings against my side, as I have been forced there by the sporadic walking of other pedestrians. Running with nowhere to move to when confronted with these large groups either coming towards me or away from me often ends with me having to come to an abrupt stop to force my way through. Those coming towards me sometimes even see me, but do nothing. How difficult would it be for the person in front of me to step to one side and let me through? When running against the wall I have nowhere to go, if I step right then I am just facing another one of walkers and I can’t go left as I would run into the wall. I have even called out “Excuse me” as I have approached, but this has done little but caught their gaze and they usually continue walking or stand there with a confused look on their faces. By the time they realise what has happened I have come to a crashing halt in front of them. At which point they give me rude looks as if I have somehow ruined their day for making them move.

Then there are the tourists! They are even less aware and more gormless than the usual pedestrians. It is like they have gone on holiday and left any ounce of commonsense they have back at home. They drift about the streets, clasping maps, bags and oversized cameras bouncing from one landmark to the next in a bubble of confusion unaware of the rest of the world moving around them, especially runners. The amount of times I have nearly been knocked into a road by a tourist stepping back to take a photo or by another making an abrupt turn in the street to look at something of interest, that they have just spent five minutes walking past without realising it was there.

Now imagine all of that with umbrellas! Umbrellas are the scourge of the earth! Held up by idiots doing all of the things that gormless pedestrians normally do as they fumble their way to work but with a much big radius for runners to avoid and with metal points sticking out of the canopy that when held by the average pedestrian are dangerously close to my eyes! I genuinely think that the Government should licence umbrellas and that people should have to go through months of theory and practice exams before being allowed to use them.

Finally the other kind of pedestrian I hate are those idiots and they are the biggest idiots out there that cycle on foot paths! There is sparse room as it is without people weaving in and out of people on bikes. Get off and push it! Or get on the road where you belong. What irks me the most is that it is actually illegal to cycle on a pavement, but have you ever seen a police officer pull over and stop or fine a person cycling on a path? A cyclist was sent to prison for running over a pedestrian and killing them last year. I myself have been clipped and hit by cyclists on pedestrian paths so many times now. Whenever it happens they too look as though it is my fault. I have often had angry words with such idiots.

I don’t know, maybe it’s just me. Maybe I am careless on the paths and I am to blame for these run-ins. I know I take a few risks and run things a little close as I dash in between those groups of pedestrians, but I think that’s because I get so frustrated by them. I am sure pedestrians hate runners too, big sweaty runners streaking towards them seemingly out of control and on course to knock them flying to the ground.

Ultimately, I just wish they would be that little bit more self aware of what they are doing and then that way I might get to work without wanting to throw half of them in front of the number 23! Discuss!

Friday 16 – Sunday 18 July 2010: The Perils and joys of weekend running

2010-07-18T13:06:00.000-07:00

Weekly mileage: 92.75 miles

Friday 16 – 7.25 miles

Saturday 17 – 13.5 miles (including 13*400m – interval session)

Sunday 18 – 22 miles in 2hours 31 minutes 15 seconds

I love weekends and part of the reason I love them is because I get to spend a lot of time training, particularly the Sunday morning long run. There is, however, a downside to such weekends and that is hunger and exhaustion in between sessions, both of which have a significant affect on the rest of my weekend, particularly my social life.

I constantly struggle with a need to eat and to eat regularly to stop my blood sugar levels dipping and diving all over the place. This Friday Gail’s mum was down for a visit and we went to the Basement for food and to the cinema to see Inception.

Sometimes at restaurants if food is late coming out I can get very grumpy, quiet and literally start to shut down – not pleasant company, so knowing this I decided to have a bagel and peanut butter before we headed out. I wish I’d eaten two! The food was late (although really not that late, about 30 minutes after we had sat down) coming out and I did start down the dark path to shut down. This also happened on Saturday night as we went out for dinner for my friend’s 30th. Thankfully at the Thai restaurant we were at they had several bowls of prawn crackers at the table, which I proceeded to work through one by one until I had eaten about three bowls and we had to politely ask the waiters to refill them before the rest of the table arrived. Of course restaurants never ever bring out portions that match my hunger. On Friday I ate a starter and a main while Gail and her mum had just a main, I then bought an extremely large bag of pic’n’mix at the cinema and polished that off too. On Saturday night I ate a large starter selection, followed by a Thai curry with two portions of rice. I followed this up by hoovering up the leftovers at the table, rice, chips, whatever I could get and then dessert. Again I do wonder what people think of this, but I simply can not help myself, as I need to eat loads. This I find to be a real downside to heavy training, as I feel a bit out of control and I also wonder what everyone else thinks of me as I sit there in my dark mood waiting to be fed or continually grazing and eating through the night.

Another way in which my weekends are affected is my constant need for sleep. My training sessions are in the morning so that means that I am always looking for an early night. I have noticed that although Friday is the nearest I get to a rest day with just a run to and from work by the time I get home in the evening I am knackered. This, I guess is down to my heavy mid-week training. Our trip to the cinema was about as much as I could handle energy wise. I certainly wouldn’t have been able to do anything more strenuous. On Saturday and Sunday afternoons after my training sessions I always need an afternoon nap and a long rest on the sofa and I have little motivation to do anything else. I can usually muster enough energy to take the dog out for an hour or so for a walk later in the afternoon, but not much else, and I generally prefer nights in or if we do go out I like it to be quiet and ending early. On a Sunday the afternoon tiredness is worse. This is something that will only get worse as I increase my mileage on my long runs in preparation for my marathon. Today after my 22 miles I was very, very tired, and only just managed to find the energy to meet Gail and her mum for afternoon tea at Loopy Lorna’s. I was then faced with my food issue of needing to eat and drink in order not to crash and enter my dark mood. My tiredness and hunger did affect me as I sat there, but I still had a good time. They do very nice coffee, cakes and sandwiches if you get the chance to go there any time soon.

I don’t drink either, or at least very little. I haven’t had a drink in 4 weeks now, as I am trying to ensure that I am totally fresh for all of my runs (as well as lose some weight! That’s another issue though). I have to admit not drinking isn’t really a problem for me anymore, as I know how much I want to improve and I know how much it can hinder me. What is difficult though is seeing all my friends drink and feeling a little left out when everyone else gets tipsy.

So, you might ask why on earth do I commit myself to doing so much running on a weekend if it affects me in such a way. Simple answer, it feels great when I’ve finished those sessions. Saturday’s interval training is always tough, but I can almost feel myself getting fitter and faster with each one. Sunday morning runs along the Water of Leith, up to Balerno, round the reservoirs and in the shadow of the Pentland hills are as beautiful as they are challenging. The endorphin pay off at the end of these runs is also immense and the feeling of self satisfaction stays with me the whole day no matter how tired and hungry I get. I also know that with every run and training session I get that little bit closer to achieving my goals and I know that hard work nearly always pays off in the end.

Socially, when I do go out, it may be a little bit more of a physical struggle than it used to be, but I love spending time with my friends and catching up. I’d like to think that they have come to understand my strange running ways and why I don’t drink as much as I used to or hit the clubs until 3am.

Wednesday 14 and Thursday 15 July: Still running in the rain and another tough Thursday session

2010-07-15T16:12:00.000-07:00

Wednesday 14 July

Mileage 15.5 miles

AM: 3.75 miles; PM: 11.75 miles

After my race on Tuesday I was expecting to feel tired, sore and stiff, but my run to work in the morning was pretty good. There was definitely a little stiffness in my quads, but other than that all was good. In fact so good, that later that evening I decided to join Seamus and Dan for a long run out toward Cramond. It was a pretty miserable evening with a stiff breeze, which had whipped the sea up into quite a frenzy. We jogged alongside it and I did start to feel a little stiff and sore especially around my knees and quads. I was beginning to doubt the wisdom of running this far so soon after a race and with a tough Thursday night session to come. Turning into the wind to head back was also far from fun, but thankfully the company of my friends made it bearable.

I did just short of 12 miles in total, I think Dan did the same by the time he got home. Poor Seamus had been led so far away from home by Dan and I that he ended up having to run another 3 miles on top of us. He made sure to tell me this on Facebook and at training on Thursday too. I did feel a little guilty, but not that much!

Thursday 15 July

AM: 3.75 miles; PM: 11.75 miles

Yep, I definitely did too many miles yesterday night. My legs, as a result, had not recovered from Tuesday’s effort and were still pretty tight and stiff. I wasn’t impressed with myself as I ran to work this morning, as I knew tonight’s session was going to be a tough one.

Tonight’s session was 5 * 1200m run throughs. They work like this, you run flat out for the first 350 meters or in our case to where Alex had tied some lovely red and white stripy tape. On reaching the tape you had to move from flat out to 5K pace for the remaining 850 meters. It’s a really hard session and one that fills your muscles with lactic acid and burns your lungs inside out. For what must have been the third or fourth week we had the same group with myself, Colin, Bryan and James. It’s been great training with these guys as we have all worked really hard and well together, but at the same time pushing each other on, so that we have finished every rep and every session full on. Tonight was no different.

I was slightly worried on the warm up lap that I was going to be awful in the reps, as my legs just didn’t feel that great. I was, therefore, pretty surprised to find myself running fast on the first leg and matching Colin stride for stride. Bryan had blasted ahead running a devastatingly quick first section, which left us no chance of catching him on the second part of the rep. With James just behind we crossed the line for the first rep in 3minutes and 41 seconds. It was a fast time. I’ve done these 1200m reps before, but normally at an even pace, not run throughs and on these occasions a good time has been about 3.45-3.50, sometimes a little slower. It wasn’t that long ago that I struggled to break 4 minutes on that distance. I have definitely come on in the last year. I think part of the reason for the fast time tonight was the nature of the rep, but also having good runners all around me to work with. It was the same for the next 3 reps, we would start off hard and work into a controlled pace. Colin and I ran them all together in and each rep was consistent, either 3.41 or 3.42. Bryan had dropped back a bit on the 2nd and 3rd reps so that we were only just behind him. He and James both suffered a little on the fourth one, but the group had held together well. The four of us staggered back to the start line for the last rep all complaining how tired, broken and shattered we were, but it didn’t stop us from having a go at one last effort. The 350 meter sprint was a fair bit slower than the others, but was still quick and as we moved into the second stage of the rep I could sense we were all out for a bit of a race. With that in mind I tried to push on and move ahead, which I did and was feeling strong. I could sense Colin and Bryan were still close and despite burning legs and aching lungs I tried to break free for victory with 150m to go. It wasn’t enough to beat Bryan, who from nowhere found a real burst of speed that brought him up alongside me and then past me with apparent ease. I had nothing to go with him, but still managed to kick enough to keep Colin just behind me. The three of us collapsed in a broken, exhausted heap at the end, desperately trying to find some oxygen and not to vomit. The last rep was my quickest in 3.39. It felt great.

What I was most happy with was that I did the entire session on legs that were far from fresh. I really am starting to feel a return to full fitness and the pace that I enjoyed before holiday. I am still carrying the extra weight, something that I remind everyone about at every opportunity, but once that goes I will definitely be back to my best. I have another big weekend of training to look forward to, but then next week I plan to take it a little easier and recover a bit and at the same time taper for the Musselburgh 10K on Saturday 24th. I think a PB might be in sight.

13 July 2010: Moffat Gala Run Race Report

2010-07-14T14:48:00.000-07:00

Mileage: 11.25 miles

Moffat Gala Run 15K: 6th place, 55.50

One thing I love about the summer is that there are simply loads and loads of good local races all across Scotland. What’s even more enjoyable about many of them are that they are usually not the traditional distances you would expect to run and they are rarely flat or without scenery. They are different, exciting and full atmosphere. Many of these races are not that well advertised either. You certainly won’t find them plastered throughout Runner’s World. Word of mouth is often how these local races are advertised and that is how I found out about the Moffat Gala Run and that was how club mate, Kim had heard about it too.

Kim had mentioned the race to me, Magnus Inglis (who used to train regularly with us on a Thursday night) and former club member and ultra marathon runner, Lucy Coloqhoun and we were all convinced, so last night Kim drove us all to Moffat about 70 miles south of Edinburgh for the Festival 15K. At the start line I met up with fellow club member Callum and we chatted about the race ahead. Callum had run the race the year before and so I gleaned some valuable information about the route.

It was a slightly overcast with a stiff breeze, but it was still warm and pleasant and in the small Borders town surrounded by stunning countryside it was a perfect evening for a race. We had heard through word of mouth, and Callum, that the run was largely on road with the first 4 miles leading out of the town on undulating country roads, and so it was.

Last week I did a 98 mile training week and n Sunday I had run 20 miles in 2hours 15minutes, and on Monday my legs had felt very tired on my run to and from work, so I knew I wouldn’t be at my peak for the race, but that didn’t stop me from having a go! I blasted out the first mile up the road in 5.30 minutes and found myself in fourth place. However, by the end of the first mile my legs were straining a bit and were as tired as suspected they would be. I took my foot of the gas slightly and watched as Callum caught up with me and went by followed by another runner from Motherwell AC.

Once I settled down I found myself in a nice rhythm and I really enjoyed running along the back roads out of Moffat surrounded by farm fields and trees and this was how it went for the first four miles. It was certainly a much nicer way to get a good workout than bashing out reps on the track at Meadowbank.

A lot of the pre-talk race had been about the big hill in the middle of the race, which I had been expecting and sure enough it popped up (literally) just before the 4 mile marker. We left the comfort of the road and hit a farm track, which snaked up for over a mile. It wasn’t Carnethy steep, you could run it, but it certainly gave your lungs and calves a good workout. I have really enjoyed running hills this year and I feel that little bit more confident about attacking them, so when I hit the bottom of the hill I didn’t look up with intimidation but saw it as an opportunity to catch up. I ran the first part particularly hard and quickly caught the Motherwell runner in front of me. After that my legs felt pretty heavy and tired, but I have to admit I loved the hard work and the effort. After just over a mile I reached the top where we joined the A70-something backing into Moffat. We had driven this road in to the town so I knew that it was a nice down hill stretch of road all the way back to the finish line.

My first few steps were a little Bambie like after the work on the hill and I must have wobbled about the road a bit as I got used to lengthening my stride again. At this point I noticed a Dumfries Harrier coming up on my shoulder. He pulled alongside me and was about to go past me, which I have to admit didn’t bother me too much, as I was just enjoying the event more as a good tempo run than a serious race. Then I snapped out of it and remembered how much I hate anyone passing me! Just as he began to pull ahead of me I pushed myself on to his shoulder. We then ran stride for stride, side by side for just short of four miles. It was about as much fun as I have had in a race. As much as we were working together we were also trying desperately to drop each other. The gradual descent also meant that we were running much faster than on the flat, which added to the thrill and the excitement of it all.

My legs were tired and heavy, but what was great was that all the little niggles and tightness I have felt in my legs in recent weeks was not there. I felt a few twinges, but they went almost as quickly as they came. My lungs felt fine too and really strong, so I know I can go faster with more rested legs.

Just after the 8 mile mark my friend the Dumfries Harrier found an extra spurt of speed from somewhere and moved ahead slightly. Again I was almost prepared to let him go, as I didn’t want to push beyond my limit and strain something. Again, I found myself unwilling to do this, but this time I decided to make a break for it myself and so when I kicked not only did I pull up along side him, but I went past him. I tried then to hold my pace and put some distance. It worked and I was pulling clear. Unfortunately I was simply running out of gas and when my opponent kicked again at the 9 mile mark I had nothing left and this time I didn’t have any choice, but to let him move past me and take fifth place, leaving me with sixth.

I hate to lose out like that, but I had really enjoyed the last four and half miles blasting down the road toward the finish line. The best thing though was my body felt strong and fit. I am fairly certain that with proper rest and few less miles in the preceding weeks I would have run a lot faster at this race. On a personal note it bodes well for races I plan a taper for.

As for my friends they had all done well. Callum finished third, some 7 minutes quicker than he had the year before, a great result. Lucy was fourth woman home and first Vet. Magnus wasn’t too far behind her and Kim wasn’t too far behind him. I should also mention that the first lady home was Kathrine Brownlee in a great time of 58.23, she has been coming along to Thursday night training for several weeks, and looked in great form leaving her rivals far behind.

We had all enjoyed the course and the race a great deal and were quickly exchanging promises to come back and do it again next year. With our return car journey full of running chat and a stop off for fish super it was a great evening and one I really enjoyed.

Selected Results:

1. Paul Arcari – 51.24

2. Grant Wikie – 53.23

3. Callum Reid – 53.56

6. Richard Meade – 55.50

10. Kathryn Brownlee – 58.23

31. Lucy Colquhoun – 62.42

33. Magnus Inglis – 63.26

46. Kim Threadgall – 65.35

Monday 12 July 2010: Easy running and race preperation

2010-07-12T12:50:00.000-07:00

Mileage: 7.75 miles

AM: 3.75 miles; PM: 4 miles

After such a heavy mileage week last week I was shattered today. Also ttomorrow I am going to race the 15k Gala Run at Moffat, so I had to take it easy today. My run to work this morning was an effort and my legs were stiff and sore as I jogged slightly up the road.

For most of the day I have been questioning the logic of racing tomorrow, only 2 days after a 98 mile week and a 20 mile run at pace and I have thought a couple of times about cancelling. However, I have decided to do it, as if I am feeling stiff and tired then I can treat it as a steady, tempo run in replacement of my usual Tuesday track session, and if I am feeling good I can hopefully go for a good result. There's also a group of us travelling down, so it should be good fun no matter how badly I go! This is going to be my first race since the Scottish Half Marathon in May so I am looking forward to racing again. I've missed it.

I actually felt a lot better running home tonight. My right hamstring was still a little tight, but the rest of me didn't feel too bad at all. I was still tired, but I reckon with a good night's sleep I might actually be in reasonable shape, we'll see! Look back tomorrow for a race report.

Sunday 11 July 2010: Another awesome Sunday Run

2010-07-11T13:08:00.000-07:00

Weekly Mileage: 98 miles

Sunday Mileage: 20 miles in 2.14.57(6.45 mins/per/mile pace)

What a day. I think I made it pretty clear last week how much I love long Sunday runs after last week’s run. Today the weather was a lot better than last week, as there was no rain, however, there was still a good stiff breeze blowing about. Today was my first planned 20 mile plus run as part of my marathon training. I hadn’t run this far since April when Ben Mitchell, Seamus and I dressed as school girls (to celebrate Ben’s 40th birthday) ran a marathon along this route with some additional Pentlands bits thrown in.

I gave Seamus and Colin a lift to Criaglockhart where we met the rest of the club including Jenny and Niamh and it was obvious that we five were going to be able to run together as a group. Jenny was only planning to do 16 miles, but we planned to do the usual 16 mile route and then add on 4 more at the end.

We set off at a good steady pace and although it was comfortable we were working hard from the start. Jenny and Niamh, however, seemed to find it very comfortable and for the first few miles happily chatted away. I was feeling good, but not good enough to talk. I looked across at Colin to see if I was being rude by not talking, but he was, like me, working away and didn’t seem keen to chat. The girls were obviously in good shape!

The first 6 miles of this run is gradually up hill and miles 7-8 are two big hills. Today was really good as the five us worked together, pushing each other on and we emerged out of the water of Leith at Balerno where we took on the two hills together. It was really good having the company as we pushed hard and I am fairly certain that’s some of fastest running that I have done up those hills. We crossed the 8 mile mark in exactly 56 minutes, a minute quicker than last week. I think a lot of that came down to having the support of a large group of similarly paced runners. It would be great if we could get a group like that every week on the long runs as it really helps with the pace and makes the whole experience seem easier.

Unfortunately my group work came to a sudden halt just after 8 miles as a sudden bout of stomach cramps meant I had to take refuge in the bushes for 5 minutes, letting the rest of the guys get away. They were no where in sight when I re-emerged, but I took up after them at some pace. Even though I knew I had no chance of catching them I ran as if I could. My Garmin was working sporadically today and so I managed to get some mile reps recorded during the 8 miles back to the start. I was pleased to see my pace move from 6.50s through to 6.25s, a 6.15 and 6.10 minutes per mile. I felt really strong and fit. The only bad point was that my right leg was still a little stiff and sore at times. I am fairly certain it’s just tiredness, but I think I’ll need to get a massage soon just to make sure it doesn’t develop into something worse.

I reached the bridge that marks the 16 mile mark of the route in 1hour 48 minutes, meaning that my last 8 miles had been in 52 minutes. I was really pleased, as it also meant that my total time for the 16 miles was two minutes quicker than last week. Unfortunately there was still no sign of the others. I pressed on past the bridge towards the end of the canal. I hit a bit of a wall at this point and my legs and chest grew heavy and laboured. I guess it was a combination of not running this far in some time and of course the high mileage I have run this week. The next two miles were a struggle, but I managed to keep a reasonable sub 7 minute per mile pace. After 2 miles I turned round to head back to the bridge. I was still a littler perplexed that I had not come across the others who had been due to run this way. My answer soon appeared as Colin and Niamh were heading towards me as I headed back. I didn’t know how, but I had some how got in front of them. They turned and ran back with me and it turned out Jenny had taken them on a slight accidental scenic route adding an extra mile, which had let me get past them. Jenny had finished at the bridge along with Seamus who told us afterwards that he was very tired and his legs had clearly had enough leaving Colin, Niamh and I to finish off the 20 miles.

Being reunited with a group had a positive effect as I found myself picking up the pace, as m legs and lungs both felt better. I’d pushed through the wall. In fact for the last mile Colin and I really picked up the pace pushing each other toward the finishing line. Again, I am convinced that this was down to having the support of a group, as I am sure it not only helped me break through the wall, but also to finish off so strongly.

I was shattered when we crossed the line and most of my lower body ached, but it was really good to get the 20 miles in and as we staggered slowly back towards the car we all agreed how much we had enjoyed the run. Next Sunday 22 miles! I am already looking forward to it.

Friday 9 and Saturday 10 July: Running in the rain!

2010-07-10T15:38:00.000-07:00

Friday 9 July

Mileage: 7.5 miles, AM: 3.75 miles PM: 3.75 miles

Friday is the nearest I get to a rest day. After a hard training session on a Thursday I am always very tired on Friday. This Friday was no different. In fact Thursday’s session was so tough that I was even more tired than normal. My run to work in the morning was an effort, but still enjoyable and loosened my tight and stiff muscles. My run home later that afternoon was a lot tougher than the morning run, as my muscles twitched and ached at the strain. I got home and was truly shattered. I found myself lying on the sofa falling in and out of sleep with the Tour De France highlights in the background. Thankfully I woke in time to watch another magnificent effort from the two Marks. They truly are exceptionally gifted athletes.

Saturday 10 July

Mileage: 14 miles (including Saturday session)

With Alex still away this Saturday we were again left to our own devices. Last week Seamus chose and led the session. It was a lung and leg busting pyramid session, but very enjoyable. This week I chose the session and I have to admit I was a little self indulgent picking one of my favourites: 8*800m with 2 minutes recovery between each effort. I like it, because it is geared towards endurance training and is good for half marathon and marathon training and I’ve always loved long and numerous reps. I didn’t feel too bad though, as Seamus and Colin, who had agreed to do the session with me, are both in training for the longer distances.

The morning air carried a mist of rain, which showed no sign of lifting as I left the house. Today was another bleak, cold, wet morning that belonged more to October than July. I think my legs sympathised with the mood of the weather, as they felt pretty tired and heavy from the hard week’s training. My right leg was particularly heavy and tight around my groin and hamstring. It was a bit of a trudge moving up the road, but by the time I met up with Colin on Dundas Street I was feeling a little better. Colin and I ran to the Meadows and arrived just after Seamus. We waited a short while to see if anyone else was coming. During this time Seamus told us he had been out for a few drinks the night before and was a little hungover. After 10 minutes no one else had appeared so we jogged to the Millennium Stone at the bottom of Middle Meadow Walk where we started the reps from.

The 800m route that we use is actually between 835-850 meters depending on the exact line taken. It starts at the bottom of Middle Meadow Walk and runs to the top towards Melvile Drive, where a sharp left is taken on to the footpath which is followed for about 250m before taking the next footpath to the left which angles back towards the Millennium Stone to make an almost complete triangle. It’s a perfect route.

We all seemed a little lethargic at the start line and as we set off my legs felt straight away like they were working very hard. Colin and Seamus moved to the front and began to pull away slightly. My right leg felt heavy and stiff and I started to wonder just how much of the session I would be able to do, however, as we hit the final third of the rep and the run back to the stone I caught up with them and tucked in behind, so that we crossed the line together in 2minutes 50 seconds (5 minutes 24 seconds per mile pace), which was pretty good. The next two were pretty much the same and the three of us worked hard together. After the third one, Eric, an Edinburgh Athletics Club veteran, found us and joined in, so we were a four. Eric wasn’t quite as quick as us so we staggered the start giving him a 20 second head start at the beginning of each rep, which also gave the three of us something to aim for. Our fourth rep was a couple of seconds quicker and this was thanks to Seamus picking up the pace. Not bad for a man who had enjoyed more drink than the sleep the night before. I actually felt quite good as we hit the half way mark of the session. Although I was still feeling a little stiff and sore, my legs now felt loose and my lungs strong, so I pushed the next few reps. On each of the next three I was a little ahead of Seamus and Colin, which was a nice confidence booster, as since I have been back from holiday I have spent most training sessions following the two of them. On the last rep I really went for it and streaked a head of the other two and quickly caught Eric, however, I had clearly set off too quickly, as we turned at the top of Middle Meadow Walk my legs turned a little jelly-like and Seamus caught and passed me. I did manage to find a bit of extra pace as we turned for the last time to head back, but it was not enough to catch Seamus who finished impressively.

My times had dropped to the mid and low-mid 2.40’s by the end, which is about where I would normally hope to be running when doing this session, so I was more than pleased. It was a good session and it was great to have Seamus and Colin for company, as we worked well together pushing each other and making sure we ran good times rather than mediocre ones, which I am sure I would have run if I had been forced to do that session on my own on such a bleak Saturday morning. Thanks guys.

As I type this I am feeling pretty good about my running, my pace and endurance is getting closer and closer to my pre-holiday state. The only thing now is my weight. I am still carrying 3kg more than I did before and I know that this is slowing me down a bit. I am trying to eat healthy and I’ve not had a drop of booze in 3 weeks, but still the weight isn’t shifting. It may be that I am simply eating too much, but I get so hungry and I am hungry all the time. Hopefully my high mileage will eat into that (excuse the pun) weight, as I really don’t want to cut back on the quantity of my breakfasts, lunches and dinners.

Tomorrow is long run day. Hopefully there will be a good group of us and we will manage a good 20 miles at a reasonable pace. I am looking forward to it.

My Times:

1) 2.50 (5.24 minutes per mile pace)

2) 2.51 (5.28)

3) 2.50 (5.28)

4) 2.48 (5.18)

5) 2.47 (5.17)

6) 2.45 (5.14)

7) 2.43 (5.12)

8) 2.45 (5.14)

Thursday 8 July: The Meadows' lung buster!

2010-07-08T16:29:00.000-07:00

Mileage: 17.25 miles

AM: 3.75 miles; PM: 13.5 miles

Tonight’s meadow’s session was one of my favourites and I have been looking forward to it all week long. It didn’t disappoint. Tonight’s session was 4*1.47miles (or one complete lap of the meadows) with two and a half minute recoveries in between. I arrived at the meadows after a hard day’s work and I felt a little tired. My legs were still a little stiff and sore after Tuesday’s training session and it is possible that I went a little too hard on my Wednesday recovery run. Despite this (okay sounds like I am getting my excuses in now, but just setting the scene!) I was really hoping to run well. In fact I was pretty much chomping at the bit.

We start these sessions by the barrier at the back of the tennis court, head along to the bottom of the park and then turn left on to Melville Drive before heading the full length back to the other end of the park, a quick sharp turn and then short burst to complete the loop back at the tennis courts. This week we had the same group as last week with myself, Colin, James and new boy Bryan. Jenny, fresh of wining a 5k race the night before, also joined us for the first rep but then moved back a group. We decided to take it in turns to pace the group and I was volunteered first, again. That seems to happen quite a bit on Thursday’s and it always seems to be Colin who is volunteering me. I’ll have to be quick to nominate him next week.

I felt pretty strong, fit and comfortable on the first rep. The stiffness in my legs melted away quite quickly and my chest felt neither tired nor laboured as we moved down towards the bottom of the park and the turn. After a mile I quickly glanced round and saw that Colin, Bryan and James were still with me and we worked really hard together for the last half mile of rep, particularly at the end where we had to fight against a stiff breeze. We crossed the line in 8minutes and 3 seconds. Not bad. I’ve done this session a few times earlier this year, however, I have done 5 not 4 reps. My times have generally been around 7.50-8.05 for each effort, particularly when I was in good form in the run up to my April/May half marathons. So I was pretty pleased with the first rep tonight, as it was just inside what I would call a good time.

Colin led the second rep and straight away I could tell we were pushing a little harder. When we reached the bottom of the meadows and made the turn to come back Colin pushed on. I was determined to not to drop back so forced myself on his shoulder. I could see Bryan just to my left, but James had dropped back. He had also raced last night too and was clearly tired as a result. I don’t know if it was because I was sitting so close to Colin’s shoulder, but he kicked on again as we approached the last half mile and at this point I felt my lungs really start to work hard just to keep me in the group. We held the strong pace right through the last bend and into the wind crossing the line in 7.52. It was a good, fast time and I was delighted. This was the kind of time I would have been expecting of myself before my holiday.

It did, however, come at a cost. My lungs were aching and burned with the effort. My legs actually felt fine, which was good, but I could just feel that my lungs were not quite catching the breath I needed to recover in time for the third rep. It was a bit like Tuesday where I struggled to get myself back together after the first two sets. I think this is because I am still forcing my way back to full fitness and also I have run an awful lot of miles since I have been back (213 miles in 17 days), so undoubtedly my body is tired too. I definitely hadn’t recovered as much as I normally would have by the time our two and half minutes were up. Bryan led us out and he set off at a very fast pace. James decided to drop back a group, so I stuck with Colin and we both tried to hang on to Bryan’s pace. After about a quarter of a mile my mind told me that my lungs were still too sore and shattered to keep up and although my legs felt fine (ish) I dropped back and watched as Colin pulled away from me to catch Bryan and then the two of them pulled further away together. I also think my mind gave up a little too soon here as I think I could have made more of an effort to give chase. Instead I cruised the last half of the rep and eventually crossed the line in 8.15. I was not happy. I wasn’t expecting to run another 7.52, which was what Colin and Bryan managed but I would have expected at least 8.05. I shouted a little bit and then pulled myself together and told myself to put in a little extra effort for the last rep and get back towards the 8 minute mark.

The last rep we set off together and the three of us worked as a team pushing towards the end of the park and then the turn. I knew straight away that I was running better than the third rep and although after half way Colin and Bryan pulled away from me slightly I hung in and forced myself not to let too much of a gap form, which is what I should have done on the third rep. I crossed the line 7 seconds behind them in 8minutes 3 seconds the same time as my first rep. I was a lot happier. I am quite sure I could have done a fifth rep at that pace too. It may be that if I had done my second rep at that pace, instead of the super fast pace of the other two then I would have ran better in the third. Clearly I am capable of the speed, but as I am getting back into my running I still need a bit of time running at slightly slower more consistent speeds rather than one super fast rep followed by a very average one.

Still, overall I am happy with my effort tonight and know that things are slowly getting better. I am certainly loads quicker than I was last Thursday and the Thursday before that. I actually felt better after the session tonight than I did before it and I had to restrain myself on my run home, as I felt my legs turning over very quickly. I am still not sure how quickly, as my Garmin is still looking for a satellite. I wonder if all the Garmin satellites are in France looking after their riders on Le Tour.

Wednesday 7 July: Loving morning runs again

2010-07-07T14:15:00.000-07:00

Mileage: 13.25 miles

AM: 3.75 miles; PM 9.5 miles

I am feeling tired but good as I write this. After yesterday’s track session I was expecting to be a lot stiffer than I was, so my run to work was a pleasant surprise. In fact after the first mile I felt myself speeding up! Morning runs have started to become a joy again and not a chore. Since getting back from holiday I have found it difficult to get back into my morning runs often feeling sore, stiff and tired plodding up the road. If it wasn’t for the fact that I needed to run to work each morning then I might have been tempted to leave it on some mornings. Today, however, it was a lovely run up the road and I didn’t want to stop when I got to work. I just hope tomorrow I feel the same.

This evening I ran to the Meadows and met Dan. We ran the 8 mile route from there that I had ran on Monday after work. My Garmin is still searching for its missing satellite so I was once again dependent on Dan for an accurate measure as well as an idea of pace. We ran quite hard, but fairly consistently. It was a nice bright evening, but the strong breeze seemed to hit us head on no matter which way we turned. Our pace was good too and we comfortably did our 8 miles at an average pace of less than 7 minutes per mile. It was fast, but we managed to chat about our usual rubbish along the way. My right leg did feel a little uncomfortable at times, a little tight around the knee and the hamstring. I sometimes wish I had two left legs, as my left leg always feels as thought it could do a 100 mile a night and never seems to suffer.

We stopped at Ainsley Park for some core and strengthening work before running toward home. It was another good training day and I really am starting to feel good again. I am hopefully going to be running a 15k trail run in Moffat next Tuesday evening and I am looking forward to testing the hard work I have put in over the last 16 days.

Tuesday 6 July: Tuesday track session and at last some pace!!

2010-07-06T14:52:00.000-07:00

Mileage: 13.5 miles

AM: 3.75 miles; PM 9.75 miles (including track session)

Well I am sad to report that my Garmin is still not a happy bunny and refuses to find a satellite. Maybe it’s because they’re no satellites up there? Anyone seen a satellite lately? Thankfully today’s running was exactly the same as last Tuesday’s so I know exactly how many miles I’ve done, phew!

Alex was still on holiday today, but had left the session with us so we could look after ourselves. The session was the same session as I did by myself last week. I was pleased about this, as it allowed me to compare my performance and see if I had made any progress. The session was 3 sets of 400m, 800m, 300m with 1 minute recovery between reps and then a 2 ½ minute recovery between sets.

The first 2 sets went really well for me, I felt comfortable, fit and fast. My times were good too, quicker than last week, but still not quite as quick as I would have expected before my holiday. I was however, really pleased with these 2 sets and for the first time since returning to training I actually felt like I had pace. Unfortunately the third set didn’t go quite as well. I was pretty tired after the first two sets, but I think I switched off mentally too. In my head I decided that as I had ran so well in the first two sets that I had done enough for the evening and the third set didn’t matter too much. During the third 400m instead of starting off strong and pushing straight away as I had done earlier, I just fell in behind Seamus and then when he kicked on instead of going with him I just watched, which let Nick and Colin go by too. Still it wasn’t a terrible time, but I felt I had let myself down a bit. I did exactly the same in the 800m that followed. I was feeling exhausted during this rep, but in my head I gave up way too soon and cruised a little bit too much. I finished this rep angry with myself and this obviously had an effect as I managed to sort my head out for the last 300m, which I pushed hard on and managed to run my fastest time for that 300m.

All in all I felt really good after the session. Alex told me that it would take a couple of weeks to get back to where I was before holiday and although I am not quite there after those two weeks I am not far off. I know what the session is for Thursday and its one that suits me, so I am really looking forward to it.

My times (last week’s times in brackets):
Set 1: 400m – 70secs (72secs) 800m – 2mins29secs (2mins34secs) 300m – 50secs (52secs)
Set 2: 400m – 70secs (71secs) 800m – 2mins31secs (2mins35secs) 300m – 50secs (53secs)
Set 3: 400m – 72secs (72secs) 800m – 2mins38secs (2mins36secs) 300m – 49secs (52secs)

5 July 2010: Feeling good again and my Garmin has drowned!

2010-07-05T14:35:00.000-07:00

Mileage 12.5 miles

AM: 3.75 miles; PM: 8.75 miles (appx)

I had a horrendous night’s sleep, so getting up this morning was close to agonising. My eyes were almost half closed as I slid on my kit, pulled on my rucksack and tried to start my Garmin. My Garmin, however, seemed to be just as tired as me, as no matter how hard it tried it couldn’t find a satellite signal. Yesterday it had struggled in the rain and had even stopped working for a while. I think some of the rain got inside and sure enough when I looked at it more closely I could see condensation behind the screen. I am pretty gutted, as I love my Garmin and I have only just got it back working again after replacing the battery charger for it. I love knowing the amount of miles I have done and how fast I have done each mile in. So I had to set off, tired and grumpy with no working Garmin. Thankfully I know how far it is to my work.

After work, despite feeling very tired I had a really strong urge for an extended run home. My Garmin still wasn’t working, so I took a route where I know the length was roughly 9 miles. The wind was quite blustery, but it was really nice running along by the canal. My run took me 2.5 miles along the canal towards Slateford where I joined the path along the Water of Leith for a mile and a half as far as Murrayfield before hitting the cycle path which led me on to Ferry Road area of town and the Ainsley Park Sports Centre where I nipped in for some core strengthening work. For the first four miles of my run I really cut lose and let my legs fly and zipped along at pace. I did start to feel a little tight and niggly after that, so I slowed down, but I did have convince myself that this was the right thing to do, as I was really enjoying my run and I do love running fast.

Today was another day where I felt that little bit fitter and faster. I have now been back in training for 14 days and during that time have run exactly 170 miles. It’s quite a lot, but I do love the miles and feel better for it. I just need to lose a little more weight (4kg) and find a bit more speed and I will be ready to race again. Now I just need to pray to the gods of running that my Garmin will dry and be back to normal tomorrow morning, so can continue to log all those miles for me!

Sunday 4 July 2010: Long Sunday Runs are amazing

2010-07-04T10:58:00.000-07:00

Weekly Mileage: 87.5 miles

Mileage: 16 miles in 1 hour 50 minutes

Long Sunday runs are pretty much my favourite run of the week! I love them. Today I had a great day and a great run. The beautiful weather of the last couple of weeks had disappeared and I left the house to a wintery day of heavy rain and strong winds. I picked Dan up and we headed off to Craiglockhart tennis centre to meet up with the rest of the club. It was still blowing and raining hard when we got there and setting off I wished I had brought some gloves.

Over the first mile Dan and I moved away from the others pretty quickly and we were soon alone as we followed the Water of Leith path heading towards Balerno. We both complained about the weather and wondered why we hadn’t brought gloves, but we were soon into a rhythm and running well. In fact we were going at a pretty impressive pace, the first few miles were all around 7 minutes a mile and under, which was faster than I thought I could go, but I was pretty comfortable and happy. My legs were fairly loose and felt strong, which was great after running so many miles and three hard training sessions during the week. I did wonder if our early pace would cost me later on, but I didn’t care too much as I was just happy to be running at a good steady pace.

We got to mile 6 at Balerno in 42 minutes, maintaining our early pace, which was great, however, miles 7 and 8, as we head up to the reservoir, are pretty steep and with the wind blasting into our faces head on we inevitably slowed. It was here, for the first time, that my hamstrings started to tighten and my lower back began to niggle again. It started to feel a little bit of a struggle, but I had the bit between my teeth, so I decided not to back off and I could see that Dan still had plenty of running in him. Dan hadn’t done this run before so he was reliant on me to show him the way, so for his sake I felt I had to keep pushing. We reached the top of the last hill and turned toward the Harlow Resevoir, hitting the halfway mark of a 16 mile run in 57 minutes. Not bad.

The run back was a lot easier than the run out, as we had the wind at our back for the most part and the gradient was on our side too. By mile 10 I did begin to feel tired, I was soaked through, sore in both legs, my lungs were feeling it too, but it just felt great running, so much better than my 14 mile run last Sunday. I’d almost forgotten how beautiful this run was too slipping between the reservoirs, snaking through the forests and along the country roads, past the farm fields and even in the wind and the rain it was glorious to be outdoors.

When we got back on to the Water of Leith for the last couple of miles we cranked up the speed a bit. I am quite certain we were pushing each other a little, testing each other’s speed and endurance, but we both seemed happy with that. Our last mile along the canal disappeared in 5 minutes and 55 seconds, a great way to finish the run. We did the last 8 miles in 53 minutes and 1hour 50minutes for the whole 16 miles, an average of 6minutes and 54seconds per mile. It was much faster than I had hoped for and much more comfortable than I had expected. After a frustrating week of trying to find speed in training sessions it felt great to feel back to normal.

We both felt pretty strong and fresh after we finished. We’ve got 18-20 miles to run next Sunday and I think we’ll be okay for that. I wonder if we’ll be as quick.

Friday 2 – Saturday 3 July 2010: Still struggling, but enjoying it!

2010-07-03T15:49:00.000-07:00

Friday 2 July

Mileage: 7.5 miles – AM: 3.75 miles; PM: 3.75 miles

Today was a nice easy day. All I did was run to and from work. After the very tough session yesterday my legs were tight and sore, but the gentle sunshine made both runs enjoyable.

Saturday 3 July

Mileage: 12 miles

With Alex away we were left to our devices for training today. Seamus, Dan, Nick (a friend of Seamus) and I met in Holyrood Park for a pyramid session. It was another bright, hot, sunny day in Edinburgh and it was a great day to be running. My legs were feeling pretty good, so I was confident of a good session. The session was planned by Seamus and was one of the sessions he used to do a few years ago back in the day when he used to run 31 minute 10ks.

The session was 1,2,3,4,5,4,3,2,1 minute efforts each with a minute recovery in between. It was tough, a high intensity session with very little recovery. I found it quite frustrating at first as the other 3 were pulled away from me quite easily and I spent each rep struggling to keep up with them. I have to admit to being a little fed up of feeling so slow and unfit. One thing that has recovered quite quickly has been my endurance, which is good. The second half of the session I was a lot closer to the others, as they slowed at a much greater pace than I did.

I am still disappointed that I am not close to being back to my pre-holiday form, but I need to keep telling myself that I have only been back in training for 12 days. I am also quite tired as in those 12 days I have done 141 miles and 5 hard training sessions. I am going to go for a ling run tomorrow and then maybe have another easy day on Monday and consider getting a massage to help my muscles recover.

I am impatient to get back to where I was. I can’t help that. I need to try and temper my enthusiasm a little and train responsibly otherwise I’ll risk an injury. I already have a couple of niggles. I really hope that this time next week I will be much further on.

I also got on the scales today and found myself weighing close to 84kg! I am still 4kg heavier than I was before holiday. I need to shift that, as that is most definitely slowing me down! I have given up alcohol and not had a drop since my holiday nearly 2 weeks ago. I have also managed to eat fairly well and cut out a lot of crap, although not it all. Unfortunately since I have upped my training my appetite has increased tenfold and I have eaten loads and loads! I am sure my high mileage will soon shed the pounds. Well at least I hope it will.

Long run tomorrow and I can’t wait. That’s a good sign.

Thursday 1 July 2010: The joy of the meadows, the pain of the midgies!

2010-07-01T15:35:00.000-07:00

Mileage: 15 miles

AM: 3.75 miles; PM: 11.25 miles (Including Thursday session)

Tonight’s Meadows session was tough, really tough! By the end of it I was close to broken.

After our usual pre-session chat and exchange of running related gossip and one lap warm-up Alex informed us of the session: 3 minutes faster than 10k pace, followed by 1 minute recovery and then a 30 second all out sprint and then just 30 second recovery before repeating the set. We had to do this five times.

I groaned out loud on hearing this, a little too loud, as Alex heard me to which he responded with: “For those groaning at the thought of the session, you obviously know how tough this will be.” I did, as I have done this session a few times. The fast pace combined with the very short recovery makes it an extremely tough 25minutes. In fact, Alex later told me that it was basically a track session.

For me, still struggling to find the pace I had before holiday it was hard work. We set off in our groups. In mine was Colin, James Ruskin, myself and new boy Brian. Alex had told us to take it in turns to lead the group on the three minute efforts. I was up first. Whenever you are asked to lead/pace a group in a session you always try and up your game. Everyone does it, as no one wants to let the rest of the group down or, as I suspect, everyone wants to impress the rest of the group. I set off today and pushed a hard at a steady pace. I could feel the rest of the group behind me and so continued to push. Even after a minute I could feel my legs tightening and my lungs burning, this was going to be a very tough session! I finished my three minutes and the pace was 5minutes29seconds minutes per mile pace. Not quite my 10k pace, but considering everything recently I was happy with that. The one minute recovery went all too quickly and I was trailing behind the group as I desperately tried to find some pace during the 30 second blast. I managed a 4.36 mpm pace and was pleased enough with that.

For the next three reps I slowed a little, but not too much. I did struggle to hang on to the group a little, as they finished about 25-50 meters ahead of me each time over the 3 minute reps. In some ways it was good motivation, as I told myself repeatedly that I had to chase them down, couldn’t let them get away and that I am as good as them. It helped and I am sure I ran further and faster as a result. I do like those mental battles, where my body tells me one thing and my mind refuses to accept it. I like to defy my body’s desire to slow down or to wait for the next group. It means that when I finish the session, even though I am a fair bit slower than I would normally be, I am still satisfied.

It was agreed that I would take the last 3minute rep and again I knew I had to up my game. I set off and really pushed hard to set a strong pace from the start and then I just tried to hold it and push as I felt the group close on me. I actually felt fitter, looser and stronger on the last set then I did on any of the others. Perhaps this is a sign that I am getting used to training again and that I am slowly regaining my fitness. We finished the session with one final sprint and all four of us were shattered, but pretty pleased with ourselves. Sessions like that need training partners as there is no way you can do them that quickly on your own. I know I couldn’t. Thanks guys!

My session

Set 1: 3 minutes – 5.29 mpm pace; 30 secs – 4.36 mpm pace

Set 2: 3 minutes – 5.37 mpm; 30 secs – 5.05 mpm pace

Set 3: 3 minutes – 5.51 mpm; 30 secs – 5.11 mpm pace

Set 4: 3 minutes – 5.52 mpm; 30 secs – 5.26 mpm pace

Set 5: 3 minutes – 5.42 mpm; 30 secs – 4.48 mpm pace

Now we are at the height of summer the Meadows is glorious, however, I have noticed a very unwelcome visitor in the couple of weeks that I have been back – midgies!! There are loads of them circulating the Meadows and last week a fair few of them latched on to me for some blood sucking fun! I was not impressed. I don’t remember there being too many midgies in Edinburgh a few years ago, but just this last couple of summers they seem to have cropped up more and more and particularly in the Meadows. I hate the little buggers, as much as they seem to love me. They also not content with leaving just a small puncture wound, but rather a big itchy swollen welt that bothers for me days on end!! They are truly evil. Last week was so bad that I have now taken drastic measures to prevent me becoming the all you can eat buffet for the Meadow’s Midgies. Avon’s Skin So Soft is the ultimate midgie repellent. It really works and I have taken a bottle to work and now every evening before running home I lather myself head to toe in it. I smell lovely, but better than that I can keep the midgies away, as I lie here typing this I feel no itchy marks at all! This buffet has closed!

Wednesday 30 June 2010: Steady running is hard running

2010-06-30T14:37:00.000-07:00

Mileage: 13.5 miles

AM: 3.75miles; PM: 9.75 miles

I woke this morning and just climbing out of bed was a major effort! My legs creaked and ached and pulled and tweaked with every step, so even the thought of my 3.75 mile run to my work did not appeal at all. The funny thing is, is that I am quite sure my legs were not sore from my track session, but from the drills I did afterwards. I did the telemark stretch up and down the pitch at the centre of the track after my session and afterwards my legs felt very tight. I probably did too much.

When I finally got going to work I did feel a little better and got looser, but it wasn’t much fun. The hot shower at work was really refreshing, but that was as good as it got. For the rest of the day I moved slowly from my desk to where I had to be in the building and when I was asked to move some boxes I cried on the inside!!

When Dan texted to arrange a run up at the Hermitage I was in two minds, but when caught between the two, I always err on the side of running, so agreed. At 6pm Seamus, Dan and I met at the Meadows. My small jog from work had been okay and my legs felt fine, as long as I didn’t stretch them too far. We set off and although Dan and Seamus were both clearly faster I wasn’t too far behind despite struggling. It was a lovely evening, but I struggled to enjoy either the scenery or the weather, as I focused all my efforts on keeping one foot in front of the other. As I was running I kept thinking back to before my holiday and when such runs were both longer and far easier to do. I reminded myself of Alex’s wise words that it would take a couple of weeks. This is day 9 of my return, so I have to believe things will get easier! I hope they do.

Tomorrow is Thursday and the meadow’s session, which I am already looking forward to. I just hope that I am quicker than last week.

Monday 28 and Tuesday 29 June 2010: Start of week two!

2010-06-29T15:22:00.000-07:00

Monday 28 June: 10 miles

At last! I feel like a runner again. I was still in Whitehills and Monday morning and I woke up to the same glorious sunshine of the previous two mornings. As soon as I set off I knew that my legs were feeling better than the day before. I went out for 10 miles and the first 5 disappeared without much of a struggle and I was almost tempted to do a couple more before turning round, but I told myself to save something for Tuesday’s track session. I turned round at 5 miles and headed back and by the time I ran my last two miles I was feeling very much a runner again. The hard, heavy breathing and sore achy legs that I had felt with every step of all my runs from the last week were largely gone. Finishing my run I stood on the coastline and looked out across the sea breathing in the fresh air and feeling great. I really did feel like I was back. I began to believe for the first time in a week that I could get back to where I was before holiday. It was great.

Tuesday 29 June: 13.5 miles

AM: 3.75 miles; PM: 9.75 miles (including track session)

I finished work early today so armed with an email from Alex I headed to track on my own. Alex told me to do the following session 3 sets of 400m, 800m, 300m with 1 minute recovery between reps and then a 2 ½ minute recovery between sets. I felt good running to track, as my steady running feels much more comfortable now. The track was empty, as it was 6pm and most of the different training groups didn’t start until 7ish. After last week I was a little apprehensive about track, so it was quite good just doing it on my own.

Each set was good(ish). The positives were that my legs felt strong and fit, just not as fast as they were. My lungs felt okay, just a little tight, probably still out of practice after the weeks without making them expand to their capacity. It was quite a mental battle too, as I had no one to hang on to or fend off, just my own motivation to improve myself and rebuild my fitness. At times, especially on the 800ms, where I just wanted to ease off. I tried telling myself that it would be okay, as I am still getting back into the swing of it. To get me through those moments I just counted down the 100ms telling myself to run hard for just 100m more. It worked, as I don’t think I eased off at all, apart from where my muscles physically could not generate any more speed.

I was definitely a lot faster than last week and I was also pleased that I managed to maintain my pace right across the sets. After the sets my lungs felt as though I had smoked a hundred cigarettes and I slumped on the grass just beside the finishing line. I gasped for air, but it felt great to have run well.

My times:

Set 1: 400m (72secs) 800m (2mins34secs) 300m (52secs)

Set 2: 400m (71secs) 800m (2mins35secs) 300m (53secs)

Set 3: 400m (72secs) 800m (2mins36secs) 300m (52secs)

22-27 June 2010: Getting back into it

2010-06-29T14:12:00.000-07:00

Weekly Mileage: 70 miles

I have to admit that, despite worrying about it greatly before my holiday, I didn’t miss running much at all during my time away. I did do 4 days of cycling, some kayaking and two beach runs, but generally I did not crave my daily run. I did think a lot about running while I was away. I read both Dean Karnazes’ books, which were very inspiring! I also, during some spare time, wrote my Amsterdam training plan, so it was never far from my mind.

I knew that as soon as I got back I would be itching to get going and so I was, as soon as the plane touched down in Edinburgh I decided I would go to Tuesday’s track session, even though I had been travelling for 24 hours straight with little sleep! I did have some time during the day to relax and take it easy, but I was far from fresh when I arrived at Meadowbank that night. In fact the 2.7 mile run from my house felt so gruelling that the idea of doing anything but turning around and going home made me feel nauseous. It was good to see everyone at the club and I felt I was back into my old routine, well at least until the first rep! The session was 4*(500m*2 with jog recovery) and then 8*100m. My lungs burned with pain for the first 500m and my legs felt like I’d run a marathon I was exhausted and felt incredibly unfit. I managed to do the first 3 sets, so 6*500m, the middle 2 got quicker, so I knew there was speed somewhere in my legs, but I felt tired, heavy, exhausted and unfit by the time I called it quits. It was great to be back!

Wednesday I woke up feeling very stiff and heavy and my first run to work for several weeks felt like running a marathon flat out. It was so tough. By the time I got to work I felt like I never wanted to go on holiday again and make myself so unfit. My evening run was meant to be a short, quiet one, however I agreed to meet Kim and she ended up leading me on an 11 mile run over the Braid and Blackford Hills! I was fine for the first 8 miles, but then my legs completely went and the last 3 miles home were a real struggle. Still it was a lovely scenic run and it was good to have the company and to chat running!

Thursday I was back at club. My legs after 2 days hard running felt ruined, so I wasn’t expecting much from the session. The first part of the session 4*45secs flat out saw me finish middle of field each time, which was immensely frustrating, as I am normally in the first 2 or 3 depending on who’s there. I was feeling pretty despondent by the time we came to the second half of the session, which was 4*1200m. Normally I love the longer interval stuff, as it suits my endurance skills, but I was far from hopeful. I was quite surprised then that I managed to finish the first rep just behind the first two. Not bad, but I felt tired and sore, so I wasn’t sure how many more of the four I would be able to do. I wasn’t timing them either, as I felt that would have totally demoralised me, so I was judging my reps on where I finished and how I felt. I slowed down a bit for the next 3 reps, but was probably only 5-10 seconds away from where I would normally have finished, so I was pretty happy with that. Again I was exhausted, tired and sore. I felt as if I had not run for years.

I have found this all very hard, as just before my holiday I was in the shape of my life running PBs almost at will at every distance I tried. Now I feel as though I have gone back by 12 months. Alex, my coach, assured me, after the session, that it will take a couple of weeks to get back into my pre-holiday shape. I wasn’t convinced.

Friday was an easy day, just a run to work and home.

I spent the weekend in Whitehills, a lovely coastal town on the Moray Firth coastline, near Banff. Gail’s parent’s live there and we were up to celebrate her Dad’s 60th. One of the great things about Whitehills, apart from the superb company, food and welcome you are guaranteed to get, is there are some lovely runs, both road and trail. There are probably loads more that I haven’t even discovered yet! I really enjoy running there when I get the chance.

On Saturday morning I left the house just after 8am in beautiful sunshine for a 10 mile run. It was tough! I was certainly hauling about the week’s heavy training in my legs and my lower back felt a little tight and niggly. I have to admit I started to question my motivation a bit and began to wonder if I would ever feel good running again. By the time I reached home I was shattered, but I did feel better for having done it, although far from great.

Sunday morning was the same, beautiful sunshine and great scenery. I ran 14 miles and although it felt slightly better than Saturday I was still struggling and sore. Again I questioned my motivation and even wondered what the point of it all was. For a few seconds I even contemplated giving up running, but it was just for a few seconds. I got back totally exhausted and shattered. I clambered down to the sea and waded into a rock pool where I sat down emerging myself in icy cold sea water. It felt great and I knew it would be good for my legs. Feeling better I laughed at myself for even thinking for a second or two that I might actually give up running.

This week has been one of the hardest weeks since I took up running. I have never been injured before (still haven’t, touch wood!) so the 2 ½ weeks holiday break is pretty much the longest time off running I have had, even between marathons, during the 3 ½ years I have been running. It has been a real shock to my system, as I did not think it would be this hard. I have taken Alex’s promise to heart and am working towards a 14 day recovery plan. I also have to convince myself that the time off I have had will be good for my running in the long run, so I do not resent my break too much. I have found it frustrating, but despite a little mental wobble I am both motivated and inspired to get back to where I was before and ultimately get the time I am aiming for at Amsterdam. Onwards and upwards for next week!