Sunday 26 April 2015

Warm Weather Training...Ding, Ding, The Highland Fling...Round 3!

Yesterday I completed my third Hoka Highland Fling, the 53 mile trail ultra race from Milngavie to Tyndrum...the first 'half' of the West Highland Way.  I mean no disrespect to the event talking about it as a 'training run', and I think that's actually how the race originated 10 years ago, as a progression to the WHW race in June.  Regardless, for me that is how I've treated this Fling, and last years too.  It's a clear line in the sand about whether I'm going to be ready for the full WHW or not...it will be my longest and toughest 'training run', and yesterday fulfilled all my expectations, and then some.
 
I had a couple of aims this year - 1) less faffing at the checkpoints and 2) to run a PB. Tick.

Donald Sandeman finishing. 
Photo Clark Hamilton.

 The event goes from strength to strength every year, and with something like 1,000 entrants this year, I don't know how Johnny Fling, Noanie and the army of marshals managed to remain so calm. 

From race hotels, multiple sites to register, chip timing, drop bag stations, fearless marshals stopping us getting run over at crossings/carparks, post race ice-cream/soup/beer/showers, reasonable entry fee with goody bags filled with tech t-shirts/medals/prosecco/buffs, photographers everywhere, finish chute that makes you feel like a superstar.....the list is almost endless!    

In the week before the Fling, the forecast was looking a bit ominous, despite mid-week temperature hitting 20 degrees.  Cool would be good, wet and wild less so......  Cleary Johnny Fling had a word with someone and after a cool-ish start and some light drizzle, the skies cleared, the sun shone, and if anything(sorry to all the people I moaned about this to), it was a little hot for me at several points!  I'm just not acclimatised to running in the heat!
 
My tapering went a bit more extreme than planned, and I didn't run or train all week for one reason or another...I don't think it did me any harm, and maybe even helped....I did a good job of using the  excuse of stuffing my face all week too though.  I also didn't have time to start my prep until Thursday night, so I delayed my travelling through to Milngavie until fairly late on Friday night to try to alleviate the stress that was starting to build, knowing I had drop bags to sort, kit to organise etc etc.  Clark, as ever, was on hand to drive me through, and after a quick dash in to registration (some hugs and a quick blether with Sarah, Ada, Alice and Fiona and Rachel) he ditched me at the hotel.  £68 for about 8 hours seems a bit pricey but saves an even earlier alarm call, and it's an easy walk to the start.  Went to see Helen and John, and had a quick dram to avoid catching any of their germs...and then straight to bed with a 4:05am alarm call...eeek!
 
Peaked out the window....light drizzle...mild-ish....Hmmm, kit??  A couple of changes and I opted for the most flexible options (and avoiding panicking and putting my thicker waterproof on!).  X-Bionic shorts/t-shirt/vest/arm sleeves, compressport calf sleeves, dirty girl gaiters, Hoka Rapa Nui, drymax socks and a lightweight wind/shower jacket and thin gloves.  Good choices!  Jacket was off before Drymen I think and the arms came down and then off a little later.  There were a couple of light showers (hail?) nearer Tyndrum but never came to much and the kit caused me no issues.  I kept the gloves on all day, using them to wipe sweat, dip in streams to cool my face...and wipe the rice pudding/gels etc off when I slittered!
 
I was feeling a little weird...I think the enormity was bubbling up inside me...This would be my longest run since I dropped out of Glenmore, and I think there's always some questions how the day is going to shape up...  I checked out and walked up to the start alone...the street and hotel was quiet (I checked my watch again to see if I was too early/late?!).  Nearer the station car park and walking past the tunnel, the butterflies jumped in my tummy..  Drop bags delivered to the right vehicles and a fanny around like an amateur trying to squeeze by big duvet coat into my finish bag.  Thankfully Davie, Julie and Janette came to my rescue!
 
Said hello to a few folk and then kind of stood on the sidelines and watched the world scurry around me, some familiar faces but many I didn't recognise.  I think I was just focused, and contemplative of trying to run a PB.


 

With about 10 minutes to go, the race briefing gave us a quick heads up of litter, birthdays and starting waves.  I shuffled into the second pen for runners aiming for 10-12 hours, to the faint strains of Loch Lomond by Runrig.  Probably a little near the front of this group, and I edged back a little, bumping into Rhona Red Wine Runner, as she was saying a good luck/cheerio to hubby Graeme and sending him to the 12 hour+ group ;-)
 
10, 9, 8......Go....and the elite wave were off.  Nervous shuffling....and a couple of minutes later we were off.  Eyes prickled with tears.  And breathe....deep, calm breaths.  Move slowly...and if the breathing rate increases, ease off......'If you think you're going to slow, slow down'....
 
I felt pretty strong and steady on the stretch to Drymen.  A couple of times I wondered if I was going a little quick, but my heart rate was reasonably low, breathing was easy and I didn't push it.  I focused on trying to keep the pace good, and to glide up some of the inclines I would previously have walked.  Marginal gains, marginal gains a mantra for the day. I remember being surprised how many people sounded like they were already busting a gut so early on.
 
The reception at Drymen was great, with loads of cheering and noise. I grabbed a quick water and pushed on through.  Conic was looming under the blue skies.  I'd been nibbling on some banana loaf so far, and one wee block of cheese, drinking regularly (kola or strawberry nuun intermittently).
 
Descent from Conic - photos by Ian Anderson
Conic passed smoothly.  A hot climb, and the relay runners started to pass, blasting up the climb.  The ground was dry which made the descent easier.  Part of Clark's advice on improving time had been to try and go a bit quicker on descents and I put that into practice, mindful of not trashing my quads this early on, and eating more cake...inevitably when there was someone to take pictures!

The checkpoint at Balmahahaha went in a blur.  Janette had my drop bag ready, Karen filled my water, and Helen (who sadly, but wisely had pulled out of the race) helped me with my rice pudding.  I think I was in and out in about 2 minutes, chewing a mouthful of Haribo infused rice pudding washed down with coke as I went back onto the trail.

Along the next stretch to Rowardennan the temperature was rising.  Nothing much to report, still focused, trying to relax, and generally a bit inwardly focused (apologies to anyone I might not have been overly chatty to other than a wee hello and well done).  At Millarochy a few folk in front of me missed the sign for the beach but were out of shouting distance....and it won't have made a massive difference.  At the steps about a mile or so before Rowardennan a girl fell, looked painful but she said she was ok....I promptly then almost did the same (clearly thinking 'don't fall, don't fall' isn't a good idea...must make me more likely to fall) but managed to recover before hitting the deck. Pheeeeew!

The checkpoint was mobbed.  Cars clogging the road, being assertively directed by Angela, who ensured I didn't get run over!  Again the plan was to be in and out....Sean filled my water, I guzzled my coke and stuffed everything else into pockets on my bag.  I'd decided the half-way reward was to get my tunes on, and that caused me some faff digging my phone out of it's waterproof bag, unravelling the headphones, trying to squeeze and re-squeeze everything into the front pockets while walking out of the checkpoint (note to self either pack less stuff or get a bag with more front pockets!  This was a theme from all subsequent checkpoints!)

And so it continued...in 3 miles I'd be at 30, and then it's 'only' 23 to go. Ha ha, the logic is great.  Climbing with a strong march and brief shuffly runs.  Marginal gains, marginal gains.  I passed a few folk I wasn't expecting to on this stage (Alan Robertson being one I fully expected to come blasting past later in the day!).  I felt pretty strong for about the first 5 miles of this section and then had a wee wobble.  Tried to keep the head, and focus on the goal.  I was still on for a PB if I keep going, especially the downhills and flats.  Even on the climbs, while they were hot and I was getting grumpy, I was still powering on in the grand scheme of things. Sometimes it's so much more about keeping the head than anything else!

Usually I love the technical stretch of the lochside, both before and after Inversnaid.  Yesterday I did find it was a little 'busy'....runners getting stuck in a wee convoy which makes it harder mentally and physically.  Those in front disrupt your pace, and those behind make me a little stressed.  You win some, you lose some.  I think I lost a wee bit of time and oomph here, not sure if it was that or the heat still.

Inversaid, again in and out fairly quickly.  David Ross's team sorted my water and bag contents, and I managed to source a wee glug of 'sick persons' Lucozade for a change of taste.  Disappointingly, I'd put coke in this bag too, and not one of my Red Bull or Coconut Water...both of which were in Beinglas! I chucked away my pancakes and banana cake...probably not a good idea.

Photo from Ross Lawrie
Somewhere on this section, I rounded a corner and came across Spiderman...also training for WHW, raising money for CHAS and posing on a rock, as you do!

TheUltraAmazingSpiderman

This section I think I struggled most, and mindful that I didn't think I had eaten enough started pushing more fuel in.  At the Angels playground (when spookily 'Born to Run' had just been on my ipod) I stopped for a wee hug and a gaze down the loch.  Chap behind asked if I was ok (ultra runners are lovely about making sure everyone is fine), and I just explained that it was all Dario's fault I was there.  Maybe I can't 'blame' him forever....it is true though, and I'm eternally grateful for it!

Bizarrely, the descent to Beinglas got clogged up with a wee convoy of runners...mostly walking (?!) the descent.  I managed to get passed, almost tripped, recovered and enjoyed some clear trail.  There were 2 hugely cheery boys up a tree about quarter of a mile out, giving one of the best whoop whoops of the day and the supporters at the checkpoint were awesome too.  I almost cried again!

Rachel (and mad Monty dog) were marshalling here, and despite my goal to grab and go, I had a sit down, acted a bit pathetic about what to eat/drink/do, and generally faffed for  few minutes longer than intended, without really taking in any food (had my kids mango/pineapple coconut water and got wired into the Red Bull (silver one!)).  Worth it for the hug and 'snog' though..  Ha ha.

Windy, hot, walk, shuffle, walk...onwards to Derrydarroch and some 'hello's' with the Strathearn Harriers supporters...and a second encounter with the Moonerty's ultra-roo tied to the bridge!  The next stretch isn't a favourite of mine.  I'm not sure why but I don't like the flattish bit along the river, and then its up and up and gradual incline all the way through cow poo alley, over the rocky rubble to the big gate before the rollercoaster.  Hard to get a rhythm, and wary that the rollercoaster is looming! 

Had some Kendal Mint Cake...it's proving quite good for clearing the claggy taste you get in your mouth, as well as clearly being a big hit of sugar!  At this point I thought my PB was out the window, and wrestled with scaling back or trying to plough on.  The stubborn in me opted for the latter! Power walk the inclines, shuffle the descents...up, down, up, down...I'd forgotten how many wobbles there are here....

Down to the road crossing and the Garmin clicked 50 and just over 11 hours....I didn't believe it was only 3 to go (and even asked Tim if it was) and I was still doubtful of sub 12. as I figured it was nearer 4 miles, despite having run this section countless times!  Man up, push on.  I ran the tarmac to the farm, and then walked into the headwind across to the wigwams, using the excuse I was stronger walking.  And then onto the final stretch, and I knew the PB was back in contention. 

The Pipers
Photo by John Arthur
I saw Donald ahead (you couldn't miss him dressed like that!) and was firstly surprised, and then remembered he'd been injured recently.  I watched where he and Craig were running or walking and tried to do the same, not thinking I would catch him, but I did, just at the clearing.  We exchanged a few words, and then they let me go ahead...promising that Donald would photo bomb my finish straight. 

Maybe that was the motivation I needed, or the sound of the piper and the kind words from the supporters and I pushed on.  Round the final bend and into the finish chute, bedecked in flags from every nation, a  red carpet and cheering crowds rattling cow bells and offering high-fives. 

Try. Not. To. Cry.

Clark was taking the finish photos...it was a tough call not to blub until just after the line.

A flurry of hugs and "well done"s.  And a seat.  And some tears.  And then some ice cream (thanks Noanie!).  And then some beer.  Then soup.  This is great progress, I had an immediate appetite!

Davie M then sorted out finding my kit bag and helping me change before hypothermia set in (good practice for him for June :-)).  Some more chatting and congratulating folk, most of whom seemed to have PBs - Caroline and Sandra had championship medals and I was there to see Rhona storming in to a massive PB.  So pleased for everyone!

And then I was baltic, and Clark was still on duty.  Noanie had kindly offered to let me shelter in their cabin (even if it did confuse Johnny's brother when he came back and found random me sitting in the lounge area), which was awesome as the car was away round at the Real Food Café.  It was right on the finish line so I stayed wrapped up, drinking tea and watching the mix of emotions as people accomplished their goals, be that PB's or otherwise.  Very emotional!

Another amazing day, with fabulous people and brilliant organisation.  I hope everyone involved takes time to give themselves a pat on the back/huge cheer/hug/vat of beer etc!

Next year (yes, I'm already thinking of another entry), I'm going to try and be organised and get accommodation to stay for the after-party.  It's just the right time to kick start the motivation for the year, even if I don't go for the WHW again next year.  And such a good atmosphere...so many good things could be said, it's not easy to say or remember them all!

Thoughts/Learnings:
  • I generally felt better coming out of the checkpoints than I usually do.  Able to get moving sooner.  Mostly I think the quantity of stuff consumed was more manageable.
  • Kit choice was good.
  • Is my pack right for ensuring I keep snacking in races with no support crew (I have the UD SJ)....or should I just be more decisive and assertive about my drop bags.....the contents are there for a reason...eat it!
  • Heat...not necessarily my friend....and when it's hot I need different drink/food options (support crew and car full of options makes a girl complacent...).  It was tough going in the heat, and I think most of my time I made up in swift checkpoints and gains in the first half.
  • Be positive about progress...I was definitely running more yesterday, especially in the first 35-ish miles, and even after that, my descents and flats were better
  • Get to the hoody stall earlier!
I'm sure there is a million other things I could/should say or remember, but it must be time to eat/nap again!  DOMS not too excessive today - had interestingly sore biceps this morning and a rubbish sleep (too much caffeine yesterday).

Finish position 313/647.  11hrs 38m 46sec.  20 minute PB.  In the heat.  Happy days, very pleased!

 Garmin Stats
 


Sunday 19 April 2015

Plockton Perfection, Pedalling and some Pre-Fling Tapering

On the way up the Bealach na Ba
One of my favourite weekends of the year is our annual trip to Plockton for the Bealach Beag sportive. I'd originally planned to participate again this year after a couple of years off, but the date was moved from its usual end of May slot to mid April, and that was just a little early for me getting bike training factored into my training plan.

I have however been on my road bike twice in the last week!  First time since April 2014 (oh the shame)!  And it has re-kindled a love of the bike, albeit my bike fitness is somewhat lacking!  The good weather has helped with the motivation...I've always been more of a fair weather cyclist....


View back down, from the hairpins
So, after spending Thursday/Friday in Oldmeldrum with work;  quality time learning about whisky, and pairing it with cheese, Clark came to pick me up and we (he) drove the epic cross-country windy roads to Plockton to meet up with my big brother, sis-in-law and 'wee' nephew, in our usual haunt of Duirinish Lodges. 

This year, Steven was the only one taking part in the event as Clark has been ill....both Clark and I felt a bit gutted (Clark moreso) that the forecast was for near perfect conditions for Saturday,when several times over the last few weeks the Bealach na Ba pass has been closed due to snow!  However, we had a plan, that I was going to 'run' up the pass with Cori-dog, and Clark would accompany me on the mountain bike, getting up there in time to see the riders up the hill, and we were pleased that the conditions were going to be in all our favours!

And that's just what we did...slowly!  The time is irrelevant.  It's a 6 mile climb of just over 2,000ft, and it was hot!  And very enjoyable!

It was nice to be able to bimble up, with little traffic (the road gets closed for the race), and just stop and drink in the views whenever we fancied.

View from the summit
We got to the summit before the riders, took some pictures of the views across to Skye, and then assumed a suitable clapping, whooping and photographing spot in the sunshine at the top of the hairpins....just when the riders are suffering the most!

When they thinned out, we made our way back down, a quick alfresco kit change and then drove along to the finish in good time to see Steven cross the line, definitely earning his post-race Guinness!


Posing on the way back down


The other reason I love a weekend in Plockton is the quality dinner we always have in the Plockton Inn, and last night was no exception - the seafood platter is to die for!  And with very little trouble..and not justified with my tapering, I had starter of langoustines in garlic butter, and desert of sticky toffee pudding!  Oh, and an oyster shooter!  Most of which was scoffed before the camera was poised!

Plockton Inn seafood platter main course








So, elsewhere in training this week...

Another ease off in again terms of distance, in order to get something primed in advance of next weekend's Hoka Highland Fling.

I've run 27 miles (c3,500ft of ascent, 4 runs (3 fairly short, and the long run of 12 miles)), cycled 11 miles (1,400ft of ascent), a couple of rest days (needed after the recent bursts of training), and probably eaten and drunk a bit more than I should have (having been 'mostly' on the wagon for a while)....but heck, I've enjoyed it!

I'm starting to formulate some goals for the Fling...I'm not going out to 'race' it as I can' afford the recovery time afterwards eating into my final stages of WHW training.  I'll be looking to set some motivational targets (less faffing and fannying at the checkpoints for one!), but things will depend on the weather (if it's too hot...), and all the usual 'what happens on the day' stuff.  I'm also going to be testing one of the trackers that was posted on FB earlier this week, so that might be interesting....

This time next week...we'll know whether it worked out or not!







Tuesday 14 April 2015

Still on Track

Once again it's been a few weeks since I've blogged, so this one will be a bit of a catch up.

Things, touch wood, seem to still be on track! That doesn't mean it has been easy by any stretch of the imagination, and it's not all rose petals and champagne, but the work is getting done and I think it's paying off.

The Week After Loch Katrine
I managed to roll out another 50 mile week, with 2 rest days and no cross-training.  I was quite happy with that as I was away for a couple of days in St Andrews with work (and there may have been a late night and some whisky consumption...).  I also managed 2 nights of sports massage.  So mid-week, 3 shorter runs (one only 3 miles along West Sands) and then on Friday it was off to Tyndrum for the Fling training weekend, staying at By The Way with a whole heap of other flingers.

I'd opted to stay over this time, and had my favourite room in the hostel (being anti-social and staying on my own), which was great.  I arrived quite late (after going home after work for a massive scoff first), just in time to catch up with Fiona and Rachel, down from Skye, before the foam rolling 'party'.  We opted for the 'observational' option, and enjoyed a wee drop of prosecco, watching the action and chucking at the moaning and groaning going on (especially those (Keith Ainslie) rolling on an empty prosecco bottle!)


Wasn't too late a night, as long runs were planned for the Saturday.  While most went on the happy bus down to Balmaha, I opted to run north, with Fiona, Kirsty and David M, who had joined us for the day.  The weather was, weathery....not great....wet, windy...character building!  We managed to stick it out for 28 miles (Kirsty and Fiona did a few more), and over 3,000ft of ascent, so not too shabby a day out.  Rewarded by some lovely homemade soup (thanks Johnny Fling) and rolls fresh from the oven, followed by a great night of chatting, hilarious quiz (Emma, your talents are wasted), and great scoff of lasagne and sticky toffee pudding heaven (I think I ate enough to feed a starving nation for a month!)

Sunday weather was a bit brighter, and I managed to bully Fiona into doing 8 of my 10 miles with me. Bonus was getting to test out some new Hoka's and injinji socks, so there was much mud splashing an shoe battering going on.  Sad to say that Eoin wasn't entertaining the idea of selling us the shoes after we'd trialled them though.....missed opportunity there methinks!!

The Sickness
Photo by Helen Munro
The next week started rather abruptly with 2 days of vomiting and bathroom 'action'.  Great for weight loss, not great for training, or the work trip to London I was meant to be on!  Not 100% sure what caused it...there's been loads of bugs around work, and I had filled my bottle from a few streams on Saturday, so maybe picked a not so great one...

I managed to get back on my feet on Wednesday and gently picked up the training.  It also got me back onto healthy eating so I had a few days of much better behaviours! 

It was also the start of a mini-streak of training (12 days, no rest), mainly due to Easter happening.

Most memorable that week was a smashing run from Glencoe to Braveheart, mostly with Minty...and a few others in between for various bits (including Spider-Man and meeting Sean Conway who is running the length of Britain in the final stage of his crazy triathlon).  I love this stretch of WHW, especially across Lairig and it was great to spend time with good people, and the added bonus of Helen and John waiting to pick us up and drive us back down the road.  After dropping Minty back at BOO for Colin the VW, we headed, as you do, to the Real Food Café for some well-earned chips...and an unexpected blether with Fiona and Pauline, who'd been out training and were also re-fuelling!
Ended the week with a 12 miler around the Blackford/Frandy loop close to home, in the glorious sunshine, topping off the week at 49 miles and 1 gym session.

Taper Time
And so the realisation that it's almost time for the 'Ding Ding' Hoka Highland Fling, and while it's still a 'training run' on the road to the goblet, it still demands respect.  53 miles are not to be sniffed at, and it's going to have an impact!

So this latest week, I did 'only' 40 miles but 5,700ft of climb...combined with 2 gym sessions, a Pilates class and a cycle home from work (first time on road bike since April 2014!!).  And two nights of massaging, some gardening, 4 days at work, and evening at the hairdressers....  Sometimes I think I try to do too much in a week....

Best run of the week was Saturday at Glen Finglas with (used-to-be-Ultra-now-more-hill-runner)Bob.  A route I've never had a 'nice' day on, but this one banished those demons.  It wasn't fast, and we had every weather condition known to man thrown at us, but felt 'good' at the end (and certainly better than most of the mountain bikers we saw out that day!).  It's a tough wee loop with 3,300ft of climb, which I definitely felt in the legs on Sunday (and hence cut my back-to-back down a bit).  I also had the added bonus of my regular sports massage on Sunday....boy oh boy did I need (and feel) that!!

So, in a abbreviated highlights (believe me, that is), that's us up to date.  A wee rest day yesterday, followed by a sleepless night and a slight bail on this morning's scheduled 11 miler (I did 7...), followed by a day eating rubbish to try and keep the energy levels up.  Tomorrow, if the gales have eased, I'll be pedalling home from work again, aiming to get the cross-training levels up, and burn off tonight's chocolate mint fest.....well, it is my wedding anniversary, the boy is sick.....

10 days til the Fling
66 days until WHW