Recovery, Training and TaperAfter a disappointing race at the Great Scottish Run my PB streak for the year was over, and this little Glasgow half marathon road race also trashed my legs so I no longer had high expectations for Jedburgh Three Peaks Ultramarathon. Rather than attempt to get into peak fitness for running and ultra in the three weeks between the GSR and Three Peaks I simply focused on recovering from the half marathon for the first week and then taking it easy thereafter.
Six days after the GSR I went up with friends to the Cluanie Inn for a couple of nights, on the Saturday walking the 7 Munro's along the Cluanie Ridge. My legs had only just recovered from the half marathon so I was a bit nervous about a full days walking but they held up fine, and we completed the 17 mile walk just before dusk. Over 6,000ft of ascent and descent and 9hrs on my feet walking is longest I've been on my feet since the West Highland Way Race so I had DOMS for a few days afterwards.
|Traversing the South Cluanie Ridge with friends|
The final two weeks training and taper I kept low key, keeping my pace down to 9 to 10min/miles on all runs, mixing in lots of hills and range of distances between 4 and 15 miles. Everything was done at an low intensity, for a couple of reasons:
- Fully recover from the GSR and Cluanie Ridge walk
- Avoid over training like I had for the GSR, RAW and Killin 10k
- Re-tune my brain/muscles from road racing to hilly ultra pace.
- Relax and enjoy the colours of Autumn
I covered 35 miles in the 6 days before the race, but was pretty happy as my legs felt fresh after each run thanks to the relaxed pace. This all looked like I had avoided the over training problems I had with my previous races this Autumn, but out of the blue in the last two days my hip flexors decided to become tender. Taperitis even when not doing a normal taper?
The Friday night before the race I went to bed at 10pm and feeling tired, with the knowledge that I'd need to be up at 4:30am and out the door by 5:15am the next morning to get down from Callander to Jedburgh for the race. I tossed and turned all night but never got to sleep - I didn't feel particularly nervous but my body was just getting itself into race mode. I have given up trying to fight this process, so ended up getting up shortly after 4am and left for Jedburgh just before 5am with the thought than just maybe I might be able to register and then get a little shut eye in the car.
The 2hr drive down it was dark all the way and got buffeted by some pretty strong cross winds, otherwise it was a pretty straight forward drive - being on my own I also got to enjoy a few CD's that the rest of my wee family haven't acquired a taste for yet.
At registration I was processed very efficiently by Noanie and got to catch up with few of the usual suspects - Karl Zeiner was gunning for a sub 6hr, and Donald Sandeman was loving doing an ultra for his birthday and Craig MacKay was being his usual mischievous self... The friendly atmosphere of ultra's is such a nice contrast to anonymous masses of the big city races like the Great Scottish Run.
Race goals and pacing plan:Unlike the rest of my races this Autumn I really didn't set out with any strong objectives - I just wanted to enjoy the race and if possible get near to my time of 6:28 that I had done at last year's Jedburgh Three Peaks. My average calories per mile for my training runs through October were very close to what they were in the weeks before last years race so loosely aiming for around the same time seemed reasonable.
In my previous article Jedburgh Three Peaks Ultramarathon 2014 Splits I included the following goals for the day:
- Platinum : sub 6:10
- Gold : sub 6:20
- Silver : sub 6:30
- Bronze : sub 6:45
Start 8 am
Maxton 10miles 9:35am 1:35hr
Ryhmer's Stone 18miles 10:45am 1:10hr
Maxton 28miles 12:50pm 2:05hr
Jedburgh 38 miles 2:30pm 1:40hr
This would be just a general guide for progress though, my plan was to run by heart rate aiming to average around 160 like I had achieved in this years River Ayr Way race. Last year I averaged 158 at the Jedburgh Three Peaks Race but felt that getting cramp had slowed be in the last 8 miles, something I was hoping to avoid this time around and keep the intensity up right to the finish.
Race start: Jedburgh to Maxton, 10 miles, split schedule 1:35hrAt 7:45am we given a short race briefing at the Leisure Centre, then all assembled on top of small mound outside the Leisure Centre. Before I really had time to sort out my jacket, set my phone to record a GPS trace were sent on our way at 8am so I jogged off still stuffing things in my AK Race Vest.
The field quickly settled down to four abreast doing 9 min/miles heading along the path with some runners spilling out on the road. The pace was bang on where I wanted to be so just bobbled in the crowds. About a mile along the road checks against my Heart Rate monitor confirmed that we were taking things nice and easy, and my first real sign that today might be a good day my heart rate wasn't doing it's usual race thing of shooting up to 160+ within the first mile.
In a group ahead I recognized Kathy Henly, in the River Ayr Way in 2013 she had beaten me 7 minutes with her overtaking me after the 5 mile point never to be seen till the finish. By mile two the the little group I had begun to fracture and Kathy was already 50m ahead and moving away, this spurred me to evaluate my own pace. As my HR was below 150 I decided I had the headroom to pick up a gear began over taking runners.
This year the entry to the river side path that takes you away from the main road and then over the river was marshalled so there was no mistakes like last year where the whole field headed up the road following the half marathon cones. Following the official St. Cuthbert's way route was 0.2 mile longer but along a quieter country road. Along this road section I was moving well enough, but both hip flexors were a little tender and had some tightness in my right calf, neither affected my gait or pace, but it was disappointing to now be warmed up and still having these niggles - would they get worse through the day?
Around the 2 mile mark Craig Mackay appeared on my shoulder, he hadn't started with the main field, instead opting to wave us all off as if he wasn't competing - all as a ruse to convince Donald Sandeman that he was just supporting. Once we had left he changed into his running kit and sped after us with the "cunning" plan of giving Donald a lovely birthday surprise. Donald and Craig have established a bit of "friendly" rivalry and take much joy in beating each in other races.
Craig and I ran together for the next two miles, chatting away and steadily moving through the field. By the time we got the wobbly bridge Donald was only 100m or so ahead. Crossing the bridge was pretty horrible with so many runners trying to cross at once. One second you'd be cruising along getting a bit of helpful bounce, the next the waves would suck every once of energy from your legs. Once over the wobbly bridge there is short incline and here Craig pushed on to catch Donald while I kept to my plan of keeping my heart rate down to around the 160.
The two miles of the trail were mostly gently uphill through woodland. There were lots of leaves lying on the trail which made spotting footing difficult, and went over my ankle once when stepping awkwardly on a hidden stone. The trail was drier than last year and the colours were glorious so overall this section felt more like play than running a race. To my surprise I caught and passed Kathy, did this mean I was going out too fast?
Around the six mile mark we left the woodland and then follow the trail up and over the more open countryside with great views either side. The relative cool conditions, around 10 degrees C, meant that my body wasn't having to work hard to get rid of heat like it had during this year's RAW, so found it easy to keep jogging uphill at a descent pace with my HR heading over 160.
Half way along the heath I feel into step with Jedbrugh Ultra first timer David Hanna. We got chatting, we discussed various things on route, David's goal was for a sub 7hr time, and he mentioned about a blog he'd read in the week about splits for the race... well urghh... that'd be my blog you then :-)
David and I were both moving well, I was pretty confident of being quicker to Maxton than last year and once we got onto the road that takes you downhill to Maxton we were soon clicking away the miles at 7:30min/mile pace and arrived at 9:30pm, 5 minutes ahead of my 6:30 schedule. My guess for finishing time if we kept up the pace was 6:10 to 6:15, well ahead of my own expectations and far ahead of where David had planned.
At the checkpoint I put my empty bottles in the provided bin bag and unpacked my drop bag and left stowing my snack and two bottles. As I left David was still busy with his own drop bag, as I had already taken longer than I was intending to I headed off and was on my own once more.
Jedburgh to Maxton, 10 miles, 1:30:08, 44th place, 5 minutes ahead of 6:30 schedule
Maxton to Rhymer's Stone, 6.8 miles, split shedule 1:10After passing the church at Maxton you go through a short section of woodland heading downhill and then down wooden steps to an undulating section just above the river Tweed. I enjoyed this little section till the runner I was catching in front discarded an empty bottle from the path with it tumbling down the wooded slope. What a "fecking tosser" ran through my head, I was close to having a go at him, but with more than a marathon left to go I decided creating a bad vibe wouldn't do either of our races any good so bit my lip and went past.
After less than half a mile you descend downs steps to the river side running through a field of cows. The sun came out on this section which made the jogging along in lovely surrounds very civilized indeed. I kept to my pacing strategy of running with a HR around 160 and found myself steadily passing other runners. Just before the B6404 crossing caught up with Donald Sandeman and Craig MacKay, Craig had entered under the anagram/pseudonym "Gay Crack-aim" to hide his entry from Donald. As I approached Crag shouted out with a mischievous tone "how's the heart rate?".
Craig had caught Donald back in the woods around mile 4 so poor Donald's birthday ultra treat of being able to run without his nemesis had been dashed. He claimed that he already had enough of the banter, something that he had to put up with quite a while longer as Craig would cling on till they returned to Maxton. After the final check-point at Maxton Donald finally pulled away for a richly deserved win over Craig who limped in over an hour later than Donald. This was all to unfold for them, for me I had my own race to run, and as my heart rate was dropping keeping pace with the duo so I bid them good luck and moved on. Not before Craig called out that I was making my move too early!
Was I? Well I hadn't actually made any move apart for maintain the same intensity throughout the whole race, the fact that I was steadily pacing other runners was down to them slowing rather than me speeding up. It was great to be able to run comfortable at the 9 min/miles, my heart rate and engergy levels both looked to be well under control. I was eating and drinking to plan.
The only physical warning signs were from my hip flexors and right calf, both were uncomfortable niggles but weren't affecting my gait. As were approaching the 2hr mark I made the quick decision to take painkillers, with 4hrs left to run I couldn't be bothered with having nagging pain for the rest of the way.
The various milestones on route came by quickly, first the golf course, then St. Boswell's. One of the race route signs had the world "Toilets" on which was a nice touch, I presume they meant the public lavatories across the road rather than pee on the lamp post, woof!
After St. Boswell's you drop back down to the river side which look magnificent with all the Autumn colours and little bit of sunshine. The trail can be narrow and quite technical in places, but apart from a couple of very short sections was free from mud. I loved this section, back to play rather than racing.
Eventually we popped up next to the Golf course then across to the A68 crossing. The crossing was well marshalled, but also unfortunately quite busy with traffic so ended waiting with a follow runner. We fell in step and chatted for most of the way to Rhymer's stone, just before the check point a friend of his caught up with us. Once on the downhill road section to the check point I relaxed and let gravity speed me up and ended hitting the check point first.
I did another awkward change over of my empties and supplies, probably taking less than 30 seconds but it still felt longer than it should. Part of the problem is that I had wrapped up my drop bag with tape too securely so it was hard to get the bottles and snacks out.
Maxton to Rhymer's stone, 16.8 miles, 2:38 elapsed, 37th place, 1:07:52 split, 33rd place, 7 minutes ahead of 6:30 schedule
Rhymer's stone to Maxton, 10.9 miles, split schedule 2:05hrImmediately after the check point you start heading uphill, intially along a path between hedges, then up onto the open ground on the lower slopes of the first of the Eildon's. Above half a dozen or more runners stretched out on the ascent, how many might I be able to catch them all before the end of the race?
This year the ascent felt easy, I didn't have anyone chasing me up so I was able to just get into my own groove, keeping my HR down to around 160 without much difficulty. I felt comfortable climbing but still was quick enough to catch a couple of runners before the first summit.
|Great views from just below the first summit, photo courtesy of Mark Davey (Border Telegraph)|
The ascent had been sheltered from the wind, but as soon as you got to the summit you had to push into a 30+mph head wind. There were great views all around, topped off by a rainbow. I didn't hang around on the top and charged gleefully into the wind and down the other side. The wind took some of the intensity of the ascent out of your legs so it was fun descent, bounding down and past walkers.
At the base of the next hill I passed another runner jogging until the path steeped up. A pair of runners were 50m ahead at the start of the climb, and by the summit had closed this to 20m. I thought I was climbing well but was caught by another runner. I complimented him on his climbing ability and we got chatting. He was new to ultra running but found the ascents easy, something he put down to his background in cycling.
We then popped up on the second Elion summit, passed a few walkers and with me in front we charged down the other side into the wind once more. The second descent is steeper and more technical down a stony and broken path. Within a few seconds I passed the two other runners that passed summit before us. The descent was pretty frantic with intense concentration required to spot footing and stay upright, but boy it was exhilarating!
Once at the foot I headed left and along towards the third and final Eildon summit. I turned out to see where the other runners were, the pair I had overtaken just after the summit were still taking the descent very carefully and looked to only be two thirds the way down.
My companion at the summit was no slouch on the descents and was close behind me, and once we started to the gently climb the third summit caught me up and we started chatting once more. The third summit is much lower than the first two so pretty quickly we had gone round the top and were heading down to the woodland.
Descending through the woodland we passed a group of walkers and then without evening making a conscious decision found ourselves following the trail around to the right and traversing the hillside rather than descending it. Even though I've done the race before I didn't spot this mistake. We only found out that the wrong path when a gaggle of frantic runners came charging down the trail towards us saying that they had gone wrong and ran an extra mile thanks to the mistake.
I began walking and looking around to get my bearings. The rest of the runners were all confused but not really hanging around to make a ground decision so various runners were heading off in different directions. I spotted a broken path a little bit along the trail that heading down through the trees, and guessed that heading downhill till we hit a fence and then turning right was probably the safest thing to do. My hunch was right and once I got down to the fence at the edge of woodland there was a path and not far along it a St. Cuthbert's Way route post. I was the first to get down and confirm the right route so called out a positive identification, and the good news was relayed out across the runners spread out across the wood.
I didn't hang around as it was race day so just follow the path downhill and started to see familiar elements of the route once more. Pretty quickly I was passed by Jonathan Pritchard who was clearly wound up about loosing lots of time to the navigation error, he didn't hang around and tore off down the trail and was quickly out of sight. Half a mile later as we crossed the park above Bowden village and had to call ahead to Jonathan to confirm the route. Others from he original group that had made navigation mistake caught me at this point, as I they had al been well ahead me I full expected them to pass.
We all headed down and through Bowden village and then down along the road briefly before turning left along a small footpath that takes you north east towards Newtown St. Boswells. Here I fell into step with John Connolly, a runner from the "Lost Group" and he was happy for me to lead the way. From his efficient running style and easy breathing it was clear John was a pretty capable runner, so I expected him to head on at any minute. It was John's first ultra though so he was happy to chat and take things at my pace.
Once we hit the road just before Newton St. Boswell's Jonathan was ahead and looking back for confirmation that he was on track. Again I shouted to go straight ahead, and again he opened up a gap of couple of hundred meters. We then dropped down into the town and followed the back streets and then over the main street where a marshal kindly guided us in the right direction. After passing between a few more houses and garages you then find yourself back in woodland, then under the A68, then right down along path through the woods back to where rejoin the out and back section of the route.
Last year when I hit this point, around 23 miles in, I was struggling with sore hip flexors and finally gave in to taking pain killers, and was beginning to feel tired and was more than happy to walk up the steps. This time around I had already take pain killers and they were obviously doing their job as I was feeling pretty comfortably despite the discomfort much earlier in the race. I was also feeling fresher and much more within my comfort zone - running was still pretty effortless, there was no battle of wills required to keep running at a good pace.
John been sticking close behind me for while but suddenly things went quite behind. I was surprised at his absence as he seemed to be running so comfortably. I passed another runner then a few minutes later John re-appeared, turns out that he'd stopped to get out supplies, and the runner we had passed was a friend of his that he had been ahead of earlier in the race, but thanks to the navigation error had ended up behind.
John and I ran together up till the ascent up St. Boswell, but I think John must have stayed walking longer as once I was running through the streets I no longer had company. I passed another runner on the main street then at route turning met Jonathan and at a guess from splits was probably Victoria Reid. All three of us weren't 100% sure that the road to our left was correct as the sign-age wasn't entirely clear. Victoria and I were reasonably confident of heading left and so we headed up and soon were back on familiar road past the church above the golf course. Jonathan took again and I passed Victoria.
The route of the route between St. Boswell and Maxton the sun came out making the running next to the river quite enchanting with in shimmering in the sunlight. Briefly I found myself getting a bit warm for the first time, this was quite a brief interlude though as the wind picked up and kept the temperature perfect for running. Jonathan pulled out a lead of couple hundred meters but on the longer stretches I'd see him. Both us were steadily overtaking runners, but the distance between us didn't appear to change further. Sooner than expected I found myself climbing up steps away from the river, through the woods and popping out at the Maxton check-point.
It's funny how time flies when you are running well and enjoying yourself, but can seem to take an eternity to cover the miles when you are struggling. Looking back to 2013 it was quite a contrast. Relative to the rest of the field I was running strongly in 2013, but was finding it more of an effort to keep the pace up. This year I trotted into Maxton feeling surprisingly fresh and check of the watch confirmed that I was now 10 minutes ahead of my time back in 2013.
Rhymer's Stone, 27.7miles, 4:35:52 elapsed, 23rd place, 1:57:52 split, 14 minutes ahead of 6:30 schedule.
Maxton to Jedbrugh, 10 miles, split schedule 1:35At the check point I dropped my empties and picked up my last drinks and a stick of liquorish and stowed them jogging away from the checkpoint. The marshal recording times of competitors coming through said I was 23rd, last year I was 11 minutes slower but in 13th place at this point - a real sign of just how competitive the race was this year.
As I jogged away I passed another runner and soon after joined by Jonathan and for the first time in the race he settled in beside by rather than tearing off. We started chatting, with Jonathan explaining his pre-race goal of sub 6hr time and was keen to see if he could still achieve it despite the costly navigation error. Looking at splits I think it probably cost the "Lost Group" between 10 and 15 minutes, for me I likely wasted around a minute.
Jonathan was optimistic that if we worked together than getting a 6hr time might still be possible. We had 1:25 left to cover the final 10 miles, this would require me to be 5 minute faster than my outbound leg, and 20 minutes faster than I achieved back in 2013. Even though I was still feeling far fresher this year I knew that this was likely too much to achieve, I didn't share this outlook with Jonathan though as there was still a chance that he'd be able to push on.
For a mile an quarter after Maxton you follow a country lane uphill, along this we were averaging around 10 min/mile, but were able to chat side by side. Once off the lane and back onto the trail we were running single file. I picked up that this was Jonathan's first ultra and his usual domain is road racing - I rather felt out of my depth with his half marathon times nearly 15 minutes better than mine, but was glad for the company.
Our pace was very evenly matched as we made away along the twist, turns and undulation of the trail. Once we hit a longer and steeper hill section it became clear that my heart rate was rising a bit too quickly keeping up so let Jonathan go and just concentrated at running at my own pace. At the summit of this rise we caught a fellow runner who was still moving well enough just not at the pace we were managing. In a friendly gesture he moved aside and wished us well.
On the descent that followed Jonathan was initially 50m clear but rather than capitalize on the great ascending had stopped to walk. I caught up quickly and got him back running with some friendly abuse about being a ultra newbie - he he was walking downhill to get gels and drink out. When I caught up Jonathan got back running and on the next rise he began walking again and I followed suit.
A few seconds after stopping to walk I was caught by the runner we had just passed and I commented about him having a second wind. He pointed out that he had just been making steady progress but now we were walking! With that we all got back running up the hill as a convey in single file. We got chatting as group, our new companion Clive was a seasoned ultra runner having manage a 22hr Bob Graham Round a number of years back - but this was so tough on his body it took him a long while to recover, and never was able to get back to where he once was. He was still moving pretty well today though!
Once over the last hill you then go down a gently sloping grass field, here I attempted to coax the others into upping the pace - I relaxed and just let gravity pick up the pace and I soon moved from the back to lead our little group. I was first over the style out of the field and into the woodland. Once into the woodland I was off - it was play time with gravity doing all the hard work!
I was expecting the other two to be able to stick with me as they both seemed to be running well but found voices behind getting quieter and found myself charging downhill on my own. I caught another running on one of the steeper descents, having to jump to the side of trail to tear past him. I was absolutely loving being able to run fast and smoothly downhill. Last year I was struggling with cramp and in maintenance mode at this point so really appreciated being able to enjoy the descent and make good time.
Once the descent levelled off a little I slowed down but still had fun following all the twists and turns in the trail as it navigates the woodland down towards the river. One one of the level sections I got my first warning sign - a cramp rippled through my right calf. The cramp released immediately so didn't stop me in my tracks but it was a signal that fatigue couldn't be brushed aside by my enthusiasm.
Having had cramp so many times in later stages of ultra's I knew what I had to do - slow up and keep my heart rate below 160 and run as smoothly as I could. The route finally leaves the woodland heading downhill between fields to woodland alongside the Tweed. At the bottom of the hill you turn right and head along the woodlands towards the wobbly bridge. At this junction I looked briefly looked over my shoulder and see what I assumed was Jonathan and Clive perhaps 40m behind.
I wasn't going to wait for them, but as hill descents are one of my strengths, I'd be reeled in at some point in the next half mile and we'd be back together. Another brief cramp fired through my left calf just the bridge so I made my way over the bridge as smoothly as I could - it's much easier we you don't have other runners on it. With the open views from the bridge I could see several runners at ahead, two of which were less than a 100m ahead - my next target. I was focussing too much on scenery that I took the right turn at the far end of the bridge too tight and wacked my ribs against the hand rail. For a minute I was in agony, thankfully the pain wore off as I followed the trail along the fields edge.
Despite having to back off due to cramp I was still moving well and over took the pair ahead within half a mile of crossing the bridge. The next runners were much further ahead, and wouldn't be catchable on this section of the trail. I just focused on running as smoothly as I could, drinking and eating a little bit and doing my best to avoid further bouts of cramp. I even took an S-cap and bit into and let it dissolve in my mouth in an attempt to convince my body/central governor that it cramp wasn't necessary. It's a pretty grim thing to do though so I not sure I'd recommend it unless you are desperate.
I was still managing 9 minute miles so the section running at the fields edge alongside the river passed quickly as did the slightly muddy wooded section up to the road. I walked up the steps to road crossing and got told by the attending marshal to run up the steps! I was amused but unable to oblige.
|Two mile to go! Photo courtesy of Allan J Porterfield.|
Once over the main road you then have a quite country lane to follow, it meanders from left to right and gently up and on the straights I could see a couple of runners ahead. I looked to be gaining on both and caught the first at the final rise before the route drops down and then to the right to cross a small footbridge across the river. I had expected Clive and Jonathan to be hot on my heels by this point but didn't appear to have any company so I just focused on reeling in the next runner.
As I got to the main road that takes you the last one and half miles back to the finish. I could see the next runner a couple of hundred meters ahead and was still optimistic that I could reel him in but another calf cramp put paid to any thoughts of picking up the pace. I then resigned myself to maintaining my pace as best I could without provoking a full cramp that would stop me in my tracks. With this more inward focus I was also more aware of being pretty tired now, 36 miles of relentless forward progress had finally revealed itself.
The last mile is gently uphill and while I was closing the gap a little to the runner ahead it was clear I wasn't going to catch him so I just hung on keeping up a 9 to 10 min/mile pace. I had the finish from last year in my head as all I had left to run but when I got there it was clear that the finish had been moved another quarter mile along the road to where we started beside the leisure centre.
Clive had been steadily gaining on me all the way into Jedburgh and had been so quiet on the final grass section that I had no clue whatsoever that he was in pursuit. We were so close over the line that we were given the same time.
My official time was 6:06:13, in 15th place. 22 minutes quicker than last year, but 4 places down the field - which just goes to show just how competitive the front end of the field was. When I crossed the line I stopped my HR monitor and only looked later, I couldn't quite believe the Halloween themed time that it had recorded!
|Number of the Beast!!|
Jedburgh 37.7miles, 6:06:13 elapsed, 15th place, 1:30:21 split, 14 minutes ahead of 6:30 schedule! (note outbound leg to Maxton was 1:30:08 so I was only 13 seconds slower on return leg)
Post raceAt the finish I collected my goodies bag - beer, meddle, water, snacks and stuff and joined the other runners sitting in the sun. The beer was the one most appreciated my most of the other runners around me, but while I was tempted, being a bit dehydrated and having a two hour drive home I elected to drink the water.
At the finish I chatted briefly with Karl Zeiner who had also had a great race setting a new PB, but just missing out on his sub 6hr goal with a time of 6:02:49. A couple of minutes after Clive and I finished Jonathan crossed the line having suffered with cramp, his time of 6:08:40 was outside his goal, but would have made it under 6hrs had he not been part of the "Lost Group".
The rest of the "Lost Group" all arrived between 6:17 and 6:24. Joanne Thom came in first women with a time of 6:17:24, John Connolly that I had run with at 6:22:00, Elaine Omand second lady in 6:23:17. Looking at the splits I think the runner than crossed the second and third Eildon's and was with when we bumped into the "Lost Group" with must have been Tom Wilely who finished in 6:24:30.
After setting out for 15 minutes I was getting cold so headed into the Leisure Center for a shower, and some great soup that warmed me up a treat. Atmosphere at the Leisure Center was great, a real happy buzz, which nicely sums up the whole experience.
Just before leaving I headed up to the finish to check the official finishing times and took a quick photo of the top twenty runners. Matt Willaimson ran a cracking race, finishing in 5:01:48. One of the conversations I had on route was about what the likely winning finishing time might be, and had suggested that 5hrs might be possible by one of Scotland's elite ultra runners. Matt got so close you just know that others of similar talents will be itching to be the first time under 5hrs, so I look forward to seeing what happens next year.
|Top twenty finishers|
As I was about to head off Donald Sandeman was walking back from the finish. He was pleased to announce that he had finally dropped Craig back at Maxton. Donald finished in 6:53, while Craig MacKay finished an hour later in 7:53. Oh dear oh dear Craig, it'll take quite a while to live that down! :-)
And so I headed back to my car for the two hour drive home. Took this last photo of the Abby from the car park. One day I'll have to bring my family down and actually visit a bit of Jedburgh.
|Jedburgh Abby looking splendid in the Autumn sun|
PacingPacing wise I pretty well nailed it this year. My pace for the outbound leg to Maxton was 9:01 min/mile and return leg from Maxton was 9:02 min/mile. Had I not had cramp I'd probably matched or bettered it. Had a I run harder earlier in the race I almost certainly would have had cramp sooner and struggled for good chunk of the final section, so I doubt I would been any quicker.
Photo's of me during the run, and comments from marshal's supporters and other runners all suggest I looked fresh even into the last couple of miles. I felt pretty good until the last couple of miles. This will be partly down to getting eating and drinking right, getting descent training in my legs, but a big chunk of it is pacing right. What looks to be working for me is pacing by heart rate, and picking the right heart rate zone to stick to is the key - something that requires a little experience, but also confidence in the approach working.
The benefit of putting the effort in to pacing in such a disciplined manner is how much less mental and physical stress there is on your body. I was just out having fun, running at completely comfortable pace till the last two miles. Despite the how easy it felt and looked I was still racing to the best of my ability.
While my target heart rate was 160, on the day I found my heart rate below this target for much of the out bound leg - I'd run to an pace I felt right and rather than be held back by overly high HR readings, I found the opposite with my HR lower than expected and prompting me to push the pace on that little bit more. It's only in the last ten miles that I found my HR heading over 160 consistently. Once cramp hit in the last few miles I had to hold my HR down below 160 but it didn't need to go too far below so I was able to keep my pace up pretty well.
My average HR ended up being 157 beats per minute, 1 below my average for last year's race, and 3 below my average of 160 at this years RAW. I believe the cooler conditions was one of the main reasons why my HR was lower. I might also be just a bit fitter than I thought I was too!
Recovery and ReflectionLast year I used November as a month off from training, only running once or twice a week when the sun shone. I saw a 10% loss in fitness in one month that took me many months to claw back. This experiment with a rest month is something I'm not planning to repeat, and instead will keep training at a maintenance level.
So far so good - 11 days after race day and my efficiency is back near it's peak for the year and my legs feel recovered from the race. If I can maintain this fitness level with regular but easy runs then it should form a better platform for building fitness for the big races next year.
I am still a bit surprised at running so well at the Three Peaks race and I bagging a 22 minute PB on a route that was 0.4 miles longer than we ran last year. I really never expected a big PB from the day, I felt if things went well I might get 6:20, but would still have been happy with 6:30. 6:06 is just crazy, it of course begs one to come back at go sub 6hrs next year!
So far I've only entered the Highland Fling, and having ducked under Elaine Omand's 6:08 time for last year's Jedburgh Three Peaks race could I like Elaine also get under 9hrs for the Fling? Elaine ran a phenomenal 8:49 time at this year's Fling. Matching Elaine's Fling time will require me to run a minute a mile faster than I achieved this year when I ran 9:43. I managed to run 39 seconds/mile faster this year at the Three peaks than last year so perhaps such a big improvement is a bit too much of ask. There is nothing lost is dreaming big though :-)